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Suggested Personal Sadhanas

Here are some of the many yogic techniques available to master each of the 10 bodies:

 

To Master the 1st Body (Soul):

  1. Recite Japji Sahib by Guru Nanak every day for 1,000 days.
  2. Do the Exercise Set for Balancing Head and Heart in Yoga for Youth and Joy and also video.
  3. Do the Pulse Meditation in The Ten Light Bodies of Consciousness (page 24).

To Master the 2nd Body (Negative Mind):

  1. Recite Shabd Hazare by Guru Arjan every day.
  2. Chant the mantra Wahe Guru, Wahe Guru, Wahe Guru, Wahe Jio, out loud, 8 repetitions per breath, for 31 minutes daily.
  3. Do the Exercise Set for the Lungs and Bloodstream in Kundalini Yoga for Youth and Joy.
  4. Do the Meditation for Negating False Identity in The Ten Light Bodies of Consciousness (page 52).

To Master the 3rd Body (Positive Mind):

  1. Read Anand Sahib by Guru Amar Das daily.
  2. Do the Exercise Set for the Lungs and Bloodstream in Kundalini Yoga for Youth and Joy.
  3. Do the Rebirthing Meditation in The Ten Light Bodies of Consciousness (page 71 and part of page 72).
  4. Sing or meditate on the mantra Ardas Bhaee. Multiple recorded versions of this mantra are available to purchase.

     Ardaas Bhaee, Amar Das Guru
     Amar Das Guru, Ardaas Bhaee
     Ram Das Guru, Ram Das Guru
     Ram Das Guru, Sachee Sahaee

To Master the 4th Body (Neutral Mind):

  1. Do So Darshan Chakra Kriya in The Ten Light Bodies of Consciousness (page 87).
  2. Do the Exercise Set for the Lungs and Bloodstream in Kundalini Yoga for Youth and Joy.
  3. Sing the songs of Guru Ram Das or meditate on Guru Ram Das using the mantra Guru Guru Wahe Guru, Guru Ram Das Guru.

To Master the 5th Body (Physical Body):

  1. Engage in strong physical exercise daily.
  2. Read Sukhmani Sahib by Guru Arjan every day.
  3. Do the Meditation for Projection and Protection from the Heart in A Woman’s Book of Meditation by Hari Kaur Khalsa.
  4. Do the Prosperity Meditation in The Ten Light Bodies of Consciousness (page 135).

To Master the 6th Body (Arcline)

  1. Meditate daily for at least 31 minutes with any meditation.
  2. Do the Drib Dhristi Lochina Karma Kriya 

To Master the 7th (Auric) Body:

  1. Do the exercise set Balancing the Aura in Kundalini Yoga for Youth and Joy.
  2. Do the Meditation for the Divine Shield.
  3. Do the exercise set Strengthening the Aura in Kundalini Yoga Sadhana Guidelines.
  4. Sing! Sing out loud, often and joyfully. Elevate others with your singing.
  5. Do the Seventh Body Meditation in The Ten Light Bodies of Consciousness (page 166).

To Master the 8th (Pranic) Body:

  1. Do the Exercise Set for the Lymph System in Kundalini Yoga for Youth and Joy.
  2. Do Narayan Kriya on p. 96, Man to Man.
  3. Chant the mantra Wahe Guru, Wahe Guru, Wahe Guru, Wahe Jio, out loud, 8 repetitions per breath, for 31 minutes daily.
  4. Do any or all of the Ra Ma Da Sa, Sa Say So Hung healing meditations.
  5. Master the technique of Long Deep Breathing.

To Master the 9th (Subtle) Body:

  1. ANY meditation that you do consistently for 1,000 days will work on the ninth body.
  2. Do the Breath Meditation Series for Glandular Balance in Kundalini Yoga Sadhana Guidelines.
  3. Do the Meditation for Conquering Death in The Ten Light Bodies of Consciousness (pages 196 & 197).

To Master the 10th (Radiant) Body:

  1. Recite Jap Sahib by Guru Gobind Singh every day.
  2. Do the Guru Gobind Singh Shakti Mantra Meditation in Kundalini Yoga Sadhana Guidelines.
  3. Do Archer Pose for 11 minutes (each side) every day.
  4. Do Varuyas Kriya in Kundalini Yoga Sadhana Guidelines.
  5. Keep your hair long and uncut.
  6. Do the Gobinda Meditation in The Ten Light Bodies of Consciousness (page 223).

To Master the Number Eleven:

  1. Read from the Siri Guru Granth Sahib every day for 1,000 days.
  2. Chant the Mul Mantra in the 2½ breath cycle found in Kundalini Yoga Sadhana Guidelines.
  3. Chant the mantra Ek Ong Kar Sat Gur Prasad for 31 minutes daily.
  4. Do the Ra Ma Meditation in The Ten Light Bodies of Consciousness (page 244).

 Kundalini Yoga manuals and music can be obtained from: KRI: The Source and Spirit Voyage