An easy way to confront our own fear of death and to go beyond that fear to experience the undying existence of our own soul is to practice the technique of held and expelled breath. Once you lose the fear of dying, you truly begin to live.

You can do this meditation right after you wake up in the morning. You can do it in bed while lying down.

Posture: Easy pose
Eye Focus: 1/10 open.
Mudra: palms open in front of you ready to accept an offering or blessing.

Mantra: Sat Nam

Music: None specified

Count: Begin with a minimum of 3 minutes

Inhale the breath deeply; slowly exhale all the air from your lungs. Once the air is gone, mentally chant Sat Nam four times. Inhale again slowly, slowly exhale and hold the breath out chanting the mantra 5 times. Gradually work your way to mentally chanting the mantra 8 times.

Sit in an easy cross legged position on the floor.  Or sit with a tall straight spine in a chair with your feet firmsly on the ground.        

 Mudra:               Hands in Gyan Mudra 

Focal point:         Eyes closed and focused at centre of the Chin

Posture:             Cross legged with a straight spine

Mantra:              Mentally recite “I am Bountiful, I am Beautiful, I am Blissful”…Exhale entirely, hold the breath out as you mentally recite: “Excel, Excel, Fearless”

Time:                 3 minutes to bring prosperity

GAN PATTEE
MEDITATION TO MAKE THE IMPOSSIBLE POSSIBLE

When you don’t know what to do and nothing is working right, Gan Pattee Kriya (pronounced gun-put-tee) will bring you victory. It will take away past and present negativity; smooth out your day-to-day problems, and help you create a positive tomorrow.

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This mediation has three parts. The first part uses the sa ta na ma mantra, combined with the ra ma da sa, sa say so hung mantra. This combines the subconscious cleansing properties of sa ta na ma, with the self- healing properties of the ra ma da sa meditation. In Gan Pattee, you “sing” the mantra in the same style as in sa ta na ma, and touch each finger to the thumb as you chant, as in sa ta na ma. For each repetition of the mantra, the fingers will be pressed in three rounds: sa ta na ma equals 1 round, ra ma da sa equals 2 rounds, and sa say so hung is the 3rd round.

Sit with a straight spine. Bring the hands to the knees with the fingers outstretched and the arms straight. The eyes are one-tenth open gazing at the top of the nose. Begin to press the fingers as you chant the mantra, 1 repetition on each breath. Take a deep breath in between each repetition. Continue for 11 minutes, and slowly work up to 31 minutes of practice.

At the end of 11 minutes, stay sitting and inhale deeply. Hold the breath for 20 to 30 seconds while you move every part of your body. Shake, jump, and wiggle every inch of yourself, then exhale. Inhale and repeat the process 2 more times to circulate the prana to every part of the body. This is for self – healing.

Sit totally still in absolute calmness. Concentrate on the tip of your nose with the eyes one-tenth open for 1 minute.

This is a bij (seed) mantra meditation. Bij mantras such as “Sat Nam” are the only sounds, which can totally rearrange the habit patterns of the subconscious mind. We all have habit patterns. We could not function without them, but sometimes the patterns we have created are not wanted. You have changed, so you want the patterns to change. By vibrating in this manner, you activate the energy of the mind that erases and establishes habits. After you chant this mantra, you will feel calm, relaxed and mellow.

Sit in easy pose. Place the palms flat together at the centre of the chest, thumbs touching the centre of the sternum. With the eyes closed, look up slightly, focusing at the brow point. Inhale deeply, concentrating on the breath.

Tune in with the Adi Mantra – Ong Namo Guru Dev Namo x 3

Remain in the same position and begin the meditation:

With the exhale, chant the mantra in the law of seven or law of the tides. Vibrate “Sat” in six waves, and let “Nam” be the seventh.

Sa – a – a – a – a – a – t Nam

On each wave, thread the sound through the chakras beginning at the base of the spine in the rectum. On “Nam,” let the energy and sound radiate from the seventh chakra at the top of the head through the aura. As the sound penetrates each chakra, or centre, gently pull the physical area it corresponds to. The first centre is the rectum, the second is the sex organs, the third is the navel point, the fourth is the heart, the fifth is the throat, the sixth is the brow point and the seventh is the top of the head. Continue for 11 minutes.

1. Sit in easy pose.  Make an antenna of the right hand fingers and block the right nostril with the thumb.  Begin long deep breathing through the left nostril for 3 minutes.  Inhale – hold for 10 seconds.

2. Repeat the first exercise, but use the left hand and breath through the right nostril.  Continue for 3 minutes.  Inhale – hold for 10 seconds.

 3. Inhale through the left nostril and exhale through the right using long deep breaths.  Use the forefinger and the little finger to close alternate nostrils.

4. Repeat exercise 3 except inhale through the right nostril and exhale through the left.

5. Sit in easy pose with hands in gyan mudra.  Begin breath of fire.  Totally center yourself at the brow point.  Continue with a regular powerful breath for 7 ½ minutes.  Then inhale, circulating the energy.  Relax or meditate for 5 minutes, then chant long “Sat Nam.”

 COMMENTS:

             This set opens the pranic channels and balances the breath in the two sides of your body.  It is often practiced before a more strenuous, physical kriya.  It is also great to do alone whenever you need a quick lift and a clear mind.

This meditation uses a mantra (sacred sounds) and a mudra (hand positions) to create a sense of happiness for the future.  Happiness comes from within.  It is a conscious decision, and not an emotional state.  You can be happy at anytime and in anyplace.  This meditation clears the way. 

Sit in an easy cross legged position with a straight spine and the backs of your wrists resring on your knees.  For women, bring the thumb and middle finger of the right hand together and the thumb and ring finger on the left hand together.  For men it is the opposite.  Eyes are 1/10th open.  In a slow and rhythmic chant – begin the mantra, Guru Guru Wahe Guru Guru Ram Das Guru. 

Continue for 5 minutes.

Press your thumb against each of the fingers in the following way as you chant:

Guru – thumb and index finger (for wisdom)

Guru – thumb and middle finger (for patience)

Wahey – thumb and ring finger (for energy)

Guru – thumb and little finger (for communication)

Guru – thumb and index finger (for wisdom)

Ram – thumb and middle finger (for patience)

Das – thumb and ring finger (for energy)

Guru – thumb and little finger (for communication)

  Remember that each finger reflexes to the brain, so press with enough pressure to activate the brain functions (about 5 pounds of pressure).

 There are 3 “voices” used in mediation:

2 minutes Out Loud – the human voice

2 minutes Whisper – the voice of the Lover

3 minutes Silent – the inner voice

2 minutes Whisper – the voice of the Lover

2 minutes Out Loud – the human voice

 Remember to continue pressing the fingers while chanting internally on the silent part.

 Mental Focus:  Eyes are closed and focused on the brow point.

Bring your arms up, perpendicular to the floor as in a “Hands Up” position

Palms open and facing forward

Eyes 1/8 open and looking straight ahead

Tongue is 1/3 out and the teeth are gently holding the tongue

Inhale wah and exhale guru silently

Focus on the brow point

Inhale stretch up, exhale and twist to the side, inhale and twist to the other side and relax

11 minutes

You may practice this meditation while sitting on a chair.  If you do sit on a chair, be sure to place both feet flat on the floor, with the weight distributed evenly between them.  The back and spine should be held as straight as possible.

 Place the hands on the lap, the right hand resting on the left.  The eyes are looking down the face, held about one-tenth of the way open.

 Now, inhale through the left nostril and exhale through the right nostril.  Do not move the nose, but consciously direct the air through the desited pathway.

 Continue for eleven minutes.  Then, inhale deeply, hold the breath briefly, exhale, and relax a minute or two to readapt to your surroundings.

 This meditation is one of several which were taught to be practiced while sitting comfortably on a chair. This meditation is said to hold the combination to the lock of wisdom and prosperity. Through correct concentration, we may penetrate through the offensiveness of our own ignorance into a state of equipoise and harmony.  Practice of this meditation will help us to develop a broader, more creative perspective of our capacities and our environments.  By its name it is known as a “great creative action.”  By its practice its practice it will become a part of ourselves in the greatness that we can all be.

1. Sit with a straight spine in Easy Pose.  Gaze at the tip of the nose with the eyes open one-tenth of the way.  Mentally say Wahe Guru (Wah-hay-g’roo) in the following manner:

 Wa - focus on the right eye

 He - focus on the left eye

 Guru - focus on the tip of the nose

 Wahe Guru is the expression of ecstasy, of merger with the Infinite. In this mediation you will repeat the above process on each exhale.

 Inhale and remember an encounter or memory that happened to you.

 Exhale with Wahey Guru as before.

 Inhale.  Visualize and relieve the actual feeling of the encounter.

 Exhale with Wahe Guru as before.

 Inhale and reverse roles in the encounter you are remembering.  Become the other person and experience their perspective.

 Exhale with Wahe Guru as before.

 Inhale.  Forgive the other person and forgive yourself.  

 Exhale with Wahe Guru as before.

 10. Inhale.  Let go of the incident and release it into the Universe.

 These are the 10 steps to peace.