(Self-Knowledge, Kundalini Yoga as taught by Yogi Bhajan, p. 20.)
Center yourself with three deep inhalations and exhalations (or by chanting Ong Namo Guru Dev Namo).
Posture: Sit in any meditative posture, i.e., Easy Pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh and root lock (Mulbandh)).
Focus: The eyes are nine-tenths closed.
Breath: The breath will come naturally.
Mantra: Chant from your heart in a natural, relaxed manner, chanting in a steady relaxed monotone or in the manner of “Kirtan Kriya,” the Sa Ta Na meditation (i.e., 2 minutes out loud, 2 minutes whisper; 3 minutes silently, in your head; then 2 minutes whisper; 2 minutes out loud):
SA – press the pads of your thumb and Jupiter (index) fingers together.
TA – your thumb and Saturn (middle) finger touch.
NA – your thumb and Sun (ring) finger touch.
MA – your thumb and Mercury (little) finger touch.
RA – your thumb and Jupiter finger touch.
MA – your thumb and Saturn (middle) finger touch.
DA – your thumb and Sun finger touch.
SA – your thumb and Mercury finger touch.
SA – your thumb and Jupiter finger touch.
SAY – your thumb and Saturn finger touch.
SO – your thumb and Sun finger touch.
HUNG – your thumb and Mercury finger touch.
Meaning of Mantra:
SA=Infinity; universal energy
SA=infinity, universal energy.
SAY=the personal embodiment of SA
SO=the personal sense of merger with SA
HUNG=the Infinite, vibrating and real.
Mudra: The backs of the hands are resting on your knees with the palms facing upward.
Time: Start with 11 minutes and slowly work up to 31 minutes practice time.
End: Stay in Easy Pose and inhale. Hold your breath for 20-30 seconds while you move every part of your body. Exhale. Repeat this sequence two more times to circulate the prana to every part of the body. This is for self-healing.
Then sit in absolute calmness and concentrate on the tip of your nose for 1 minute.
Comments: Gan Putteeis another named for Ganesha, the Hindu god of knowledge and writing and the remover of obstacles. He is often represented with a mouse at his feet. The mouse represents cleverness and the ability to get through any barrier to the solution. This me