Sodarshan Chakra Kriya
Helps Build your personal identity
Sit on the floor or on a chair, making sure to keep the spine straight.
Rest your left hand on your knee in Maha Gyan Mudra. You will use your right hand to hold the left and right nostrils throughout this meditation.
Hold eyes slightly open and focus on the tip of the nose. It is important that this meditation is not done with the eyes closed.
“Wha-Hay Guroo.” Translation: Indescribable wisdom; a deep truth from within you. Silent Instructions: Silent; best practiced with mantra music.
Inhale slowly and deeply through the left nostril. Hold your breath, keeping the right nostril closed with the right thumb. Relax your hand as you mentally recite “Wha-Hay Guroo.” Chant this 16 times and pump the naval three times with each repetition of the mantra. (“Wha,” first pump. “Hay,” second pump. “Guru,” third pump.) This will be a total of 48 naval pumps. Repeat this pattern for the full suggested time.
Inhale and hold your breath for 5-10 seconds. Exhale. End by raising your hands and shaking every part of your body for one minute. Spread the energy over your body, then relax.
Timing: 11 minutes daily; build up to 31 minutes daily.
MADHUR-NAIN© KUNDALINI YOGA AS TAUGHT BY YOGI BHAJAN | DECEMBER 1990