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Meditation - Working on the Third Chakra

(Infinity & Me, p. 63)

Posture: Sit in Easy Pose with a straight spine.

Breath: Breath will come naturally.

Mantra: HAR, HAR, HAR. Strike the tongue against the upper palate each time you chant the word. 

Part 1: Extend your arms straight out in front of you and roll your arms inward at the shoulders, to bring the backs of the hands together. The arms extend straight out from the shoulder, parallel to the floor, with the backs of the hands touching.

Look at the tip of the nose. Hold this position for 1 ½ minutes and then begin Breath of Fire, powerfully pumping your navel point. Breathe from the navel, not from the nose. Hammer the navel in rhythm to Tantric Har by Simran Kaur Khalsa. Continue for 4 ½ minutes.

Part 2: Stretch the arms out to the sides. Right palm faces upward to the heavens. Left palm faces downward to the earth. Keep the arms stretched out straight with no bend in the elbows and begin bouncing the arms up and down just a little (approximately a four-inch total range of movement). Chant Har with Tantric Har, chanting from the navel and bouncing the arms in rhythm with the chanting. Make sure that you vigorously pump the navel to produce the mantra. The arm movement and the navel pumping must balance. 4 ½ minutes. This part of the exercise will uplift you and make you strong.

Part 3: Bring the hands into Prayer Pose at the center of the chest. Calm yourself and slow down your breathing. Inhale as slowly as you can. Hold the breath as long as you can. Exhale as slowly as you can. Let the energy circulate. Meditatively listen to Nirinjan Kaur’s recording of Every Heartbeat. 7 ½ minutes.

End: Inhale, hold your breath for 25 seconds and press your palms together with 25 pounds of pressure. Tighten the whole body so that the energy can play through every rhythm of the nerves, muscles and tissues. Exhale like cannon fire. Inhale again, hold the breath 20 seconds and again press the palms together with the utmost pressure so that you can feel your chest expanding. Cannon fire out your exhale. Last time, inhale, hold your breath for 15 seconds, pressurize your body. Exhale and relax.


The chakras are the transmission gears of the mental body. When they cannot adjust to the pressure of the times, you start slipping gears and then your caliber starts slipping. Your alertness is not there to serve you.

The third chakra, at the navel point, is a border area where our lower and upper parts meet. It is a twilight zone of the body. There are two such twilight zones: the 3rd chakra and the 6th chakra. Master this meditation and you won’t lose your youth and your chakra gears will serve you well.

Those who practice discipline have to be very generous to themselves. Discipline should never be rigid.

Discipline should be self-acknowledging so that you can go along with it.”

--Yogi Bhajan


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