Survival Kit

SURVIVAL KIT
Meditations and Exercises
for Stress and Pressure
of the Times
By Yogi Bhajan
Compiled by
S.S. Vikram Kaur Khalsa
& Dharm Darshan Kaur Khalsa
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SURVIVAL
KIT
MEDITATIONS & EXERCISES
FOR STRESS & PRESSURE OF THE TIMES
by
YOGI BHAJAN
compiled by
5.5. VIKRAM KAUR KHALSA
& DHARM DARSHAN KAUR KHALSA
FOREWORD
By the grace of God and Guru the Siri Singh Sahib Harbhajan
Singh Khalsa Yogiji (Yogi Bhajan) is channelling to us, to
anyone who wants it, a hitherto secret technology to take
us gracefully through the coming hard times. Many people
feel that there will be great upheaval in the physical,
economic, and social structure of this land.
It is in the area of the psyche that the greatest toll will
be taken. The psychic shock to the system that we will
undergo will be worse than any previously undergone in our
written history of wars and natural disasters. We are
softer and weaker as a people; we have less moral security;
we live for me; and the overall stress of our society is
rising dramatically month by month.
Courses for stress and burn-out, encounter groups, yoga,
meditation and relaxation classes abound. But they do
not fully accomplish what we need for protection and
preparation for the insanity of the times.
If you can familiarize yourself now with the information
contained in this book, you will not only have the mental
survival tools you need for the future, but will be able
to act to help those around you who are falling into
depression or going out of their minds.
These techniques do not require anything from you other
than to do them.
They may, however, give you faith and
courage, particularly i f done at the same time each day
for" 40 days.
- 3
YOGI BHAJAN ON THE COMING INSANITY

For many years the Siri Singh Sahib (Yogi Bhajan) has been
warning the world of the hard times that are coming upon us.
Here are some of his words:
" A tidal wave of insanity which will almost crush humanity
is on its way.
The time to prepare is now.
It will be a gray
period of the planet, as was experienced before the fall of
Rome and Atlantis." (1975)
" .. Be very cautious. Four years from now will be the test of
consciousness of the people on this planet earth.
It will be
a time when you must dwell on your higher consciousness and
seek the partnership of that infinite One which is in you,
around you and without you." (1979)
"In 10-15 years the world insanity will be so great that people
are going to go berserk and jump around like monkeys without
rhyme or reason. Many nervous systems will totally fail.
People will fallon their shoulders and scream with a twisted
mouth. II (1976)
"The human race is getting into a very mentally sensitive era.
The new generation is nothing but a bunch of vibrations.
People
are going to become more and more sensitive and not understand
why they feel the way they do. 90% of people will go crazy.
"Because of Uranus we are heading towards more sensitive brain
activity. The mental mind projection is becoming activated,
and controlling and channelling it will be a problem. Out
of-body trips will be almost uncontrollable.
"The children being born and raise~ now are much more sensitive
than we were as children. By the time we are 50-60 years old
we will not be able to understand the children at all, the gap
.will be so wide." (1973)
"When the comet Kahoutec came, I told you all that five things
were going to happen, but nobody believed me. The ocean currents
are going to change, and will in turn change the weather; food
is going to become scarce; the earth's electromagnetic field
is going to change, and mental attitudes will change with it;
the fearful will become phobic; the nervous will become hyster
ical; and children will become overquestioning." (1976)
"Time is short; there is a lot to be done; and our preparation
is not adequate . I know insanity is going to catch us. I
know that humanity is going to be chewed up by the jaws of
insanity . My radar tells me what is coming. My guns are
not ready to fight it .. Now, all I am doing is praying to
God that somehow ~omething can be done The insanity I
- 4
have been talking about now for some years is right around
the corner. Soon brakes will be used as gas pedals; knives
used to chop vegetables will commit murders. You do not need
a handgun to commit a crime.

Insanity doesn't need a tool.
Insanity is a tool in itself." (1976)
"We are in the cusp period of the Aquarian Age and we have to
understand the quality of the energy which is beaming down on
us. Children born now will be super intuitive and, if not
properly disciplined in childhood, will become totally uncon
trollable as time goes on.
People will become psychically open,
without having enough strength for their nervous systems and
-their social institutions to support their heightened percep
tions. This will produce a lot of fear. Breeding on that fear,
the number of self-proclaimed avatars will increase to the point
where there will be one on nearly every street corner.

Insanity
will overtake many in our society.
"In 25 years, you will be clouded by insanity, and if you do not
know how to expand your aura beyond three feet, there is no
amount of money, no degree, no government, nor any technology
that will save you. If the aura is less than three feet, you
will be miserable, because the cosmic energy will not filter
correctly through your psyche. This is a basic fundamental on
which everything else depends." (1976)
"We have entered into a period from April 26,1980, to September
26, 1981, where the times will get tougher, the insanity will
peak and the negativity will try to unnerve and swerve all from
the path of righteousness.

It is a time to remain the most
positive under the most adverse of circumstances." (1980)
!' I n
t he mid s t 0 f c ha 0 s, you r grea t est all y wi 11 be a me d ita t i ve

mind which can stop impulsive behavior and hold you to basic
values; we build this resource in our students through Kunda
lini Yoga and Raj" Yoga. Where love has become distorted and
fraudulent, your purest touchstone will be a sense of identity
that transcends the sexual confusion of our culture; we build
that identity in White Tantric Yoga. In a society where marriages
dissolve, a great source of satisfaction and comfort will be your
"ability to establish and maintain a cozy household that will
nur"ture beautiful children; we teach this through our men's and
women's courses. We offer the technology of Healthy-Happy-Haly
Organized living, and as a network of people committed to right
eousness, we extend to all our support, now and in the times
to come. God bless you!"
(Yoga Journal, Jan-feb 1980, "Oracles 0 f the New Age," pp 7 -12)
- 5
CONTENTS
Foreword.
III
"
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III
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Yogi Bhajan on the Coming Insanity ........................ 4
Contents
" .. """ .. "
".. "
"
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In
Meditations for Survival ............................ 7

List 'of Meditations Compiled According to What They
Do For you .. " .. " .... "".8
Breathing for Survi val ........................... 46
Long Deep Breathing

Breath of Fire
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"
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"."
47
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49
Breath Series to Balance Blood and Mental Attitude . 52
'Survi val Exercises . " ........ """ .... ".... """ . "" .... ".... "........ ".... """ .......... 53
rt
t-1 ira c 1 e Be. n d " .. " "
" " " " .. " "
"
"
"
" " .. "
54
Exercise for Fighting Spirit ..... 55
Nerve Balance Series ................................. 56
Exercise to Strengthen the Nervous System and Open

the Hes rt" " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " " 59
Emergency Treatment for Emotional Freakout. ..

Group and Team Survival Consciousness ...............
The 4/4 Breath for Energy ..............
Meditation for Concentration in Action ......
Meditation to feel and See your Energy Body .
Meditation to Know the Field ...........
Exercise for Navel Point Strength ..........
61
62
63
64
65
66
67
Medi tation to Ta ke You Out of Danger

68
Healing Ring of the Tantra ........... 69
Glossary. ,. " ... " " " " " " " " " " " " " " .. " " " " " . " " " " " " " " " " " ~
It" .. " " "" " "" " " "
70
For Further Information: Telephone Numbers of 3HO
Headquarters and Other 3HO Centers ....... 74
On Yogi Bhajan."""""."""""""""""""""""""""""""""""""""""""" 75
- 6
MEDITATIONS FOR
SURVIVAL
~
Meditation for Atomic Radiation

11
Meditation to Prepare for Earthquake ........................ 12
Meditation to Adjust Your Magnetic Field After an Earthquake.13

Meditation for stress or Sudden Shock ...................... 14
Meditation ta Handle a Grave Situation ... ~ .............. 15
16
Medi tation for Insani ty ...
Meditation to Maintain the Body Without Having ta Eat
17
Meditation to Ward off Death ........................ 19
Medi tation When There I s No Hospi taL ........................ 20
Meditation to Totally Recharge You ................... 21
Meditation to Keep up with Our Children ........... 22

Meditation for Hairtrigger Efficiency ............ 23
Meditation for Tremendous Strength ............... 24
Meditation to Control Death ....................... 25
Meditation to Tranquilize the Mind ........... 26
Medi tation When You Don't Know What to Do
27
Meditation to Prevent Freaking Out ......... 28
Meditation to Heal All Sickness ........... 29
Heali ng Medi ta tion for Acute Depressi on ...... 30
Meditation for Transformation ............. 31
Five Meditations Given Specifically "to Prepare far the
Gray Period of the Planet and to Bring Mental Balance":
Meditation to Become Sharpwitted ......... 34
Meditation to Do When Nothing Else Works . 35
Meditation for Strong Nerves ........... 36
Meditation to Make You Feel Cozy and Cantented .... 37
Meditation to Prevent Aging ..................... 38
Medi tation to Completely Neutralize Tension .......... 39
Meditation to Relax and Rejaice ......... 40
Meditation for Absolutely Powerful Energy ........ ~ . 41
<
Meditation for fever, Sickness or Discomfort. ...... 42
Meditation Against Burn-out .................. 43

Meditation for Mental Control ......... 44
Meditation for Rough Times Ahead ........ 45
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LIS, or MEDI,A,IONS
COMPILED ACCORDING TO WHAT THEY DO FOR YOU
Emergency Situations
Page
for atomic radiation ................. 11
to prepare for earthquake ......... 12
to adjust your magnetic field after an earthquake . 13
for stress or sudden shock ... 14
to handle a grave istuation 15
for insanity
16
to maintain the body without having to eat . 17

to keep up with our children .. 22
for hairtrigger efficiency in a life and death situation.23
eMergency treatment for insanity .. 31
to become sharpwitted ................................. J4
to protect you from irrationality .. 36

to give control over one's own death . 44
When You Don't Know What to Do
when you don't know what to do . 27
when nothing else will help (insanity) .. 31
. the answer to abnormal conditions we don't understand .. 34
when you're at your wi ts I end .. ' 35
when nothing else works

35
for rough times ahead
45
Energize
t'o energize you
11
to give a constant flow of energy .. 12
to build up your circumvent force and electromagnetic
fie 1 d ,.'
III
17
to totall y recharge you ... 21

- 8
~
.. 24
to work on the magnetic field.

for tremendous strength.
to feel very energetic.
for absolutely powerful energy ...
~24
31
41
Nerves
. 14
to prevent nerves being sha t tered
to bring the entire nervous and glandular system into
balance
to prevent nervous breakdown.

for failing nervous systems ..
.
for strong nerves
Death
to ward off death.
to control death
for control over onels own death ..
Healing
to bring health and healing ability.
when there's no hospital .
for longevity ....
to heal all sickness.
to alleviate acute depression in others
to prevent aging ..
to revitalize the glandular system
for fever, sickness or discomfort
'to gi ve power, 'strength and vi tali ty.
against burn-out ~ .........
to defend your total heal th.
..
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28
.31
..... . 36
19
.25
.44
12
. 20
.20
29
.30
.3B
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.42
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.43
45
e,
Relax and Calm

to calm and relax you .....
to still the most restless mind.
for a relaxation never before experienced .
to tranquilize the mind within 3 minutes .
11
.16
.24
26
9
to gain a calm mind . .......... 36

to completely neutralize tension ........................ 39
to relax and rejoice
for burn-out
,.
40
,.
43
Depression
to prevent sinking into depression ................ 12
antidote to depression
21
if you're irritated, depressed, in a weird mental state . 28

to cure acute depression in 11 minutes ............ 30
Mind
to make you intuitive and sensitive ........ ~ 12
to resolve conflict
a psychotherapy
15
"
15
for immediate relief to any wavering, spaced-out mind . 16

to balance both sides of the brain .. 20
to handle your more sensitive brain activity .... 22
to coordinate both areas of the brain .... 27
to solve many complications .... 27
to give self-confidence . 31
to neutralize the central portion of the brain; 34
to bring mental balance .. 34, 35, 36, 37, 38
to balance the brain to bring you in touch with your
higher self
37
for brain drain, to balance the brain . 41
- 10
MEDITATION FOR ATOMIC RADIATION

5/17/78
What It Will Do for You

Radiation is already affecting
people in the United States. If
in the event of an atomic war
you are not destroyed, radiation
alone will not kill you if your
gene aura is 1 inch thick.
If your inside is in a turmoil,
this meditation will prevent you
from dying.
It can be done ~ny
time, and its effect will be to
calm you, to energize you, an~
to relax you.
How to Do It
Sit straight. Let your upper
arms htig your sides. Hold your
l~wer arms up so the hands are
as high as your neck, palms
facing away from your body. Hands
are in gyan mudra (tip of thumb
and forefinger touching).
Chant the following mantra three times on one deep breath:
PRAANAA APANAA SHUSHMNAA HAREE, HAREE HAR HAREE HAR HAREE HAR HAREE:
ij)'~i
PMH N91J "PI) NAIJ SIIfiJII,If}.) 1M Nil IE H/I flSElIMIIA /I.GE JIM Nil /l,fE JIB. fiN REE
PRAANAA is life force corresponding to the electron, APANAA is
eliminating force corresponding to the proton, and SHUSHMNAA
is the central force corresponding to the neutron. The beauty
of this mantra is in the touch of palate and tongue.
You can do this for as long as you want, singly or in a group.
If you'd like a little fun, do it for 62 minutes and measure
yourself with an electrocardiograph (biofeedback).
It is very
powerful.
11
-'
MEDITATION TO PREPARE FOR EARTHQUAKE

2/16/76

This meditation is for sensitizing
yourself to predict and prepare
for changes of the earth, such as
earthquakes, climatic changes,
tidal wave, or any kind of natural
phenomenon.
Additional benefits are: a) to
to maintain youthfulness of mind
and body; b) to bring health and
healing ability; c) to fertilize
the brain so ~ou can't sink into
depression; d to eliminate fatigue
and ive a co~stant flow of ener
and e to make you intuitive and
universally sensitive.
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How to Do It
."
Sit straight. Hold your hands at

the solar plexus level in fist~, except for the index fingers,
which are straight. Hold the right hand palm down, left hand
palm up.
Put the right index finger on top of the left index
finger, wi th lingers crossing exact} y in the middle of the second
segment so that a special meridian contact will'take,place.
Inhale deeply and very slowly (15 second~) 'through the nose.
Exhale through the puckered mouth (not whistling) forcefully
and completely, directing the breath at the tips of the index
fingers. (Never do this with a qUick breath.) Feel the finger
tips getting cold or vibrating.
-'
You may yawn or stretch but keep breathing. Meditate on your

own prana carried by your breath. Continue for a maximum of
11 minutes.
When you finish meditating, lock the fingers and
stretch.
- 12
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MEDITATION TO ADJUST YOUR MAGNETIC FIELD AFTER AN EARTHQUAKE

The magnetic relationship of the 2
hemispheres of the brain is
readjusted with this meditation.
How to Do It
Sit straight. Slightly cup your
left hand and hold it over your
left ear. Hold the left arm up
in front of you so ,that the upper
arm is parallel to the ground.
Extend your right arm straight out
to your side. Bend it so that your
fist is by your ear with the hand
in conch mudra (see drawing).
Eyes are focused on the tip of the
nose. Strike the side of your head
with your left hand in time with
the mantra SAA TAA NAAMAA to the
following melody:
~.
Do the meditation for 11-31 minutes.
- 1;
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MEDITATION FOR STRESS OR SUDDEN SHOCK

1/'1.9/79
What It Will Do for You.

This meditation balances the western
hemisphere of the brain with the base
of the eastern hemisphere. This
enables the brain to maintain its
equilibrium under stress or the
weight of a sudden shock.
It also
keeps the nerves from being shattered
under those circumstances.
till
till
till
How to Do It
Sit"straight. Relax the arms down
with the elbows bent. Draw the fore
arms in toward each other until the
hands meet in front of the body about
1 inch above the navel.
Point both
palms up and rest the right hand in
the palm of the left hand. Pull the
thumbs toward the body and press the
thumbtips together.
Look at the tip of your nose. Deeply

inhale and completely exhale as you
chant the following mantra in a monotone:
SAT NAAM SAT NAAM SAT NAAM SAT NAAM SAT NAAM SAT NAAM WAHAY GUROO
The entire mantra must be chanted on only 1 breath. Use the tip
of the tongue to pronounce each word exactly. The rhythm must
also be exact:
~J
SAr NAill? SAr NR~M ~T .AAAt ~r NMJIt.
9r NMItI !JAiIJIIAM WA HA' 6-v-R. 0 c

Begin with 11 minutes and slowly build up to 31 minutes.
Upon completion of the meditation deeply inhale and completely

exhale 5 times.
Then deeply inhale, hold the breath and stretch
the arms up over the head as high as possible.
Stretch with
every ounce that you can muster. Exhale and relax down. Repeat
twice.
- 14
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MEDITATION TO HANDLE A GRAVE SITUATION

10/29/19
This is a very simple and ancient
meditation to resolve conflict in
us. If ybu do it, you'll enjoy it.
Just see what changes you go through;
just supervise yourself.
It is a
psychotherapy.
The moment the body knows the
breath is out i t starts adjusting
at the highest rate of efficiency.
The theory is that when the breath
is out and the prana is not there
the pranic body starts penetrating
through the other bodies to create
the combination. The computer must
figure out how to allow you and
your cells, which need x amount of
oxygen, to .,suryj;ve.
If ou have a most grave situation
to handle, 5 minutes of this will
take care of it.
How to 00 It
Sit with the legs crossed. Press the hands on the breasts, palms
in, fingers pointing toward each other.
The hands are relaxed
with the fingers extended and joined. This is a comfortable
position with very little pressure and no tension in the arms and
hands.
Close the eyes 9/10 of the way. Deeply inhale for 5 seconds.
Completely exhale for 5 seconds, and hold the breath out for 15
seconds.
Begin with 11 minutes and slowly build to 31 minutes.
- 15
MEDITATION FOR INSANITY

2/19/79
This meditation gives immediate
relief to any wavering spaced-out
mind.
When there is so much
InSanity around that medical and
psychiatric help fail, this will
not.
Practicing the kriya gives
the capacity to still the most
restless mind.
If you're going
to tell someone to do it as
therapy, make sure you've prac
ticed it yourself!
How to Do It
Sit in easy pose with a straight
spine.
Relax the arms and hands
in any meditative pose.
Focus on the tip of the nose and
normally through the nose.
Open the mouth as wide as possi
ble.
Touch the tongue to the
upper palate.
b~eathe
Start with 3 to 5 minutes of

practice, with a maximum of
11 minutes. With practice, it
can be done for 31 minutes.
- 16
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MEDITATION TO MAINTAIN THE BODY WITHOUT HAVING TO EAT
1970

This meditation will build up your
circumvent farce and electromagnetic
field.
It allows you to draw in
free energy (electrons, protons,
neutrons) from the universe so that
you can maintain your body without
having to eat.
How to Do It
1..
Sit in easy pose, spine erect,

with your arms extended out in
front of you parallel to the ground
wi th palms up. (1). Very slowly move
the arms back as far as possible,
keeping them parallel to the ground
and keeping the palms up (2).
Then return the arms very slowly
to their original position, so
that the sides of the palms almost
touch in front of you. Continue.
While you are doing
the meditation,
imagine the circum
vent force coming
from the crown chakra
(top of the head) to
the palms. As the
palms approach each
other, feel "and
resist their attrac
tion. It is this
resistance that
builds energy in
you.
2..
- 17
con'd
Continue the meditation for

11 to 31 minutes.
As you end,
relax the arms down to your
sides, hands at the center of
the chest, palms 2-3 inches
a par t. (3). ~1 0 vepa 1 ms ba c k and
forth slightly. Feel the
attraction between them.
Visualize a ball of energy
between your palms.
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MEDITATION TO WARD
oFr
DEATH
5/1/79

Yogis used to use this kriya to ward off
death. It can be seen in Egyptian pictures
as well. The meditation gives a mystical
power over death.
How to Do It
Sit in rock pose
vir as an (si tting
foot flat on the
of the knee that
(on the heels) or in
on one heel wi th the free
ground immediately in front
comes up to the chest).
Relax the arms down with the elbows bent.

Raise the forearms up and in toward each
other until the hands meet in front of the
chest at the level of the heart.
The elbows
remain comfortably resting against the
sides of the body. Interlace the fingers
of both hands. Let the sides of the thumbs
touch and pull the thumbs back.
The eyes are 9 parts open, one part closed.
Deeply inhale, then completely exhale as you
chant RAA MA DAA SA, SAA SAY SO HUNG three
times to the following tune:
Practice this meditation for 31 minutes. Upon completion,

raise the arms up straight over the head with lhe fingers still
interlaced and the palms up. Inhale, hold and stretch power
fully.
Repeat twice more, then relax.
After practice, you can increase the repetition of the mantra
from three times per breath to five times per breath.
- 19
MEDITATION WHEN THERE'S NO

HOSPITAL
1978

If you need hospitalization and
it is not available t do this
meditation.
If you have been
hospitalized, this meditation
may be usefuL
It brings you into balance by
inducing a neutral state of
activity in both sides of the
brain.
It works on the sciatic
nerve (life nerve) for longe
vitYt and creates a new body
rhythm. As you do this medi
tation, observe how your breath
ing rhythm changes.
How to Do It
Sit straight. Stretch the arms
out straight in front of you,
parallel to the ground t elbows
straight. Cup your hands to
gether as if water were about
to be poured into them. Old men
prayed like this.
Eyes 1/10 open. Meditate for
11 minutes (~ longer).
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fIlA
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MEDITATION TO TOTALLY RECHARGE YOU

10/3/79
This meditation totally recharges
It is an antidote to depression.
It builds a new system, gives you the
capacity and caliber to deal with life,
and gives you a direct relationship
with your pranic body.
~.
How to Do It
Sit with a straight spine in easy
pose. Arms are extended straight out
in front of you, parallel to the
ground. Close your right hand into
a fist.
Wrap your left fingers
around it. The bases of the palms
touch. The thumbs are close together
and are pulled straight up.
The eyes
are focused on the thumbs.
Now inhale for 5 seconds (do not hold
the breath in); exhale for 5 seconds;
hold the breath out for 15 seconds.
Continue.
Start with 3-5 minutes and work up to
11 minutes. Build up the time slowly.
In time, you can work up to holding
the breath out for 1 full minute.
_. 21
.~
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MEDITATION TO KEEP UP WITH OUR CHILDREN

1/23/73
"The human race is getting into a
very mentally sensitive era.
The
new generation is nothing but a
bunch of vibrations. People are
going to become more and more sen
sitive and not understand why they
feel the way they do. 90% of people
will go crazy.
"Because of Uranus we are heading
towards more sensitive brain ac
tivity. The mental mind projection
is becoming activated, and control
ling and channeling it will be a
problem. Out-of-body trips will
be almost uncontrollable.
"The children being born and raised
now are much more sensitive than
we were as children. By the time
we are 50-60 years old we will not be able to understand the
children at all, the gap will be so wide."
This meditation will help you handle your more sensitive brain
activity and allow you to keep up with your children.
How to Do It
Sit straight in chin lock (chin to chest). Tip of thumb and
index finger are touching, with the other fingertips resting

at the bottom of the palm.
Eyes are focused at the solar center (top of the head).

Inhale,
concentrating on the solar center while mentally projecting SAA
TAA. Exhale as yeu mentally project NAA MAA.
Do this for 31 minutes. Then bring the chin up. Chant SAT
NAAM SAT NAAM SAT NAAM SAT NAAM SAT NAAM SAT NAAM WAHAY GUROO
rapidly in a monotone to the following rhythm:for 5-7 minutes:
.."
-III'
-III'
.."
.."
.,
.,
.,""
.."
\11'
1M
""
1M
""
IIAII'
- 22
.,
',.
*'
MEDITATION FOR HAIRTRIGGER EFFICIENCY

1/28/80

This meditation brings the entire
nervous and glandular system into
balance. By putting the thumbs
together in the mudra the sciatic
nerve is neutralized at the point
of ego.
This particular balance
puts pressure on certain meridian
points in the shoulders.
In doing the meditation you will
come to understand that even with
the breath out you are still alive.
A lot of problems in family and
social relationships are because
you don't have control over the
breath. The beauty of life is
based on the breath. It is the
link between you and God and it
is what gives you the sensitivity
to feel all around you.
Do this meditation at lunchtime or

any time you want to get sharp and
have an edge over another person. It can give you hairtrigger
efficiency in a life and death situation.
How to Do It
Sit in easy pose with a straight spine. With the elbows bent,
raise the hands up and in until they meet at the level of the
heart a few inches from the body. With the fingers of both
hands extended and joined and the palms facing the body, place
the palm of the right hand over the back of the left hand.
The
fingers of the left hand point toward the right and the fingers
of the right hand point toward the left. Press the thumbtips
together.
Hold the hands and forearms parallel to the ground.
Keep the eyes 9 parts closed, 1 part open. Inhale deeply and
hold for 10 seconds. Exhale completely and hold the breath out
for 10 seconds. (The air must go all the way out on the exhale
so that all the heart valves get equal pressure, and the brain
and central nervous systems will trigger survival systems for
a few seconds.)
Continue. Concentrate powerfully on the breath.
Practice this meditation 3 to 5 minutes at a time.
- 23

----
----------
--
-
MEDITATION FOR TREMENDOUS STRENGTH

11/2/78

This meditation alters the superconsciousness
present in everyday consciousness.
A
simple self-created magnetic field with
a polarity opposite to the .normal func
tion is created.
The meditation will
bring you an experience of tremendous
strength and can trigger new life in
you.
If your breath is contfolled,
meditated upon, and kept long and slow
enough it will not enter the diaphragm.
The eighth vertebra will start secreting.
The pituitary gland will then pulsate
differently than normal.
When pressure is put on the sun and
mercury fingers, the action of the earth
element on the parasympathetic nervous
system will balance the id.
For the
first 3 to 5 minutes you will experience
nothing but irritation.
If you can go
through it, a relaxation never before
experienced will come.
How to Do It
Sit in easy pose with a straight spine. Relax the arms down with
the elbows bent. Draw the forearms up and in toward each other
until the hands meet at the level of the throat.
Separate the
fingers and thumb of each hand and point the palms at each other
with the fingers pointing up toward the ceiling. Press the cor
responding fingertip of the opposite hands together forming a
teepee-like structure.
The thumbs do not touch at all and the
middle and index fingers maintain only light contact. Apply
maximum pressure on the little and ring fingers.
Close the eyes.
Breathe very slowly, very long, and very deep.
Focus on the various pressures on the different fingers and on
the long, slow, deep breathing. Concentrate very deeply.
Upon completing the meditation, deeply inhale and stretch the
arms high over the head.
Hold the breath in and stretch as hard
as possible. Completely exhale and leave the hands up.
Deeply
inhale, hold, and stretch. Completely exhale and relax down.
8 minutes is all that is necessary for this meditation.
- 24
~
~
~
~
MEDITATION TO CONTROL DEATH

10/8/79

The scriptures devote three pages to
the benefits that may be derived from
the practice of this meditation. These
include controlling one's own death and
that of others.
How to Do It
Sit crosslegged with a straight spine.
Relax the arms down with the elbows
bent. Rest the elbows aqainst the sides
and raise the forearms up until the
hands are in front of the chest at
the level of the heart. With the
palms up, point the hands away from
the body at such an angle that there
is 1% to 2 feet (depending on your
stature) between each hand. The
fingers are close together; the thumbs
are out, but not pulled back. This
is a very relaxed and comfortable arm and hand position.
The eyes are 1/10 open. Mentally focus on the third eyepoint.
Deeply inhale. Completely exhale. Hold the breath out while
you mentally vibrate the mantra SAA-TAA-NAA-MAA continuously
four times.
This mental mantra is used to time the breath as
i t is held out of the lungs.
This period of time should be
the sa~e each time the breath is held out. Therefore, the
mantra must be consistently vibrated at the same time.
Begin by practicing 11 minutes and slowly build to 31 minutes.
- 25
--~
..
..
.
WI
MEDITATION TO TRANQUILIZE THE MIND

2/28/80

This meditation will tranguilize
the mind within 3 minutes.
The
hand position is called "the
mudra which pleases the mind."
Buddha gave it to his disciples
for control of the mind.
How to Do It
spine. With the elbows bent,
bring the hands up and in until
they meet in front of the body at'
the level of the heart.
The elbows
should be held up almost to the
level of the hands. Bend the index
fingers of each hand in toward the
palm. Join them with each other
so they press together along
the second joint.
The
middle fingers are extended and
meet at the fingertips.
The other
fingers are curled
'
into the hand.
The
thumbs meet at the
fingertips.
Hold
the mudra about 4
inch~s from the bridy
with the extended
fingers pointing
away from the body.
Focus on the tip of

your nose.
Inhale
completely and hold
the breath while re
peating the mantra
of your choice 11
21 times. Exhale,
hold the breath out,
and repeat the mantra
an equal number of
times. Practice for
3 minutes.
-
26
tJ!
MEDITATION WHEN YOU DON'T KNOW WHAT TO DO

3/2/79

When you don't know what to do, try
this meditation. It is very simple,
but very powerful if done correctly.
It coordinates both areas of the
brain, gives you powerful insight,
and coordinates the mystery of
spiritual phenomena into the mastery
of the three bodies (physical,
mental and spiritual). Though it
looks simple, it solves many com
plications. It is sometimes called
gyan mudra kriya.
How to Do It
Sit straight, crosslegged or in a
chair. Relax the arms down by the
side of the body . Bend the elbows
and raise the hands up and in until
they meet at the level of the chest.
The fingers of each hand are extended
and joined in a relaxed way. Cross
the hands with both palms facing
toward the chest. One palm rests in
the other and the thumbs are crossed.
The fingers point up at a comfortable
angle.
(The position of left and
right hands is interchangeable for
this exercise.)
Look at the third eye, then bring
the eyes to the tip of the nose.
Inhale through the nose, then eXhale through the nose.

Now,
inhale through the mouth, and exhale through the mouth.

Next,
inhale through the nose, and exhale through the mouth. Finally,
inhale through the mouth, and exhale through the nose.
Continue this sequence. All breaths should be deep, complete,
and powerful. When breathing through the mouth, purse the lips
almost as if to whistle.
start practicing this kriya for 11 minutes and gradually increase
the time to a half-hour.
- 27
MEDITATION TO PREVENT FREAKING OUT

6/7/76

This meditation will alter your energy
by changing your nostril breathing. You
can't get out of your body, but you can
change its energy. If you are thinking
something neurotic and find out that
you're breathing through your right
nostril, start breathing through your
left nostril instead. This will change
your energy from agni (fire) to seetali
(cool).
If you are irritated, very depressed,
in a weird mental state, start
breathing from the right nostril.

In
3 minutes you will bea different
person. This ability to change
nostrils in breathing should be taught
to your children within their first
3 years. Exercising this ability can
prevent nervoUs breakdowns.
How to Do It
Sit in a comfortable meditative posture
with your spine straight. Interlace
your fingers with your right thumb on
top . . Place your hands at the center of
your diaphragm line, touching your body.
Close your eyes. Concentrate on your breath at the tip of your
nose. See from which nostril you are breathing. Within 3
minutes you should know.
Then change it. If you are breathing
primarily through your left nostril, consciously change to your
right nostril. Be sure to keep your shoulders completely relaxed.
You should have a pressure at your hands, but none at your
shoulders.
Practice changing this breath back and forth for as long as you
like. 31 minutes is a good time.
- 28
MEDITATION TO HEAL ALL SICKNESS

4/24/79

Yogis use this simplest of the
conch or sank kriyas to heal all
energies ~all sickness; and
to glorify the self.
This meditation deals with the
Vayu (air) Siddhi.

It will cause
that faculty to be totally enlarged,
to become healthier, and to. bring
all desirable,
posi ti ve changes.
How to Do It
spine. Relax the arms down by
the sides of the body with the
elbows bent.
Raise the forearms
I,
up and in toward the chest until
the hands Meet at the level of the
heart. With both palms facing
up, cross the hands and the thumbs
so that the right hand is resting
in the left and the right thumb
crosses over the left. The fingers are relaxed, slightly bent,
and point away from the bo~y at an angle.
The thumbs touch the
palms.
Close the eyes nine-tenths. Inhale completely, then exhale

completely as you chant RAA MA DAAS SA, SAA SAY SO HUNG.
This needs pranic energy; be sure to chant with your full breath
and full strength. You will find your voice going down after a
Practice to maintain the full blast at a constant
few minutes.
pitch.
Meditate for 11 minutes. When you c'an keep the full-blast pitch
constant, gradually increase to a maximum of 31 minutes.
It will
take 3 to 7 years to achieve this.
- 29
HEALING MEDITATION FOR ACUTE DEPRESSION
2/9/76

This meditation can cure the worst
depression in just 11 minutes. When
someone comes to you with a story of
depression, don't get out of it by
telling them you have your own prob
lems.
Instead, help them out of
their depressed state with this
meditation.
That is one of the best
ways to cure that emptiness within'
yourself.
How to Do It
Sit in a comfortable meditative
posture. Place your hands back to
back with your fingers pointing away
from your body at a level between
the heart center and the throat
center. Be .sure that your knuckles
touch. Your wrists are about 6
inches away from your body. Your
forearms are as parallel to the
ground as possible. Your thumbs
point straight down parallel to
each other. This position creates
a great deal of tension on the back
part of the hand.
Eyes focus on the tip of the nose
or on the upper lip.

Inhale deeply
and chant WAHAY GUROO 16 times on
the exhale. One complete cycle
takes about 20-25 seconds.
Begin practice with 11 minutes.
You may gradually increase the time
to 31 minutes.
- 30
MEDITATION FOR TRANSFORMATION

3/B/76

"When we see the dark clouds
coming over the mountain, we seek
shelter because we know there is
an inherent danger in those clouds.
We may get soaking wet; we may get
struck by lightning.
This meditation
clears the darkness from the clouds
in our hearts and helps us to avoid
that inherent danger. It adjusts
our perception of our projection
and prevents weird actions resulting
from a poor self image.
"In 10-15 years, the world insanity
will be so great that people are
qoing to go berserk and jump around
like monkeys without rhyme or reason.
Many nervous systems will totally
fail.
People will fallon their
shoulders and scream with a twisted
mouth.
If you cannot help them in
any other way, have them do this
meditation, even if you have to
tape their hands together.
In
fact, if you have mastered this
meditation, all you need do is sit with them and have your
hands in the proper mudra. They will receive all the benefits.
liTo master this kriya, it must be practiced 120 days.
That is
40 days for each of the 3 cycles. That is the shortest possible
time. It may take as long as 40 years. It depends on how
vigorously and sincerely you practice it. However, you will
almost always begin to notice some effects in about 120 days.
liThe effects are: 1) When you speak, the power of listening
and understanding is automatically given to the person you
are speaking to; 2) Whatever you say, you shall remember;
and 3) Your sayings shall not be forgotten among humans.
con'd
- 31
"Sometimes when you

begin practice, you
will feel a pressure
around the lungs and the
thyroid gland.
This
is a very temporary
effect. Later ~
will feel very young,
very energetic, and
very levitated.
The
action of the tongue
as it flicks the upper
mouth causes the
central nerve or its
tip to be stimulated.
This causes the thala
mus to secrete and
drip, the pineal to
radiate, and the pitu
itary to secrete. The
energy at your navel
point will run down'
to the base of your
spine, then back all
the way up, back and
forth.
You will get 8
feeling of vast horizons;
they call it enlighten
ment."
How to Do the Meditation

"Sit comfortably so that you can meditate with a straight spine.
"Pla,ce both of your hands in fists at your diaphragm.
Touch the
middle knuckles of each Saturn (middle) finger.
Pressure on this
central knuckle immediately gives self-confidence. Extend your
Jupiter (index) fingers directly away from your body and let
their end pads touch, forming a teepee. Extend your thumbs
straight up and stretch them back as far as possible. They
touch from the last knuckle to the tip. Their connection may
be different with different people.
If your ego is very large,
then they will not bend back very much and you will feel a lot
of pain.
Even'if your ego is a little smaller and they bend
back very far, the pain will still come after awhile.
"So, your hands are touching at the Saturn knuckles, Jupiter
fingers, and thumbs. They are placed at the level of the
diaphragm, touching your body. Your thumbs are stretched back.
llInhale deep into the diaphragm and chant WAAHAY GUROO 40 times
on this one breath. There are two important factors in this
chant.
First, when you run out of breath, stop. Do not cheat
and continue chanting. Wait for the breath cycle to begin again.
You may, however, begin by chanting WAAHAY GUROO 16 or 24 times
- 32
--..
....
....
....
..
..
..
....
......
....
....
....
....
....
--
til
til
til
til
til
til
til
til
til
WI
as you build up to 40 repetitions, which is the ideal.

Second,
WAAHAY GUROO should be chanted in three parts. WAA means
infinite; HAY means thou; and GUROO is the Self. When chanted
in this manner, WAA-HAY GUROO draws you very near to God.
So,
there are three distinct parts to this meditation: WAA, HAY,
and GUROO.
They may be chanted slowly or not.
The time doesn't
really matter, but the three-beat rhythm does.
It must be
properly established.
"You may begin practice of this kriya with 10 to 15 minutes;
there is no maximum limit, but 31 minutes is, generally speaking,
a good length."
- 33
..
till
MEDITATION TO BECOME SHARPWITTED

9/29/75

This meditation neutralizes the
central part of the brain and makes
you sharpwitted. It is the answer
to abnormal conditions we don't
understand.
How to Do It
Sit anywhere, any place. Hold the
left hand up as though to clap;
then, with the index and middle
fingers of the right hand, slowly
and with strong pressure, walk up
the center of the left palm to the
very tips of the middle and ring
fingers.
The left fingers should give in
bend a little under the pressure,
and it should hurt. Walk up and
down. The eyes are 1/10 open.
Note: This ~s one of five medita~
tionsgi.ven specifically "to prepare
for the gray period of the planet and to bring mental balance."
- 34
'II
'II
'II
'II
WI
WI
WI
WI
WI
..
wi
wi
.wi
....
......
......
......
.....
....
..
..
..
..
wi
MEDITATION TO DO WHEN NOTHING ELSE WORKS

9/29/75

When you're at your wits' end,
when you don't know what to do,
when nothing else works, this
meditation does!
How to Do It
Make an inverted venus lock-
fingers interlaced backwards.
Hold at the solar plexus, palms
facing up, fingers pointi~g up,
thumbs straight. Eyes are 1/10
open.
Chant the Guru Gaitri Mantra:
"Gobinday, Mukanday, Udaaray,
Apaaray, Hareeng, Kareeng,
Nirnaamay, Akaamay." It should
.totally turn into a sound current:

Chant as fast as possible so that
~he words are indistinguishable.
Start with 11 minutes and build
up to 31.
Note: This is one of five medita

tions given spec:ifically "to prepare for the gray period of the
planet and .to bring mental balance."
- 35
MEDITATION FOR STRONG NERVES

9/29/75

Practice this meditation to gain a
calm mind and strong nerves.' It
will help protect you from
irrationality.
How to Do It
Sitting with a straight spine, hold
the right hand at ear level with the
thumb tip and tip of ring finger
touching (fingernails don't touch).
Place the left hand in the lap with
the thumb tip and tip of the little
finger touching. females should
reverse the position so that the
left hand has thumb and ring finger
touching with hand at ear level, and
the right hand is in the lap with
the thumb and little finger touching.
The eyes are 1/10 open.
Make the
long and deep but not
powerful.
brea~h
You can practice this meditation anywhere, starting with 11

minutes and working up to 31 minutes.
To end the meditation,
inhale deeply, open the fingers, raise the hands and shake them
rapidly for several minutes.
Then relax.
~Qte: This is one .af fi ve' medi tations gi ven speci fically "to
prepare for the gray period of the planet and to bring mental
balance."
- 36
MEDITATION TO MAKE YOU FEEL COZY AND CONTENTED

'9/29/75

This meditation will make you feel
cozy and contented. It works to
balance the brain by reinforcing
~our inner ability to be in contin
ual touch with your higher self.
(view
looking
down on tht
subject)
How to Do It
Connect the thumb and middle finger
tips of the right hand and the tip
of the thumb and little finger of
the left. Fingernails don't touch.
Females should hold the same
positions with opposite hands. With
the shoulders hanging, hold the hands
7-8 inches apart, fingers pointing
forward, a little in front of the
nipples.
The eyes are 1/10 open.
Breathe ,normally and meditate for
11 minutes, then inhale, make tight
fists with both hands for a few
moments, and relax.
Note:. This is. orie of five meditations
given specifically "to prepare for the gray period of the planet
and to bring mentai -balance. II'
- 37
"
II
MEDITATION TO PREVENT AGING

9/29/75

To brighten your auric light,
have a radiant face and prevent
yourself from aging, practice
this meditation.
How to Do It
Sit straight in easy pose. Chant
the Mul Mantra, inhaling completely
before each phrase: EK ONG KAR;
SAT NAAM; KARTAA POORKH (let the
whole breath go through the nose);

NIR BHAO; NlR VAIR; AKAAL MOORT;
AJOONEE; SAlBHUNG; GUR PARSAAD;
JAP (let the whole breath go.

through the nose); AAD SACHSHHH
(release breath with a hiss);
JUGAAO SACHSHHH (release breath

with a hiss); HAl BHEE SACHSHHH
(release breath with a hiss);
NAANAK HOSEE BHEE SACHSHHH (re

lease breath with a hiss).
Each time you inhale you must do so to your maximum capacity

and each phrase must use up the entire breath. On words like
AKAAL MOORT, where the sound isn't really extended, release the
breath through the mouth with a light "uhh . " sound. On KARTA
POORKH and JAP, release the breath through the nose. This is
the whole secret: the last 4 phrases are ended with the breath
released through the mouth like the sound of a hissing snake.
Chant for a minimum of 11 times a day for 40 days. Since each
person has a different lung capacity, this meditation should be
done individually instead of in e group.
Note: This is one of five meditations given specifically "to
prepare for the gray period of the planet and to bring mental
balance ,."
-- 3B
..
..
.
..
...
....
III
.
""-'
til
III
..
.
."
"
""
MEDITATION TO COMPLETELY NEUTRALIZE TENSION

9/29/77

This is an extremely relaxing
meditation. It completely neu
tralizes tension, and puts you
in the most relaxing situation
you can possibly imagine.
By doing the meditation for 40
days, you can revitalize your
glandular system and reestablish
glandular equilibrium.
How to Do It
Sit straight. From a relaxed
position at the sides of the body,
bend at the elbows and bring the
forearms up and in toward each
other until the hands meet at the
heart level.
Face both palms up and cross the
right palm over the left palm with
the fingers extended and joined.
Place the left thumb in the center
of the right palm and cross the
right thumb over the left thumb.
The eyes are 9/10 closed. As the
meditation progresses, they may
close all the way. Deeply inhale
and completely exhale as you chant
the mantra SAAAAAAAAAAT NAM as
follows:
~.'=== e-I
~~Q
SAAIY~AAAIf.4AAAIf~II"'AAA'l-r
KAAIt1
Begin with 11 minutes and build up to 31 minutes.
_. 39
~
~
~
~
~
~
MEDITATION TO RELAX AND REJOICE

1/18/79

This meditation is to help you
relax end rejoice.

It enables
you to understand the contrast
between working from your ego
and working from your inner
self, the will of God, the soul.
This is a very spacey meditation
so practice it when you have

nothing to do for a while.
How to Do It
spine but be relaxed in the
position.
Relax the arms down by the sides
of the body with the elbows bent.
Draw the forearms in toward each
other until the hands meet in
front of the body. Make a fist
of the left hand and stick the
thumb down into the middle of
.the fist. Wrap the right hand

around the left fist and place
the right thumb over the left fist on top of the base of the
left thumb.
Focus on the tip of the nose. Deeply inhale, then completely
exhale as you chant the following mantra in s monotone:
HAREE HAR.HAREE HAR HAREE HAR HAREE HAR HAREE HAR HAREE HAR
HAREE HAR HAREE HAR
Begin by practicing the meditation for 10-15 minutes and slowly
build to 1
or 2 hours.
-......
..
..
..
....
....
..
-..----
- 40
~
~
MEDITATION FOR ABSOLUTELY POWERFUL ENERGY

5/17/76

When you have a hard day to face,
this meditation will give you
absolutely powerful energy, and
it will balance your most effective
computer -- the brain. The medita
tion can also be done when you can
sleep afterwards. It is the best
thing to do for "brain drain."
The only thing better is to do
this exact mantra and mudra in
shoulder stand. However, this
should only be done with a wall
for support.
How to Do It
Sit with your spine straight in a
comfortable meditative posture.
Place your sun fingers together
and interlace all other fingers.
Your right thumb goes on top. Hold
your hands several inches out from
your diaphragm with your ~un
fingers pointing upward at 600.
Close your eyes. Inhale deeply
and powerfully; exhale as you chant
the mantra ONG (OOOOONNNNNNNNNNNNG).
Keep your mouth open, but let all
air flow through your nose. The
sound is far back and up in your
soft palate. When chanting in a
group, each person should use his
own breath rhythm.
The power of this chant, when correctly done, must be expe
rienced to be believed. Only 5 repetitions are necessary to
totally elevate the consciousness.
This meditation should only be done when you can relax afterwards!
- 4'
MEDITATION FOR FEVER, SICKNESS OR DISCOMFORT

7/30/75

This meditation, called seetali kriya,
can be .practiced whenever you get a
fever, sickness .or discomfort. It
gives you power, strength, and vitality.
It is a cure from within.
At first the tongue will be bitter, then
it will become sweet. Once this happens,
you will have overcome all sickness
inside.
If you practice this kriya everything
that you need will come to you by way
of the planetary ether.
In mystical
terms, you will be served by the heavens.
How to Do It
Sit with a straight spine in a comfort
able crosslegged position. Take the
tongue and roll it into a "V,II with the
tip just outside of the lips.
Inhale
deeply through the rolled tongue; exhale
through the nose.
Continue for a minimum of 2-3 minutes.
You will find this an excellent breath
to practice 26 times morning and evening.
- 42
MEDITATION AGAINST BURN-OUT

3/22/79

This meditation is the best thing to
do when ou think ou are ettin
burned out.
The mudra hand position)
of this meditation causes a dormant
state of energy so that you can either
prevent burn-out or recuperate. The
posture reduces the output of your
authoritative magnetic field to zero.
How to Do It
Sit in easy pose with a straight spine.
Belax the arms down with the elbows
bent. Raise the forearms up and in
toward each other until the hands meet
at the level of the heart. Fold the
thumbs across the palms of each hand
until the thQmbtip rests at the base
of the ring finger. Face the back of
the hands toward each other and press
them together. Firmly press the backs
of the fingers of each hand'together.
The upper hands may be more loosely
pressed together. Keep the arms comfortable and relaxed, and
the elbows as loose as possib.e
Focus on the tip of the nose. Deeply inhale in eight equal
parts. Completely exhale in eight equal parts. There is no
mantra for ~his meditation. However, during group practice,
the leader can callout SAA TAA NAA MAA SAA TAA NAA MAA SAA
TAA NAA MAA SAA TAA NAA MAA to establish the rhythm and power
of the eight-stroke inhale and exhale.
Practice this meditation only when there is time after the
completion to remain still and relaxed. It can be very spacey.
Begin with 11 minutes of practice. When you feel competent,
increase to 22 minutes. Later, increase to 31 minutes.
- 43
MEDITATION FOR MENTAL CONTROL

8/12/77

Practice of this meditation, other
wise known as Brahm Kalaa, can give
control over one's own death. Kalaa
is another name for Kundalini, one's
creative life energy. In this
kriya, it is like one is stretching
into the universe.
How to Do It
Sit in easy pose; cross the arms in
front of the chest, elbows with a
90 0 bend, arms parallel to the
ground. Place the right palm on top
of the left upper arm and the top of
the left hand under the right upper
arm, fingers together and straight.
In this position, close the eyes,
balance the posture, and stretch the
arms out from the shoulders as much
as possible. The breath will become
very slow.
Begin with 3 minutes and gradually
increase to 11 minutes.
- 44
..
..
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..
II
MEDITATION fOR ROUGH TIMES AHEAD

11/5/80 1/198

This meditation is given to you because you
are going to h~ve a rough time ahead. It
is very effective in opening up the fourth,
fifth, and sixth lotuses. It is like a
snake. Tne nose is the mouth of the
serpent and the inner side is the body
of the snake. The secret of this is
that it balances the distribution of the
red and white blood cells. That's the
most difficult to control. It is the
area that defends your total health.
How to Do It
Sit in easy pose with a straight spine.
With the right elbow bent and relaxed nea~
the body, raise the right hand ~p to the
side as i f taking an oath. Hold the first
two fingers straight, joined and pointing
up.
Curl the other two fingers down into
the palm and lock the thumb over them.
Hold the left hand in the same mudra with the two outstretched fingers
touching the heart wherever you feel the heart center is. Normally,
i f you draw a line between the nipples and drop a perpendicular line
from the nose, the intersection is the heart area or heart lotus.
Make the outstretched fingers as straight as possible for a better
electromagnetic field aro~nd you.
Breathe slowly, meditatively, and with control, taking the breath from
the nose up to the third eye point end then down to the heart where
the fingers are. The breath must go touching the entire ares, and you
must feel it. Either keep the eyes closed, or look at the tip of the
ncse.
.Practice this meditation for 11 minutes. At the end, inhale and
exhale deeply three times. Then relax. To perfect this meditation,
do it once a day for 40 days.
- 45
BREATHING FOR SURVIVAL
Breath is our link to the miracle called life. Breath plugs

us into the universe and turns us on to and tunes us in~o a
consciousness more expanded than our limited selves. Breath
is the simple base and the ultimate height. Breath is a number
one survival tool, of higher rank than water, food and exercise.
But we usually breathe irregularly and shallowly. We use only
a tenth of our lung capacity.
When you are experiencing stress your breath rate may double
from a normal 16 times per minute.
If you can consciously
reduce your breath rate to S breaths per minute, you become
master of your life, and therefore of the circumstances and
situations you find yourself in.
If you can progress further to bring your breath rate down
to 4 breaths per minute, it is said that you will have control
over your own time of death.
There are two basic breathing techniques: Long deep breathing
and breath of fire.
- 46
-----------
~
~
LONG DEEP BREATHING

1)
2)
3)
4)
5)
6)
7)
B)
9)
10)
11)
12)
13)
14)
15)
16)
17)
18)
19)
Relax ~nd calm you.

This relaxation is of an active rather than a passive kind.
It will retune and reset your brain so that correct
decisions will flow automatically in a crisis situation.
Filling of the lungs to capacity will feed your electro
magnetic field. Revitalizing and readjusting your magnetic
field will make you less liable to fall victim to accidents,
sickness and negativity.
Pump the spinal fluid to the brain, giving greater energy.
Regulate the body's pH (acid/alkalinity), which affects your
ability to handle a stressful situation.
Reduce and prevent toxic buildup caused by not clearing the
mucous linings of the small air sacs (alveoli) of the lungs.
Stimulate the production of chemicals (endorphins) in the
brain, which eliminate the tendency to depression.
Cleanse the blood.
Energize,. give greater alertness and awareness due to the
life force (prana) in oxygen.
Give clarity, coolheadedness, and positivity.
Aid in releasing blockages in meridian energy flow.
Activate and cleanse nerve channels.
Aid in speeding up healing, emotional and physical.
Aid in breaking subconscious undesirable habit patterns
and addictions.
Reduce insecurity and fear.
Rechannel previous mental conditioning on pain 50 as to
reduce or eliminate pain (as, for example, in childbirth).
Restore the aura.
Give capacity to control your negatiVity and emotions.
As the lung capacity increases, the pituitary gland will
begin to secrete and. the intuitional power of the mind will
begin to develop.
47
How to Do It
The lack of relaxation and peace of mind in the personal and
collective consciousness of .present day society inhibits proper
breathing.
Poor breathing increases susceptibility to stress,
with all its attendant illnesses.
(The American Medical Asso
ciation reports that 80% of diseases are stress-related.)
The
body's physiological response to stress, whether physical or
psychological, is (among other things) to increase the breath
rate. Shallow upper chest breathing with a faster breath rate
leads to chronic tension and weak nerves, which set the scene
for illnesses and fatal breakdown in one or another of the body
systems.
We know the importance of attitude, exercise and good diet, but
the value of breathing techniques is as yet not known or
recognized in this country.
Long deep breathing is simply proper complete efficient breathing
using the body as i t was made to be used.
Try watching relaxed
babies, animals, or people in less ,complex societies.
It is
not difficult: the lungs simply fill up and empty very completely .
Hold your two hands with fingertips touching on your abdomen.
As you inhale, the abdomen should expand so that the fingers
separate, and as you exhale, they should come together again.
To learn exactly how it is done, start by inhaling while relaxing
the abdomen (the navel area) and even pushing i t out. The
muscles of the abdomen draw the diaphragm down.
(The diaphragm
is a circular barrier of muscular tissue separating the lung
cavity from the abdominal cavity.) The downward movement of the
diaphragm creates a vacuum in the lung cavity, .50 air automatically
flows into the lungs. The lowest portion of the lungs fills
first.
an the exhale, the abdomen should shrink back -- try
pulling it back. This pushes up on the diaphragm creating a
pressure in the lung cavity which causes the air to be expelled.
Long deep breathing is also called 'diaphragmatic breathing or
- abdominal breathing. Practice it as often as possible for as
long as you can.
.....
....
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...
.......
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'
,til
JIll
,
- 48
'-"til
.JIM
BREATH OF FIRE
Breath of fire is actually long deep breathing speeded up.
What It Will Do For You
1)
2)
3)
4)
5)
6)
7)
8)
9)
10)
11)
12)
13)
14)
15)
Cleans the blood in three minutes.

Stimulates the solar plexus to release natural energy through
out the body.
Raises the voltage of the nervous system.
Produces a global alpha rhythm in the brain when practiced
correctly.
Increases physical endurance when needed in a survival or
competitive situation.
Strengthens shaky nerves.
Stimulates the navel point to generate constancy in both your
mental and your physical realm. For example, it can help correct
inability to keep a promise, inability to concentrate through
distracting factors, etc.
Can help overcome addictions and cleanse you of the bad effects
of smoking, drug-taking, sugar, alcohol, tobacco, and caffeine.
Expands lung capacity for all round better health and happiness.
Helps focus the mind.
Expands lung capacity in a case where someone wants to suspend
breathing for a longer period.of swimming underwater.
Produces energy, mental and physical, for the entire system.
Releases toxins and deposits from lungs, mucous lining, blood
vessels and cells.
Helps you regain control in a stress or survival situation.
Charges your aura and circumvent force to give you greater
p~otection against negative forces.
How To Do It
The breath is fairly rapid (two to three breaths per second),
. continuous, and powerful with no pause between the inhale and
exhale. As you exhale, the air is pushed out by pulling the navel
point and abdomen in towards the spine. In this motion, the chest
- 49
area stays moderately relaxed. The focus of the energy is at the

navel point. You should feel the pull of the muscles in that
area. As you inhale, the abdomen relaxes, the diaphragm extends
down, and the breath seems to come in as part of relaxation rather
than effort.
The muscles that are used are the abdominals.
Initially you may
have a tendency to involve more muscle groups than are needed.
As you do the breath of fire, check your body and relax tension
and effort that may build up in the legs, face, shoulders, and
chest. The rest of the body is relatively still.
Even the upper
chest is motionless and in a 'slightly uplifted position. At
first, the navel and solar plexus may feel tired or uncoordinated.
If you keep practicing, the breath will become rhythmic and very
easy. Most people are not used to breathing this way.
It is the
antithesis of the shallow, irregular breath characteristic of the
emotional states that accompany negative thoughts.
In physiological studies, we have found that there is no relation
between hyperventilation and breath of fire.
Once you are prac
tIced, it is possible to do the breath for 20 minutes or more.
There is no accompanying dizziness or large imbalance of oxygen
in the blood. The outer circulation does increase as does the
nervous energy, so the breath should be mastered slowly and
methodically. These increases cause an immediate detoxification
reaction in the body. Old toxins and deposits from drugs, smoking,
and bad nutrition are released from the lungs, mucous lining, blood
vessels, and cells. These toxins leave the body through the blood
and lymph systems. If you are very toxic, the breath of fire may
stimulate a very temporary self-toxification. To aid the cleansing
process, increase the amount of exercise you do each day and
simplify the diet to light vegetables, fruits and nuts for a few
weeks. This will help your body drop the heavy load of toxins it
has been carrying .
In most exercises, the breath of fire is done for 3 minutes or
less. Occasionally it is done for 7~ minutes. As an exercise
by itself, you can start with J
minute durations, then slowly
build up to 20 minutes. Start by doing breath of fire for 3
minutes, alternating with 2 minutes of rest, for a total of 15
minutes of breath of fire and ten minutes' rest.
To focus the mind more efficiently and to channelize the

this breath creates, mentally vibrate SAT NAAM with each
Hearing this sound in the breath tells your mind what to
all the energy you generate. Use this energy to explore
sense of the infinite self.
energy
breath.
do with
your
When you practice the breath of fire to perfect it, keep the
spine straight and your mind centered. Here are a couple of
exercises you might try:

1. When you are exceptionally tired and need a lift, sit straight
and block the left nostril with the thumb of the left hand.
The
fingers of the left hand point straight up.

Begin breath of fire
- SO
....
..
~
~
---
through the right nostril only, for

3 to 5 minutes.
Then inhale and
mentally circulate the energy
throughout the body and aura.
2. Sit in easy pose (any com
fortable crosslegged position).
Put the palms together slightly in
front of the chest. Concentrate
at the brow point and begin breath
of fire.
As you continue, let all
thoughts of who or what you may be
fall away.
If you think you are
sitting, let that thought be blown
away by the bre~th. Hear the
sound of the breath.
It is
infinite.
It gives life. As all
the di fferent labels pass. through
your mind, let them go and then
refocus on the experience of
energy in the breath. You will
feel lighter and lighter as if
there is no body, no space, no
time, no problem. You will feel
a definite vibrance and existing
ecstasy of relaxation. Continue
breath of fire for 6 minutes.
Then inhale, hold briefly, exhale
applying mul bhand (pull up on
anus ana sex organs, pull in navel
point), and relax.
'~
- 51
....
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BREATH SERIES TO BALANCE BLOOD AND MENTAL ATTITUDE

This combination breath cleansing technique will balance your
blood and mental attitude together. It wil~ automatically
cleanse and strengthen you to face the times.

How to Do It
1. Sit straight and block the right nostril with the thumb of
the right hand. Keep the other fingers straight up like antennae.
Take 26 long deep breaths through the left nostril only. T~en
inhale and relax. If you are overanxious and nervous, breathing

through the left nostril will soothe you and bring the body to a
calm state.
2. Breathe in the same way through the right nostril, using

the thumb of the left hand to block the left nostril. Breathing
through the right nostril brings energy and confidence.

3.
Do breath of fire for 3 minutes.
4. Now with long deep breaths inhale through the left nostril.
Exhale through the right. This breath will balance your mind
and nerves.
Use your right thumb to block the right nostril, and
like a "U" your .right index finger to reach over and block the
left nostril. Alternate in this manner keeping a straight spine
.for 26 breaths or 3 minutes.
5. Now close your eyes for a minute and feel completely relaxed
and alert. Then inhale and feel great.
Rest 2 minutes between each exercise.
....
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.,
till
fill'
- 52
..
til'
tI'
SURVIVAL EXERCISES
To survive the stress of the times in fighting good health, we
particularly ,need a strong
1) magnetic field
2) navel point
3) nervous system.
The exercises in this and in the next section deal with these
areas. Before or at sunrise is the best time to exercise to
set your systems for the day.
- 53
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"MIRACLE BEND"
7/21/77

This exercise is called "Miracle Bend. 1I It
adjusts the navel point and helps bring an
emotional and angry person to calmness. If
the spine were bent to 90 0 and the breath
were four times per minute, it would also
totally calm you, but it would take a very
long time, whereas this exercise takes only
a short while. There will be a strong and
automatic tendency to shake in the posture.
How to Do It
In a standing position with knees and heels
together, feet are flat on the ground and
angling out to the sides for balance, arms
are raised straight overhead close to the
ears with the palms facing forward.
The
thumbs can be locked together.
Keeping the legs straight, bend back from
the base of the spine 20 0 The head,
spine, and arms form an unbroken curve
with the arms remaining in 8 line with
the ears (1).
Hold the posture and keep the breath
long, deep and gentle. Continue for
2 minutes.
From this position, very slowly bend
forward to the maximum extent keeping
the arms straight and close to the
ears (2). Inhale and with the breath
held in as long as possible, pump the
navel point. Then exhale and do the
same on the held exhale. Continue
this process for 2 minutes.
WI
WI
wi
till
- 54
EXERCISE FOR FIGHTING SPIRIT

7/21/77

This exercise hurts and works on
a part of your spine which is never
massaged and where you don't like
to be hurt. Moses instructed the
Jews to do this exercise before
long journeys to raise their
spirit, correct their slave mental
ity, and give them the will to
fight and not give in.
How to Do It
In a standing position, spread the
legs as wide apart as possible
without losing your balance. Your
arms form a 90 0 bend at the elbows,
with the forearms more or less
parallel to the floor and extending __--
away from the chest in a relaxed
position.
Rotate the hips in a plane parallel
to the ground at a moderate pace in as complete and large a
circle as possible. The direction can be either to the left
or to the right.
- 55
NERVE BALANCE SERIES

This set will balance and reconstitute your nerves against the
stress effects of our times, and will help you deal with any
stressful changes in your life, such as changed living conditions,
divorce, loss of job, withdrawal symptoms resulting from change
of diet, or other personal habit changes. Take a cold shower
first.
(A cold shower, rather than a warm one, is a must to
build the nervous system and also has a multitude of other
benefits, including improved blood circulation, clearer com
plexion and healthier skin, increased energy, and a more
positive outlook.)
1) Lie on the back,
right arm behind head,
raised up 60 0 from
floor.
Left leg up 60.
Block right nostril with
left hand, long deep
breathing through left
nostril. After 1 min
ute, change to opposite
arm and leg, continue
left nostril breathing.
After 1 minute, change
again and continue left nos~ril breathing for 30 seconds.
Inhale deeply, exhale completely out, choke both your nostrils
with fingers, and hold breath out for about 3 seconds.
Inhale
and relax. Dead relaxation, arms at sides, for 5 minutes.
Let the flow of this energy continue in yourself.
2) On back,
raise right
leg 6 inches
only from
ground (just
barely
clearing
ground).
Right hand
behind head,
clear ground by 6 inches. Arm is next to ear. Left arm at
This
side on ground. Long deep breathing for 2~ minutes.
the
brain.
It
has
nothing
to
do
with
the
exercise affects
- 56
..
wi
wi
wi
wi
wi
WI
wi
wi
wi
wi
wi
wi
wi
wi
wi
..
..
...
..
..
..
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..
..
wi
wi
til
WI
body. Inhale deeply, hold 10 seconds. Exhale with force,
hold out 3 seconds.

Inhale, relax.
Relax 3 minutes, arms
at sides.
3)
Lie on
back, venus
lock (inter
locking fin
gers) under
neck. Elbows
on ground.
Heels toge
ther, press
toes forward,
raise legs
2-3 feet off
ground. long deep breathing for 1~ to 2 minutes.
exhale, relax for 2 minutes with arms at sides.
Then inhale,
4) On back,
raise body on
elbows and
heels, but
tocks off
ground. lift
left leg up at
60 0 angle to
ground. Normal
breathing.
Hold position
steady for 1
minute. If
you fall, try
again. Relax
on back 2 minutes.
5) Sit on knees, feet
behi.nd off ground.
Arms'out to sides,
about 60 0 angle to
ground.
Thi s
exercise works on
the fourth vertebra.
Continue for 30
seconds.
6) Now start walking

around the room on
your knees, not
letting your feet
touch the ground.
Continue for 2
minutes.
-
57
7. Lie down.
-~~,~
,,
,,
,
,,
,
..
..
..
8.
Now jump up fast
and jump up and down

10 times on your toes.
- 58
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III
III
III
EXERCISE TO STRENGTHEN THE NERVOUS SYSTEM AND OPEN THE HEART
What it Will Do for You

This exercise will open the heart chakra. "Your breath will
become very energized. It is a very powerful exercise for the
nervous system and I want you to enjoy it. How can the country
be destroyed when this exercise is known to a human being? How
can an American suffer from arthritis if he can do this exercise
for 15 minutes?
"It is easy to do, but it will give a good shakeup to the blood;
the blood will get purified automatically, and every capillary in
th~ body will relate to it."
How to Do It
"Lie down flat on this planet earth. There is a lot of space;

just feel good. Now raise the left palm very calmly, kiss the
center of it with your lips and bring it back down. And then the
other palm. Do it calmly and quietly so that your heart chakra
may get opened, i f it has not been opened by any other kriya
Kiss each palm as a beautiful blessing, and then calmly return
your hand back to your side. Do .it consciously, and relate to
this feeling again and again~
"Keep up for 11 minutes. You might notice in a while that it has

a. special taste. Now take both your knees to your chest, and
tuck your hands into the fold at the bend of the knees (1). Raise
your legs and, keeping the hands very steady and powerful, (2)
Ii ft the body up. Return the knees to the chest wi th posi ti ve
strength .
1...
--
59
"Once I was asked to build up the s..tamina of some people.

I
gave them a lot to eat and nothing but this exercise for 15
days. After 15 days, they could do anything. It makes you
feel good, makes your cheeks red, and makes deep breathing
automatic. Automatic pranayama increases circulation allover
the body. 15 minutes each day of this exercise can make you
young, happy, beautiful, and healthy.
"Do it for 5 to 15 minutes, then relax completely ."
..
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..
..
..
..
..
..
..
..
..
..
..
wi
wi
- 60
II
."
"
II'
EMERGENCY TREATMENT FOR EMOTIONAL FREAKOUT

This is a set of exercises to do one after the other.
stretch pose (sets the navel point): Lie flat.
Raise
the head, legs and arms 6 inches off the ground.
Look at
the toes and do breath of fire for 3 minutes.
2)
Relax on the back for 5 minutes.
3)
Repeat stretch pose.
4)
5)
Repeat stretch pose.
6)
7)
40-50 sit-ups with rhythmic breathing.
8)
Walk around with hands and feet on the floor for 3 minutes.
9)
Relax on the back.
- 61
G ROUP AND TEAM

SURVIVA L CON SCIOUSNESS
In any situation of crisis, emergency, or survival there is a
dood possibility that we may need to work as a team with others.
Yogi Bhajan has taught certain techniques to athletes which can
be directly applied when the need for enhanced leadership and
teamwork arises in times of crisis.
These meditations or exer
cises will help:
1)
2)
3)
4)
5)
6)
7)
Avoid injury.
Rejuvenate coordination and spirit
Raise team or group spirit
Open the flow of meridian energies to all the muscle groups
Increase vital capacity
Sensitize you to know your energy field or energy body
Extend your energy field awareness enabling you to know what
is happening to everyone in Y04r group, what they are doing,
and what they are about to do
8) Put your mind in a state where it can act quickly and in
tUitively rather than emotionally and reactively
9) Give you the capacity to totally concentrate and totally
relax simultaneously
10) Moke you aware of the potential conscious use of your electro
magnetic field and of your other bodies. Yogi Bhajan tells
us we actually have 10 "bodies"; physical, sr'liritual, mental
basic, mental plus, mental negative, arcline, auric, subtle,
pranic, and radiant. This awareness will enable you to act
in totality regardless of outside circumstances.
- 62
THE 4/4 BREATH FOR ENERGY

Do this at a break in the game or the action. It will help you
combat the encroachment of fatigue and emotion. It will relax
and energize you.
It can rejuvenate coordination and spirit, and
help you avoid possible painful injury.
How to Do It
To do this, sit straight in a chair
or crosslegged on a flat surface.
Place the palms together at the
center of the chest with the fin
gers pointing up. rocus at the" brow
point with eyelids ~ightly closed.
As you inhale, break the breath into
4 equal parts (like sniffs). Hold
a few seconds, then exhale, breaking
the breath equally in 4 parts, and
hold out for a few seconds. On each
part of the inhale and exhale, pull
the navel point in slightly. One
full breath cycle (in and out) takes
about 7-8 seconds. Continue power
fully for 3-5 minutes.
(If your
mind has a lot of anxiety or con
fusion, add to the breath mentally
the mantra SAA TAA NAA MAA on"both
the inhale and the exhale.) Then
inhale deeply and press the palms
together with maximum force for
10 seconds. Relax for 15-30 sec
onds. Then repeat 2 times.
If you need rest for the body,
immediately lie on your back with
eyes closed and let each area
relax for 2 more minutes. Take
a few deep breaths, stretch,
and you will be ready for
action.
- 63
MEDITATION FOR CONCENTRATION IN ACTION

What It Will 00 for You
If you don't know how to meditate
or you want to develop this ability
of concentration in action, there
is a beautiful Kundalini Yoga tech
nique to achieve this. This is a
meditation for someone who can't
meditate. It allows you to control
your own reaction to any situation
and can bring sweetness and one
pointedness to the most outrageous
and scattered mind.
How to Do It
Sit in any comfortable pose in which
your spine is straight. With the
four fingers of the righ~ hand, feel
the pulse on the left wrist.
Place
the fingers in a straight line pressed
lightly so that you can feel the
pulse in each fingertip.
Focus your
mind at the point where the nose and
eyebrows meet. The eyelids are lightly
closed. On each beat of the heart,
mentally hear the sound SAT NAAM.
Practice this for 11 minutes.
minutes.
64 -
Slowly increase the time to 31
-------------------
MEDITATION TO FEEL AND SEE YOUR ENERGY BODY

This meditation gives you the
ability to feel and see your
energy body. It can make you
aware of the potential conscious
use of your electromagnetic field
and of your subtle bodies as well
as your physical body.
How to Do It
Sit with your spine perfectly
. straight. Hold your upper arms
near the sides of the chest. The
forearms are 30 degrees out from
the chest with the palms open and
facing each other. The fingers
are slightly spread and lightly
cupped. Breathe long, deeply,
and slowly. Keep the eyes half
open and focus between the palms.
As you breathe, feel the energy
flow from one hand to the other.
After a few minutes, you will
begin to see the flow of energy.
Do this for 11 minutes.
65
MEDITATION TO KNOW THE FIELD

meditation is to develoQ
a taste for the experience of
expanded awareness. When you
can sensitize yourself 10 extend
your aura out to link with the
whole team energy, you will know
what is happening to everyone at
once. You will. be able to sense
where they are and what they are
about to do, as well as where
those opposing you are. In other
words, you will be able to sense
the energy flow in any situation.
ihi~
How to Do It
First exercise vigorously with
yoga or some other warm-up series
which includes breathing. Then
sit with a straight spine. Lock
the first fingertip on the tip
of the thumb (gyan mudra). Close
the eyelids 9/10 shut. Let your
eyes look down.
Concentrate
mentally at the point where the
top of the nose meets the eye
brows (the third eye point).
Keeping the spine straight, start
releasing all the tension from the
spine outward. Let each segment
of the spine release and each area
of the body relax. It will take
about 11 minutes for this.
In the second 11 minutes, all your
intuitional capacities will be
aroused.
This meditation was taught by Yogi Bhajan in Vancouver B.C. to
Canada's Olympic swimming team.
- 66
EXERCISE FOR NAVEL POINT STRENGTH

To develop sensitivity to energy flow safely so that the awareness
is stable and well integrated into the personality, the navel
center must be ~trong. There are many areas of energy concen
tration in the aura. Each area coordinates different physical
and mental functions.
The most important for the physically
demanding situation is the chakra or center near the bellybutton.
This cortex of energy has energy channels which spread out to
every area of both bodies.
It is the coordinating point for over
72,000 main energy channels. A person with a strong navel point
_will have endurance, strong will, and a well-balanced physical
body.
The following will show you the large amount of reserve energy
stored and regulated at the navel point. It will make you feel_
several pounds lighter, and increase your energy proportionately.
How to Do It
Walk up and down a flight of stairs and see how heavy you feel.
Then with an erect spine, take long deep breaths for 3 minutes
while concentrating at the navel point. After this navel
breathing, try the stairs again. You will feel as if you have
lost several pounds of weight.
- 67
MEDITATION TO TAKE YOU OUT OF DANGER

4/26/79

On a number of occasions, Yogi
8hajan has taught the mantra GUROO
GUROO WAHAY GUROO, GUROO RAAM DAS
GUROO with varying postures and
mudras. Chanting this mantra brings
protection and allows you to escape
extreme danger.
Yogi Bhajan once told a story of how
a group of people who were under
attack chanted this mantra and were
lifted out of danger. The mantra
brings a very protective aura, and
strengthens your ability to keep
your presence of mind and inner
integrity to make correct choices
under stress.
How to Do It
Sit in easy pose with the forefingers
curled so that 'the fingers touch the
pads of the palms. The thumb is held
~traight at a 45 degree angle with
the hand. Bring the hands to ear
level, arms res~ing at a comfortable
angle. Keeping the thumbs at a 45 0
angle to.the hand, pivot the thumbs
out until they point forward and up away from you.
The palms also face away from you.
The eyes gaze past the tip of the nose. Inhale deeply; on the
exhale chant five times the following mantra: GUROO GUROO WAHAY
GUROO, GUROO RAAM DAS GUROO.
Continue for 31 minutes.
- 68
HEALING RING OF. THE TANTRA**

The healing ring can be used to generate and direct tremendous
healing energf towards any person -- a member of the circle,
someone at a ar distance, or someone located in the center
of the circle. The participants should focus their minds to
listen, and let themselves be filled with the sound, acutely
tuning in to the call, and then answering.
How to Do It
Eleven or more persons sit in any comfortable, crosslegged
position with straight spines and form a circle. All parti
cipants hold hands with the persons sitting next to them, to
form an unbroken circle. The eyes are closed.
One person begins by sweetly and powerfully calling WAAHAY
GUROO in a monotone. WAA and HAY each have one beat, and
GUROO has two beats. Once this mantra has been called out,
the other members of the circle answer with WAAHAY GUROO,
chanting as described above. The caller then says SAT NAAM
softly, and the person sitting to the left of the caller
becomes the next caller, who then calls out WAAHAY GUROO.
The others answer WAAHAY GUROO; the caller says SAT NAAM;
and the next person to the left becomes the caller, with the
chant continuing in a clockwise direction around the circle.
Inhale as the mantra is being chanted by a caller; exhale as
you chant the mantra in response. This should be practiced
at least 11 minutes, and preferably 31 minutes.
.
** Note: This meditation is only to be done on the days of the
full moon, new moon, and eleventh day of the new moon, with
a minimum of eleven people. During the meditation, the ring
must never be broken for any reason.
- 69
GLOSSARY
AGNI -- sun or fire energy regulated by the right nostril. A

person with sun energy is energetic, expressive, extroverted,
and enthusiastic. Breathing through the right nostril gives
you an alert, focused mind.
AURA -- energy emanations from the body including light, heat,
sound, electromagnetic vibrations, emotions, and general health.
AUTONOMIC. NERVOUS SYSTEM -- acts upon smooth muscles and heart
muscles and the glands and governs such involuntary actions as
reflexes.
SHANDS
locks (conscious muscular contractions of various chakras)
used to pull energy up the spine.
CHAKRAS -- seven nerve centers along the spine. Their projected
centers of consciousness are:
FIRST or MULADHARA chakra is the rectum.
SECOND or SVADHISHTANA chakra corresponds to the sex organs. It
controls and transmutes sex energy.
THIRD or MANIPURA chakra corresponds to the navel.point.
This
is the place from which the 72,000 nerves of the body emanate.
FOURTH or ANAHATA chakra, also known as the HEART CENTER, is
located at the midpoint between the two nipples. It affects
the heart and circulation and imparts B sense of equality,
service and the capability to give compassion and true love.
FIFTH or VISHUDDHA chakra, where the nipples and throat form a
triangle, imparts knowledge. Also known as the THROAT CENTER.
SIXTH or AJNA chakra (THIRD-EYE POINT) is the area between the
eyebrows and slightly above them. Corresponds to the pituitary
gland. Imparts intuition.
SEVENTH or SAHASHRARA chakra, also known as the CROWN CHAKRA or
SOLAR CENTER, is located at the top of the head. It corresponds
to the pineal gland. Im~arts extreme humility, universal
consciousness, the ability to go beyond pleasure and pain.
CIRCUMVENT FORCE -- formed by the magnetic field, the circumvent
force is the protective force of the body. A person with a strong
circumvent force will be less prone to illness, negativity and
accidents.
CROWN CHAKRA -- see CHAKRAS
- 70
DIAPHRAGM -- a circular barrier of muscular tissue separating the
lung cavity from the abdominal .cavity.
EASY POSE -- sit in a comfortable crosslegged position with a straight

spine (sukhasan).
EK 0NG KAR, SAT NAAt~, KART AA POD RKH, NI RBHAD, NI R VAI R, AKAAL MOO RT,
AJOONEE, SAIBHUNG, GUR PARSAAD, JAP, AAD SACHSH, JUGAAD SACHSH,
HAL BHEE SACHSH, NAANAK HOSEE BHEE SACHSH -- God is One; Truth
is His Name; He is the Creator; the Fearless; Without Enmity; Im
mortal; the Unborn; Self-Illuminated; by the Grace of the Guru;
Recite: True in the beginning; True throughout all the ages; True
at present; Nanak, True He shall ever be.
ELECTROMAGNETIC FIELD --' see MAGNETIC FIELD.
ELEMENTS -- There are five elements: earth, water, fire, air and
ether. These correspond to the first through the fifth chakras,
respecti vel y.
FINGERS -- each of the fingers has a special name in yogic practice
and is associated with a special effect or ability.

The THUMB,
also known as dragon's head and dragon's tail, is associated with
ego.
The INDEX or JUPITER finger corresponds to knowledge or
wisdom. The MIDDLE (SATURN) finger is associated with emotional
control and patience. The RING (SUN) finger represents vitality,
health and life energy. The LITTLE (MERCURY) finger involves the
ability to communicate.
GOBINDAY, MUKANDAY, UDAARAY, APAARAY, HARY'NG, KARY'NG, NIRNAAMAY,
AKAAMAY (the Guru Gaitri Mantra) -- Sustainer, Liberator, En
lightener, Infinite, Destroyer, Creator, Nameless, Desireless.
GYAN MUDRA -- finger position which brings wisdom or knowledge.

There are two forms: For RECEPTIVE GYAN MUDRA, put the tip of the
thumb together with the tip of the index finger.
The other fingers
are extended and joined. For ACTIVE GYAN MUDRA, bend the index
finger under the thumb so the fingernail is on the second joint
of the thumb.
HAREE HAR (8 times) -- HAREE, HAR: names for God in his creative aspect.
HEART CENTER -- see CHAKRAS
JUPITER FINGER -- see FINGERS
KRIYA -- technique used in Kundalini Yoga to produce an altered
state of consciousness. It can be a meditation, an exercise,
or both. "Kriya" means "completed action."
KUNDALINI -- latent natural energy within each individual.

KUNDALINI YOGA -- the yoga of awareness, a technique to awaken
the creative potential in a person. It has been kept secret
until brought to the West by Yogi Bhajan in 1969.
LIFE NERVE (SCIATIC NERVE) -- the longest nerve system in the body.
It extends from the pituitary down the spine, branching in the
pelvis to go down each leg and ending in the big toe.

The SCIATIC
71
NERVE is that branch of the system which starts at the lower back
and extends down the outside of the thighs to the feet.
MAGNETIC FIELD - the electrically charged field which surrounds a
person. A perso n with a strong magnetic field will be a strong,
magnetic person.
MANTRA -- mind projection: a technical device for regulating the
mind.
The words of each mantra have a particular quality, rhythm,
and effect.
MERCURY FINGERS -- see FINGERS.
MERIDIAN -- an imaginary line connecting nerve centers of the body.
In accupressure, various pressure points are located along the
body's meridians.
MOOL 8HAND (ROOT LOCK) -- applied by contracting the muscles of the
rectum and sex organs and drawing them up towards the navel point.
MUDRA'-- hand position relating to energy flow of a particular
meditation.
ONG -- God as the Creator in manifestation and activity. In contrast,
the mantra OM denotes God in His absolute or unmanifested state.
PARASYMPATHETIC NERVOUS SYSTEM -- the part of the autonomic nervou~
system that induces secretion, increases smooth muscle tone, and
dilates blood vessels.
PINEAL GLAND -- a small hormone-producing appendage of the brain.
Medical books say its function is unknown. In ancient times,
this gland was called the "seat of the soul."
It lies deep in
the center of the skull, like a small inverted mushroom 8 mm long.
Recent research shows that it is an active secreting gland, and
that sunlight is necessary for its proper functioning.
The gland
provides a natural time-keeping mechanism that enables animals to
maintain precise rhythm. Natural light, as well as music and color,
activate the gland. It also has a tranqUilizing effect associated
with homeostatic equilibrium. The pineal gland ~orresponds to the
crown chakra at the tap of the head, also known as the seventh
chakra, the gateway to perfect peace and harmony in universal
consciousness.,
PITUITARY GLAND -- master gland which controls the whole endocrine
system. This small oval organ of the brain produces various inter
nal secretions directly or indirectly affecting most basic body
functions.
The pituitary gland is just behind the third-eye point.
PRAANAA APANAA SHUSHMNAA HAREE, HAREE HAR HAREE HAR HAREE HAR HAREE
-- PRAANAA is life force; APANAA is eliminative force; SHUSHMNAA
is the central channel, of energy in the spine; HAREE and HAR are
names for God relating to the aspect of creativity.
PRANA -- life force carried by the breath.
PRANAYAMA -- science of breathing
PRANIC BODY -- one of the ten interdependent bodies of which we are
composed: physical, pranic body (creativity, intelligence and
intuition), subtle (judgment), mental negative (self-defense),
mental positive (to penetrate through odds), mental basic (ability
to be compassionately and fearlessly loving), spiritual, radiant
(associated with the hair), arc line, and auric.
RAA MA DAA SA, SAA SAY SO HUNG (the Siri Gaitri Mantra) -- I am
that balance between sun and moon, earth and ether. RAA means
- 72
sun, MA moon, DAA earth, SA infinity, SAY that totality of infinity

is Thou, SO HUNG I am Thou.
ROOT LOCK -- see MOOL SHAND.
SAA TAA NAA MAA (the Panj Shabad)
the bij or seed mantra SAT NAAM
broken down to its nuclear form of five primal sounds: S,T,N,M and
A. SAA means infinity; TAA birth; NAA death and MAA rebirth. The
totality includes both finite and infinite.
SAT NAAM (a bij or seed mantra) -- Truth is the Name of God, Truth
is the Identity or "Name."
SAT NAAM (6 times) WAHAY GUROO -- see SAT NAAM and WAHAY GUROO.
SATURN FINGERS -- see FINGERS.
SCIATIC NERVE -- see LIFE NERVE.
SEETALI -- cool or moon energy regulated by the left nostril.
B~eathing through the left nostril is relaxing and soothing and
expands the mind.
SIOOHI -- yogic powe~ such as the ability to manifest objects.
SOLAR CENTER
see CHAKRAS.
SOLAR PLEXUS -- a nerve network in the abdomen. See also CHAKRAS.
SUN FINGER -- see fINGERS.
THALAMUS -- the largest subdivision of the posterior portion of
the forebrain.
TANTRA -- the union of the male and female principles of the
universe.
This is not sex; i t is a cosmic science. White Tantric
Yoga as taught by Yogi Bhajan clears the subconscious of its
garbage, enabling clear, harmonious communication to take place.
THIRD-EYE POINT -- see CHAKRAS.
THROAT CENTER -- see CHAKRAS.
THYROID GLAND -- located at the base of the neck, this gland produces
a hormone that affects growth, development, metabolic rate and
assimilation of proteins.
TOXIN -- a poison taken into the body or produced by body metabolism.
URANUS -- planet which represents speed, truth, understanding and lOVE
VENUS LOCK -- this mudra, or hand position, channels sexual energy
and balances glands. Interlock the fingers, left little finger
on the outside of the hand. Men should have the right thumb on
the outside of the hand, and women should have the left thumb on
the outside. The outside thumb should press down firmly on the
pad below the inside thumb. The inside thumb should press into
the webbing ~etween the fore-finger and thumb of the opposite hand.
Venus lock (for

women). For men,
the thumbs are
reversed.
- 73

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Meditations and Exercises

for Stress and Pressure

Tfiank.youJor cfioosingJlncient J-[eaCing Ways! CYour one

ero reach us here is our information:

P,spano[a, J[:Jvl 87532

:Jvlailing Addressfor Products/R.J~turns

sirirams@ &iit. com (Wliofesa[e):

Our Plione J[um6ers:

IntemationaC: 505-747-2860 ~tai[

Intemationaf: 505-753-5351 Wliofesafe

Ancient Healing Ways Inc.

MEDITATIONS & EXERCISES

FOR STRESS & PRESSURE OF THE TIMES

YOGI BHAJAN ON THE COMING INSANITY

the corner. Soon brakes will be used as gas pedals; knives

used to chop vegetables will commit murders. You do not need

a handgun to commit a crime.

Insanity is a tool in itself." (1976)

tions. This will produce a lot of fear. Breeding on that fear,

the number of self-proclaimed avatars will increase to the point

where there will be one on nearly every street corner.

will overtake many in our society.

"In 25 years, you will be clouded by insanity, and if you do not

know how to expand your aura beyond three feet, there is no

amount of money, no degree, no government, nor any technology

will be miserable, because the cosmic energy will not filter

correctly through your psyche. This is a basic fundamental on

which everything else depends." (1976)

"We have entered into a period from April 26,1980, to September

the path of righteousness.

positive under the most adverse of circumstances." (1980)

t he mid s t 0 f c ha 0 s, you r grea t est all y wi 11 be a me d ita t i ve

Yogi Bhajan on the Coming Insanity ........................ 4

" .. """ .. "

Meditations for Survival ............................ 7

Breathing for Survi val ........................... 46

Long Deep Breathing

".. """ . ""

Breath Series to Balance Blood and Mental Attitude . 52

t-1 ira c 1 e Be. n d " .. " "

" " " " .. " "

" " .. "

Exercise for Fighting Spirit ..... 55

Nerve Balance Series ................................. 56

Exercise to Strengthen the Nervous System and Open

Emergency Treatment for Emotional Freakout. ..

Medi tation to Ta ke You Out of Danger

Healing Ring of the Tantra ........... 69

It" .. " " "" " "" " " "

For Further Information: Telephone Numbers of 3HO

Headquarters and Other 3HO Centers ....... 74

Meditation for Atomic Radiation

Meditation to Adjust Your Magnetic Field After an Earthquake.13

Meditation ta Handle a Grave Situation ... ~ .............. 15

Meditation to Totally Recharge You ................... 21

Meditation to Keep up with Our Children ........... 22

Meditation for fever, Sickness or Discomfort. ...... 42

Meditation Against Burn-out .................. 43

COMPILED ACCORDING TO WHAT THEY DO FOR YOU

to maintain the body without having to eat . 17

to protect you from irrationality .. 36

when nothing else will help (insanity) .. 31