Begin by taking a full breath and Chant

Ek Ong Kar

Take another full breath and Chant

Sat Nam Siri

Now take a half breath and Chant

Wha - hey Guru

Take another full breath and begin the mantra again

This is an eight (Ashtang) beat mantra. 8 is the symbol of the human 0 "below" -- meeting the Infinite 0 "above" in Sacred Numerology. That is the symbology of the figure 8 (the big wheel turning the little wheel).  Lay it on its side and it becomes the sign of infinity ∞ .

The conscious mind relates to words and meanings. The sub-conscious and higher-conscious mind -- which make up 95% of our mental body -- relate to the symbols of imagery, and the sounds of melodies (ragas) and rhythms (taals). This is why art and music can move us at levels far deeper than any words can.

By chanting -- over and over -- the rhythmic sequence of these eight sound-beats, (EK ONG KAR SAT NAM SIRI WAHE GURU) the mind is entrained with this 8 = ∞ connection. There is a layering effect over the time that one chants this mantra, and eventually the big wheel of GOD runs the little wheel of self -- appearing in our life as -- THY will is MY will.

Even though it is vastly more important what a mantra does physically than what it means mentally, the intellect always wants to know meanings — Ek Ong Kar means One Creator created the creation. Sat means life/truth and Nam means identity of life. Siri means great beyond description and Wahe Guru means -- WOW -- infinite light comes from infinite darkness, the reality of the Cosmos.

         Chant this mantra to focus, structure, discipline and empower the mind.

Gyan Chakra Kriya

“Brighten Your Halo” from Yogi Bhajan teaching on February 19, 1996

Gyan Chakra Kriya attracts abundance and prosperity, as it opens our heart. Specifically the arm movements stimulate the radiance of our halo, expand the brilliant protection of our aura, as well as strengthen our nervous system. This kriya also adjusts our life force so that we can move through any intense situation with grace and creativity. And abundance is drawn in like a magnet.

Yogi Bhajan told a story about Gyan Chakra Kriya and its impact on a community in India over 2,000 years ago. A teacher, Rishi Anand, saw with his intuitive eye that a great weather shift and famine would strike the country, creating much hardship and death. So Rishi Anand told his students to practice this kriya daily for three years.

After three years, a harsh famine set upon the land. However, the brilliant radiance of these monks had attracted an abundance of wealth and prosperity, and their storehouses were full! They opened free kitchens and fed many people during this time of adversity.

For over 30 years Yogi Bhajan spoke about the challenging shift that we would experience as we transition into the Aquarian Age. We have seen in the last months that insular living ends in a blind alley. Kundalini Yoga has an abundance of yogic technologies and yogic lifestyle teachings that support us in living in a balance of body, mind and spirit.

Our 3HO Foundation staff has been practicing Gyan Chakra Kriya each morning for the last few months. We invite you to practice this kriya with us in spirit. Join us as we all awaken our abundance of spirit and service. Please write and share your experience with us. Sat Nam.

Posture: Sit in Easy Pose. It is important to sit with a straight spine.

Mudra: Hands are in Gyan Mudra (the tip of the thumb and the tip of the index finger together). Keep the other three fingers straight and pressed together side by side. Stretch your arms over your head. Create a steady movement: Begin making large alternate circles of the arms. The right arm swoops in a large counterclockwise circle over the head, back behind the body and then out to the right as low as the heart center. The left arm moves in a large clockwise circle over the head, back behind the body and out to the left. Stagger the movement of the two arms. As the left arm comes over the head, the right arm is circling out to the right of the body. As the right arm moves towards the head, the left arm moves out to the left of the body. This way the arms won’t collide with one another. Keep the arms circling up and around and move forcefully in rhythm with the mantra, one revolution per second.

Mantra: Chant clearly and forcefully from the Navel Point to the tape of Sat Nam Wahe Guru, Indian Version #2, with this mantra:

Time: Continue for 11 minutes. For the last 30 seconds, move as fast as possible.

To End: Inhale, stretch the arms straight up to hug the ears and stretch the spine as much as possible. Hold 10 seconds, exhale and repeat two more times. During the last inhale and stretch, twist the body first left then right seven times then come to center and exhale.

From "KRI International Teacher Training Manual Level 2"

published by the Kundalini Research Institute

So Darshan Chakra Kriya

Posture: Sit with a straight spine

  1. Block off the right nostril with the right thumb.

  2. Inhale slowly and deep through the left nostril.

  3. Then hold the breath by suspending the action of breathing and lifting the chest slightly.

  4. Keep the chin locked in Jalandhara Bhanda (chin lock)

  5. while you mentally chant  "Wahe Guru" 16 times,

  6. pumping the navel point 3 times with each repetition,

  7. once on Wha,

  8. once on Hey, and

  9. once on Guru - for a total of 48 pumps.

  10. Release the right nostril.

  11. Place the index finger (pinkie finger can also be used) to block of the left nostril,

  12. exhale slowly and completely through the right nostril.

  13. Continue to repeat this sequence of breathing, holding and pumping.


  1. Look at the tip of the nose

  2. eyes 9/10ths closed

Kirtan Kriya

This meditation brings a total mental balance to the individual psyche. Vibrating on each fingertip alternates the electrical polarities. The index and ring fingers are electrically negative, relative to the other fingers. This causes a balance in the electromagnetic projection of the aura. Practicing this meditation is both a science and an art. It is an art in the way it molds consciousness and in the refinement of sensation and insight it produces. It is a science in the tested certainty of the results each technique produces.

Meditations have coded actions to their reactions in the psyche. But because Kirtan Kriya is effective and exact, it can also lead to problems if not done properly.

Yogi Bhajan said at Winter Solstice 1972 that a person who wears pure white and meditates on this sound current for 2-1/2 hours a day for one year, will know the unknowable and see the unsee-able. Through this constant practice, the mind awakens to the infinite capacity of the soul for sacrifice, service, and creation.

Posture: Sit straight in Easy Pose.

Eyes: Meditate at the Brow Point.

Mantra: Produce the five primal sounds (panj shabd): S, T, N, M, A, in the original word form:

SAA: Infinity, cosmos, beginning

TAA: Life, existence

NAA: Death, change, transformation

MAA: Rebirth

Each repetition of the entire mantra takes 3 to 4 seconds. This is the cycle of Creation. From the Infinite comes life and individual existence. From life comes death or change. From death comes the rebirth of consciousnes to the joy of the Infinite through which compassion leads back to life.

Mudra: This mantra can be done in many different mudras. Most common is to begin in Gyan Mudra. The elbows are straight while chanting, and the mudra changes as each fingertip touches in turn the tip of the thumb with firm pressure.

Mantra and Mudra: Chant Saa, Taa, Naa, Maa. With each sound, alternate through four mudras:

  1. On Saa, touch the first (Jupiter) finger; Gyan Mudra (knowledge)

  2. On Taa, touch the second (Saturn) finger; Shuni Mudra (wisdom, intelligence, patience)

  3. On Naa, touch the third (Sun) finger; Surya Mudra (vitality, energy of life)

  4. On Maa, touch the fourth (Mercury) finger; Buddhi Mudra (ability to communicate)

Chant in three languages of consciousness:

Human: normal or loud voice (the world)

Lovers: strong whisper (longing to belong)

Divine: mentally; silent (Infinity)

Time: Begin the kriya in a normal voice for 5 minutes; then whisper for 5 minutes; then go deep into the sound, vibrating silently for 10 minutes. Then come back to a whisper for 5 minutes, then aloud for 5 minutes. The duration of the meditation may vary, as long as the proportion of loud, whisper, silent, whisper, loud is maintained.

To End: This sequence will take 30 minutes. Follow with one 1 minute of silent prayer. Then inhale, exhale. Stretch the spine, with hands up as far as possible; spread the fingers wide, taking several deep breaths. Relax.

Comments: Each time the mudra is closed by joining the thumb with a finger, the ego “seals” the effect of that mudra in the consciousness. The effects are as follows:

©The Teachings of Yogi Bhajan


How to chant the Ashtang Mantra by Guru Singh

1. First, you must set yourself to meditate. It’s a good idea is to do some pranayama (breathing exercises such as alternate nostril breathing) and Apana Kriya (Elimination Exercises) click hear so that your body doesn’t distract you during your meditation, plus, the energy that is stimulated by the yoga will help you meditate much better. All the energy in the central nervous system moves through the spinal cord, so you have to sit with a straight spine – all the vertebrae lined up without tension, but straight. Shoulders relaxed. That way you will not get sleepy, and will have a much more powerful experience. Meditation can be done with eyes closed and gazing at the third eye point (ajna) right in between the eyebrows, or with the eyes 9/10 closed but very slightly open ("sleepy eyes") gazing at the tip of the nose. The fixed gaze stimulates the hypothalamus and the pituitary gland and brings the brain into the alpha rhythm (relaxed but alert state) to allow yourself to let go and become absorbed into concentration. You can even meditate with your eyes open, staring at a single point such as a candle or a mandala. This is called yantra meditation. But we are going to discuss mantra meditation here, and that is much more easily done with eyes fully closed or 9/10 closed.

2. Second, you fix your attention on the mantra and the breath. This is called "Dharana." Meditation must begin with a focal point. That does not mean that you "stop thinking." No, it means that you begin focusing on the mantra and just let your thoughts happen. The mind will produce thousands of thoughts every second.  That’s what it does! You can’t stop it. But you can use the mantra as a filter to clean the mind and the breath to gain control over it.

3. Third, you allow yourself to concentrate, "Dhyana." You must relax, let go and allow yourself to be drawn into the sound of the mantra and the rhythm of the breath. How?  By listening deeply. This is what Guru Nanak Dev Ji means by "Suniai" in Japji Sahib. Suniai means deep listening. You must listen to the sound of your own voice as if it were a sound coming from outside yourself. Pay attention. Really hear the sound you are making. Listen deeply. Let your thoughts come and let your thoughts go. Watch them as they arise and fall away. Do not follow a thought. Observe it. As you begin this process, your ego will try to distract you: "My leg is falling asleep." "My nose is itching – should I scratch it, or just sit still?" "Did I remember to lock the door?" "Oh, I forgot to call veer ji!" etc. etc. This is where many people fail. People just give up too soon and say, "Well I can’t get into it. I’m not any good at meditating."

Just let the thoughts come and then let them go. Although you cannot stop thinking, you can observe your own mind at work instead of letting it get you. Don’t let your thoughts ‘grab’ you.  If you find yourself following a thought and forgetting the mantra, just let the sound bring your concentration back to the sound. If you keep going, you will get through this stage of distraction and enter a deeper stage of absorption. It is like magnets. Have you played with magnets?  As they get closer you feel the pull and then they pull harder until they finally come together. Let the mantra pull you in. Go deeper… relax and let go. Allow yourself to be absorbed in the sound-current.

Remember, the mind makes a wonderful servant, but a lousy master. Master your own mind. The tragedy of life is when the subconscious mind releases garbage into the conscious mind and you allow yourself to indulge in it. Keep going and clean out the garbage.

4. Lastly comes the stage of "Samadhi." In this stage of meditation you lose all track of time and space and become completely absorbed in your meditation. The breath becomes naturally very slow and deep and the thoughts of the mind fall away into the "background" while the mantra seems to go on all by itself, enchantingly beautiful. Vaheguru!

Remember, if you do not have mental garbage come up while you are meditating, then you are doing it wrong. When you meditate, you will see your own dirt. You will see it very clearly, but the mantra will filter it and clean it for you. It is a gradual process.  That’s why we must meditate every day. We are exposed to negativity, perversity, corruption and other people’s garbage every day and the garbage in our own subconscious mind builds up. So, first we need to clean out the past accumulated garbage, which takes a concerted effort, and then we need to meditate daily to keep the mind clean on an ongoing basis. You brush your teeth, wash your body and comb your hairs every day, right? You like to look neat and clean. So why not take care of your inside as well as you do of your outside? It is useless to look good on the outside and have a mind full of garbage which you then proceed to dump on others. Ugh!

So how do people survive in a world full of negativity perversity, corruption and other people’s garbage, well, it’s either medicate or meditate!  Some people try to get by by escaping from the garbage with drugs or alcohol. But then it is very temporary and the garbage is still there and keeps accumulating. So learn to meditate, clean out the rubbish and let your mind be your servant and not your master.