Aquarian Sadhana Format:

                                 Japji: The Song of the Soul

We listen to Japji for 30 minutes. Japji was composed by Guru Nanak Dev (1469-1539). In short, it reveals the mission of human life: Japji is the opening prayer of the Siri Guru Granth Sahib, the Sikh sacred writings. His simple message does not belong to any particular religion, nor any particular time in history. His timeless message experienced in ecstatic song is for all and is as vital today as it was when he first spoke the words from his deep meditative state.


                                    (Yoga Set) and Relaxation (30-60 minutes)

                                                    Deep Meditation

                                                       (11-15 minutes)

                                                       Seven mantras

    to assist our transition into the Aquarian Age, as taught by Yogi Bhajan (60 minutes)                                

            Aquarian Sadhana

                    What is Sadhana?

"Getting up for sadhana in the morning is a totally selfish act- for personal strength, for personal intuition, for personal sharpness, for personal discipline,     and overall for absolute personal prosperity." --Yogi Bhajan

Preparing for and Concluding

a Kundalini Yoga Session

To Begin

Sit quietly and be with your breath. Consciously slow down the breath and breathe from the belly. Be with the sensations in your body. Tune into your own rhythm. Allow a few minutes to calm down, center yourself and create your own space.

Tuning In

Before beginning Kundalini Yoga practice, always "tune in" by chanting the ADI MANTRA as follows:
Sit in easy pose, or any meditation posture that you find most comfortable, with a straight spine and center yourself with long, deep breathing. Then place the palms together in Prayer Mudra at the Heart Center, fingers pointed up at 60º, base of thumbs pressing against the sternum.

Inhale, focusing at the 3rd Eye Point and the heart and chant,
("I call on Infinite Creative Consciousness")
while exhaling. The Ong is vibrated in the back of the throat, the cranium and nasal passages. Properly done, it stimulates the pituitary and pineal glands which automatically tunes us into higher consciousness. Ooooooong is long,(o as in oh) Na is short, Moooo (o as in oh) is extended.

This mantra is chanted either on one deep breath, or if you need to you can take a sip of air from the mouth, but do not breathe through the nose between the two parts of the mantra.

("I call on Divine Wisdom")
Gu and Ru are short. Deeeeeev is extended. Na is short. And Mooo finishes up the breath.

Inhale deeply through the nose before you repeat the mantra. Repeat 2 or more times. The purpose of this mantra is "to tune in." So chant it as many times as you feel you need to get connected. This chant protects and connects us with our higher selves. It also links us with the "Golden Chain" of teachers who brought Kundalini yoga to the world. In other words, our teachers are with us in suble body guiding and helping us.

Ong means Creator, Namo means to call upon, or to greet, Guru is the Teacher or the energy that brings light and dispells the darkness. Dev means transparent or nonphysical.

Subsequently, three times reciting the mantra:


Meaning: I associate myself with the wisdom that was always, all by age is the true wisdom, the supreme great wisdom.

Concluding a Set

After a long relaxation, particularly one that follows a series of exercises, you will find that doing the concluding exercises below helps to ground you and bring you back to reality:

1) On your back, begin rotating your feet and bands In small circles. Continue in one direction for 30 seconds, then in the other direction for another 30 seconds.

2) Cat Stretch: Keeping both shoulders and the left leg flat on the ground, bring the right arm back behind the head and the right knee over the left leg till it touches the floor on the far side of the body. Switch legs and arms and repeat the exercise.

  1. 1)Still on your back, bring the knees up and to the sides, and rub the soles of the feet and the palms of the hands together briskly, creating a sensation of heat. Continue for I minute

4) Clasping knees to chest with both hands, begin rolling on the spine. Roll all the way back till the feet touch the ground behind the head, and all the way forward till you're sitting up. Do this 3 or 4 times at least.

(5) Sit up in easy pose, palms together in prayer mudra at the heart center. Eyes are closed. Inhale completely and say a prayer of thanks. Exhale and let the thought go.

(6) A happy conclusion is to sing this song: "May the long time sun shine upon you, all love surround you, and the pure light within you, guide your way on". Repeat.

Repeat if you wish. Then chant 3 long Sat Nam's. Saaaaaaaaaat is long and Nam is short.


               warm up exercises

Rotate the Pelvis
Sit in easy pose. Place the hands on the knees. Deeply roll the pelvis around in a grinding motion. Relax into the movement. Make it a moving meditation.

Do 26 rotations or 1-2 minutes in each direction.

Benefits: This exercise opens up the energy in the lower spine, massages the internal organs and aids in digestion.

Spinal Flex
Sit in easy pose. Grab the ankles. As you inhale powerfully, flex the spine forward, keeping the shoulders relaxed and the head straight. Do not move the head up and down. Exhale and relax the spine back. Continue rhythmically with deep breaths. As you inhale feel the energy go down the spine. As you exhale feel it come back up to the third eye. Mentally bring SAT down and NAM back up the spine.

1-3 minutes or up to 108 times.

To end: Inhale deep, hold the breath, apply rootlock (mulbhand), exhale and relax. Sit quietly and feel the energy circulate in your spine and throughout your body.

Benefits: This exercise stimulates and stretches the lower spine.

Spinal Flex On Heels
Sit on the heels; place the hands flat on the thighs. Continue spinal flex as above with a powerful breath.

1-2 minutes.

Benefits: This exercise works on the mid spine and heart chakra

Neck Rolls
Sit with a straight but relaxed spine. Adjust the head so that you feel like it is sitting on top of the spine by slightly moving the head back and bringing the chin down slightly. Roll the neck slowly in one direction and then in the other. Let the weight of the head move the head around. Do this very methodically so that you go slowing through tight spots and work out areas of tension.

At least one minute in each direction.

To end: After this exercise, sit quietly and be with the sensations in your body and spine.

Benefits: This exercise removes tension in the neck and stimulates the thyroid.

Side Twists
Sit on the heels. Place the hands on the shoulders, fingers in front and thumbs in back. Inhale, twist to the left. Exhale, twist to the right. Twist your head to each side as well. Gradually feel an increased rotation in your spine. Keep elbows parallel to the ground, allowing the arms to swing freely with the body. This exercise can be done standing up,

Continue 1-2 minutes or 26 times.

To end: Inhale center, hold the breath, apply rootlock, exhale, relax and feel the energy circulate, especially at the level of the heart.

Benefits: This exercise opens up the heart center and stimulates the upper spine.

Side Bends
In Easy Pose, clasp hands behind neck in Venus Lock (fingers interlaced) and bend straight sideways at the waist, aiming the elbow toward the floor beside the hip. Inhale as you bend left, exhale right. Don't arch or contract the back. Bend sideways only. This exercise can be done standing.

1-2 minutes or 26 times.

Benefits: Side bends stimulate the liver and colon and increase spinal flexibility.

Shoulder Shrugs
Still on the heels or in easy pose, shrug both shoulders up on the inhale and down on the exhale.

1- 2 minutes.

To End: Inhale up, hold, apply rootlock, and relax.

Benefits: This exercise loosens up the tension in the shoulders and relaxes upper back

Lie on the floor with the palms on the floor under the shoulders. As you inhale, slowly arch the spine up, leading with the nose, then chin, then pushing off with your hands vertebra by vertebra, until you are arched back as far as possible with no strain in the lower back, concentrating on a. good stretch from the heart center up. Breathe long and deep or do Breath of Fire.

2-3 minutes

To end: Inhale, hold, pull the energy up the spine with the root lock. Exhale very slowly and come down one vertebra at a time. Relax. 1-3 minutes.

Benefits: This exercise strengthens the lower back. Removes tension in the back and balances the flow of sexual energy with navel energy.


Rock and Roll on the Spine
Bring your knees to your chest, grab them with the arms, and rock back and forth on the spine, massaging it gently from the neck to the base of the spine. Make sure you have a soft surface.

1-2 minutes.

Benefits: This exercise circulates the energy and relaxes the spine.

Alternate Leg Stretches
Spread the legs wide apart, grasping the toes or any other place on the legs where it is possible to keep the knees straight. Inhale center and exhale down to the left leg, inhale center and exhale down to the right leg. Move from the hips to open the pelvis. Avoid simply bending and arching the upper spine. Keep the spine comfortably straight and get a good stretch in the back. Loosen up the muscles, but do not strain them. Continue with powerful breathing. 1-2 minutes.

To end: Inhale center, hold the breath, apply root lock and then relax. Bring the legs together and bounce them up and down a few times to relax the muscles and massage them.

Benefits: Opens up the pelvis and stretches the leg muscles.

 Life Nerve Stretch
Legs outstretched, bring right foot into left thigh, and slowly bend over the left leg to grab the foot or ankle (or wherever it is comfortable), keeping the leg flat on the ground. Breathe long and deep or do Breath of Fire. 1-2 minutes each side.

To end: Inhale deeply and exhale several times deepening the stretch. Then slowly come up. Bounce the legs and massage them. Switch sides and repeat.

Benefits: This exercise stretches the leg muscles and loosens up the lower back.

Cat Cow
Come on the hands and knees, knees shoulder width apart. Inhale as you flex your spine down and bring your head up. Exhale as you flex your spine up in an arched position with the head down. Keep the arms straight. Continue rhythmically with powerful breathing, gradually increasing the speed as your spine becomes more and more flexible.

1-3 minutes.

To end: Inhale in saggy cow, hold, pull the energy up the spine with the root lock. Exhale and relax on the heels. Sit quietly and let the breath slow down. Feel the energy circulate. Concentrate at the third eye.

Benefits: This exercise is known as the Kundalini chiropractor. Done regularly it loosens up and adjusts the spine.


Pick Me Up Exercise
Lie down on your back and simply relax for a moment. Then bend your knees and draw the heels up towards the buttocks, keeping the feet flat on the floor. Grab your ankles and holding on to them, slowly raise the hips up, arching the lower spine and lifting the navel towards the sky. As you lift up, slowly inhale through the nose. Hold the breath as you gently stretch up, lifting as high as is comfortable, then slowly relax down again as you breathe out through the nose.

Slowly repeat this lifting up and down movement a minimum of twelve times, synchronizing the breathing with the movement of the hips, for a maximum of 26 lifts. To go from the minimum number of 12, to the maximum number 26, increase your total. 1-2 lifts per day.

To end: Inhale up, hold the breath for ten seconds, pull in the navel and apply the root lock. Then relax down, stretching the legs out. Totally relax and feel the energizing effect of the exercise.

Exercise Tips: If you can't grab your ankles, let the arms be at your side and lift up using the arms to help push you up. People with any history of lower back pain should check with their doctor before beginning. Try to let your breathing do the work--inhale the hips up and exhale them down. This exercise will automatically get you to breathe deeply. Keep the eyes closed throughout this and other exercises so that you can feel your body move rhythmically, without visual distractions. Rest on your back for two minutes after the exercise and just enjoy its vitalizing effect!

Benefits: This exercise releases abdominal stress! It gives you an immediate boost of energy throughout your body that lasts well into the day. It also stimulates your thyroid. It allows you to breathe deeper and adds to your energy level. It moves the energy from the lower spine to the upper spine.

Deeply relax your back, hands to the side, palms facing up. Simply be with the sensations in your body and enjoy the feelings.


Sit quietly and meditate. Be present to the sensations in your body. Increase your awareness to include every part of your body and spine. Consolidate your presence by feeling all your sensations simultaneously for at least one minute at the end.

2-5 minutes or as long as you like.

To end: Inhale and exhale deeply 3 times. Raise your arms above your head, stretch your spine, shake your arms and send blessings to the world. Carry this feeling of blessings and gratitude with you throughout

Taken from the page:


      Meditations & Yoga Kriyas

Meditation for an Invincible Spirit in 

             the Aquarian Age


Yogi Bhajan • February 2, 1992 

Posture: Sit straight. Left hand is in Gyan Mudra, the tip of the forefinger touching the tip of the thumb, resting on the knee with the arm straight.  Raise the right hand to about 12 inches in front of the chest, holding the mantra sheet and concentrating on the written words as you chant. If you don’t have a mantra sheet, angle your hand as if you were reading a sheet of paper, with the palm open and the wrist straight. (Ideally, you would print the mantra on a sheet of paper and read the mantra as you chant. We’ve created a printer friendly version  for you to download.) 

Eyes: Apply Neck Lock and look down the nose to see the mantra sheet or the palm.  When he gave this meditation, he asked us to focus the eyes, to pay attention and not drift. If you do not have the page to read from, use the palm but continue to focus. 


Mantra: Focus on the movement of the tongue and the sensation of the sound as it creates a time and space. Sing with Nirinjan Kaur’s Aquarian March. Become a symphony. 7 Minutes (27  Minutes for a 31‐Minute Practice) 

Continue chanting, close your eyes and put your hands on your heart, one palm resting 

on the other. Press the hands firmly into the chest. Press hard. 2 Minutes 

Keep your hands on the heart and begin to whisper the mantra. Whisper powerfully. 

1 Minute 

To Close: Chant without the music for 30 seconds. Inhale, exhale and relax. 

Sat Siri   Truth, Projective Prosperity and Greatness 

Siri Akal  Great Undying One Who Knows No Death 

Siri Akal  Great Undying One Who Knows No Death 

Maha Akal  Infinite Who Is Deathless 

Maha Akal   Infinite Who Is Deathless 

Sat Nam  Truth as Identity; or Identity of All That Is  

Akal Moort   Embodied Form or Image of the Infinite 

Wahe Guru  The Ecstatic Totality of God and Existence 


Note: “Great” still has a touch of finiteness; “Infinite” in Maha has no finiteness or form. 

Mantra is pronounced: Sat Siree, Siree Akaal, Siree Akaal, Mahaa Akaal, Mahaa Akaal, Sat 

Naam, Akaal Moorat, Wha‐hay Guroo. See Tools for Students/Teachers at to hear the pronunciation.  

Time: 11–31 Minutes  

Comments: In the face of any great change, we confront three destructive impulses:  to be 

alone and withdrawn, to deny or fantasize about the future that’s coming, and to live with 

greed or scarcity instead of prosperity.  This mantra counters these three tendencies and instills 

the mind with courage and caliber. 

Download pdf : English 1000 Day Sadhana.pdf

                      Prosperity Meditation

„This meditation has the power of a tidal wave to take away every block to your prosperity.“ Yogi Bhajan









This mantra contains the 8 facets of God.

Gobinday, the One who sustains us.

Mukunday, the One who liberates us.

Udharay, the One who uplifts us.

Aparay, the One who is Infinite.

Hariang, the One who does everything.

Kariang, the One for who grace is done.

Nirnamay, the One who is nameless and desireless.

Akamay, the One who is all by itself.

Har is the „Shakti Yog (power) Mantra.“ Har is the creative energy of God. The four repetitions of Har give power to all aspects and provide the power to break down bariers of the past.

Press the thumb and ring finger (4th finger) together. Look at the tip of the nose. Chant in rhythm with the hearbeat version of this mantra. Pull in the navel point with each repetition of Har.

Chant for 11, 31, or 62 minutes.

For Mantra listening click : Har Har Har Har Gobinday

Meditation to End Suffering

Meditation to Help Those Who Are Suffering, given by Yogi Bhajan on Sept 18th, 2001: Sit in an easy cross-legged position, back straight. Interlock your fingers in front of your heart with the thumbs crossed. Feel this energy for those who are hurting. Elbows are relaxed down. Eyes closed. Chant the Mantra:

Ra Ma Da Sa Sa Say So Hung  (can use the version by Gurunam or any you chose, or just chant it in a monotone). "You must reach out to those who are suffering, sincerely from your heart". 3-11 minutes. To end: "inhale deeply, hold this precious breath of life and meditate on the universe. Exhale. Inhale again, hold the breath tight and, with a prayer, let it go. Inhale deeply, hold the breath in prayer and direct it to be a healing breath. Exhale and Relax." (Quote are Yogi Bhajan's words)

this video is here:

Much more Kundalini-Yoga exercises:

                Meditation for Prosperity II

Comments: “This meditation can be done for up to 11 minutes. It is so powerful in bringing prosperity that more than 11 minutes would be greedy. This meditation stimulates the mind, the moon center and Jupiter. When Jupiter and the moon come together, there is no way in the world you will not create wealth.” –Yogi Bhajan

Kirtan Kriya

SA - TA - NA - MA

This mantra relates to the five primal sounds of the universe. sss-ttt-nnn-mmm-aaa

sa: infinity, ta: life na: dearth/transformation ma: birth. it balances the hemisperes of the brain and increases intuition.  It describes the continuous cycle of life.

Meditation for Atomic Radiation, Anti-Radiation Drink, and Therapeutic Baths

Yogi Bhajan taught a Meditation for Atomic Radiation on May 17, 1978.  He also gave an Anti-Radiation Juice recipe to Tarn Taran Kaur during the time of the Chernobyl nuclear disaster. We’ve also included Therapeutic Bath instructions for decreasing radiaton levels. This is all useful information for those of us who live in areas high in ‘natural’ radiation as well as those in Japan in the disaster area. 

Our dear sister, Tarn Taran Kaur, just sent us this note about dealing with radiation:

“In 1986 when the Chernobyl nuclear disaster occurred we were living in Hamburg, Germany. The winds carried the radiation west. I called Yogi Bhajan directly and he gave us this recipe:
Anti-Radiation Juice
Drink 3 glasses daily: 1 part pineapple juice, 1 part tomato juice, 1 part apple juice

The best foods to eat after radiation exposure are:
Seaweed and Miso in various forms. Also beets, carrots, onions, and garlic. Since the radiation may be on the fresh plants, sprout seeds and beans to replace fresh greens.

We practiced the Radiation Meditation diligently.

It is very important to keep the immune and nervous systems strong. Therefore keep up with yoga and meditation. Some of us were so occupied with helping others that we exhausted ourselves….don’t make that mistake. So please also take care of yourselves, stay healthy, and sleep adequately.

Our love and prayers are with you.


Tarn Taran Kaur”


Therapeutic baths can also be helpful for decreasing radiation levels and eliminating toxins.

Therapeutic Baths for Elimination of Radiation, Chemicals, and Metals

By Dr. Linda Lancaster

Therapeutic baths are utilized to cleanse and neutralize many types of pollutants.

  1. Baths should be taken in water as hot as you can handle without feeling faint.

  2. During the period of soaking, the toxins are drawn to the surface of the skin.

  3. As the water cools to slightly below body temperature, osmotic exchange of fluids takes place and the toxins are drawn out of the body and into the tub of water.

  4. If you have high blood pressure or heart weakness, do not make the bath too hot, and check with your doctor beforehand.

Sea Salt and Baking Soda Bath: For most types of Radiation

Pour one pound of pure salt and one pound of baking soda into the tub of hot water. Use sea salt or kosher salt—check the label to make sure there are not any additives. Soak in the tub for 20-30 minutes or until the water cools.

Baking Soda Bath: For Man-Made Radiations such as Barium Tests and Ingested Radioactive Isotopes

Pour two pounds of baking soda into a full tub of hot water. Soak in the tub for 20-30 minutes until the water cools.

Clorox Bath: For Elimination of Chemicals and Metals

Pour 1/2 cup of Clorox into the full tub of hot water. Soak in the tub for 20-30 minutes or until the water cools. Use only Clorox brand bleach. Do not use Fresh Scent or powdered bleach or any other brand.

Apple Cidar Vinegar Bath: For Elimination of Uric Acid Deposits and some Chemicals

Pour one quart of apple cider vinegar into a tub of hot water. Soak in the tub for 30 minutes. Sweating sometimes occurs.

Meditation PDF Download hier: meditationatomicradiation.pdf

Complete Workout for The Elementary Being

"If you don't wont to lern hundreds of sets, just do this set every day for 62 minutes. It will stimulate the glandular system, invigorate the inneer organs, strengthen the immune system, balance the minerals in the body and increase your stamina."

Be in Flow with your Highest Wisdom

Instructions to practice the Be in Flow with your Highest Wisdom Meditation Series

Spirit Voyage 40-Day Global Sadhanas are a great way to dive into the amazing technology of Kundalini Yoga as a daily practice. With incredible teachers joining in to teach you and share in this experience, we offer you a transformational journey over the next 40 days.

Invitation to Join the 11/11/11 40-Day Sadhana:

Aquarian Sadhana Mantras and their Effects

1 - Chant Long Ek Ong Kars (7 minutes)

2 - Wah Yantee (7 minutes)

Waah Yantee                       Great Macroself

Kar Yantee                          Creative Self

Jag Dut Patee                     All that is creative through time

Aadak It Waahaa                All that is the Great One

Brahmaadeh Tresha Guru      Three aspects of God: Brahma, Vishnu, Mahesh

It Wahe Guru                      That is Wahe Guru.

  Chanting this mantra strengthens the relationship between your
  individual consciousness and the universal consciousness. God is
  in you, and God is in everyone.

  "If you can't see God in all, you can't see God at all" - Yogi Bhajan

3 - The Mul Mantra (7 minutes)

     Ek Ong Kar                           One Creator, Creation
     Sat Nam                               Truth is God’s Name
     Kartaa Purkh                         Doer of everything
     Nirbhao                                Fearless
     Nirvair                                 Revengeless
     Akaal Moorat                        Undying
     Ajoonee                                 Unborn
     Saibung                                 Self Illumined
     Gur Prasad                             It is by Guru’s Grace
     Jap                                       Repeat and Meditate!
     Aad Sach                               True in the beginning
     Jugaad Sach                          True through all the ages
     Haibhee Sach                         True even now
     Nanak Hosee Bhee Sach          Nanak says Truth  shall ever be.

  Chanting this mantra helps you experience the depth and divinity
  of your soul. It can root out and burn away deep, longstanding
  pain and sorrow.

4 - Sat Siri Siri Akal (7 minutes)

     Sat Siri, Siri Akaal                    Great Truth, Great Undying
     Siri Akaal, Mahaa Akaal             Great Undying, Great Deathless
     Mahaa Akaal, Sat Naam              Great Deathless, Truth is God’s Name
     Akaal Moorat, Wahe Guru           Deathless Image of God

   Chanting this mantra connects you with the undying, eternal truth
   that is your true essence. It helps you to be victorious in all aspects
   of your life.

5 - Rakhe Rakhan Har (7 minutes)

      Rakhe rakhanhar aap ubaarian
      Gur kee pairee paa-i kaaj savaarian
      Ho-aa aap da-i-aal manaho na visaarian
      Saadh janaa kai sang bhavajal taarian
      Saakat nindak dusht khin maa-eh bidaarian
      Tis sahib kee tayk Nanak manai maa-eh
      Jis simrat sookh ho-eh sagalay dookh jaa-er

     Oh Savior Lord, save us all and take us across.
     Uplifting and giving the excellence, You gave us the touch of The Lotus Feet of
     the Guru, and our works are embellished with perfection.
     You have become merciful, kind and compassionate, and so our mind does not forget you.
     In the company of the holy, you carry us across, from Misfortune, calamities
     and disrepute.
     The Godless, slanderous enemies you finish them off in an instant.
     The Lord Master is my Anchor and Support.  Oh Nanak, hold firm in your mind.
     Remembering Him in meditation, happiness comes, and all sorrows and pain simply vanish.

   Chanting this mantra provides protection against any negative forces you
   may be encountering. It clears the way for happiness to enter your life
   by removing pain and sorrow from your heart.

6 - Wahe Guru Wahe Jio (22 minutes)

     Wahe Guru       Great Beyond Description is the experience of God’s Wisdom...
     Wahe Guru       Great Beyond Description is the experience of God’s Wisdom...
     Wahe Guru       Great Beyond Description is the experience of God’s Wisdom…
     Wahe Jio         Great Beyond Description is the experience of God Blessing the Soul.

  This is the mantra of ecstasy! When you chant it with all your heart, you
  will experience the indescribable ecstasy of God. All your affairs will
  be arranged to perfection!

7 - Guru Ram Das Chant (5 minutes)

     Guru Guru Wahe Guru,
     Guru Ram Das Guru

     This Guru mantra projects the mind to infinity, then allows a finite guiding relationship to come into your practical activities.  The first part (Guru Guru Wahe Guru) projects the mind to the source of knowledge and ecstasy.  The second part (Guru Ram Das Guru) means      “the wisdom that comes as a servant of the Infinite.  It is the mantra of humility. 
     It reconnects the experience of infinity to the finite by the Grace of Guru Ram Das

  Chanting this mantra invokes the guidance, love and protection of Guru Ram
  Das, the Fourth Sikh Guru. It opens the Fourth Chakra, the Heart Center,
  and allows you to feel and effortlessly radiate universal love.

Conquer Self-Animosity

Hari Kirin Kaur, author of Art and Yoga: Kundalini Awakening in Everyday life, leads a meditation originally taught by Yogi Bhajan to conquer self-animosity.

Meditation in der Schwangerschaft

Adi Shakti – Meditation auf die weibliche Schöpfungsenergie

Die Göttin in jeder Frau – Adi Shakti

Die Adi Shakti ist die Urkraft der Schöpfung, eine alles gestaltende Kraft. Frausein ist die Manifestation dieser Kraft auf der Erde. Jede Frau, egal welche Lebensplanung sie hat, ist auf existentielle Weise mit dieser Kraft verbunden. In jeder Frau wirkt diese Kraft in Form von Kreativität, Intuition, Anmut, Mitgefühl und Inspiration, etwas wachsen zu lassen, Unterstützung zu geben, zu reflektieren und zu erheben.

Um sich mit dieser Kraft zu verbinden, wird jeder Frau – ganz besonders während der Schwangerschaft – folgende Meditation empfohlen:

Adi Shakti Adi Shakti Adi Shakti Namo Namo

Ich rufe die ursprüngliche weibliche Energie an.

Sereb Shakti Sereb Shakti Sereb Shakti Namo Namo

Ich rufe die allumfassende und universelle Energie an.

Pritam Bhagwati Pritam Bhagwati Pritam Bhagwati Namo Namo

Ich rufe die schöpferische Kraft an, durch die Gott erschafft.

Kundalini Mata Shakti Mata Shakti Namo Namo

Ich rufe die kreative Kraft der ursprünglichen kreativen Energie der göttlichen Mutter an.

Sitze in einfacher Haltung, winkle deine Arme an, so dass deine Hände auf Höhe des Herzchakras mit einem Abstand von 7 cm voneinander parallel zum Boden sind. Die linke Hand ist über deiner rechten Hand, deine Handflächen zeigen nach unten. Deine Augen sind geschlossen. Singe das  Mantra.

Diese Meditation stärkt deine weibliche Seite und verbindet dich mit der urweiblichen Shakti-Energie. Sie gleicht die materiellen und spirituellen Anteile deines Lebens aus. In den alten Lehren heißt es, wenn die werdende Mutter in der Schwangerschaft täglich 11 Minuten diese Meditation macht, gleicht das bei einem Jungen im Mutterleib die beiden Gehirnhälften aus. Er kann sich dadurch besser mit seiner intuitiven Seite verbinden. Ein Mädchen nimmt seine Weiblichkeit bewusster wahr und lebt sie selbstverstä

Eine schöne Version des Mantras findest Du auf der CD von Snatam Kaur “Divine Birth”.

Divine Birth

Snatam Kaur


"The Illuminated Path"

Why are they 40 Days?

Within Kundalini yoga, it is suggested to maintain focus on a practice for periods of 40, 90, 120, or 1,000 days.

40 days...changes a habit

90 days...confirms a new habit

120 days...the new habit is who you are

1,000 days...mastery of the new habit

                       The Primal Sound

We will begin our first 11 Day Global Sadhana, a special format for a special time, on December 21st, 2012 and practice this meditation together every day until December 31, 2012.  Nirinjan Kaur, a life-long student of Yogi Bhajan, will guide us through a variation of the Antar Naad Mudra.  This meditation, originally taught in 1993 by Yogi Bhajan, is a key to opening the flow of the Kundalini.  The meditation gives you a new awareness and authority to make the right decisions to "conquer the ugliness of life".  It will help you become peaceful and secure during challenging times.  The mantra is a key mantra to understanding all other mantras.  The original practice of mantra required a mastery of this mantra before any other mantra was attempted.  It will open your chakras to total receptivity to all of your other practices, literally giving a strong foundation for the new age that you can build upon.

In this meditation, Nirinjan is teaching a Celestial Communication variation of this mudra.  Sometimes called the Antar Naad Meditation for the Full Moon, it is especially power during the full moon (which will occur during the sadhana), but can be done at any time.

Complete Mantra:


Sa Re Sa Sa

Sa Re Sa Sa

Sa Re Sa Sa Sa Rung

Har Re Har Har

Har Re Har Har

Har Re Har Har Har Rung 


That Infinite Totality is here, everywhere. That creativity of God is here, everywhere.

Saa is the Infinite, the Totality, God. It is the element of ether. It is the origin, the beginning, and it contains all other effects. It is subtle and beyond. Har is the creativity of the Earth. It is the dense element, the power of manifestation, the tangible, the personal.

These sounds are woven together and then projected through the sound of ung or complete Totality. This is the base mantra of all mantras. Adversity melts before this mantra. It gives you the capacity of effective communication so your words contain mastery and impact. This mantra helps you conquer the wisdom of the past, present, and future. It brings you peace and prosperity even if it wasn't in your destiny.

This mantra takes away negativity from within oneself awakening the Infinite Creative energy to burn away obstacles to achieving higher consciousness.

About this mantra it is written, "The esoteric structure of the mantra is coded in the qualities each of the sounds represent, and the rhythm that weaves them together into a coherent and powerful effect.  Sa means the Infinite, the totality, God.  It is the element of Ether.  It initiates and contains all other effects.  It is subtle and beyond.  Har is the creativity of the earth.  It is the dense element.  It is the power of manifestation, the tangible, the personal.  These sounds are women together then projected through the sound of Ung, or complete totality, like the original sound Om or Ong."

To do this meditation:

Put the hands flat together in Prayer Pose at the navel point.  As the mantra starts with Sa Re 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 it reaches 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 beings Har Re Har Har turn the fingers to point down, with the back of the hands touching -- it is 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 Ha Rung.  Then turn them around and being again.