Shabad Kriya Meditation

Aloha Everyone,

Benefit – Stress Relief, Deep relaxation and helps people with sleep disorders such as insomnia

Best time – before going to bed

Posture – sit in a comfortable cross legged position or on a chair

Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in about 1/10 of an inch

Relax your stomach, lift your chest, and relax your shoulders, relax your arms

Mudra (hand position) – Cosmic Mudra – rest on your lap,  right hand below, left hand on top, thumb tips are touching other fingers overlapped

Eyes – 1/10 open look at the tip of your nose

Pranayama (breathing) and mantra (chant) 4 equal parts inhalation (like sniffing) through the nose and mentally chant SA TA NA MA with the four parts of the breath

Hold the breath four times SA TA NA MA times 4 or a total of 16 counts then two equal parts of exhalation as you mentally chant Wahe (pronounced wahey) Guru

Go back to 4 equal parts inhalation and repeat the cycle

Duration:  Start with 3 minutes then work up to 7 minutes, 11 minutes to 15 minutes. 

CAUTION:  Start this kriya meditation slowly and build up your time systematically. 

When you are practicing this at home, please exercise caution in holding breath.

This meditation was originally taught by Yogi Bhajan April 1, 1974.

Namaste — Cathi