By Yogi Bhajan, PhD
"Of all the 20 types of yoga, including Kundalini Yoga, this is the
highest kriya. This meditation cuts all darkness. It will give you a
new start. It is the simplest kriya, but at the same time the
hardest. It cuts through all barriers of the neurotic or psychotic
inside-nature. When a person is in a very bad state, techniques
imposed from the outside will not work. The pressure has to be
stimulated from within. Tragedy of life is when subconscious releases
garbage into the conscious mind. This kriya invokes the Kundalini to
give you the necessary vitality and intuition to combat the negative
effects of the subconscious mind."

Tune in: Chant the Adi Mantra. Really connect. Do it until you feel
calm and present. Usually 3 to 5 times is sufficient.
Although Sodarshan Chakra Kriya stands alone, the way Yogi Bhajan has
taught it, you may want to do a warm up series to relax your whole
body and to tune into and deepen the breath. You're going to be
sitting relatively still for a while and that may take some
preparation.

Posture: Sit with a straight spine.

a) Block off the right nostril with the right thumb. Inhale slowly
and deep through the left nostril. Suspend the breath while you
mentally chant "Wahe Guru" 16 times, pumping the navel point 3 times
with each repetition, once on Wha, once on Hey, and once on Guru -
for a total of 48 pumps).

b) Release the right nostril. Place the index finger (pinkie finger
can also be used) to block of the left nostril, and exhale slowly and
completely through the right nostril. Continue to repeat this
sequence of breathing, holding and pumping.

Eyes: Look at the tip of the nose, 9/10ths closed.

End of Meditation: Inhale, hold 5-10 seconds, exhale. Then stretch
your arms up high and shake every part of your body for about 1 min.
so that the energy may spread. Then do a layout. Breath and be still.
Circulate the energy and integrate the experience. Allow the
adjustment to take place.

Comments:
This is one of the greatest meditations you can practice. According
to the tantra shastras, it can make you perfect your potential and be
a superhuman human. It purifies your past and the subconscious
impulses that may block you from fulfilling and balance all the 27
facets of the life and mental projection. And in those 27 total
virtues of the world lies the entire universe. So start with 31 min,
then after a while do it for 40 minutes, then for 62 min.

If you do this meditation for 62 minutes to start with, and develop
to the point that you can do it 2-1/2 hours a day, 1/10th of the day,
it gives you "Nao niddhi athara siddhi"; that is you will get the
nine precious virtues and the 18 occult powers. It opens your inner
universe to relate, co-create and complete the external universe. At
2-1/2 hours every day, it makes out of you a perfect superman. It
purifies, it takes care of the human life and brings together all 27
facets of life and makes a human perfect, saintly, successful and
qualified. It gives you the pranic power of health and healing. It
establishes inner happiness and a state of flow and ecstasy in life.
The kriya never fails.

To gain these benefits requires different efforts from different
people. Each mind has stored up its own pile of negative thought and
energy. So each pit is cleaned on its own time and scale. You decide
how much time you have and you need to invest in this practice. Treat
the practice with reverence and increase your depth, dimensions,
caliber and happiness. It gives you a new start against all odds. It
saves you when internal pressures have become too great for any
external influence or solution. It gives you the ability to stimulate
your self from inside.


Time Contraints:
There is no time, no place, no space and no condition attached to
this mantra. Each garbage pit has its own time to clear. If you are
going to clean your own garbage, you must estimate and clean it as
fast as you can, or as slow as you want. You have to decide how much
time you have to clean up your garbage pit. Suggested length for
this kriya is 31 minutes or 62 minutes a day.


Note:
This is how the Siri Singh Sahib keeps track of the counting.
Inhale (blocking the right nostril with the right thumb, other
fingers held straight up in the air). And then I hold, and then I
count '16' - - how? One. two. three -- counts with the pinkie finger,
moving it slightly three times. Four. Five, six -- moves the ring
finger three times. Seven, eight, nine -- moves the middle or Saturn
finger three times. Ten. eleven, twelve: -- moves the index finger
three times Thirteen, fourteen, fifteen -- moves the thumb slightly
for three beats. Sixteen -- brings the index finger over to block off
the left nostril, as he releases the right thumb from the right
nostril. Then Exhale through right nostril.
You are open to try what works for you.

Additionally, Yogi Bhajan has "suggested" that we follow any Kriya
with one minute breath: 20 seconds slow inhale, 20 seconds suspending
the breath and 20 seconds slowly releasing the breath. Do this for up
to 11 minutes. If you have trouble with 20 seconds then do 15
seconds. Don't beat yourself up. This should be a delicious
experience where you savor the subtlety of your efforts. This will
allow your whole psyche to fully assimilate and digest the Kriya
consciously and will help you sustain the effects of your practice.
When done, give back to the world, our teacher and the Infinite
through singing the Long Time Sun