Attitude of Gratitude Meditation

Taught on June 26, 1998

This mantra is said to attract prosperity and dispel negativity. When we think or talk negatively, that negativity creates conflict with our authentic self. Many traditions suggest instead cultivating an attitude of gratitude, in which we are grateful for every breath of life. This attitude of gratitude creates an upward spiral of positivity, moving us toward prosperity.

Posture: Sit in Easy Pose with a straight spine, chin in, chest out, belly in. Physically and mentally straighten your spine, so the channels can be clear.

Mudra: Bend the elbows down by the sides and cross the forearms over the diaphragm area, parallel to the floor, right on top, left underneath. Grab the right elbow with the left hand and the left elbow with the right hand. Comfortably lock your hands so that you have the elbows in your hands.

Eyes: The eyes are closed.

Breath: Breathe long and deep for 1 to 2 minutes before beginning to chant.

Mantra:

Har Har Har Har Gobinday

Har Har Har Har Mukanday

Har Har Har Har Udaoray

Har Har Har Har Apaaray

Har Har Har Har Hareeang

Har Har Har Har Kareeang

Har Har Har Har Nirnaamay

Har Har Har Har Akaamay

Nirinjan Kaur's version of this mantra was used in class.

Attitude of Gratitude Meditation

Chant the mantra out loud from the navel. Continue for 1 minute.

Then whisper powerfully. Use the pranic power. Keep the navel engaged. Continue for 3 ½ minutes.

Then chant silently. Move the breath with the navel. Keep the navel moving as if you were chanting, but you are silently chanting with the mantra. Continue for 8 minutes.

To end: Inhale deeply, stretch your spine as much as you can while squeezing the ribcage, the area where your elbows are locked, as well as every part of your body. Hold for 15-20 seconds. Cannon Fire exhale through the mouth. Repeat for a total of 3 times. Relax.

Attitude of Gratitude Meditation

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

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