This is a meditation to develop your relationship as a married couple--the state of being as two bodies and one soul.
Posture: Sit in Easy Pose facing each other, knees touching. Hold your partner’s hands in Bear Grip (fingers are hooked into your partner’s fingers). The woman’s left palm faces up and her right palm faces down. Look into your partner’s eyes and project love and divine light.
Mantra: Ek Ong Kar Sat Nam Siri Wahe Guru (One Creator created this Creation; Truth is His Name [and our identity]. This wisdom is so great it is beyond description.)
Chant Long Ek Ong Kars. Inhale deeply and chant Ek Ong Kar in one breath. Pull the Navel Point in slightly on Ek (rhymes with ‘neck’), which is a short but powerful sound. Ong (short ‘oh’ with a long ‘ng’ vibrated in the nasal cavity) and Kar (no break between ong and kar, and the ‘k’ is softened almost like a ‘g’) are equal in length. Then inhale deeply again and chant Sat Nam Siri. Pull the Navel Point in slightly on Sat (rhymes with ‘but’), which is a short sound. Nam (rhymes with ‘Tom’) is very long and Siri (with a rolled ‘r’; sounds like ‘city’) comes with the last bit of breath. Then take a short half-breath and chant Wahe Guru. Pull the Navel Point in slightly on Wa, which is a short sound. He (hay) and Guru (Guroo with a rolled ‘r’) are equal in length.
Breath: All breathing is through the nose.
Time: Continue for 11 minutes. Then close your eyes and place the image of your partner at your Brow Point.
© The Teachings of Yogi Bhajan