This is a simple set of exercises. It only takes 22 minutes and makes the back feel great and gets the energy moving. It is a good series to do after you wake up in the morning or before bed at night. It is also a good series to do before a longer meditation or meditative kriya.
Use this meditation to heal the break in consciousness and in higher self-awareness, which can occur when the ego-mind gets to feeling a bit lacking or doubtful. Use this meditation to bring you back into your birthright— into the knowledge and experience of your divine self.
Sit on the floor in a comfortable cross-legged position or on a straight-backed chair with both feet resting comfortably on the floor. Relax and lengthen your spine, tuck your chin back slightly toward the wall behind you, and maintain the torso upright, keeping an alert attitude throughout.
Allow your arms to relax at your sides. Bending the elbows, bring the hands up to the center of your chest, at the heart level. Bring the hands into fists with the thumbs remaining straight and pointing upwards. Press the two fists together so the middle segments of the fingers touch each other and the two thumbs touch each other.
Focus your eyes softly at the tip of your nose and maintain this focus throughout. You don’t need to strain your eyes—merely direct the gaze, and allow the eyes to relax.
Inhale through the nostrils,
Exhale through the mouth,
Inhale through the mouth,
Exhale through the nostrils.
Continue this breath pattern, alternating breath through nostrils and mouth, switching on the exhale throughout.
Continue for three minutes, gradually building time to 11 minutes. You may practice this meditation daily, but no longer than 22 minutes in one sitting.
To end, inhale deeply and stretch your arms over your head. Maintaining the arm stretch, take 3 more deep breaths. Lower your arms and relax.
Yogi Bhajan’s Comments:
~There are no enemies. There are challenges to our creativity. The greatest enemy is the self. Self-defeating activity and self-animosity occur where we do not accept ourselves. We instinctively reject self-confirmed continuity. We will oppose our own success and accomplishment just to break with steadiness. That break is the assertion of ego: an attempt at marking and possessing something in Time and Space. This self-animosity distracts us from the real gift of human life: the capacity to confront and experience the self in relationship to the Unknown.
This kriya works to gently stimulate and balance the glandular system, especially the pituitary gland which is associated with the Ajna or sixth chakra. Beginning students may practice this kriya once or twice a week, but no more, as a glandular “tune-up”.
Posture: Sit with a straight spine. Bring your left arm up parallel to the ground, elbow bent, hand in front of your heart center, palm facing the Earth. Stretch your right arm out to the side and bend your elbow at a 90 degree angle with your palm facing forward, your hand in gyan mudra, fingers pointing to the Sky. Chant this mantra: ”Ram Ram Hari Ram, Ram Ram Hari Hari”
Time: 11 to 31 Minutes
End: When you finish, inhale and hold the breath for 20 to 30 seconds. Relax and exhale. Then inhale and hold the breath again for 20 to 30 seconds. Then relax the breath and the posture and sit for a few minutes in silence and gratitude, allowing the meditation to integrate into your being.
Ram Ram Hari Ram, Ram Ram Hari Hari
Language: Gurmukhi, Sanskrit
Ram: Raa is sun | Ma is moon. Together, they are Ram, God’s creativity.
Hari: Seed of God
”This is a special Naad that preceded in time the Panj Shabd. ( Note: Yogi Bhajan is saying that this mantra came even before the mantra ‘Sa Ta Na Ma’ which is known as the Panj Shabd)
“It has a distinct structure to each movement of the sound.
“The first Ram invokes the creativity and blessing of the universal magnetic field and existence. The second Ram consolidates and protects that magnetic field and creation. The Third ram completes and gives peace through the time of death. The final Hari’s are the platform of the four corners that elevates you in consciousness as you journey across earth.
“The first half of the mantra is a relationship in Naad to the infinite and formless existence and nonexistence. The second half is guidance through the experiences of form and earth. Together the two parts of this mantra are a polarity that takes you beyond polarity to experience and project your original self.” – Yogi Bhajan
Tune In: Sit in Easy Pose, with your spine straight. Join your palms together at your heart center, thus joining the sun and moon energies, prana and apana, creating a balance within. Call on the Creator within by chanting Ong Namo Guru Dev Namo three times.
1. Keeping your palms together, begin long deep breathing for 3 minutes, focusing your concentration on the beat of your heart.
2. Come into Back Platform Pose, with your weight on your heels and elbows. Your hands form fists at the sides of your chest and from toe to head your body is a perfectly straight line. Do long deep breathing for 3 minutes. Relax.
3. Sit on your heels with a straight spine in Rock Pose. Lock your hands together, so that each is pulling on the other, with one thumb straight up and the other straight down. Your hands join together in front of your heart center, the pivot point. On the inhale, raise your left elbow up and, keeping a straight line between your elbows, lower your right elbow. On the exhale, raise your right elbow and lower your left elbow. As you fall into a rhythm, quicken the pace. After 1½ minutes, inhale, exhale, and proceed to the next exercise.
4. In the same posture as exercise 3, inhale and with your arms parallel to the floor, pull with maximum force at your hands. Exhale and engage root-lock (mulbandh)* while you pull on your hands. Inhale and repeat the same process 3 more times. Then relax in Easy Pose.
5. In Easy Pose, have your right arm down in active Gyan Mudra (thumb locked over index fingertip with the rest of the fingers straight), wrist resting on the knee. Your left arm is raised at your side at a 60 degree angle to the floor. Engage Root Lock (mulbandh) and breathe long and deep for 5 minutes. Your eyes should be open and focused straight ahead on one point.
6. Place your right hand palm down on your chest, at the heart center. Place your left hand palm up on your back, just opposite your right hand. Feel the flow of energy between your hands. As you deeply inhale and exhale, concentrate on the energy at your heart center. Inhale Sat, exhale Naam. Continue for 5 minutes.
Relax on your back.
© The Teachings of Yogi Bhajan
[Published in Aquarian Times, May 2006]