Meditation Favorites

Here are a couple of my favorite meditations that I love teaching and also doing for myself. My teacher Yogi Bhajan taught me to meditate every day, and I do. I've found over the years that I'm more sane, happy and tuned into the goodness and light of life.

• Before any meditation or yoga, it is essential to establish a link to the teacher within you.
• Always begin with the Adi Mantra, which is Ong Namo Guru Dev Namo.
• It means "I bow to the teacher within me and I bow to my higher self."
  

To tune in, sit with a straight spine, bring the palms of your hands together at the center of your chest, pressing against your breastbone and chant the mantra three times. The 'O' is pronounced as in song and the 'ng' vibrates in the back of the nasal cavity and from the throat. Chant loudly three times to tune into your higher self.

Stress Relief and Clearing Emotions of the Past
The first meditation is for "Stress Relief and Clearing Emotions of the Past" from the wonderful book "Meditations for Addictive Behavior" written by Mukta Kaur Khalsa, Ph.D. Yogi Bhajan said this meditation helps you deal with stress, past family issues, difficult relationships and unresolved emotional conflicts.

1. Sit with a straight spine in a chair or sitting cross-legged.
2. Place your hands at the center of your chest, tips of the thumbs and each finger touching the corresponding fingers of the opposite hand.
3. Fingertips are pointing upward with space between your palms.
   
4. Look at the tip of your nose and inhale for 5 seconds. Hold for 5 seconds. Exhale for 5 seconds.
5. Continue for 3 to 11 minutes.
   
6. To end, inhale, hold the breath for a few seconds then exhale and relax.
   

Meditation for Positive Communication
The second meditation is "Meditation for Positive Communication" from the great yoga manual "Kundalini Yoga: Flow of Eternal Power" written by Shakti Parwha Kaur Khalsa. Yogi Bhajan said, "This meditation will give you the ability to get out of all negativity and always have the power to communicate positively."

1. Sit cross legged or in a chair with a straight spine.
2. Both palms face the body with the back of the right hand in the palm of the left.
3. The fingers of both hands are straight. Fold the left thumb over the right palm and fold
   the right thumb over the left thumb.
4. Hands are crossed with the fingers angled downward. Lock thumb in place. (If you are left-handed, reverse the hand position.) Hold arms at shoulder level parallel to the floor. Stretch the shoulders forward. Hands should be 9 to 12 inches from the chest.
5. Eyes are closed. The mantra is:
   Haree Haree Haree Haree Haree Haree Har
   • Har is one of the aspects of God, the Creative Infinity.
   • Haree is Creation in action.
6. Deeply inhale through your nose. Chant the mantra five times in a monotone as you exhale. Be sure to use up all the breath as you chant. Then inhale and begin again.
7. Continue 3, 11 or 31 minutes.
   

 

This meditation is for improving communication skills and was first published in "Communication: Liberation or Condemnation," Yogi Bhajan's Ph.D. Dissertation.