Yogi Bhajan gave Shabd Kriya for curing insomnia. If practiced on a regular basis, once a week or even every night, your sleep will be deep and relaxed. The control of the rhythm of the breath strengthens the nervous system and regenerates the nerves. After a few months, the rhythm of your breath will be subconsciously regulated and eventually you will internally chant the mantra while you are sleeping. You may wake up to the internal chant of the mantra and hear it in your daily activities. "There cannot be enough praise of the meditation's effect on the personality. It gives the mind the power to stretch to infinity, promotes radiance, patience and practical universality." This is a good meditation to do to recover from fatigue caused by normal daily stress, travel and even jet lag.
Shabad Kriya: A Meditation to Sleep Better, Love Better, and Fight Better
The best time to practice this kriya is every night before bed, but it can be practiced any time of the day. It is said that if it is practiced regularly, sleep will be deep and relaxed, and the nerves will regenerate. After a few months, the rhythm of your breath as you sleep will be subconsciously regulated in the rhythm of the mantra. You will think better, work better, share better, love better, and fight better.
This rhythmic mantra will eventually progress so that even in daily activities you will automatically hear the mantra and take on the breath rhythm.
The breath is regulated into 22 beats. In Numerology, the number 11 is the number of Infinity. The number 22 is the mastery of the mental realm. This 22 beat breath gives the mind the power to stretch to the Infinite.
There cannot be enough praise of this meditation and its growth-promoting effect on the personality. It gives radiance, and the radiance gives patience, which is the first condition of real love. In love you give without attention to all the mistakes of another as the sun gives light and warmth to all people.
Posture: Sit in any comfortable posture with the spine straight. Place the hands in the lap, palms up with the right hand over the left. The thumbs are together and point forward.
Eyes: Focus the eyes on the tip of the nose, the eyelids 9/10 closed.*
Breath and Mantra: Inhale through the nose in 4 equal parts, mentally vibrating the mantra Sa-Ta-Na-Ma. Hold the breath, vibrating the mantra 4 times for a total of 16 beats. Exhale in 2 equal strokes projecting mentally Wahe Guru.
Continue for 11, 15, 22, 31 or 62 minutes. This meditation will often put you to sleep before you complete the allotted time.
This meditation was originally taught by Yogi Bhajan April 1, 1974.
*To facilitate the concentration at the tip of the nose, do the following exercise. Bring the arms out to your sides parallel to the ground, palms up. Do Breath of Fire for 1-3 minutes. This exercise balances the right and left hemispheres of the brain, which makes it easier to maintain the focus of the two eyes. Breath of Fire
The eyes focused at the tip of the nose causes the optic nerves to cross at the third eye. Thus it is easier to bring your mental focus to the third eye while the eyes are directed at the tip of the nose. Both the pineal and the pituitary glands and the area between them are stimulated by this eye posture, which has the effect of breaking old habits and creating new ones. The is Drisht (eye focus) helps still the thoughts.