Attitude of Gratitude Meditation


Create a inner vibration that allows you to feel grateful especially when we have forgotten how great you are.




Sitting on the floor or a chair with the spine straight


Eyes are closed.


Grab each elbow with the opposite hand (right arm on top). Bring your forearms to your midriff and hold with a straight back. (Hold your body so that the energy can generate, organize and elevate your body, mind and spirit)


Har Har Har Har Gobinday (Sustainer)
Har Har Har Har Mukanday (Liberator)
Har Har Har Har Udaaray (Enlightener)
Har Har Har Har Apaaray (Infinite)
Har Har Har Har Hareeang (Destroyer)
Har Har Har Har Kareeang (Creator)
Har Har Har Har Nirnaamay (Nameless)
Har Har Har Har Akaamay (desireless)
(When we chant this mantra we tap into our inner breath of life, which creates a shift from pain to clear, happy, calmness)


2 min. Breathe long and deep
1 min. Chant outloud
3 ½ min. Whisper powerfully
8 min. chant silently (move your breath and naval with the mantra)

To End

Inhale and stretch spine while you squeeze your whole body hold 20 seconds. Cannon fire exhale through the mouth (3 times total)

Daily practice for full effect.

©madhurnain Kundalini Yoga as Taught By Yogi Bhajan ®