This meditation refines the sattvic guna of your mind. Sattvic means pure, true, and balanced, and it represents contentment, joy, peace, and harmony.
The 2-part kriya involves whistling along to the Ardas Bhaee mantra, which is said to answer prayers even when we don’t know what we’re praying for. If you cannot physically whistle, purse the lips and breathe as if you could whistle. Meditate on the sound in your mind.
Posture: Sit down very calmly and quietly, with a straight spine.
Mudra: Put your hands on opposite shoulders. Your arms must cross. Hold your shoulders well with the arms relaxed on the chest.
Eyes: Close your eyes.
Mantra: Listen to the instrumental recording of the Ardaas Bhayee mantra. As you listen to the instruments play this tune, whistle with it. Hear the sound of the whistle at the Brow Point. Keep the eyes closed. Be very calm, and quiet inside of yourself. This is a posture of peace.
Ardaas bhayee, amar daas guroo,
Amar daas guroo, ardaas bhayee,
Raam daas guroo, raam daas guroo,
Raam daas guroo, sachee sahee.
Translation: The Grace of Guru Amar Das (who is the hope of the hopeless) and Guru Ram Das (who is the King of the yogis and bestower of blessings past, present, and future) guarantee the prayer will be answered and all one's needs provided for.
Continue for 15 - 31 minutes.
Then begin long, slow, deep breathing. Mentally listen to the echo of your whistling. Hear the sound you created before. Bring your unison power of the mind, the subtle sattvic guna of the mind, to listen.
Continue for 3 - 11 minutes. To end, inhale deeply through the nose, hold for 5 - 10 seconds. Exhale powerfully through the mouth. As you hold the breath in, put all the pressure downward on your shoulders with your hands. Press them down, and keep the spine steady and straight. Repeat the breath a total of three times. Relax.
The Ardas Bhaee mantra translates to “the Grace of Guru Amar Das, who is the hope of the hopeless, and Guru Ram Das, who is the king of the yogis and bestower of blessings past, present, and future, guarantee the prayer will be answered and all one’s needs provided for.”
When you can still and refine your mind, then you can listen to God’s Will, discern what is, and then act. This can assist you in bringing contentment, ease and fulfillment to your life. Be within yourself and listen.