Originally taught by Yogi Bhajan on June 15, 1982
"This meditation brings relaxation, strength, and mental clarity. It brings soul talk: the infinite capacity to experience the power of your soul right on the spot.
It enables you to keep giving to a friend. If you do this meditation for 11 minutes a day for six months, you will experience the cosmos. You can talk to God. If you do it for a year; God will come and listen to you!
“Remember: you breathe, you live, because there is a soul in you. The soul is a tiny tender light in your body. I'm giving you a meditation today. I call it the 'Last Meditation.' It is not that it is the last meditation I will teach you. But understand its essence. It is for when life doesn't work for you, and you don't want to go to anybody and say, 'I'm going crazy, please help me.' I understand that sometimes personal image is very important.
"Despite how depressed you may be, just do this meditation and find out for yourself: Kundalini Yoga is a science and an art which can totally make a human being healthy, happy, and holy.
“The mantra means: 'You are beloved of my Soul, Oh God.' It causes a very subtle rub against the center of the palate, and stimulates the 32nd meridian, known in the West as the Christ Meridian, and in the East as Sattvica Buddha Bindh.
"The tongue and lips correspond to the Sun and Moon in their movement. The practice of this kriya will enable you to think right, act right, see right, look at yourself, imagine and meditate. Everything else follows. You will wipe out a lot of negativity.
“Many things will happen in my absence which you need to survive through. Even if you are the dumbest of the dummies, if you can do this meditation correctly, you will come out with the best of yourself. Please participate with heart and mind, and see that you do it."
Posture: Sit in Easy Pose with the spine straight. Have the hands in the lap, palms up, right hand resting in left, thumb tips touching.
Eye Focus: Eyes are closed.
Mantra: Chant the Wahe Guru Wahe Jio mantra 8 times on one breath. Chant in a monotone:
Whaa-Hay Guroo Whaa-Hay Guroo Whaa-Hay Guroo Whaa-Hay Jee-0
Breathe very deeply in order to complete the cycle, which will take approximately 45 seconds. Release the breath very slowly as you chant. If at first the breath doesn't hold for the full 8 repetitions, stop, breathe, and begin again. Build up your capacity.
Time: Start with 11 minutes maximum. Gradually increase to 22 minutes, then 33 minutes.
© The Teachings of Yogi Bhajan
This meditation can be found in the manual I AM A WOMAN Essential Kriyas for Women in the Aquarian Age, p. 110 and in the Yogi Bhajan Library of Teachings.