• Mantra: Aad such, jugaad such, haibhay such, Naanak hosee bhay such
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• Meditation Instructions  (below)

2nd Sutra Meditation: Mandhavani Kriya

Posture: Sit in a comfortable cross-legged position with a straight spine.

Mudra: Bring the hands in front of the throat, forearms paraIlel to the ground. The left hand is palm down; the palm is flat and the fingers point to the right. Extend the left thumb toward the throat. Bring the right thumb between the left thumb and index finger, placing it in the center of the left palm and allow the fingers of the right hand to rest on the back of the left hand. Lock the right thumb in place and apply firm pressure on the left palm. Hold the position at the level of the throat about six inches in front of the body.

Eyes: Closed

Mantra:Aad Sach, Jugaad Sach, Hai Bhay Sach, Naanak Hosee Bhay Sach

Breath: Inhale deeply and completely exhale as the mantra is chanted in a monotone.  Inhale and continue. This mantra is from the 17th Ashtapadi of Sukhmani Sahib

Time: 31 minutes.

Comments:

Be sure to keep the arms parallel to the ground. The key to this meditation is locking the right thumb and keeping firm pressure on the center of the left hand. Your thumb may become sore after a while but be strong and don’t give an inch.

© 3HO. This kriya is courtesy of YB Teachings, LLC. Used with permission.

Comments by Gurucharan Singh: Let each sound resonate through your whole being like a pebble across the calmest of ponds. And in that complex matrix of ripples you are still personally present and feel your vastness in equal proportion to your specific finiteness. You are in this body—at this time—timelessly and fully engaged. When you listen from the doorway between the finite and Infinite, the mantra you recite becomes the shabad—a sound that dissolves the ego as it invites the Infinite through the heart that you embody. 

The practice of this meditation, even briefly, locates you in your heart, opens your perception, and lets you immediately recognize the way forward. All the blocks that seemed absolute dissolve. When darkness and struggle seem to surround you, a ray of light finds its way in and it is even easier to see through the darkness. This is a state of ordinary miracles. This is a steady state of gratitude to see the constant flow of miracles that accompany you on your path. That is Dharma!

Additional commentary by Gurucharan Singh on this meditation