Meditations

Posture: Sit in Easy Pose with the spine straight.

Mudra: Interlace your fingers and rest your hands comfortably in your lap.

Eyes: Keep your eyes open

Breath: Purse your lips and push them out, making them into a straw through which you can suck in air. Continuously inhale through the mouth in powerful, rhythmic strokes (1 second per stroke). Do not take time to exhale.

Time: 5 minutes maximum.

To Finish: Inhale deeply and calmly hold the breath for 30 Seconds. Exhale and relax. Repeat 2 more times, total of 3 repetition.

Before doing this kriya, the mind doubts that the body can continuously inhale for five minutes without a conscious exhalation. That is just the mind. The body finds this very easy to do, once it gets into the rhythmic inhalation. The inhalation is very similar to trying to suck a very thick milkshake through a straw.

Very powerful bursts of air are sucked in through the mouth and create a rhythmic beat at the thoracic diaphragm.

Imagine you are a duck and you are drinking the air through your lips the way a duck drinks water by sucking it up through its bill.

1. Sat Kriya. Sit on the heels with the arms overhead and the palms together. Interlace the fingers except for the index fingers, which point straight up. Men cross the right thumb over the left thumb, women cross the left thumb over the right. Begin chanting “Sat Nam” in a constant rhythm. Chant the sound "Sat" (Sounds like Sutt) from the navel point, solar plexus, and top of the head. Pull the naval point all the way in, back and down toward the spine. Don't try to apply Mulbhand. Mulbhand happens automatically as the navel is pulled. Consequently, the hips and lumbar spine do not rotate or flex. Your spine stays extended. On "Naam" relax the belly and release the lock as you chant "Naam." (Almost like a sigh with the sound Naam). The Eyes are closed rolling up to focus at the brow, putting pressure on the pituitary gland. Continue for 5 minutes. Then inhale, hold the breath and condense the energy, exhale and apply Mulbandh. Relax on the back for 3 minutes.
2. Sat Kriya. Repeat Exercise #1.
3. Chest Stretch. Sit in Easy Pose with an erect spine. Interlace the fingers and place the palms at the back of the neck. Spread the elbows open so they point away from the sides of the torso. Concentrate on the brow point. Begin long, deep, complete breaths. Continue for 3 minutes. Then inhale and hold the breath briefly.
4. Sat Kriya. Immediately repeat exercise #1 for 3 minutes. Relax for 2 minutes.
5. Frog Pose. Stand up straight with the heels together, bend at the waist, the fingertips rest on the ground, lift the heels off the floor (weight is on the balls of the feet). Squat down into Frog Pose. Inhale as the buttocks go up and the head goes toward the knees. Exhale as you return to the squat position with the head up. The fingertips stay placed on the ground in front of the feet throughout the motion. Repeat 26 times. Relax for 1 minute.
6. Sat Kriya. Repeat Exercise #1 for 3 minutes. Relax for 1 minute.
7. Frog Pose. 10 times. Immediately go to the next exercise.
8. Sat Kriya. 3 minutes. No rest.
9. Frog Pose. 15 times. No rest
10. Sat Kriya. 3 minutes. No rest.
11. Frog Pose. 10 times. No rest.
12. Sat Kriya. 5 minutes. At the end, inhale deeply and hold the breath with Mulbandh for 30 seconds. Then exhale completely and hold the breath out with Mulbandh as long as comfortable. Repeat this breath holding cycle 2 more times, total 3 repetitions. Relax for 15 minutes.

Comments: This will energize and balance the lower triangle (first, second and third chakras). It very curative for any digestive or sexual ailments. It gives endurance and breaks fevers. It often produces a pleasant sweat and cleansing of the skin. The first few times the legs may shake or be slightly weak. As the muscles build, you will walk with increased grace and certainty. The transitions between exercises are smooth. So the phrase, “no rest,” does not mean leap and jerk. Be sure that the chin is pulled in on Sat Kriya and that the face is forward in the down position of Frog Pose.

Sit in a comfortable meditation posture and place the hands back to back, with the fingers pointing away from the body between the heart center and the throat center, 6 inches away from the body. Be sure that the knuckles touch. Forearms are parallel to the ground and the thumbs are straight down, parallel to each other. This position creates a great deal of tension on the backs of my hands. 

Eyes focused on the tip of the nose with the eye lids 9/10 closed.

Inhale deeply through the nose and chant

 “Wahe Guru” 16 times on the exhale. 

One complete cycle takes 20 to 25 seconds. 

Begin with 11 minutes and gradually increase to 31 minutes.

To be practiced on the Full Moon only 

This version of the meditation is a key to opening the flow of Kundalini. The new awareness will give you the authority to make the right choices to conquer the ugliness of life. You will be peaceful and secure.

Mantra:

Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Rang

Har Ray Har Har, Har Ray Har Har, Har Ray Har Har, Har Rang

Mudra and Movement: Put the hands flat together in Prayer Pose at the Navel Point.

As the mantra starts with Sa Ray Sa Sa start to bring the palms up the center front of the torso, about 4·6 inches in front of the body.

As you pass the Heart Center, begin to open the hand mudra to make an open lotus by the time the hands reach the level of the Brow Point.

The open lotus has the base of the palms together. The little fingertips touch, the thumb tips touch, and the rest of the fingers are spread open.

As the mantra begins Har Ray Har Har turn the fingers to point down, with the back of the hands touching.

It is a reverse Prayer Pose. Slowly bring this mudra down the chakras in rhythm with the music until the fingertips reach the Navel Point on the sounds Har Rang. Then turn them around and begin again.

Time: 11 - 31 minutes

‘2 stroke breath to Stimulate the Pituitary'
3 - 11 minutes

Posture:

Sit in easy pose with a straight spine

Mudra:

Place thumbs on the mound of Mercury, keep Jupiter (index) finger extended and close the other three fingers over the thumb holding it in place. Right palm is facing out and left palm facing in, the pads of the Jupiter fingers touch and form a “V” in front of you at the level of the 3rd eye.

Breath:
Inhale powerfully through the mouth in two strokes. 
Exhale powerfully through the nose in two strokes. 
(One second per stroke = 2 second inhale and 2 second exhale.)
Breathe very powerfully and with your full strength

Time: 11 minutes

End:

Inhale deeply through the nose, hold for 20 seconds, squeezing the body. Exhale cannon breath out of the mouth. Inhale deeply  hold the breath for 20 seconds putting all your strength to pressing your Jupiter fingers together. Exhale cannon breath. Inhale deeply hold the breath for 20 seconds pressurizing all the muscles in the spinal column one by one from tailbone up. Exhale cannon breath and relax.

Comments:

Watch your breath when breathing in strokes; it’s easy to fall into a reversed breathing pattern. Use your navel point to control the strength, power and timing of the breath. Breath should be consistent and rhythmical. Breathing in strokes gently massages delicate areas that surround the nasal cavity and sets up rhythm in the flow of pranic energy entering and circulating in the body.

'Kriya to Clarify the Subtle Body' 
11  minutes

Posture and Mudra: 

Sit in Easy Pose with a straight spine, chin in and chest out. Place your arms down by your sides (but not touching the floor), palms facing upward. Move your arms upward from this position bringing your palms to overlap each other a few inches above your head. Your arms make an arc around your head. "This is your arc line, actually." The left palm will lie flat on top of the back of the right hand. The thumbs do not touch. Then return your arms to the starting position.

Mantra, Movement and Breath: 

The movement of this kriya is done to the rhythm of the Tantric Har CD by Simran Kaur Khalsa. Make an "O" of your mouth. Inhale through the mouth as you raise your hands overhead on "Har." On the next "Har," exhale through the "O" mouth and lower your hands back to the starting position.
Continue moving rhythmically with the chant. Use the navel point and diaphragm to powerfully exhale as you bring your arms down. Keep the inhalation and exhalation of equal force and power.

Time: 

Continue for 11 minutes (max 33 minutes)

Begin with eleven minutes of practice. When you can do eleven minutes correctly and powerfully, without spacing out, you can extend your practice to twenty-two minutes. After much practice, the maximum (time) you can do it for is thirty-three minutes. 

To Finish: 

Interlace your hands over your head with your elbows straight, inhale, hold your breath 10-15 seconds as you actively stretch your body all around without letting go of the hands. Stretch as much of your body as you can. Exhale. Repeat this sequence two more times.

Comments:

With this kriya we can clarify our subtle body—the body which attracts opportunities to us; the body which brings us good news; the body which collects the Universe for us. This kriya also strengthens the arc line.

'Meditation for Completing Your Goals with Higher Guidance'
11 - 31 minutes

Posture:
Sit with a straight spine.
Hold the hands at the level of the heart center. The right hand is on the back of the Ieft hand, both palms face down. The right thumb is bent and comes under the left hand and touches the palm. The left thumb is bent and also touches the left palm. The bent thumbs are pressed together so the thumbnails touch.

Eyes:
Look at the tip of the nose, 9/10 th closed

Mantra (Chanted) : 

Wha-hay gu-roo wha-hay gu-roo wha-hay gu-roo wha-hay jeeo

Focus: 

Lift the navel and diaphragm in rhythm with each Wha, the relax the navel and diaphragm for the the other parts of the mantra 
Use Gyani-ji's version for the rhythm

Time: Continue for up to 31 minutes 

Comments:

This meditation links the essence of your purpose to the greater minds and souls in the cosmos. Your message and need are projected into them, and help and knowledge come back to serve you and complete your goal. It is a prayerful Projection for a unified response from the Universe. 
The neutral and buddhi parts of the mind dominate in this Projection. The result is a clear perception of what is important to preserve. You perceive that it is connected with the wider flow of the Universe, both known and unknown.
Too much of this projection, and you miss the cues for action that complete the cycle of projection to the greater mind and back to you. Too little, and you can feel isolated and detached. Balanced, you rely on the heavens and greater environment. You feel synchronicity and an ease of communication with the Universe.