This meditation will develop in you a mature, elevated caliber of endurance, courage, and patience. Caliber is the capacity of an individual to identify the inner self; to communicate and project one’s identity.
Mudra: Sit in Easy Pose with a straight spine. Bend the elbows near the sides, and bring the flattened hands to either side of the shoulders. The palms are facing forward, fingers straight and side by side, pointing towards the ceiling. Extend the thumbs out away from the hands so they are parallel to the ground and point back towards the body. Hands are flat and tight. Continue to keep the spine straight throughout the exercise.
Eyes: Look at the tip of the nose.
Mantra: Har Haray Haree Waa-Hay Guroo.
Chant in very distinct syllables, in a spoken monotone, with a brief pause after each syllable. Pull in on the navel point as you recite each syllable. This exercise helps to open up the navel. Powerfully get into the rhythm and the sound current to make it most effective.
Continue for 31 minutes. To end: Inhale, and move directly to Part II.
Mudra: Continue to hold the same position as Part I.
Music: An instrumental version of Ardas Bhaee:
Ardaas Bhaee, Amar Daas Guroo, Amar Daas Guroo, Ardaas Bhaee, Raam Daas Guroo, Raam Daas Guroo, Raam Daas Guroo, Sachee Sahee.
Continue for 8 minutes in the following fashion, with no break between sections:
4 minutes: Whistle along with the tape from the navel very powerfully.
1 1/2 minutes: Do Breath of Fire powerfully from the navel.
2 1/2 minutes: Sing powerfully from the navel—not from the chest or throat area. With this mantra, project out your prayer with the help of the strength of the navel.
To end: Inhale very deeply. Hold 10-15 seconds. Exhale with Cannon fire breath very powerfully. Repeat 3 times total. Relax. Then listen to the music for a while, then talk to someone before you get up and try to drive or go out.
The Ardas Bhaee mantra calls upon the third Sikh Guru, Guru Amar Das, and the fourth Sikh Guru, Guru Ram Das, to answer one’s prayers. The literal meaning of this mantra is:
“The prayer has gone out. Guru Amar Das hears the prayer; and Guru Ram Das confirms it and is the true guarantee that it is accepted.”