Here are a sampling of different meditation and visualizations that you may use to start your day, practice with, or just listen and feel the bliss!


Please scroll to read a few meditations.

The Guest House

This being human is a guest house.
Every morning a new arrival.

A joy, a depression, a meanness,
some momentary awareness comes
as an unexpected visitor.

Welcome and entertain them all!
Even if they are a crowd of sorrows,
who violently sweep your house
empty of its furniture,
still, treat each guest honorably.
He may be clearing you out
for some new delight.

The dark thought, the shame, the malice.
meet them at the door laughing and invite them in.

Be grateful for whatever comes.
because each has been sent
as a guide from beyond.


Ong - oldest version, sound of foundation of the universe, the creative element, manifest from, chant to detach from materialism and move out of maya (dualism) to get in touch with the golden chain, the teachers who came before us.

Namo- Salutations, to bow, greeting of utter respect and devotion. Devotion to your practice, to the science and spirit of this practice

Guru- that which brings you from darkness to light

Dev- transparent veil to move through…

We chant to open up the centers of the brain during practice, to  be in tune, to develop deeper intuition and move into higher consciousness…chanting links you to everything…

Project the sound through the 3rd eye, pineal gland will be activated and pituitary will secrete delicious little chemicals, neurotransmitters into your system!


Sit straight in Easy Pose.

Eyes: Meditate at the Brow Point.

Mantra: Produce the five primal sounds (panj shabd): S, T, N, M, A, in the original word form:

SAA: Infinity, cosmos, beginning       TAA: Life, existence  NAA: Death, change, transformation

MAA: Rebirth

Each repetition of the entire mantra takes 3 to 4 seconds. This is the cycle of Creation. From the Infinite comes life and individual existence. From life comes death or change. From death comes the rebirth of consciousnes to the joy of the Infinite through which compassion leads back to life.

Mudra: This mantra can be done in many different mudras. Most common is to begin in Gyan Mudra. The elbows are straight while chanting, and the mudra changes as each fingertip touches in turn the tip of the thumb with firm pressure.

On SAA, touch the first (Jupiter) finger

On TAA, touch the second (Saturn) finger On NAA, touch the third (Sun) finger

On MAA, touch the fourth (Mercury) finger Chant in three languages of consicousness: Human: normal or loud voice (the world) Lovers: strong whisper (longing to belong) Divine: mentally; silent (Infinity)

Time: Begin the kriya in a normal voice for 5 minutes; then whisper for 5 minutes; then go deep into the sound, vibrating silently for 10 minutes. Then come back to a whisper for 5 minutes, then aloud for 5 minutes. The duration of the meditation may vary, as long as the proportion of loud, whisper, silent, whisper, loud is maintained.

To End: This sequence will take 30 minutes. Follow with one 1 minute of stretching the arms over your head and spreading the fingers wide, shaking them out, circulating the energy, inhaling and exhaling 3 times. Relax.


Each time the mudra is closed by joining the thumb with a finger, the ego “seals” the effect of that mudra in the consciousness. The effects are as follows:

1st finger: Gyan Mudra Knowledge

2nd finger: Shuni Mudra Wisdom, intelligence, patience 3rd finger: Surya Mudra Vitality, energy of life

4th finger: Buddhi Mudra Ability to communicate

This meditation brings a total mental balance to the individual psyche. Vibrating on each fingertip alternates the electrical polarities. The index and ring fingers are electrically negative, relative to the other fingers. This causes a balance in the electromagnetic projection of the aura.

Practicing this meditation is both a science and an art. It is an art in the way it molds consciousness and in the refinement of sensation and insight it produces. It is a science in the tested certainty of the results each technique produces. Meditations have coded actions to their reactions in the psyche. But because Kirtan Kriya is effective and exact, it can also lead to problems if not done properly. Yogi Bhajan said at Winter Solstice 1972 that a person who wears pure white and meditates on this sound current for 2-1/2 hours a day for one year, will know the unknowable, and see the unseeable. Through this constant practice, the mind awakens to the infinite capacity of the soul for sacrifice, service, and creation.



The Teachings of Yogi Bhajan ©2008