This meditation is said to redeem all negativity of the past and present, smooth out your day-to-day problems and create a positive tomorrow. It’s a transformational and healing meditation that I also did for a series of 70 days in a row, 11 minutes a day. It will change your luck and allow prosperity to flow. This beautiful and powerful meditation has a history in its name. The ancient symbol for this was the Hindu God of Knowledge and Happiness, Ganesha. You can read my previous post on the “Elephant Prince: The Story of Ganesh” here. His other name is Ganpati, his huge body balances and rides on a rat, conveying the message that even the impossible can be done with this meditation.
The rat represents the quality of penetration. A rat can get in almost any place. So Ganesha can know anything and can get past any blockages. Wisdom and wise choices grant you happiness in your life. The impact of this meditation is to clear the blocks from your own karma.
Each of us has three regions of life to conquer: The past, which is recorded in our samsakaras and which brings us the challenges and blessings of fate, and is balanced by these sounds: The present, which must be mastered by karma yoga, the practice of action with integrity in the moment: and the future, recorded in the ether and at its best and most fulfilled, is called dharma.
This kriya allows you to let go of the attachments to the mind and to the impact of past actions so you can create and live a fulfilled life.
Posture: To begin, sit in padmasana, which is easy pose as you can see from this image above. Sit with a light neck lock, straighten your spine, lift your heart center and tilt the pelvic area a little forward to adjust the curvature of the spine. Find some padding to put underneath your sitting bones to sit comfortably.
Eyes: The eyes are 1/10th open. Concentrate at the Third Eye Point.
Mudra (Hand Position): Place the wrists over the knees, hands in Gyan Mudra (Thumb touches index finger while the rest of the fingers are straightened down to the floor or ground) arms and elbows are straight.
Mantra: Saa-Taa-Naa-Maa- Raa-Maa-Daa-Saa- Saa-Say-So-Hung
While chanting the mantra you will first touch your thumb to your index finger, –Saa-then your thumb to your middle finger, –Taa– then your thumb touches your ring finger, —Naa– and at the end of the sequence, your thumb touches your pinky finger, –Maa– Then you start again at the beginning, touching your thumb to your index finger and chant -Raa- thumb to middle finger -Maa- thumb to ring finger -Daa- thumb to pinky finger -Saa. And again with Sa Say So Hung on each respective finger as you can see on the picture below.
Time: Continue for 11 minutes.
You can use this meditation song from YouTube to start with by Snatam Kaur.
Twisting torso: Inhale deeply and hold the breath. Move the body in a slow twist and stretch motion on each side. Move each muscle of the body. Move the head, torso, arms, back, belly, and hands. Then exhale powerfully. Repeat this 5 times.
Immediately sit straight. Look at the Lotus Point, the tip of the nose. Become totally calm, absolutely still. Meditate for 3 minutes.
To End: Inhale and hold the breath for 30 seconds as you physically move and rotate your body as if it is going through spasms. Every muscle must be stretched, squeezed and turned around, from the muscles in your face, head, and neck, down to your toes. Exhale. Repeat this 3 more times. Then inhale, sit calmly and concentrate on the tip of your nose for 20 seconds. Exhale, and relax.
© The Teachings of Yogi Bhajan
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Tiaga Nihal Kaur,
Namaste ॐ
Metta Yoga: Kundalini Yoga & Meditation for Awakening to Your Infinite Self 
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