I believe meditation with movement and chanting is a great way to begin a regular practice. Some yoga teachers might disagree. Some might say that meditation for beginners should simply include sitting still and focusing on the breath — keeping it simple, so practitioners aren’t overwhelmed with instruction and foreign words.

There’s certainly nothing wrong with that approach, but in my experience, chanting along with gorgeous music and moving helps me let the distractions go. And distractions — the fluctuations of the mind (Shoot! I forgot to buy toilet paper; I wonder why Paula was stand-offish this morning; I really have to get my career back on track; I’m so lazy; How much longer do I have to sit here and meditate?) — are what make meditation difficult for beginners and veterans alike.

The Meditation for Projection and Protection From the Heart, a practice for the heart center, includes one of the most commonly used mantras in Kundalini Yoga, Aad Guray Nameh. Yogi Bhajan said chanting this mantra removes the clouds of doubt and opens us to guidance. Here’s the mantra in its entirety, along with its meaning:

Aad Guray Nameh (I bow to the primal wisdom)

Jugad Guray Nameh (I bow to the wisdom through the ages)

Sat Guray Nameh (I bow to the true wisdom)

Siree Guru Dayvay Nameh (I bow to the great, unseen wisdom)

To perform the Meditation for Projection and Protection From the Heart, you’ll move with the mantra. Here’s how:

  1. Sit in an Easy Pose, with a light jalandhar bandh.
  2. Place the palms together at the Heart Center in Prayer Pose. The thumbs are crossed.
  3. Extend your arms at a 45 degree angle up while chanting “Aad Guray Nameh”.
  4. Inhale and bring the hands back to the heart center.
  5. Extend your arms again and chant “Jugaad Guray Nameh”.
  6. Inhale and bring the hands back to the heart center.
  7. Again extend the arms up, as you chant: “Sat Guray Nameh”.
  8. Inhale and bring the hands back to the heart center.
  9. Finish the sequence extending the arms up as you chant “Siri Guru Dayvay Nameh”.
  10. Inhale and return the hands again to Prayer Pose at the Heart Center.
  11. Repeat the sequence.

Even if you’re new to meditation, you can have a real meditative experience — feeling neutral and free of worries. You can let go and be with the mantra, movement, and music.

The hardest part of this meditation will be choosing which musical version to accompany you. There are many profound musical adaptations of Aad Guray Nameh, adding a beautiful dimension to the practice. My top picks can be found on the following albums:

Mirabai Ceiba, Awakened Earth

Snatam Kaur, Prem

Aykanna, Livelight

Jai-Jagdeesh, I Am Thine

You can find this specific meditation in the KRI International Teacher Training Manual Level, as well as Waves of Healing by Siri Atma S. Khalsa and Yoga and Mantras for a Whole Heart by Ramdesh Kaur and Karan Khalsa.




[huge_it_slider id=”1″]

Related Posts