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Three Meditations for Happiness

Kundalini Yoga: I Am Happy Meditation for Children

Sit in Easy Pose.

I Am Happy, I Am Good, I Am Happy, I Am Good.
Sat Naam, Sat Naam, Sat Naam Jee
Wha-Hay Guroo, Wha-Hay Guroo, Wha-Hay Guroo Jee

In the rhythm of the mantra, the children shake their index fingers up and down (like their parents might sometimes do when they are reproaching the child).

This meditation was given specifically for children to use in times when their parents are fighting and going through a crisis—to give them the experience of remaining stable and unaffected. Of course, the meditation can be done anytime! Children, especially under the age of six, have a much shorter attention span than adults. All meditations with movement and variation work well. They like simple celestial communication.

This meditation can be found in The Aquarian Teacher Level One textbook available at

© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.

Kundalini Yoga Meditation: Guru Ram Das Rhythmic Harmony for Happiness

Sit in a peaceful meditative pose. Keep the eyes 1/16 open. Men form Shuni Mudra with the left hand (thumb and middle finger touch), and Ravi Mudra with the right hand (thumb and ring finger touch). Women reverse the mudras. Rest the hands on the knees. Chant in a soft monotone:

Guru Guru Wahe Guru, Guru Ram Das Guru

Each repetition takes about 8 to 10 seconds. Continue for 11 to 31 minutes.

"This meditation brings to the self a meditative peace. It’s so vibratory even your lips, your upper palate, your tongue, your entire surroundings feel a vibratory effect. It’s my personal mantra. It was given to me by Guru Ram Das in his astral self, and not when I was challenged, but when Guru Ram Das was challenged. The beauty of this mantra is that it was tested. When our lives were in danger I said, ‘Folks, keep on chanting this. We’ll always be protected.’ It’s the same today and it always will be through every moment of life. It is called ecstasy of consciousness. The impossible becomes pure, simple, truthfully possible because you have the given values and you have given yourself—soul and spirit—to those given values righteously. It is then that God manifests everything. And that’s why we chant in this mudra this simple mantra.” - Yogi Bhajan

This meditation can be found in the Sadhana Guidelines Kundalini Yoga manual 

© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.

Kundalini Yoga: Finding Happiness & Peace Within

Originally taught on September 26, 1974

Sit in Easy Pose with your spine straight, chin in, and chest out. Warm up first by chanting Ong in the long form so that it takes approximately 10 seconds to chant Ong one time. Chant through the conch, with the mouth slightly open and the breath coming only out of the nostrils. Chant in this manner 5 times, and then gradually begin to chant Ong faster so that you are chanting one Ong every 3-5 seconds. Start with 1 minute of rapid Ong and gradually work up to 2 minutes.

“Practice it; it will set your brain, if you do it correctly. If you start to cough, allow it, because it is just your thyroid adjusting to the pressure. The thyroid is responsible for beauty and for keeping you young. Chanting this sound correctly gives power, beauty, and youth.

“There is no word `Om.’ Neither ‘Aum.’ Actually the sound ‘Om’ is the sound of the conch, which can only be created. It cannot be written and it cannot be expressed. It is the sound of Infinity (in formlessness). When this starts working, even the loincloth is lost. It frees the man of all possessions.

“Ong is never chanted through the mouth, it comes through the central nerve channel, the Shushmana, which is the tip of the nose. It brings out from you the breath like fire. Ong is the sound that man found out of the conch where he put in the breath of life. Sound of the conch is only expanded Ong. When a disciple or seeker practices at the center of the nose, his entire brain gets a very specific vibration and then the nectar starts coming.

“Through time man started writing about the chanting of Ong and reading about it, but not practicing it. The result was that he eventually forgot what the sound is and then he became a shopper. He went from one place to another, to another, to another. He went from one person to another person to another person, asking, begging for happiness. He went from one religion to another, from one place to another, from one house to another, just asking for peace. He forgot that what he is asking for is within himself.” - Yogi Bhajan

This meditation can be found in the manual Praana, Praanee, Praanayam, available at, and

© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.