November 20, 1973
POSTURE: Sit in Easy Pose or Lotus Pose, with a straight spine, and apply Neck Lock.
MUDRA: Place the right hand into the left with both palms facing up. Connect the thumb tips and press them forward. Hold the hands in front of the chest at the level of the solar plexus. The elbows are relaxed.
EYES: Fix the eyes on the tip of the nose. With each pulse of the breath, mentally focus through the Brow Point at the root of the nose. The eyelids remain 9/10ths closed. Fixing the physical gaze on the tip of the nose creates an automatic pressure and a convergence of praana flows at the Sixth Chakra.
BREATH: On the inhale, divide the breath into six equal segments. In six equal strokes fill the lungs completely. Each segment is a distinct inhale, sharp and conscious. On the exhale, divide the breath into two segments, two strongly whispered breaths through the mouth.
MANTRA: On the inhale mentally vibrate Sat Naam with each of the six segmented inhalations, Sat Naam-Sat Naam-Sat Naam-Sat Naam-Sat Naam-Sat-Naam; on the exhale, whisper Whaa-hay Guroo; first exhalation Whaa-hay, and second exhalation Guroo.
TIME: 31 minutes
TO END: Inhale deeply, suspend the breath as you focus your entire energy through the Brow Point. Then exhale through the mouth powerfully. Inhale again as you stretch the arms up, suspend for 10 seconds, and then exhale. Repeat this twice. Relax.
Hints for Practice and Mastery
The effect of this meditation relies on attending equally to the breath pattern, which regulates the praana and meridian flows, and to the sounds of the mantra. It is this synchronized combination of breath, sound and rhythm that gives such power to Kundalini Yoga Kriyas and Meditations. On the segmented inhalation, it is as if the sound of the breath whispers the sounds of the mantra. Focus on hearing the sounds. If we hammer the sound mentally, on top of the breath, it can seem like there are two separate flows of sound. Instead, the relaxed steady focus of this meditation should feel as though it arises from a single source of awareness. Focus, as a stage of meditation, is not about effort; locate the sensation of your Self and give your full attention to the sound, in its gross and subtle aspects.
This meditation was taken from the 21 Stages Of Meditation Textbook.
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Gurucharan Singh Khalsa, in The 21 Stages of Meditation, published by Kundalini Research Institute, 2012