(K.R.I. Level One Teacher Training Course, Chicago, Illinois, Winter 2002)
Sit in Easy Pose. Make a flicking motion away from the heart center with both hands, as if pushing someone away, and alternate this motion with a pushing motion from the shoulders out to each side. Do this rhythmically as you chant, “HAR” powerfully from the navel point. 3 minutes.
Same Exercise as #1 but with the tongue held out of your mouth. (NOTE: the sound of “HAR” becomes distorted.) 3 minutes.
Still in Easy Pose. Hold your upper arms parallel to the floor, pointing the hands up to the sky, fingers in Gyan Mudra. Twist your upper body and head from side to side and continue chanting “HAR” powerfully from the navel, with the tongue held out of your mouth. 3 minutes.
Baby Pose. Forehead to the floor, hands down at your sides with the palms facing upward. Listen to the music (“HAR HAR HAR MUKUNDAY” by Avtar Singh, with Yogi Bhajan doing affirmations) with your eyes closed.
Rock Pose. Sit on your heels in Rock Pose. Extend your arms straight up with the palms facing front, fingers stretched up and slightly apart. Chant “HAR HAR HAR HAR GOBINDAY” (Avtar Singh’s tape) powerfully from the navel and with a full heart.
HAR HAR HAR HAR GOBINDAY God the Sustainer
HAR HAR HAR HAR MUKUNDAY …the Liberator
HAR HAR HAR HAR UDAARAY …the Enlightener
HAR HAR HAR HAR APAARAY …the Infinite
HAR HAR HAR HAR HARIANG …the Destroyer
HAR HAR HAR HAR KARIANG …the Creator
HAR HAR HAR HAR NIRNAMAY …the Nameless
HAR HAR HAR HAR AKAAMAY …the Desireless
Easy Pose. Sit with your shoulders slumped and head sagging to invoke a feeling of sadness as you listen to the song “The Only Lifetime” from the Ragu Rai Kaur’s CashBlessingstape or a song from the Peace Lagoon tape by Singh Kaur.
Easy Pose. Sit with your spine straight, hands in Gyan Mudra and feel very regal and uplifted. Listen to and/or sing along with the tape of the last four lines of Jaap Sahib.
Chatar chakra varatee,
chatar chakar bhugatay,
sarabadaa saraba jugatay.
sangay abangang bhibhootay.
Meaning of Mantra:
Thou art pervading in all the four quarters of the universe,
Thou art the enjoyer in all the four quarters of the universe.
Thou art self-illumined and united with all.
Destroyer of bad times, embodiment of mercy.
Thou art ever within us.