Sahej Sukh Dhyaan Meditation

Sahej Sukh Dhyaan is a wonderful and powerful meditation. Bliss, happiness and comfort! What could be better? We practiced it together at Sikh Student Camp last summer and a group of Singhs and Kaurs came together each morning to do it before morning Japji Sahib. If you practice it, it will give you a very calm mind and the ability to listen deeply and understand the root of any situation. Try starting with 5 minutes and work up to 11 minutes. You can do it for as long as you like, but I suggest 11 minutes for 40 days. Try it and see what happens! Report back in the comments here. Wahe Guru!

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"Sahaj is the way of bliss, of happiness. Sahaj also means slow. You do not have to exert yourself much. But you do have to relax. There is no tension. Sukh means comfort. Dhyaan means meditation. Sahej Singh Dhyan is a very ancient technology." 

Sit in any comfortable posture with your chin in, chest out, and spine straight.  This meditation can be done with your hands in a mudra or not, it is your choice. As you breathe in, keep your eyes closed, and consciously feel that the breath is passing between the eyebrows and the root of the nose. It is timed by silent recitation of the Mul Mantra: "Ek Ong Kaar, Saat Nam, Kartaa Purkh, Nirbhao, Nirvair, Akaal Moort, Ajooni Saibhang, Gur Prasaad, Jap, Aad Sach, Jugaad Sach, Haibhee Sach, Nanak Hosee Bhee Sach."

Remember, the recitation of the mantra is totally mental and silent and there are five recitations of the Mul Mantra per complete breath.  During the part when the breath is held, pull your stomach in and diaphragm up to lift the energy.

As you inhale, mentally recite the Mul Mantra once to coincide with the full deep breath, Then hold the breath as you silently recite the Mul Mantra three times, and on the exhalation, mentally recite the Mul Mantra once. Exhale as slowly as you can so the exhale lasts the entire time of the Mul Mantra.

This meditation was originally taught at Khalsa Women’s Training Camp in the summer of 1976

11 Responses to “Sahej Sukh Dhyaan Meditation”

  1. Seems pretty quiet in the comments section. I don’t know about you…but I thought this was an awesome video. I have started to do this meditation every morning for a few minutes and it is great. I feel really calm and centered after doing it. Watch the whole video and give it a try! Have an Experience!

    Please share your experiences by posting a comment here!

    Here is an email that Guruka Singh forwarded to me about one person’s experience with the meditation after they watched the video.

    Wahe Guruji ka Khalsa Waheguru Ji Ki Fateh

    Today I happened to come along the video and I honestly was overwhelmed by experience. I am young lady with as usual daily chores and struggles to make a career. But this meditation really relieved me of some emotions which were hanging at me and I felt quite happy after doing the Dhyaan.

    Thanks for sharing and expressing the whole process so wonderfully and serenity of your face makes other person at peace I dont know why but it does. I listened to other video of yours about judgemental behaviour of people. That was also very eye opening. We all know but still we keep on doing it in direct or indirect way. I totally agree with you, we come along with many Sikhs who will wear turban and still are real nasty people at heart but many who doesnot but still are real Sikh. Thanks so much.

  2. Dear Guruka Singh ji,

    Thanks for sharing this lovely video with all of us.
    I was actually in my chair at my office doing it simultaneously with you, and it was as if you were guiding me directly over the whole process, of sitting straight on the chair etc,,it was so real.

    Just one question, do we actually do the Mool Mantra 5 times in the space of 11 minutes, or is it a couple of reps for 11 minutes, forgive me for my ignorance.

    Waheguruji Ka Khalsa, Waheguruji Ki Fateh,

    Gurjeet Singh ( Happy )

    PS: And must add, seeing you on video everytime is already half the peace,your smile, your talk.

  3. Guruka Singh says:

    Gurjeet Singh Ji – Well, I figured someone must be watching. (chuckle) I’m glad you enjoyed the meditation. Keep going and try to do it every day. It gives such a deep experience.

    We do the Mool Mantra 5 times silently on each breath! One time whilst inhaling – three times with breath suspended – and one time more as we exhale. Each repetition of the mantra takes about 10 seconds (or less if you are fast) so your breath is slowed down a lot and in eleven minutes you are only taking about 14 breaths. If your lung capacity is less, your Jappa can be faster, but don’t rush it and don’t cheat on the breath.


  4. prabhjeet says:

    I realy in mess as i want to here the words but my system is not attach with the audio system so can u send the process of meditation in written form

  5. Anonymous says:

    Dear Guruka Singh ji,

    Thankyou so much for this beautiful video once again! I cannot agree more with the comments made already. An instant smile just comes to my face when I watch your videos, and along with that a beautiful sense of peace. Thank you so much for your serenity, honesty and light in each video, especially this one! I felt wonderful throughout the whole experience. Once again (as it has happened many times before!) this video seemed to come at the exact moment I needed it! It’s like magic :)
    God Bless

  6. Ravinder Singh says:

    Guruka Singh Ji. I watched the video today and am going to put it into practice as a part of the 40 day Sadhana i am doing with the Sikhnet Sangat. Thank you for sharing, you have a knowledge that is so deep and so full of understanding hopefully one day i can achieve the depth of knowledge and love for Sikhi that you have..

    You are an inspiration to me and i am sure alot of others out there.. may you keep sharing..

  7. baljit singh chahal says:

    hello ,guruka singh,i love to watch your video’s they are brillant,they always uplift me and give me an new experiance as i try to do them with the guru’s kirpa.
    I really love they way you mix humour with the lessons it makes me crack up.
    I want to request to you if you can make a video with help to teach about how to do waheguru simran with each breath and how focus the mind on it.I can’t focus on the sound in my head,and the other confusion is should i say wahe as i breath in and guru on the exhale or waheguru on the inhale and exhale,plaese could you help me and others on this question,if you can make a video on this that would be the best help because it is direct and easier to understand.
    I started doing the 5 shabads sounds for 12 min total and the breathing throw both nostrils one by one.i as breath through each nostril i try to say the mool mantra for 10 min.
    one day after i finished the breathing i was just relaxing and felt my breath going in a different rythme and i could feel the pulse pumping in my ears,as i tried to focus on the pusle i heard some sort of sound ,a music but very faint sound, a continious sound,a strange sound i cannot explain and i felt my breathing changed as i was breathing in slowly but not exhaling and there was a rush going up to my head,and the top of the head was where the rush was ,after a few moment i got scared thinking i nerve might burst in my head so i brought my self into normal.i have being trying this for about a month and my ears kind of ring with this kind of noise as i lie down,and the top of head get’s this strange feeling,for the fist few weeks i was feeling scared with what is this.please give me an insite to this please.i also feel with myself in that time as i try not bring any thought in my mind and i feel as my mind is relaxing.
    please emial me on this please as i have not told anyone else about this and i need advise and help on [email protected]
    i have also being trying the suke sahje dhyane ,it is not easy so i try 2 mool martra’s while the breath is held,and i try 3 aswell.i also feel the pulse in me ears vibrating on this,could you please help me on this.
    I am sad that i could’t meet yourself when you were in london in aug,as i was unware and i only read it on the blog,if you are coming this year plaese could you inform me or tell on the sikhnet as there are lost of sikh’s in london who would love to learn kundalini and medition.
    waheguru ji ka khalsa waheguru
    ji ke fhate

  8. Ravinder Singh says:

    I am having a real challenge with the exhale. I end up exhaling before i finish the Mool Mantar, as i am just used to exhaling at that pace. I end up gasping for air after it. Any suggestions? The inhale and the suspended breath are fine, only the exhale catches me out.


  9. Dilpreet says:

    very nice and veeery difficult :)

  10. ajay pal singh says:

    Sat Sri Akal,
    plz tell me detail about this meditation.

  11. sarabjit Kaur says:

    Today I happened to come along the video and I honestly was overwhelmed by experience. I am young lady with as usual daily chores and struggles to make a career. But this meditation really relieved me of some emotions which were hanging at me and I felt quite happy after doing the Dhyaan.