Sadhana Guidelines - Table of Contents

Kundalini Yoga Sadhana Guidelines (1999 version) is the best selling Kundalini Yoga manual of all time. Within these pages are the tools to inspire you to deepen your practice and return again and again, breath by breath, to your Self and your soul.


  • Sat Kriya
  • Basic Spinal energy Series
  • Flexibility and the Spine
  • Life Nerve Stimulation
  • Kriya for the Lower Spine and Elimination
  • Beginners Cleansing Set
  • Elimination (Apana) Exercises
  • Abdominal Strengthening
  • Strengthening the Aura
  • Strength to Sacrifice
  • Krya for the Nerve, Navel and Lower Strength
  • Strengthening the Inner Light
  • Kriya for Tolerance
  • Disease Resistance and Heart Helper
  • Circulatory Systems and Magnetic Field
  • Magnetic field and Heart Center
  • Varuyas Kriya
  • Sex Energy Transformation
  • Breath Meditation Series for Glandular Balance
  • Reserve Energy Set
  • Purifying the Self
  • Surya Kriya
  • Kriya for Conquering Sleep
  • Sitali Pranayam
  • Exercises to Make the Pores Breathe
  • Pranayam For Purification
  • Exercises for Expanding Lung Capacity
  • Basic Breath Series
  • Pranayam- Series no. 1 and no. 2
  • Beginners Exercise I
  • Beginners Exercise II.
  • Preparatory Exercises for lungs, magnetic field, and deep meditation

Book Map

Sadhana Sitemap

Kundalini Yoga Sadhana is practiced every day, starting at 4am all over the world. It sets the day, the right vibration, the right tone and it takes about 62 minutes.

Kundalini Yoga Sadhana

Guru Singh talking about the science behind the 40 day Sadhana, and also explains how to tune using the Ong Namo Guru Day Namo. Everything is explained in a youtube, so you actually see and hear how to do the Sadhana Mantras.

We start with Ek Ong Kaar, Waah Yantee, Kar Yantee, Mul Mantra, Sat Siree, Siree Akal, Rakhay Rakhanahaar, Wha-hay guroo, Wha-hay guroo, Wha-hay Jeeo, Guroo Guroo Wahay Guroo, Guroo Raam Daas Guroo and May the long time sun shine upon you.

Youtubes of Yogi Bhajan

The Power of Sadhana and Sangat by Gurutej Singh Khalsa

Transforming Tragedy to Triumph. When we face challenge and adversity in life, the natural tendency is to find safety. Yet life is a sequence of challenges, each with its own sequence of failures or successes, tragedies or triumphs. It is the challenge that makes us grow, not the result

"The process of self-healing is the privilege of every human being.

Self-healing is not a miracle, nor is it a question of being able to do something that most people can't.

Self-healing is a process that occurs through the relationship between the physical and the infinite power of the soul.

It is a contract, a union - that is the science of Kundalini Yoga. " - Yogi Bhajan

Related Pages:
Main Sitemap

Sadhana Jewels by Yogi Bhajan

The whole world may give you support....but youif your own mind does not support you, you will not be in a position to do anything in life. Your own mind cannot be controlled and guided and give you the support until it is brought to a discipline. That word which brings a mind to a discipline to support you is called "Mantra". bring discipline to the mind. That is why we do Japa (Repetition of Mantra/Bani). Japa creates the heat. That is called Tapa; Tapa, that heat burns the karma. Out of the karma grows the kindness and it becomes Dharma. Out of that it grows the compassion. That is called "Sidhi", that is called "power". From that comes the word "Sadhu" who has controlled himself through the all aspect of life and that is what we call "sadhana". Which you do not normally want to do. How many of you are doing regular sadhana?" ~Yogi Bhajan (June 25, 1987 Summer Solstice) Source: Yahoo Group Message #13353 Submitted by: Jot Singh The Khalsa Raj

Why do we get up for morning sadhana? Because we have to face the whole day, and we cannot face the day without a constant level of energy. People love you for three things only: wisdom, commitment, and consistency. Wisdom is the intuitive nature that allows you to give the right answer by listening within the question that is asked. For every question there is an answer in it. Commitment is the ability for your whole self to sustain its status in projected reality of action. Then people can trust you. Otherwise, it is like building a cozy bungalow on the top of a volcano. If you act like an earthquake or volcano, who will build upon you? Consistency is steadiness through time. Sadhana gives us sensitivity to know, to feel, and to touch. It gives us intuition to touch reality. The methods are three-fold: jappa, tappa, sanjam. Jappa is repetition. Tappa is the heat of central impulsation. Sanjam is merger through simran - meditation on a very slow, conscious breath.

~Yogi Bhajan

Source: Yahoo Group Message ##13489 Submitted by: Jot Singh The Khalsa Raj

A person once said about sadhana: "Once sadhana is done, nothing should happen to you. I said, "No, when sadhana happens, everything should happen to you, and you should come out as a winner, you should come out victorious!" That is what sadhana gives you. It doesn't give you a written guarantee from God. The one who does sadhana builds himself such a powerful personality, he can conquer anything! That is why I do my own sadhana. I have been doing it for years. I do it even now. Some people ask me, "You are a Master, why do you do sadhana?" I say, "To remain a Master!"


Source: Yahoo Group Message # same set of messages Submitted by: Jot Singh The Khalsa Raj

Why repeat the Name of God? So that it enters our subconscious memory. Why do sadhana? So that our conscious memory can subconsciously relate to the Supreme Consciousness. These are acts for the Self; they are extremely selfish acts.

Yogi Bhajan, July 11, 1982

Source: Yahoo Group Submitted by: Jot Singh The Khalsa Raj

That is the highest sadhana, that your presence should remind people of God. What bigger and more powerful miracle than that can there be, that by your very presence you can invoke Godhood in people?

~Yogi Bhajan

Source: Yahoo Group

Meditation is for your self. Meditation is not for somebody else. When you come for sadhana, you come for yourself. When you pray, you pray for yourself. Therefore, it is useless asking in prayer, `Get me a car.' That's not prayer. That is projecting a desire. `God, give me a car.' Don't ask it. Just say `God, God, God.' And if God appears, then say, `What kind of God are you? Don't you know what I am asking for?' I mean, if God doesn't know what you need, who knows?

~Yogi Bhajan

Source: Yahoo Group

The radiance of your spirit can be measured according to how the name of God vibrates within you and around you. If your sadhana is perfect, your spirit will be high. If you have forgotten to chant the name of God, you will be in the doldrums. If you become low and depressed, it is only because you have not warmed up your machine in the morning; you have not done your spiritual practice. In the Western world where there is such a criss-cross of mental thought patterns, you must find a way to bring your mind under control.  You must learn to bring the level of yourself to zero, whenever you like. This is practiced in sadhana. Remember, you are you and you are not you. You are you in the frame of the defined finite, but you are not you, in the frame of the infinite.

~Yogi Bhajan

Source: Yahoo Group Message #13248

Sadhana is a test of self-grit. If your sadhana is more important than your neurosis, you are fine. If your neurosis is more important than your sadhana you are not. Doesn't matter how saintly you are, nobody wants to get up in the ambrosial hours. Why you still do it is a mystery. At that time, between 3 and 6 o'clock, the rays of the sun pass at 60 degrees and you want to feel relaxed. You take a cold shower, wake up and meditate. Why do you repeat the mantra hundreds of times? To create a stamina, an absolute mental stamina. Without that there is no chance for the life to be smooth. If somebody refuses to exercise, nobody can force him. But at that one moment in life when that person needs physical stamina, it won't be there. Sadhana is what your mental stamina requires. Love is what your spiritual stamina requires.

~Yogi Bhajan

Source: Yahoo Group Message #13445

Yogi Bhajan said sadhana (daily practice) would render us immune from external control. Meditation, too, would help us find our bliss, as Joseph Campbell said.

Source: Yahoo Group Message #13360

When I tell you to get up and meditate in the ambrosial hours, it seems odd. Whyshould you get up at 3:30 am? Because you require those two hours to work out your own mind, so that the rest of the day you can work out your life. Amrit vela naam jaap. Rise in the ambrosial hours and meditate. Be with God. Whenever your mind will be in duality, you will be in trouble. There is no way you can function. `Should I go north? Should I go south?' If you can't decide which way you are going to go, you are going to sit right there. You'll neither go north nor south. That's called duality. Life is a gift of God, and duality is a waste of that life. It doesn't matter who you are. You may be the President of the United States, or a beggar in the street. Whenever you have duality, you will be in trouble. That's the law. Nobody can change it. To have no duality and to have oneness and clarity of mind, you have to keep your mind clean, smart, and healthy.

~Yogi Bhajan

Source: Yahoo Group Submitted by: Jot Singh The Khalsa Raj

Everybody has God's light and it must be lit by a person's own discipline. And the glass to keep it lit and shining should be kept by the person's own courage, strength and grit.  I believe it.  I believe this is the love. I believe everybody has the chance to love one's soul and every soul has the right to shine and every shine has to bring light and brightness, beauty and bountifulness to all, generation after generation.

~Yogi Bhajan

Source: Yahoo Group Message #13131 Submittedby: Jot Singh The Khalsa Raj

"What is sadhana? It is a process which you do every day to grow, to be. There is a fight in this lifetime: to be or not to be. Nobody can destroy you. . ..You destroy yourself by not being yourself"

The Teachings of Yogi Bhajan, July 5, 1981

Source: Yahoo Group Message #13396 Submitted by: Jot Singh The Khalsa Raj

The very thought of getting up at the ambrosial hour is dreadful.  Now, we feel guilty if we don't. All right, if we have not achieved anything in fifteen years, at least we have this conscious feeling "Guru has guided us early in the morning to stand before that cold shower and we all get exalted and resurrected". Then we do our sadhana.  It's a conscious living. We discipline ourselves for the day "Guru has promised if you walk unto him with one step he walks thousands of steps unto you."

~Yogi Bhajan

Source: Yahoo Group Submitted by: Jot Singh The Khalsa Raj

Sadhana means spiritual practice. It is the 10% of our time that we give to God in the ambrosial hours of the morning.

~Yogi Bhajan

Source: Yahoo Group Message #1353

Sadhana will definitely change you. It will correct your emotional imbalances in spite of what they are. You have a sweeper; if you sweep the whole house, it will be clean. That's automatic.

~Yogi Bhajan

Source: Yahoo Group

What is sadhana?

Sadhana is to get up at 3 o'clock or 4 o'clock, take a cold shower.  That's a first condition of sadhana. Why cold shower? Because your capillaries get clogged up, and disease can start, and when we put cold shower, right out of the bed, you go before the firing squad of the cold shower. It opens your entire capillaries, because the entire blood has got to run out to protect the temperature, and thus all capillaries get opened up. Therefore, when the capillaries get opened up there cannot be any clogging, and all the impurities come to the lungs. Lungs get loaded, fine. You start meditating, you start breath of fire, and you clean out the lungs. Thus, you take your disease off that day forever!

~Yogi Bhajan

Source: Yahoo Group

Sadhana gives fearlessness and a sense of self, as well as denomination, domination, projection, polarity combination, equilibrium, respectability, totality, internal and external knowledge, purity, dignity, divinity, and grace. In addition, it gives you radiance, pranic and auric Shakti. Finally, it gives you a quality of metal which is ever shining and you become a metallically living grace. This quality is embodied in "loh", iron, which can absorb all the heat. "Sarab loh" means that log which absorbs the entire heat and cold of all the universe, and still remains neutral. That is what Sadhana gives you. When you want to be beautiful, do Sadhana.

~Yogi Bhajan

Source: Yahoo Group

"When I call on my Infinity, I can come through anything. 

Then I shall never be handicapped...

That is how we shall enter the Age of Aquarius." Yogi Bhajan


This is the Age of Aquarius, in which we worship God through our own soul.

This is the sole purpose of this life. Yogi Bhajan

Related Pages:

Yogi Bhajan's Sitemap

Main Sitemap

Sadhana, Aradhana, Pradhupati

Yoga has 2 aspects: the aspect of yoking, where through an ardent daily practice, the individual unit of consciousness (you) is yoked to / joined with the Universal Consciousness; and Union, where the apparent separate self is realized to have always been the Universal Consciousness, the True Self of all. As you continue your daily sadhana, something new will begin to emerge, which Yogi Bhajan calls Aradhana.


The experience of sadhana seemed to take on a more etheric dimension, impurities that limit the flow of life are distilled, and you begin to experience a sublimation of the minds outward flow of attention to the changing polarities of the mind, as though there are periodic jumps in the overall atmospheric pressure of the energy consciousness in and through the neutral body (4th chakra), physical body (5th chakra), arc line (6th chakra) , auric body (pineal gland – crown chakra), pranic body, subtle body, radiant body (energy pulses down through the tenth gate and up through the crown expanding a golden hue radiance over 9 feet from the body).

The mind and body become radiant, a radiance that begins to suffuse every cell and organ and nerve of the body, until the encoding of images, impressions and sensations that define our identity dissolves and with it the body armor that gives the sense of separateness, and fear gives way to fearlessness, to calmness, to contentment to openness to hearing. The self effulgent all pervasive screen of Being Consciousness begins to simply blaze in and through you, as sensation at first as though the whole body from the feet to the hands to the legs and arms to the torso and head radiate deeper and deeper within, while expanding and pushing out from within the atoms of the body releasing the polarities and forces that bind them. Purity, virtue and goodness fill and surround you, a sense of delicateness, tenderness, carefulness, and utter beauty pervades the body, stilling and deepening the mind.

The idea of raising Kundalini from the base of the spine to the crown, begins to become an afterthought, as the overall satvic pressure seemed to open every system, from the Kandal to the ida and pingala and sushumna (silver cord), to the centers in the brain from the Ajna to the Sahasrara (gold cord), to the Hrdayam (the One Star) in the heart (1/8th to the right of sternum) and right major vagus nerve (mind nerve) to and through the Crown - as through there is a continuing influx or infilling of what one might call a feeling of inward pulling (like gravity) and expansive/pervasive light from inside and outside, even dissolving the notion of inside/outside. Subject without a seer. Action without a doer.

All this to say that you shouldn't feel surprised in your daily practice of Sadhana to begin to notice similarly a sense of the pure indwelling light of your own infinite being, quietly shining through the thoughts and images in your mind, as the sense of "I" disengages from attention.


These words will become meaningful as one's Sadhana develops: As the dross is distilled from the mind and body through daily Sadhana, an inexorable process begins to unfold. You begin to find yourself abiding as single unconditioned pure living light, "the screen upon which moves the kaleidoscopic picture composed of mobile and immobile objects of the Universe" (from The Cream of Emancipation verse 144). You begin to experience what one might call the diamond body - "Pradhupati" or crystallization that Yogi Bhajan says over time prevails through the waking state (like an opaque diamond), then the dream state, as dream sleep becomes less (like a semi-precious gem), then the unconscious state, as you awaken to the ever present awake awareness of the Self of Its Creation (gem state), and then beyond, the Turya state - the purely crystallized consciousness, which Yogi Bhajan compares to a flawless diamond. With Pradupati, the yoga of yoking becomes Union.

In Kundalini Yoga, the Sadhana is comprised of various aspects that practiced properly will distill the dross of impurities, so that the light of one's true essence shines through, is reflected, recognized and recollected as one's True Identity (Sat Nam).

Hearing, Remembrance and Perfect Abiding:

Sunia (hearing / listening - sravana): Pradupati begins with "hearing" where the mind becomes so still and the body so deeply radiant that you begin to hear the "Word." The Word is the pure pulsing of the sense of "I," within which a radical relinquishing of thoughts, images and impressions takes hold of the center of your being, so that the "I" sense no longer identifies with or retains attention to the emerging thoughts and impressions that appear in what some call the mind's holographic imaging devise, the brain. Thus, there is no longer the thought "I am .... this and that image, this or that sensation, in relation to a separate world of people, things and events." Instead there is simply, purely and singly the dissolutionary force of "I" pulsing as "I" in the Harimandr (Temple) of the Heart (One Star).

Mania (reflection, recollection – Manana): This experience cannot be lost, because it is at the substratum of all experience. It is felt unconditionally as "I am the Truth." Without a sound there is the pervading sun of recollection, burning through the mist of the mind, as though coming out of a state of a stupor, or amnesia, where you recollect that This "I" is my Self, who I am and have always been, timeless, space-like, Absolute.....

Mamu kita bhau (Abiding in Perfect Love - Niddidyasana): Perfect abiding begins with the disengagement of even the sense of "I." Peace, silence, even beatitude have no meaning here, near and far, no meaning; space and time, ideas / notions held in abeyance with the inward pulsing of the "I" sense (yogis call samadhi with seed), have no meaning.

One's Prayer might be:

Blessed am I In freedom am I I am the Infinite in my Soul I can find no beginning No end All is my Self - All is my Self


Kundalini Yoga Sadhana and daily practice comprises the following

1. KY exercises and kriyas

  • Tappa - to generate heat and electricity on the body field
  • What we've called the Yoga of Light that elevates the mind's vibration above the frequency of thoughts and images, filling the nadi's with energy consciousness (Prana) that has an effect like the tightening of guitar strings so that the whole body resonates and radiates - Meditations on radiance through short Kundalini Yoga exercises with a dynamic aspect of posture, movement and breathing, followed by a static aspect of watchful awareness of the flow of expanding etheric radiance emerging from deep with in, penetrating through the body.
  • Meditation on the force of "will," which produces a powerful single sense of Self, as the mind and body are aligned under the persevering will of the spirit, resulting from the persevering and enduring of long periods of stress in maintaining a posture, movement and breathing, followed by an equally long period of feeling the sense of abiding as single Self Witness.

2. Chanting mantra

  • Jappa - to generate radiant/resonance that links the conscious mind to the pervasive Naad vibration of the universe
  • What we've called the Yoga of Sound that takes hold of the 72,000 charged nadis, releasing their energy into a crescendo of radiance exponentially greater than the vibration produced by the Yoga of Light
  • Tappa and Jappa together producing laya, i.e., expansive radiance that absorbs identity to thought and impressions
  • Producing a decoding of the habits and impressions stored and bound throughout the body field and
  • Substituting the re-imprinting of sacred sound of the mantra that links the body and mind to the unexcelled experience of simran/ Naad/ anahat (unstruck sound)

3. Slow controlled repetitive breath

  • Sanjam – attentive watching of the inward flow of air and outward flow, the full expansion of the lungs and complete contraction, suspension of breath retained and compressed out, the ever deepening sensation of movement of the life force, prana, through the nadis in silent focused stillness.
  • Different kinds of sanjam – slow repetitive breathing - focus on different aspects, such as: U Breath, Breath Awareness Exercise and others, that result in being able to also feel the still deepening flow of prana during Tappa and Jappa, which in turn expands the nadis increasing their voltage capacity.
  • Breath simran, the attunement to breath and breath's link to the flow of prana in and through the nadis, leading to the experience of such utter purity, stillness and singleness that we "hear" the soundless sound of the infinite being, our True Self
  • Sanjam practiced daily at the same time or at different times in relation to the daily Sadhana of Tappa and Jappa result in an exponential deepening and expansion that penetrates and breaks through the encoding or imprinting of thoughts and images of the mind throughout the body systems, dissolving their bondage effect on identity, leaving over pure reflected consciousness of the all pervasive Self.
  • Producing pratyahar - a singular stillness of "simran" from and within which thoughts and impressions are seen to rise and fall without the least trace or effort to grasp them or hold them within the mind's power of attention

4. Meditations

  • Specialized Kundalini Yoga Meditations that following or as part of a daily practice of Tappa, Jappa and Sanjam, open the mind to True Meditation, that starts with "hearing," Recollection," Abiding in one's True Being."

5. Study of scripture in relation to one's practice and experience

  • reading (without thought, conjecture or opinion, but just to "hear" (sunia / sravana) the sacred words of Saints and Saviors (Sat Gurus) describing their experience, recollection and abidance in and as the Self, that Light that lights each of us from and through the Heart (Hrdayam/One Star)
  • scripture, such as Jaap Ji, Jaap Sahib and other non-dual texts and Gitas
  • which results in the Self "hearing" Itself, relinquishing the not-self, and recollecting (as though coming out of an amnesia) and abiding in and as Its True Identity,
  • which we experience as our own Self
  • which we call the Nam
  • where hearing and recollection refer to the soundless sound of the "I" pulsing as "I" and abiding refers to cessation, final relinquishment, dissolution of ideas of seer and seen.
  • the reading words of Yogi Bhajan found in your TT Manual and other sources.
  • Through and listening to video and audio tapes and CDs of Yogi Bhajan, wherein just hearing the tones of his voice has a transformative effect that vibrates in and through the body like a powerful mantra.

Stages towards Perfection:

There is a need for the student and aspiring teacher to understand that, as with everything, there is a learning curve, and that everyone's advancement and experience of radiance and opening of centers will be different, because of the past lives latent tendencies and the encoding of impressions and images throughout the body systems, which make up our sense of identity through which we imagine and project a reality.

The practical aspects are these, that in the beginning one is learning the basics, such as the postures and movements, mantras and breathing, so the focus will often be to get these right. This is the stage of the apprentice, and is followed by the stage of the practitioner, who will begin to feel in an ever deepening and pervading way the gradual expansion and radiance of the awareness of their being.

Then comes the stage where one may reach a plateau, where one may feel that there is no more advancement, that the practice is not working, that one can develop a better practice on ones own, the stage of self doubt or a stage where one passes through deeper and deeper understanding of the depth of their being, each level feeling like a deep insight, a flash of intuition, sometimes so great that one gets off track becoming so enthralled with the discovery.

However this stage is experienced, all must pass through it and come to the stage of the expert, which is also a stage of gratitude and inward surrender to the teachings brought forth by Yogi Bhajan, the lectures, sets, kriyas, mantras and meditations, even for the simple understanding of their vastness and the total transformative effect each one has, especially as one becomes more advanced.

This stage is also the overriding and overwhelming recognition and experience of becoming connected to the Golden Chain, where one feels linked to those that have been and are on the same path, to one's inner teacher and to the Universal Consciousness. From the expert emerges one who knows and abides in their True Self, someone who is, simply put, Awake and Aware.

Kundalini Yoga Sadhana once taken up as a daily practice becomes inexorable in leading the student from aspirant / apprentice to Master. Subject without a seer. Action without a doer.

As your sensorial experience expands, these words read over from time to time will fill in with a new meaning and depth, and moreover that it is possible to become pure and in that purity "hear" the Truth.


Sadhana, Aradhana, Paradhapati the PDF File

Related Pages:

The Power of Neutral

Sitemap of Pieter's Articles on Non-duality


Sadhana Defined is the Technique of Disciplining Yourself

Sadhana simply defined is the technique of disciplining yourself. It is a practice, particularly when performed during the Amrit Vela, which resets your cycles and patterns to the rhythm of your ultimate aims, your Soul and the heartbeat of the Universe. It is this time of each day when the "veil" of the ego (limited self) is thinnest and so we can mindfully observe all the negative habits that lead you away from health, physical stamina, wholeness and higher consciousness and neutralize the desires underlying those habits one by one. Sadhana is a conscious activity to access the unlimited potential of your life through relating to and embracing the most mysterious aspects of our deep self - encountering the Knowable UnKnown and the UnKnowable Unknown.

It is during the Amrit Vela, the 2 1/2 hours before sunrise, that prana concentrates and cleansing on all levels is more easily accomplished. Simply being aware, vertical and leaning in the right direction at this time has profound effects as the subconscious, which is usually tucked away and suppressed through tensions in the physical body, is right there on the surface and in our conscious awareness.

For the Buddhist, Hindu and for many other spiritual traditions the Amrit Vela is the acknowledged time for deep spiritual practice if you're privy to the monastic approach.

The Amrit Vela, the Nectar Time 2½ hours before dawn, when the world is transitioning and deeply still. It is a time when many souls are born or leave their bodies. From 2am - 6am is the most Satvic time, not being pulled by the Tamasic guna or the pushed by the Rajasic guna. There is no better opportunity to overcome inertia and practice stillness.

Also, certainly if one is to attempt Brahmacharya this is the one time when one can surely open all the channels so that the sexual energy can flow freely and nourish the whole BEING, and not simply move along the usual passages creating that familiar "itchiness".


Depend on the cosmic energy as a beloved depends on the fragrance of a lover. ~ Siri Singh Sahib


"It is common to regret not waking, but no one ever regrets coming to Sadhana!" ~ Shiva Singh, Chicago, USA


A Sadhana practice, however, can be done at any time with varying results. A Sadhana can be a few minutes of meditation when you wake in the morning, it can be a yoga class you attend, or it can be any spiritual practice.

A Group Sadhana is, unfortunately, a very rare blessing. Many locations simply don't have a enough practitioners to comprise a group. At Guru Ram Das Ashram and Baba Siri Chand Yoga center we have a Group Sadhana every day of the week!  Everyone is welcome to attend Group Sadhana: Come for any or for all of it! There is no fee.

Japji: Morning Prayer - Recite or listen along with this prayer that is read aloud in Gurmukhi. Japji is called the "song of the soul" and celebrates connection to the Infinite.

Tune in using the Adi Mantra and then do a Kundalini Yoga Set

Deep Relaxation and Integration

Meditation and Chanting - A specific sequence of chants is done as part of Sadhana. We finish with the Long Time Sun

Ending Prayer - Our Group Sadhana is occasionally followed by Gurdwara (Sikh devotional service) that includes a "random" reading from Sikh scriptures (Guru Granth) and devotional singing. Everyone is welcome to stay and attend. It is not uncommon to seek answers of baffling questions by opening the Divine Book at "random". And as the Guru Granth itself claims, the pure of heart will find their queries replied.

"Sadhana is a test of self-grit. If your sadhana is more important than your neurosis, you are fine. If your neurosis is more important than your sadhana you are not. Doesn't matter how saintly you are, nobody wants to get up in the ambrosial hours. Why you still do it is a mystery. At that time, between 3 and 6 o'clock, the rays of the sun pass at 60 degrees and you want to feel relaxed. You take a cold shower, wake-up and meditate. Why do you repeat the mantra hundreds of times? To create a stamina, an absolute mental stamina. Without that there is no chance for life to be smooth. If somebody refuses to exercise, nobody can force him, but at that one moment in life when that person needs physical stamina, it won't be there. Sadhana is what your mental stamina requires. Love is what your spiritual stamina requires " ~ YB 1/22/91.

Yogi Bhajan Answers 18 Questions About Sadhana

Question: What is the greatest reward of doing sadhana?

Answer: The greatest reward of doing sadhana is that the person becomes incapable of being defeated. Sadhana is a self-victory, and it is a victory over time and space. Getting up is a victory over time, and doing it is a victory over space. That is what sadhana is. And when you do a sadhana in the sangat, you enrich yourself in multiple ways. First, the isolation which can hit anybody and make them go totally crazy is defeated. Secondly, when all of you meditate on God, the total effect of your sadhana becomes multiplied by the number of people participating. Sadhana is not a matter of advantages and disadvantages. It is simply a means through which you can defeat all your miseries, misfortunes, and handicaps. It is a very personal thing which does not relate to anybody except yourself.

You are supposed to go through self-evaluation every day. That is what sadhana is. On one side is God, the superiority of you; on one side is you; and on one side is the devil or the inferiority of you. Between the three you have to assess yourself.

A sadhu is a being who has disciplined himself. Sadhana is the technique to discipline yourself. It is a scientific way to live.

Question: I have been having a problem with sadhana. I fall asleep in the same posture every morning.

Answer: Whenever you have a problem with sadhana, you are very fortunate, because it indicates you are working on something. That is the time to conquer it, and get it out of your system

Question: How can I find out what it is?

Answer: There is nothing to find out. Just go through it. Whenever you have a problem with sadhana, luck is smiling on you. That is what you have been waiting for. There is a challenge you can challenge it, and go through it.

Question: How do you challenge it?

Answer: Challenge it by doing it. Sadhana gives fearlessness and a sense of self, as well as projection, polarity combination, equilibrium, respectability, totality, internal and external self-knowledge, purity, dignity, divinity, and grace.

In addition, it gives you radiance, pranic and auric shakti. Finally, it gives you the quality of metal which is ever shining. You become a shining, living grace. This quality is embodied in loh-iron which can absorb all the heat. Sarab loh means that which absorbs the entire heat and cold of all the universe, and still remains neutral. That is what sadhana gives you. When you want to be bountiful, do sadhana.

Question: Is leading the yoga exercises in sadhana the same as teaching a yoga class?

Answer: No. There are differences. One difference is the amount of talking that should be done. In an outside class, there is more need for inspiring, coaxing, and explaining. Sadhana occurs in the quiet ambrosial hours. At this time, mostly we should listen to the Infinite.

Question: Should I change the exercises and kriyas every day?

Answer: One part of the sadhana should stay constant long enough for you to master, or at least experience, the changes evoked by a single technique. Each kriya and mantra has its individual effects, although they all elevate you toward a cosmic consciousness. Learn to value the pricelessness of one kriya, and all others will be understood in a clearer light.

There is a natural 40 day rhythm to habits in the body and mind. It takes about 40 days of consistent practice to break a habit. It takes about 90 days to establish a new habit in action and in the subconscious. It is good to take these biorhythms into account when designing your practice.

Question: Is it important to wear a head covering during sadhana?

Answer: During sadhana, be sure to cover your head with a nonstatic, natural cloth like cotton, and keep the hair up. The hair regulates the inflow of sun energy into the body system.

To let the solar energy flow without obstruction, let the hair grow to its full natural length, and take good care of it. If this is done, the amount of energy that goes downward from the Seventh Chakra increases tremendously.

The kundalini energy is activated by the radiant force of the solar plexus and moves upward in response to the solar energy coming down. This balances the body energy and maintains the total equilibrium. If the hair is down, unkept, or uncovered so that it is electrically imbalanced, this natural process of raising the Kundalini energy will be impeded.

Question: If I have to leave sadhana, what is the best way?

Answer: The same way you entered. Be aware of the presence of the teacher by bowing in your consciousness. Be quiet so nothing is disturbed. Choose a time to leave that is between kriyas and meditations. A sharp noise during a deep meditation is a shock to the total system. Do not come and go as you please, but to please the highest teacher.

Question: Should I wake someone up who is sleeping in sadhana?

Answer: No. God should wake him. The experience of sadhana is between the individual and God. Do not interfere. You can inspire beforehand. If sleeping is a chronic habit, discuss it with the person at a convenient time, but do not abruptly wake someone. He may be at a different level of experience than you think.

It is our intention, of course, to stay alert and awake during sadhana. If you are leading the sadhana, you can lead exercises which can stimulate the brain and supply blood to the brain to help people to stay awake.

Sadhana is to bring physical and mental awareness. Some people pretend to be tired. They are not fortunate enough to catch up with that gap. But it is very unfortunate on the spiritual path when, instead of inspiring people, we start criticizing them. That is projecting your hatred.

I feel that in the morning when you go for sadhana, you are going to be sadhus. What does it matter if somebody just gets up to say, "hmmmmmm?" That person is still doing something. At least he is not sleeping. It is far better than a person who is snoring at home in bed. Do you understand? Sadhana is a willful effort to prove you are not lazy about your own Infinity. When the sun rises early in the day, even idiots rise. But blessed are those who rise before the sun and prove that they are the children of the Almighty. Does it sound clear to you? Those who have guts will open the gates of the heart at 3:30 am.

Question: As the leader of sadhana, should I participate in all the exercises?

Answer:  As a leader, your responsibility is to set a good example and to give clear instructions for each step of the sadhana. You should do as many exercises as you can without becoming unaware of the group. You must check to make sure that every one understands the exercise before beginning yourself. Sometimes it will be better not to participate at all. Always join in during chanting, though. When teaching a class outside of sad­hana, you should participate as little as possible in the physical exercise. Concentrate only on inspiring and serving the students.

Question: Is it mandatory for the same person to lead sadhana every morning?

Answer:  In all Kundalini Yoga sadhanas, the same teacher teaches every sadhana - Guru Ram Das. Anyone who is qualified to teach can lead a good Sadhana. It can be very beneficial for the group to experience the effects of slightly different styles of lead­ership.

Question: When chanting in the morning, the pitch often gets low. What, if anything, should be done to change the pitch?

Answer: Chant at a constant, mid-range pitch as much as possible. If your breath rhythm is not correct, your spine is not kept straight, or you do not take complete breaths in the Adi Shakti Mantra, the chant will lose energy and drop in pitch. If you project the sound of the mantra from the back of the mouth in a full and roundish way, the power of the chant will increase as you continue, and the pitch will stay constant.

If you are constant and listen to the sound of your chant, you will hear different pitches. These are actually overtones of the basic sound you are creating. The overtones will be high-pitched, subtle, and seem to float around the room. You cannot identify that tone with one person since it is formed by the combination of group sounds. The overtone is a good sign that the sadhana group is tuned in to each other and beyond each other. As you listen to the first overtone and become very calm, you may begin to hear higher and more subtle overtones. This awareness aids meditation on the etheric echo of your chanting, as you sit silently after chanting aloud.

Question: Is it alright to harmonize with the main tone?

Answer: Chanting is not singing. It is vibrating all the cells of the - body, all the thoughts of the mind, and the core crystal of the soul to the same shabd. Chanting in meditation is beyond personality.

Chanting like a choir with many harmonies turns the group consciousness, which is striving for universality, into individual consciousness responding to social consciousness. Leave vocal harmonizing for kirtan and group songfests. Learn to harmonize the body, mind, and soul while chanting.

Question: When I am sick, should I attend sadhana?

Answer:  If you are going to be in bed all day with an extreme sickness, then no. If it is not extreme (this includes most menstrual periods), then attend sadhana and do what you can. If you cannot exercise or meditate well, then at least attempt to meditate. Afterwards, lie down and rest in sadhana while mentally listening to the shabd. This way you will get well faster, and maintain the rhythm of a regular sadhana. It also eliminates the tendency to have minor morning illnesses to escape the self-disci­pline of a constant sadhana. In other words, participation in a group effort and regularity of discipline are paramount. But do not be a fanatic to the point of aggravating a serious illness.

Question: I am a beginner and can only spare one hour on sadhana. Will one hour have any effect?

Answer: Always do some sadhana no matter how short, because every effort of the individual mind to meet the Universal Self is reciprocated a thousand-fold. The ideal is a perfect two-and-a-half hour sadhana. But if we are to run, we must first learn to walk. An hour is excellent. As you grow into sadhana, you will find time to extend it if you really want to do so. It is good for some people to start slowly. If you try to climb Mt. Everest without climbing even a foothill beforehand, failure could discourage you from all other attempts. Build slowly and constantly at a pace you can maintain, but definitely do something.

Question: Do we need a special place for sadhana?

Answer: A special place or altar is ideal. The care you give the external environment is a sign and symbol to the mind of your intention. The outer reflects the inner. If the place of meditation is sloppy, it usually means you do not value relating to that Infinite Self, or you value it, but do not believe in it or yourself. When traveling, you do your best to bring a sense of specialness with you to wherever you meditate.

Question: Should I bring my children to sadhana?

Answer: Your children are the future. The future will only be as secure as the foundation that is built into the young generation. It is very inspirational to see the radiance from young children who attend sadhana. There is no restriction. These hours of soothing sleep for them are the best, but they are in good vibrations, and subconsciously they have experienced the sadhana. So you can just bring them with you so they can live in those vibrations. Whether or not your particular child should attend is an individual determination. If he has been raised in the yogic tradition where chanting and exercise are a natural part of his environment, then bring him. If he is disruptive during sadhana, then his attendance should be discussed with the rest of the group.

Question: Is right after sadhana a good time to take a nap?

Answer: Right after sadhana is a time to do anything - even have ice cream. Once right after sadhana I ate pizza--double cheese and triple mushrooms, and I ate it all and never gave any to anybody. I still worry about it, but I did it. Right after sadhana do whatever you want. Sadhana is sadhana. Right after sadhana it is your day. What is God's, give to God through sadhana. Take what you take during the day, but remember, when you have to go to God, the next day you should go with a clear heart and clean face. Naanak te mukh oojale. Mukh oojale--mukh means face, oojale means radiant.

(The Oriental Woman, KWTC VI, 1981, pp. 90-91).


Realted Pages:

Sadhana and Single Seer on The Path to Enlightenment

These are all focused on the experience of "hearing" - "reflection" or "recollection" and "Self abiding" which is the beginning of Yoga, what Yogi Bhajan calls Pradupati, or Crystilization, where you experience your Self as the diamond separate from the reflected images and shadings one sees in a Diamond.Sunday, July 12, 2009 2:19:54 AM To:Sat Avtar Kaur

Dear Sat Avtar Kaur

Here is something that Christ told his Apostles: "In this world you will have tribulations, but be of good cheer, I have conquered the world."

In one of these articles I mention that, if one had the chance to read many of the lectures of Yogi Bhajan, in which, quite often, he tells the story of some kind of melodrama with one or another person or couple or situation, and tells about his advice, invariably the whole story comes down to his saying that the most important thing was Sadhana. There are also many spiritual stories in which he reveals something about his own practice and experience, which are also helpful, as eventually, you also begin to recognize starting to have these as well.

The point of Sadhana, or whatever one's daily practice may be, is that life is full of melodramas, of dreams unfulfilled, and fulfilled in a way never imagined, of help and treachery, of striving and persevering and being put upon, of good intentions that are viewed as otherwise, of speaking and not being heard.

Everyone is provided with some kind of script in life, a daily role to be played out, with the best of our ability and intuition, resolved and penetrated. At the same time, the Author has given out scripts to everyone else, whose directions and motivations go back through time we are aware of, which, nevertheless, are written in a way that may impact our lives.

But the importance of the whole story is that through the events, our consciousness expands and deepens to the point where there is this "hearing." This is to say that with the help of Sadhana, we have a special voltage or radiance that shines within and around us, which enables us to penetrate the world on many levels.

The Seer is discerned in the seen. What we see and experience, reflects back and gives rise to the awareness of the single Seer. The radiance attracts the world and the worlds tribulations to us, but we see and begin to identify with more than just the images that present themselves to us. Kundalini yoga has an aspect of expansion and contraction of Radiance and Dissolution. With each event of penetrating the world with our talents and abilities, there is also a sense of Dissolving of attention to the world that culminates in abiding as the single seer.

You may have read this passage as well from Christ: "The eye is the light of the body. When thine eye be single, thy whole body will be filled with light." That part of you that sees is your True light. When you whole the seer to the exclusion of all else, you will experience the Enlightenment of the Whole Body.

In KY practice gradually, you begin to experience the radiance penetrating throughout the body and around the body, so that gradually you notice that you experience at once the entire body without attention to any part. Gradually attention withdraws and dissolves and a Substratum begins to emerge of an "I" without a me or mine, single and pervasive, unconditioned, timeless without time.

You begin to notice that while in the world, you are really a unit of consciousness, the Atman, what Christian Mystics and even Hindu and Buddhist Saints would also call the Christ Consciousness. All terminology and references dissolve, and you understand the Archetypal Author of all religions and Practices, and It's single purpose that through single perseverance, the Sun in the heart will begin to clear up the fog in the mind, the mind itself will dissolve, and one will abide in one's True Name.

Just as an aside, I thought it would be interesting to mention something about Michael Jackson. When I was a kid and later in high school, I would often have waking dreams, which meant that, probably until I got into high school, I was a bit of a lackadaisical student. In high school, I joined the track team and started to have an experience that happens to many athletes of going out of the body during and after the events. In some of these, what invariably happens is that the breathing stops and heart slows and then you are out.

This happens sometimes, while you read certain spiritual tests, that you begin to experience the voltage of sleep while awake and reading. Your body and all through and around your head, glows with a radiance and warmth, as you perceive into the experience of the text. In many of these types of experiences, there is no one to tell you what has happened. I remember going to the priest at the church where I was in high school, asking what this was, and he thought I might be having some psychological event. Later I read that some people think they are having some psychotic experience.

But when it happens often enough, you begin to figure out somewhat what's happening. The main thing that comes with time is the singularity of awareness, of abiding as the single "I" space-like, sort of like being in the zone all the time, but in a way that you are drawn into the Singularity of the experience. You live an outward life, but inwardly you are perusing the pulsing of the "I as I" – what in Hinduism is called the "atma sphurana" - What I think was happening to Michael Jackson and why he started to have doctors traveling or staying with him, is that the intensity of the performance and being in a "zone" that made him both aware and directing and receiving energy would have been so intense, that he would have had to be going into these experiences and having no one that could explain them, let alone who he could explain them to.

The tribulations would also have had to be enormous, because of the outpouring of radiance, which also draws treachery. Nevertheless, one perseveres, and invariably, as I have met so many people of different backgrounds, this Singularity emerges of abiding in a moment of pure Creation / Dissolusion. It's like the tremendous Radiance that surrounds a Black hole, yet your entire being is seeking and being drawn into the persitis of the Singularity at the center, with a question of what is It, who am "I." Michael Jackson may have also been frightened that he might go into one of these withdrawals to another dimension and not be able or no longer interested in returning. So, he would have a special kind of a doctor.

The out of body experience is one kind. There are also experiences of rising through the planes of consciousness, of seeing stars, the moon, the sun, peals of thunder, and beings of light that tell you about the nature of the self without a word passing, and of being in a kind of zone, that you know what is happening even far from you. Saints and sages experience the multiplicity of these dimensions all the time. I'll just writing about what happens to people that live an intensely creating life and come on them, as it were by gift or chance, like the parable of the gold talents, where one exerts one's talents and is given cities to rule, which come inexplicably. With KY practice, there is also a path of understanding of what's happening and why, a set of milestones you can read about and understand where you are.

Anyway, it seemed to me that Michael Jackson saw this opportunity to perform again 50 or more Concerts in the powerful way he had years before, and after the 2 full dress rehearsals, told the Concert promoters how grateful he was to have this opportunity again and that he could do it. But he also knew what would happen and required his special doctor. However the doctor, while noticing that the breathing had stopped and heart slowed was too late to bring him back. MJ must just have realized that he wasn't needed anymore.

There's this very particular experience that happens that "Everything is all alright." And all the tensions and fears and melodramas, just dissipate. You become empty, pure, luminous, and experience oneness, indistinguishable from the Creator. I think this is what happened to MJ. Just a consideration based on what's happened to me.

When I met Yogi Bhajan, it was to ask him questions regarding these kinds of experiences I was having, and he explained what each was very technically, as though this is just something that happens on the Path.

Then I had the opportunity to be.



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