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Meditation - For the Physical Body

(The Kundalini Yoga Experience, Guru Dharam S. Khalsa and Darryl O’Keefe, p. 110.)


(Originally taught by Yogi Bhajan as Meditation Into Being on April 7, 1972.)

Posture: Sit in easy pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh). 

Focus: Close the eyelids. Roll the eyes up gently and concentrate at the brow point — the Third Eye area — at the top of the nose where the eyebrows would meet.

Breath: Create a steady, slow, deep and complete breath.

Mantra: I Am, I Am.

Mudra: You will be using the left hand for the movement while the right hand stays relaxed at the right knee or in your lap. Using the left hand, place it in front of the heart center about six inches in front of the chest. As you say the mantra, “I Am” out loud, bring the hand, with the palm facing your chest, in closer to the chest (4 inches away). On the second, “I Am,” move the hand away from the chest until it is about 12 inches out from the chest. Inhale through the nose and then bring the hand back to the beginning position of being 6 inches in front of the chest. Continue this cycle.

Time: Practice for 11 to 31 minutes.

End: Inhale deeply, briefly hold and relax.

Yogi Bhajan Comments: The mantra, “I am, I am,” relates the finite identity of the first “I am” with the Infinite identity of the second one. If you say, “I am,” in your mind, immediately, the mind asks, “What?” If you say only one, “I am,” you will try to answer “I am what?” This produces a finite identity and does not expand the mind beyond the limited self. But if you immediately say a second, “I am,” the thought becomes, “I am what I am,” and to be what you are is the essence of truth. Each time the hand moves, extend yourself beyond the body’s physical limits.


(Originally taught by Yogi Bhajan as a Kundalini Meditation on September 15, 1977.)

Posture: Sit in Easy Pose with a straight spine. Lean forward 30 degrees.

Focus: Your eyes are closed and focused at the third eye point.

Breath: Breathe in deeply and breathe out completely several times, to prepare.

Then breathe in deeply to begin the mantra and breathe out completely by chanting.

Mantra: Breathe in deeply and breathe out completely by chanting 3 times, “Satanam Satanam Satanam Satanam Satanam Satanam Wahe Guru.” Continue for 7 minutes. Then chant 4 times per breath, “Healthy am I, Happy am I, Holy am I.” Continue for 4 minutes.

Mudra: Make your right hand in a fist and raise your right arm so that the lower arm is vertical and the upper arm horizontal, with the back of your left hand touching the bottom of your right elbow.

Time: See above.

End: To finish, breathe in deeply and hold. Breathe out completely and relax.

Yogi Bhajan Comments: This meditation produces heat, so it is good to practice it in a cool place. If it is practiced for 11 minutes a day, it contributes to your well being. Any restlessness will be released. The mudras allow the astral body to help the balancing process. In this way, you don’t leave the body.


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