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Meditation on the Self

A guided and projected imagination is a fundamental power and a gift of mankind. In this simple series, you raise the kundalini energy enough to purify and calm the mind. Then you direct the mind in meditation to become aware of your identity and how you have guided it. You use the mind for self-observation, not just fantasy. Besides being excellent training for the mind, this kriya helps improve poor digestion and channels over-abundant sexual energy.

The mind is given to you to use in self-expansion. But you do not channel it or capture it; it runs wild on old thought patterns and habits. If you cannot have the mind when you need it, it is useless. The function of mind is not just to spew out random thoughts! It is to fashion etheric elements into forms of energy that manifest through the earthly elements.

This is one of the beauties of Kundalini Yoga: instead of dealing with thoughts only with other thoughts, it uses exercises that automatically bring the mind into a more agreeable state. This saves years of time in meditation. The body is your finite identity. The mind is a bridge to your infinite identity which is even beyond the soul. But the mind alone has a difficult time because it lacks the clarity of identity given by the body. When you manipulate the body identity by exercises, then a clear message of guidance is given to the mind.

It is not the mind that runs the body. It is actually you. The mind is another part of you. Using these two to communicate with and integrate your many parts is the science of kriya and a foundation of Kundalini Yoga.

1. Spine Flex in Rock Pose
Sit on the heels in Rock Pose, with palms resting on the thighs. Flex the spine forward
and back rhythmically. Begin Breath of Fire. The spine moves slower than the breath;
keep an even pace. Concentrate at the Brow Point. Continue for 3 minutes.
To end, inhale, suspend the breath, and then relax the breath. Immediately start the
next exercise.

2. Sat Kriya
Immediately bring the hands over the head, the arms hug the ears and the palms
are flat and together. Begin Sat Kriya, rhythmically pulling the navel in as you say
Sat, relaxing it as you say Naam. Continue for 3 minutes. To end, inhale, suspend the
breath and apply Mul Bandh. Exhale, suspend the breath out and again apply Mul
Bandh. Relax.

3. Alternate Shoulder Shrugs
Sit in Easy Pose. Place the palms on the knees and alternately lift the shoulders in a
smooth moderately-paced rhythm, while doing Breath of Fire. Continue for 3 minutes.

4. Meditation
Immediately sit in Easy Pose and meditate deeply. Feel the energy flow up along
the spine. Let the light shine from your head to guide you in the path of Truth. Meditate
on your past. Meditate on your present. Who are you? Meditate on your future.
What do you have to accomplish? You are created by the Creator to express Himself.
Meditate deeply. Continue for 6 minutes.

5. Spine Flex in Rock Pose
Repeat exercise #1 for 3 minutes.
Immediately start the next exercise.

6. Sat Kriya
Repeat exercise #2 for 3 minutes.

7. Alternate Shoulder Shrugs  
Repeat exercise #3 for 3 minutes.

8. Meditation
Repeat exercise #4 for 6 minutes.

©The Teachings of Yogi Bhajan

This kriya can be found in KRIYA, available through KRI.