MEDITATION KRIYA

Situational anxieties and fears are strictly external to our nature. They are learned behavior and they gain entry to our vibrational field through the subconscious. When something is about to happen that has happened before the subconscious mind directs the response. These knee jerk responses are like sand bars, or reefs, formed by the repetitive pounding of identical waves. These sand bars must first be reshapped and then removed.

Sit with a straight spine and inhale. Fill your lungs to the top, hold the breath for three seconds and exhale slowly. As you exhale, consciously relax the muscles in your stomach so that at the bottom of the breath the stomach muscles are completely relaxed. repeat the process and add the Mantra, "Sat Nam."

This is how to do it:

On the inhalation, as you draw the breath high into the lungs, silently vibrate SAAAAAT, to the top of the breath. and as you exhale, silently vibrate NAAAAAM to the bottom of the breath. As you exhale, consciously draw the Nam, the sound itself, the vibration of the Word, down,into the solar plexus so that at the end of the breath, "Nam," is gently vibrating against the walls of a completely relaxed abdomen. Like settig an egg in a nest.

Inhale and repeat: 27 reps, 54 reps, or 108 reps, and use beads to count the repetitions.

God bless you, you will go from fear to a lightness of being.

Sat Nam
yogi Bir singh Khalsa

MUL MANTRA

Ek ong Kar
Sat Nam
Karta purkh
Nir-bhau
Nir-vair
Akaal-moorat
Ajooni
Sai-bhang
Gur-prasad

JAP
Aad Sach
Jugaad sach
Hai bhi sach
Naanak hosi bhi sach.

TRANSLATION:
God is one
Truth is H name
H is the creator
The fearless
Without Enmity
The Immortal
The Unborn
Self-illuminated
By the Grace of the Guru

RECITE

True in the beginning
True before ages began
True at present
Nanak True He shall ever be.