Harinam and Healing Heart Center
Healer, Teacher, Yogi
Yogi Bhajan – LA004 – January 9, 1978
Experience your existence directly. Feel from where the feeling comes. Quiet the subconscious. Assume the posture and mudra shown. Keep straight and still. Contemplate the mind. Allow every part of your experience. Don’t reject any part of your experience. Don’t judge your experience. There is no incorrect experience. Long deep breathing, eyes 9/10 closed, looking at the tip of the nose. 11 min.
1. Sit comfortably in easy pose. Rest the back of the left hand in the palm of the right hand. The right thumb nestles in the palm of the left hand and the left thumb crosses it. The fingers of the right hand curve around the outside of the left hand and hold it gently. Holding your hands in this way will give you a peaceful, secure feeling.
Put this mudra at your heart center with the palm-side resting against your chest. Meditate to your favorite version of “Dhan, Dhan, Ram Das Gur. “Start with 11 minutes and slowly and gradually work up to 31 minutes of practice time.
To finish: inhale deeply and relax. This meditation takes away your fears of the future which have been created by your subconscious memories of the past. It will force you to deal with your heart center.
The beauty in you is your spirit. The strength in you is your endurance. The intelligence in you is your vastness. y.b.
The crossed thumbs help neutralize your mind’s frantic calculation to avoid fear and pain. It is the calculations themselves that produce anxiety and get you out of touch with the resources of your intuition and heart.
Yogi Bhajan – LA093 – March 19, 1979
Sit in easy pose with a straight spine.
Raise the arms with the elbows bent until the hands meet at the level of the chest. The forearms form a straight line parallel to the floor.
The palms face each other and the tips of the thumbs press against the mounds at the base of the mercury finger (pinky). The fingers point up and are extended and joined. Press the fingers of opposite hands together from the fingertips to the first knuckle. The thumb knuckles also press together. Press hard.
The knuckles will hurt, but it will give you a kind of joy and satisfaction.
Sit with the legs crossed or in a chair with the weight of both feet equally distributed on the ground.
Breath:
Inhale in eight equal sniffs, exhale completely through the mouth.
Close the eyes nine-tenths, and look at the tip of the nose.
When exhaling through the mouth, gently purse the lips almost as in a whistle.
Mantra:
There is no mantra for this meditation.
In a class, the leader of the meditation can chant ONG ONG ONG ONG ONG ONG ONG ONG on the eight-stroke inhale.
Practice this kriya for 11 minutes only.
Comments:
If all you understand is dollars, this is a million-dollar therapy. If the earth element in you is strong, and is not balanced out by the ether, you’ll be stuck here. You don’t belong to this earth anyway. You’ve got to go and you’ve got to know where to go and what to do. My idea about going is going with grace. It requires a little bit of work, a little bit of sacrifice, and a little bit of understanding that I AM, I am, my mind is my mind.
LA093-790319-MeditationOnPranicEnergy
View in the Yogi Bhajan Library for Teachings
View the entire lecture in the Yogi Bhajan Library of Teachings
Relax the arms down with the elbows bent. Raise the forearms up and in toward each other until the hands meet in front of the heart center. Interlace all the fingers and the thumbs and lock them tightly together.
Yogi Bhajan – Los Angeles February 14, 1989
1. 
Place the hands behind the body, lean back 30° drop your head back. Open your mouth and with his mouth open, inhale and exhale long and deep from the mouth. 4 min.2. Now do breath of fire through the mouth. 2 min.
3. Sitting in Easy Pose, meditate, and meditate on your limits. Find how to let go of your limitations. Letting go is the problem. You have to learn to do it otherwise you will never get to your destination “infinity.”
Listen to Har Nar Waheguru by Nirinjan Kaur. 34 min.
4. Sing Har Nar Waheguru 3 min.
At the Perugia SNR retreat, we held sadhana each morning consisting of several kriyas. These are documented here.
The eyes are nine-tenths closed.
Inhale in four powerful strokes through the ‘O’ mouth (I stroke per second = 4 second inhale) and exhale in one powerful stroke through the nose (I second).
Continue for 16 minutes.
To end, sit straight, inhale, hold your breath 20 seconds. and stretch your arms out to 
your sides. Palms facing upward. That will give you power to balance your central spinal column. Exhale. Inhale deep, hold your breath 20 seconds, and stretch your arms horizon-tally and stretch your spine vertically. Make a T-square. Exhale. Inhale deep, hold your breath 20 seconds, and open up your fingers, making them like steel. Squeeze your entire energy and bring it into your arms. Exhale and relax.
See full transcript LA936-980609 courtesy of Sandro
Yogi Bhajan – LA918 – September 8, 1997
Put right hand on top of left shoulder, led hand flat against the back. Keep your posture. Chest out, chin in, spine straight so that energy and spinal serum flow freely. Close the eyes, breathe long and deep. Inhale deeply, hold as long as you can, exhale long. Do this very consciously without any rhythm. 11 min.
Switch sides. Do for 11 min.
Inhale, put arms out so sides at 60 deg,chin up, face up, praying to Almighty God. 3 min.
Put hands on heart, right over left. Contemplate. 7 min.
Put hands on lap, left under, right over. Sing Har Har Har Har Gobinde… Use GuruShabad Singh version. 3 min
Har Har Har Har Gobinde
See full transcript LA918-970908-Internal-Effectiveness
Funky swimming. With hands facing each other in front. bring right hand up and out to side, then back around to center. Left hand down and in, then back around to center. Keep going at a fast pace. Feel the hands, feel the brain. 9 min. 
Extend arms up 60 deg to right, palms together. Hold position. 3 min. Extend arms up 60 deg to left, palms together. Hold position. 3 min. 
Inhale, interlock infers above the head, stretch, squeeze, exhale. 3x. 
Lock hands in front at Thymus, left hand on outside. Pull them apart with great strength, but hold them together. Breathe in, hold, breathe out, 3x. 
Stretch legs in front, cross ankles and try to pull them apart. 3x on each side, with a count of 16. Grip the hands again and cross the ankles, inhale, pull, to a count of 16, exhale. 2x
LA819-850109-Eliminate-BraiLA819 950109 Eliminate brain fatigue series
LA889-9601010-Uttar-Kriya Increase Prana
Sweep arms in wide circle from top to down, with bounce at the bottom. Feel the heaviness of the hands. Do it in rhythm of Tantric Har. 11 min. Right arm on top of left, elbows out, in front of chin. 3 min. Inhale, twist left, hold, exhale completely to the right/ 3x.
Tantric Har
Master your soul, conquer disease, balance the chakras, kidneys, adrenals, pituitary, golden meridian (sugar point).
1. Sit with the back straight and arms up in front at 60°. Stretch shoulders up, pulling up from ribs. Thumbs touch sun fingers at the tips. Close eyes and concentrate at the third eye point. Look at the screen of the third eye. Listen and sing Bountiful, Blissful and Beautiful.
13 min.
Inhale, stretch up, stretch shoulders, spine, angle forward from lower spine, squeeze body, hold, exhale 3x.
Bountiful, Blissful and Beautiful
I am bountiful, blissful and beautiful
Bountiful, blissful and beautiful I am
Ek Ong Kar
Sat Gur Prasaad
anand bhaiaa mayree maa-ay
Satigur may paia
Satigur ta paia sahayjay seti
Man vajia vadhaia
Rag rataan parvaar paria
Shabad gaavan aia
Shabado ta gavoh Hari kera
Man jini vasai
Kahai Nanak anand hoa
Satigur mai paia
Rest 2 min., moving shoulders and arms in all directions.
Repeat 1, above, 6 min.
2. Put the hands in front of the face, vertically. look at the hands, and begin moving the hands facing forward and backward, rapidly, from
the elbow. Watch the hands as they move. 2 1/2 min.
Inhale, hold, stretch, exhale, relax.
3. Repeat 1. above, 3 min., then again 4 min.
Inhale deeply, lock the back molars, stretch like steel. Exhale. Inhale, hold it tight, pull out, stretch, exhale. Inhale, exhale, inhale, exhale deep, hold out. Pull the navel in and push yourself up. Stretch (10 sec). Let go.
LA589-890412-GoldenGrain (See the complete class transcript, courtesy of Sandro)
On December 7, Guru Dev Singh assigned us a homework meditation, LA873. He also suggested that we could do one additional meditation, LA847, prior to do doing LA873. It would enhance the effect of the homework meditation.
LA847-19950816-Unity-Your Magnetic Field of theTotal Self Will Become One
LA873_NaoNiddh_meditation
Lose your handicaps. Lose all points of identification (ego).
(Transcript courtesy of Hargopal).
There is law of sorrow and law of tomorrow. Those of today who don’t face their tomorrow will have nothing but sorrow. You are not born to suffer. Happiness is your birthright. Soul is inside you. You can’t search it through books. What should you do? Just sometimes sit down and tangle.
We do not warrant the completeness nor the accuracy of the notes published here. They are meant to remind the student of the meditations performed at the conference, not to serve as a definitive description of the meditations. As the resources for the descriptions are researched links to those resources will be supplied here.
Shasta 2013-08-28
Mountain majestic
Rising tall
Open your secrets
And tell all
Of heaven and earth
To us whom you call
8-28-2013
The impact of meditative mind over the environment
No anxiety. Slavery.
Kriya- sitali pranayam. Inhale hold 8 sec exhale nose 31 min inhale squeeze cheeks exhale3x
Kriya-left Jupiter on forehead. Ton. Pump navel. Right Jupiter.,Saturn up at sides. Tongue at upper palate. Molars tight. Listen every heartbeat.
Increases flow in the brain. Self emboldment. Vision.
When you react, you stop seeing. Helps involve you with what’s going on. Nm091
Kriya- right hand forearm up, palm level in front at shoulder. Left hand extended, bent, palm up. Eyes closed. Waheguru jio gyani ji. Balance hands. Sing. Whisper, silent & pump navel. Then contemplate (no music). Nm190.
Kriya-hands clasped in front, right over left.
“o” mouth Ldb. Sense the lips and focus on sensation of hands. Expand chest and shoulders on inhale. Strong breathing.
Inhale 3x.
Ldb. Focus on navel & hands and original Prana.
listen wha Yantee
“o” mouth only using diaphragm.
Inhale, squeeze, hold, exhale 3x. La665. Revitalizes.
Kriya – Sadhana. Use med mind to suggest.
interlace hands in front of heart, pull thumbs back
Ra ra ra ra ma ma ma ma sa sa sa sa sat Hari Har Hari Har.
Ton. La031
Mantra. Direction to mind
“o” mouth stimulates frontal lobe. Original Prana field betw navel and crown.
Shasta 2013-08-29
8/29/2013
Increase the Links between intuition and perception.
Your symbolic identity does not apply.
Kriya – hands interlaced in front, jupiters up at mouth. Ton, looking at mudra. Inhale (sip) mouth 4x exhale nose.
16 min. La936
Stimulates intuitive process, integrates with perception.
Kriya – gives awareness of surroundings. Tolerance.
Jupiters up tight at sides. Breathe”o” w diaphragm. Eyes closed. 11 min.Nm427
Then, begin Breathing w navel. 11 min. Inhale,tighten muscles on spine 3x.
Kriya – upside down nose. La001
Kriya – hands interlaced at chin, knuckles up. Elbows out. Bof “o”‘
Kriya- jupiters up at sides,curved. Waheguru jio. Nm373
Humee hum, bole so Nihal.
C
Kriya – left palm up at solar plexus. Tight hand on top,
Alm jo. Touch thumb and saturn I rhythm with heart. Eyes at brow point..
Then sat nam waheguru (Indian) 1/30/75”
Evening
Kriya – right hand over left, 4 inches in front. Inhale nose, exhale mouth, flexing spine.
Kriya – interlock pinkies, left thumb up, right thumb down. 1 min. Whistle areas bhaee.
Shasta 2013-08-30
Work in the mind
Kriya – Jupiter, Saturn, up at sides. Aad such…bay such. Whisper.
Kriya. – right hand on left, level of throat. Breathe through left nostril.
Kriya. – prayer pose at 45 deg. Thumbs crossed. Sat nam harinam ,,, la041
2x / breath.
Kriya – right palm over lefy pal, facing up at plexus. Gobinde Gobinde Hari Hari
Kriya – for fear of unknown.
Thumbs and mercury together at plexus pointing outward. Inhale nose, exhale mouth, inhale mouth, exhale nose. 3 middle fingers together.
la097
Kriya – Jupiter, Saturn up at sides. Toc. “o” mouth.
Then tantric Har.
Kriya – Jupiter, Saturn up at sides, spread wide. Shoulder blades back. Listen ONG namo. 7 1/2 min. Then sing. To 11 min.
Tch2005. 7/23/96
Kriya – la051. ONG kar
Kriya – la051. Ek ONG kar
Shasta 2013-08-31
Kriya – genie pose Sat Sam hari nam harinam… Opens heart with unfulfilment. 11-31 min.
Kriya – Jupiter, Saturn intertwined, up at sides. Toc. Har.
Kriya – for telescopic perception. La 687
3 lines
Inner state of enlightenment
Wind
UnDifferentiate everything
Interlace hands, fingers straight, thumbs touch, elbows out, palms in.
Wind – use ra ma da sa sa se so hung. Vibrate in heart, throat, and thymus
Enlightenment same position. Harinam sat nam harinam haree. Chant from the source.
Undifferentiation – 7th chakra. Ek ONG Kar sat nam karta purkh…
Ajunee without consonants.
14 min. For 1 year.
Kriya – palms together, each in gyan mudra at heart. 8 step inhale nose. Exhale mouth.
Purify ourselves. La093.
Kriya – Jupiter, Saturn up at sides, a little in front. Aap sahai hoa. Ton. 3rd eye Tch2408
Shasta 2013-09-01
Intuitive perception – integrate point on inner thigh (body mandala) with third eye and mantra Ek ONG Kar sat Hari. La831
Spiritual beggar – left palm up at plexus, right hand out in front begging. Toc. No expectation.
Intuition gives rise to aspects in the mind. If you give identity to them, superstion.
Intuition is integrating an experience in a synthetic way. Every component reflects the whole experience. Events of the whole are known by their relationships.
Kriya – la766. Unload subconscious
Hands over left ear, right hand palm forward. Sing humee hum hum w tip of tongue.
Both hands over ears, sing Har haray haree.
Kriya – naad for opening intuition. Fingers on pads, thumbs interlocked, palms forward at heart. Waheguru – diaphragm, first and second chakra. 3,4, use only nose. 5,6. La159.
When you need intuition to work, fold arms an chant waheguru through nose 16x.
Kriya- rejection – clasp hands in ball over heart. Chant Hari Har Hari Har… 8x/breath.
11-31 min
Kriya – for rejection nm345. Stimulates radiant body.
Arms straight out to sides. Palms rotate up and down. Hold out straight. Har.
Ton.
History is manifest as a resistance to the present moment.
Kriya -salameet – everlasting la697
Buddha mudra on lap. Thumbs round. Ldb. Ton. Invokes Prana. 7 min
Thumbs on mound of mercury. Shake I horizontal circles at shoulders. 7 min.
Punch, eyes closed 4 min
Karl akal 4
Dance bangara 2 min
Shasta 2013-09-02
Kriya – gyan mudra hands facing front. Inhale slow whistle, cannon exhale. Nm336 11-21 min. Reduces gap between thinking and doing.
