Sodarshan Chakra Kriya Meditation

Sodarshan Chakra Kriya Meditation

Here is a meditation described in Siri Guru Granth Sahib on page 1106 by Bhagat Jai Dev ji that was taught by SSS Harbhajan Singh Khalsa Yogi ji on August 1991. I just realized that only two shabads are in Siri Guru Granth Sahib by Bhagat Jai Dev and one of these two was him sharing his experience of this meditation.

This is one of those meditations that can create a lot of change in you if you practice is every day consistently.

I have been pretty stressed out lately and started to practice it every morning and it really makes a difference. After finishing the meditation I feel so much more clear and centered.

This meditation is not really a “beginners” meditation and does take some practice, but anyone can do it. This is a powerful meditation and should not be changed or altered. It’s very important to make sure you are doing this kriya correctly, so review all the details below.

Meditation Instructions

Posture: Sit with a straight spine. During the meditation if you

Focus: The eyes are looking at the tip of the nose and 9/10ths closed.  (So Darshan Chakra Kriya is not to be done with the eyes all the way closed) Mudra – The left hand is in Gyan Mudra resting on the left knee (and can be used to keep track of the counting).  The right hand uses the thumb and index finger or little finger to block off the alternate nostrils.

Mantra: Wahe Guru (pronounced, “Wha-Hay-Guroo”).


  1. Block off the right nostril with the right thumb.  Inhale slowly and deeply through the left nostril.  Hold the breath.  Mentally chant “Wha Hay Guroo” 16 times.  Pump the navel point 3 times with each repetition, once on “Wha”, once on “Hay”, and once on “Guroo” – for a total of 48 unbroken pumps.
  2. Unblock the right nostril.  Place the right index finger (pinkie finger can also be used) to block off the left nostril, and exhale slowly and deeply through the right nostril.
  3. Continue repeating steps a & b Time – Do the meditation for 11-31 minutes.  Master practitioners may extend this practice to 62 minutes, then to 2-1/2 hours a day. If you are having difficulty starting out doing the meditation for 11 minutes then pick a shorter time that that you are able to do and increase the time after you get more practice.

To End: Inhale, hold 5-10 seconds, and exhale.  Then stretch and shake every part of your body for about 1 minute, so that the energy can spread throughout your body.

Here is a short video clip of my friend Deva Singh demonstrating the meditation, so you can visually see it being practiced.


This is one of the greatest meditations you can practice.  It has considerable transformational powers.  The personal identity is rebuilt, giving the individual a new perspective on the Self.  It retrains the mind.  It can purify your past karma and the subconscious impulses that may block you from fulfilling you.   It balances all the 27 facets of life and mental projection and gives you the pranic power of health and healing.  It establishes inner happiness and a state of flow and ecstasy in life.  It opens your inner universe to relate, co-create and complete the external universe.

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.

Of all the 20 types of yoga, including Kundalini Yoga, this is the highest Kriya.  This meditation cuts through 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 in a very bad state, techniques imposed from the outside will not work.  The pressure has to be stimulated from within.  The tragedy of life is when the 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. 

There is no time, no place, no space, and no condition attached to this mantra.  Each garbage point 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.  Start practicing slowly; he slower the better.  Start with five minutes a day, and gradually build the time to either 31 or 62 minutes.  Maximum time is 2-1/2 hours for practice of this meditation.” – SSS Harbhajan Singh Khalsa (aka: Yogi Bhajan)

A recently published medical study showed the practice of this meditation to be more effective than antidepressant medication in treating psychological issues.  – (Meditation as Medicine, Dr. Dharma Singh Khalsa, pp.  273-274.)

Recent Update:

There has been more than one description of Sodarshan Ckakra Kriya circulating around.  Nam Kaur checked with Yogi Bhajan and he clearly confirmed that there is only one version of Sodarshan Chakra Kriya.  The correct description is included below.  Here is what was said in Gurdwara on Sunday, December 22nd, 2002:

“Now, most powerful and beautiful is Sodarshan Chakra Kriya.  I thought that I have taught for so many years, now people are ready for it.  We didn’t start teaching it the first day.  For me (I do not know about anyone else) it took 30 years to be able to control my left and right nostrils without holding them with my fingers.  And I still do that sometimes when I feel very weak – I use my hand and fingers.  Somebody can say, “Switching nostrils is not needed since the air coming through the right nostril and the left nostril meets.”  We shall not take any responsibility for such wrong practices!  What the hell is one creating?  Disturbing the pituitary, the master command gland?  These kinds of jokes will end by themselves, but it will be dangerous for those who practice it wrong.  There is nothing in the teachings which are not clearly stated and which have not worked accurately”

“The Teachings are the Teachings, and have no one’s personality in them.  I never edit them; you should not edit them.  It is a Golden Chain.  My own prayer is that you can perfect what it is, and go with it.  It is a funny thing.  It is a three thousand year old proven path – it’s not going to stop.  Why do you want to add or subtract something – to satisfy your ego or convince students?  It is very deceitful on the part of a teacher to teach teachings to please people.  So honestly give people what we have.  Teach like me.  Teach exactly as it is.  If you are not going to teach Kundalini Yoga purely, then don’t teach it at all.  With Kundalini Yoga you are dealing with the life force of the atom.  Don’t play with the pranic energy”

Here is lecture transcript from 1990 when Yogi Bhajan talks about this shabad in the Siri Guru Granth Sahib and the meditation

Here is another video except of Yogi Bhajan talking about intuition and a wonderful discussion about the root mantra Wahe Guru. He then teaches how to do Sodarshan Kriya.

Disclaimer: There is no doubt that the practice of yoga has benefited millions of people. However, any therapeutic benefits attributed come from centuries old yogic tradition, and no medical claims are made here. What is written on our website is not intended as medical advice of any kind. Its intent is solely for information and education. Please consult a qualified, licensed health professional whenever the need for one is indicated.

46 Responses to “Sodarshan Chakra Kriya Meditation”

  1. For me the main challenge starting out is pumping the navel point during each mental chant of “Wha-Hay-Guroo”. My naval would get tired and so I couldn’t keep up. I found that after a few days of practice I was able to do it for longer. I started with about 4-5 minutes and increased the time as I was able to do it for longer.

    I normally do this meditation in the morning or evening when my stomach is empty since the naval pumping would not be good to do when your stomach is full of food.

    To keep track of the navel pumps and mental waheguru chanting I use my thumb (on my left hand) to count out the 16 repetitions of “wah–hay–guru”. I start with the tip of my fingers and then touch each crease in finger (tip of finger and three creases) till I have gone through three fingers, this way I don’t have to actually count consciously. You can see it done in the video above with Deva Singh demonstrating it.

    It takes a bit of practice since you are doing multiple things (eyes 9/10 closed looking at the tip of your nose, chanting wahe guru mentally, pumping your navel point and keeping track of the count along with the breath change).

    So, If you would like to do this meditation be patient and practice it. Don’t give up. I would suggest that you commit to doing it for some time period like 40 days and stick with it! This it will be long enough that you can fully experience the meditation.

    • harpurkh says:

      the counting of the repetitions with the left hand was something adviced by yogi bhajan? cause i did not see it in any kri manual. thx

  2. Ok….I guess my comments are becoming an extension of the blog post.

    I was just doing some searching on the internet and noticed one more reference (this time by Guru Nanak Dev Ji) in Siri Guru Granth Sahib about meditation, in particular to yogic pranayam (breath meditation). The Gurbani describes the process of the left and right nostril breathing which balances your mind and heals the body.

    I think some people are so prejudiced at the word "Yoga" that they miss the opportunity to use these beautiful God given tools to help our body and mind, so that we can be ever clearer and steadier. Yoga is a tool and not the end to the means of finding God. One can easily be led astray by doing anything out of ego, including things the Guru’s practiced such as charity, righteous action, sermons, and taking vows. The purpose of yoga is to prepare your body and mind for the powerful energy of Shabad Guru, which is a yoga in itself.

    Ang 991 from Siri Guru Granth Sahib

    Maaroo, First Mehl:

    Heat up the sun energy of the right nostril, and cool down the moon energy of the left nostril; practicing this breath-control, bring them into perfect balance.

    In this way, the fickle fish of the mind will be held steady; the swan-soul shall not fly away, and the body-wall will not crumble. ||1||

    You fool, why are you deluded by doubt? You do not remember the detached Lord of supreme bliss. ||1||Pause||

    Seize and burn the unbearable; seize and kill the imperishable; leave behind your doubts, and then, you shall drink in the Nectar.

    In this way, the fickle fish of the mind will be held steady; the swan-soul shall not fly away, and the body-wall shall not crumble. ||2||

    For all of you who practice Kundalini Yoga this is quite familiar to know how left and right nostril breathing energizes or cools the body. Your body automatically changes the the dominant nostril every few hours to balance you. At any given time either the left or right nostril will be dominant. When you are tired and sleepy the left nostril will generally be more open and dominant, and vice versa when you are energetic right is dominant.

    I use breathing like this often to deal with so many situations. The breath is directly related to our body and mind. When you are scared or worried you’ll likely be breathing fast and shallow. By consciously breathing you change your whole body chemistry.

  3. Navpreet Kaur says:

    Waheguru Ji Ka khalsa
    Waheguru Ji Ki Fateh

    I consider this a sign. I was just asking waheguru what effective meditation/kriya I could do that incorporates the mantra ‘waheguru” and clears all this garbage from my mind :)

  4. HKaur says:

    Just a quick querry, it might me a silly question, but wasnt sure. Do we have to pump our naval 3 times or just once with each Waheyguru? Which is the Correct way?


  5. Upinder kaur says:

    Dear Gurmustak,
    Kindly read Darpan by prof. Sahib Singh ji to understand meaning of both these shabads.Guru Nanaksahib is clearly telling in this shabad  (SGGS-991-992) –
    you fool, why are you deluded by doubt? You do not remember the detached Lord of supreme bliss. ||1||Pause||
    It is very clear – you are involved in all these acts but do not remember lord!
    If you read gurbani carefully on pages 991 and 992 guru sahib clearly talks about the hypocrisy of all these acts. Gurbani meaning should not be modified according to one’s own view point.
    I have nothing against Yoga. But please don’t change gurbani meanings, it hurts me.

  6. HKaur…. you pump the navel point 3 times with each repetition, once on "Wha", once on "Hay", and once on "Guroo".

    Upinder Kaur, my Punjabi is not that great so reading Prof. Sahib Singh’s translation won’t help me. I did however read the English translation and this is obviously a case where different people interpret something to mean different things. Interpretations are just that…. interpretations. Gurbani has so many different levels. It is easy for something to be mis-understood or interpreted differently.

    We could debate all date about this, but ultimately it doesn’t matter what I or anyone thinks. Who is right and who is wrong?

    I have been raised practicing meditation like this and have seen how it calms the mind and makes one healthier and clearer (better able to connect with the Guru). 

    I’m not trying to convince anyone. This is just a tool which you can choose to use or not. It’s not my loss if you don’t use it. So, if you think the practice of meditation like this is "against Sikhi" then by all means dis-regard this. I for one done feel this way, but we each have a right to our opinions.

    For all the rest of the people, all I can say is try it, practice it, see what you experience and determine for yourself. If it doesn’t benefit you then leave it. It’s easy to criticize what you don’t know and haven’t experienced. It’s a whole different picture once you have practiced something and experienced it first hand.

  7. Upinder Kaur Ji, when I read the line that you quoted:
    you fool, why are you deluded by doubt? You do not remember the detached Lord of supreme bliss.”
    All I can think is he just described the fools who can’t understand the lines above it.

    To the rest of the sangat:
    First I would like to say that I may be a “fool” and blind in many ways, however I have met multitudes of other “fools” who call themselves Sikhs and because of their blindness and ego, they can’t even understand the BASIC instructions of the Guru. Here the Guru is giving a very simple pranayam and then stating you are a fool if you doubt it and can’t use it to steady your mind and remember God!
    I’m really dumbfounded by the number of Sikhs who don’t understand the role of yoga in this Dharmic path. How can we pretend to understand the Guru’s words without studying other technologies (like yoga), histories, scriptures, sciences, etc.?
    If we don’t as Sikhs study yoga, then what do we know of prana, tattvas, Kundalini, chakras, ida, pingala, sushmana? I’ve read all these words in the Siri Guru Granth Sahib. I became a certified Kundalini yoga instructor to understand these concepts better and become a better Sikh.
    Sikh means learner people! If we are too stupid to learn, what’s the point of calling ourselves Sikh?
    How many times must it be stated in the Siri Guru Granth Sahib for us to understand a simple and basic concept? How many times must the Guru relate to us the “true” way of yoga before we practice it and become true yogis?

  8. gurdev kaur says:


  9. singh says:

    Is it to safe to breath from left and exhale through right at all times
    Just came across below.
    According to yoga, the breath in the right nostril is said to be hot, while the flow from the left is cool. Therefore, symbolically, the right channel is known as “sun breath,” and the left channel is referred to as “moon breath.” The energy that flows through the sun breath produces heat in the body; this is catabolic, efferent and acceleratory to the bodily organs. Conversely, the energy that flows through the moon breath produces coolness in the body; this is anabolic, afferent, and inhibitory to the organs. When the breath continues to flow through one nostril for more than two hours, it is a symptom of derangement caused by excessive heat or cold. Consequently, if the sun breath is more active, the heat of the body increases and there can be mental and nervous disturbances. Conversely, when the moon breath is more active, the metabolic activity of the body becomes low, cold and lethargic, and mental activity is suspended.

  10. Kirit Kaur says:

    Gurbani, like words, songs, poems, lyrics and so on, can have different interpretations for everyone.  For example, say I listen to a song, it might mean one thing to me and something completely different to another. At the end of the day, the song would still mean something to me and the other person, it would have two beautiful meanings.  I did not write the song, I do not own the song, so who would I be to judge what it means to someone else. How can one person ultimately decide what everything in this world means? As a Sikh, remember, Sikh means ‘learner’.  You can be 80 years old and still learning, there is always something new to learn. Be open to other people’s opinions, thoughts and beliefs. It is okay to debate, but do not get angry and become frustrated. Also, regarding yoga, it is important to understand that Sikhs who originate from Punjab or who’s parents are Punjabi immigrants living in the western world, yoga is not something that has been taught or considered to be part of ‘Punjabi culture’. Yoga is something that Punjabis know is just ‘there’ but they do not really know (most Punjabis) how to do yoga or how it can help, as a matter of fact, most Indians do not know ANYTHING about yoga. Although recently, some yoga instructors are becoming popular and celebrities in India, it is still something that most people do not practice. Why? I do not know why but my point is that even though yoga originated in the Indian sub-continent, it is still an alienated practice to most Punjabi Sikhs.  Personally, if some people believe that yoga is part of the Sikh way of living, I am cool with that and if some Sikhs believe that it is not necessary for them to practice yoga in order to be a Sikh I am totally cool with that as well.

  11. "Is dehi ko boh sadhana kare,mann te bikheya kabhu na tare" – Sukhmani Sahib,Guru Arjan Dev Jee,SGGS.

    meaning:"Howsoever much one manipulates or purifies the body,the poison(garbage,toxic thoughts)will never ever be cleansed from the mind."

    Upinder Kaur is very right.We don't need yoga,or sciences or anything to be good Sikhs.Sri Guru Granth Sahib is a supreme science in itself.That is all we need.Rest is humbug.

    There are many more examples of Gurbani in SGGS where yoga,kriyas,postures,rituals etc are are categorically denounced and condemned as defunct and false practices.Naam and ONLY Naam can cleanse the mind.All else is false and malpractice and misinterpreation of Gurbani.,which is a grave sin and punishment is eternal hell.

    • Kenny says:

      I believe in Naam being the only thing that can cleanse the mind and eventually return us to our home in Sach Khand. But there are very few people who understand what Naam is. Guru never gave a harsh statement such as those who practice these yogic exercises will receive punishment in eternal hell. And i believe it is unwise for you to pass such judgment. Everyone is on their own spiritual path and at their own stage. Naam actually refers to the panj shabad that is given at the time of initiation from a living Guru. These words are charged by the Guru and have the power to penetrate within oneself so one can experience the higher planes of consciousness that exist within ourselves. I understand that there is a misinterpretation of the Siri Guru Granth Sahib, but these people are practicing yoga and are living a life of self improvement without harming anyone else. There is no reason then to get upset or hurt by this. If that be the case then you should look through your own heart and see where the negativity is actually coming from. There is no reason to get attached to religious names. Remember we first are children of the all powerful God before we are anything else. Guru Nanak Dev Ji and Guru Gobind Singh Ji never came to start a religion. It is in later years after the passing away of the ten Gurus that the disciples viewed themselves as a religious group. This the case with every religion. A Saint gives his teachings but after the Saint passes away the teachings are misinterpreted and a religion is usually formed and people start following rites and rituals instead of the actual practice the Saint came in this world to teach.

  12. Jaswant Singh says:

    Being an amritdhari from Fiji, where i was born, i am now living in NZ, in my entire life i have learnt accupuncture, herbal medicines, electronics etc.Recently i have attended advance level of pranic healing, which is done by not touching a person and also the person to be treated need not be present, it can be done through distance. This involves invocation ( a prayer for help from whoever you beleive in). Using the energies of sun , moon, water, earth air and trees., this is cosmic energies present around us. what i want to say is these facets are all created by  WAHEGURU for the normal humans to protect achieve and heal themselves using these extra powerful free energies present every where, and we do not have to go and fetch any thing outside, it is all inside you and we have to know the method of using it.  I praise the people who bring about the issues of this breathig technique.This is called lom allom, and the other one is the KAPAL BHATI., which is breathig in and exhaling out , after this taking the stomach in as far as possible and blowing the air out through nostrils and at the same time pumping the stomach in and out. this could be the same as what Gurmukh Singh is describing except i could not see the video. these two prayams (kapal bhati and lom alom ) are two most effective sources of activity for any known sickness and the person can remain healthy as long as he he continues. So congratulations for thiose who are striving to bring this back in SIKH practices and i do know Khalsa is set to do its best  in every facets and challenges of life and finally our GURU has already told us RAAJ KAREGA KHALSA . and i know for sure very soon KHALSA is going to achive this and will be worlds no. 1 in sewa simran and parupkaar where it will be recognised by every single person on this earth. thanks again   

  13. Mejindarpal Kaur says:

    Guruji says: Munn tu joat sarup hae apna mool pecchaan…mool pecchaan is what we are asked to do . Does meditation achieve mool pecchaan? Remember the bliss of Hemkunt Sahib ( i havent been so i dont know) and what happens as soon as you get to the lowlands and into Delhi…where is that munn?…If meditation is about the mool pecchaan of the munn, remember how long your bliss at Hemkunt Sahib lasted. 

    Could the answer for mool pecchaan be in the following tukk: Anter Gur Aradhana Jehba Jap Gur Nao, Naetri Satgur Paekhna , Shrevni Sunnna Gur Nao…Iternalise Gur (not Guru), In all your words (to others) repeat Gur nao, In all you see , see satgur, In all you hear, hear gur nao. Use all your senses all the time for experiencing Gur.  Thats what my Guru teaches me is my meditation.

    Thank you Gurmustuk Singh ji for reminding us of the treasures of Sri Guru Granth sahib ji

  14. Harminder Singh says:

    The main thing here is to meditate on WAHE- GURU. It doesn’t matter how you do it. 
    Gurbani tells us not to judge/criticize people and to be humble.
    Also when you meditate a side effect is EGO (homai) this is what must be avoided at all costs. Never think you have done meditation. Always feel blessed that the meditation was done because of Guru Nanaks Ji’s will. and he got you through it. 
    As you meditate the Bani’s meaning will become self apparent and they will change as you develop in simran.

    So please my request to everyone is do not critisize but act on your beliefs. As we will only know the consequences of our action when we have to account for them.

    God Bless
    Harminder Singh

  15. pooja says:

    Meditation (simran) on shabad (waheguru, mool mantar, gurbani) will take us towards right path. Without meditation we will be unable to understand what is right or what is wrong.
    Our parents or any saintly person never told us about yoga, so it is difficult to grasp this idea at this moment.
    Sure, interpretation of bani changes with our level of spirituality.
    Personally, i believe that we can do simran (meditation) 24 hours in any position and we don’t have to make particular posture. Yoga may be good for health reason. If our health improves through yoga, may be we can concentrate easily.

  16. Harjot Singh says:

    to be honest everyones questions and “opinions” are all a bit trivial… As sikhs we should do as much as possible to bring us closer to the guru.. if people wish/do not wish to do yoga it is their own prerogative.. thank you gurmustuk ji for sharing this technique with us, to become closer to the Lord.. fateh

  17. Khabir says:

    Isn’t Yoga for your worldly health? Can’t be anything wrong with that, right?

    I think the objection is on it being turned into something spiritual.

    Especially when reference is made to the Granth. For the granth contains spiritual truth. Not exercises.

    Of course practitioners of Yoga will see improvement in their health. Don’t joggers have a healthier life than couch potatoes?

    As to the spiritual Truth as set out in the Granth, I don’t find any reference to navel pumping (chuckle) and nose thumbing nor 16 reps or indeed any reps of any sort.

    I certainly don’t find the word “Waheguru” on either page 1106 or 991. In fact, in page 1106 itself it is stated by Ravi Das Ji quite clearly “har har har na japas rasna, avar sabh chaad bachan rachna – i.e why don’t you chant har har har, abandon all other devices of words”

    If you HAVE to chant a word to tune your mind to focus on the One then just chant “har”. Since most of us are spiritual infants, and our mind is cluttered by words, if its impossible to empty it completely and focus on the One, then just chant “har” as a means to block out all other words from cluttering the mind and distracting your focus.

    But when you do fully experience the merger with God, you don’t need meditation anymore. He resounds in your entire being ALL the time. Words, even “Har”, are not needed. The focus is intuitive and present always.

    Navel pumping, counting and nose thumbing just distracts you further in your quest from spiritual infant to enlightened being. Of course, the navel pumping is good for your abs. And the breathing exercises great for your lungs, which is a fundamental organ which you can contemporaneously manipulate, unlike your heart, liver and kidneys. So breathing exercises are the bomb! For sure, there will be overall health and energy etc.

    I hope to speak the true wisdom of the words in 991 and 1066 in English and in modern terminology once blessed by the Guru. I will share if I am blessed. I hope it soon, for I find this confusion between spiritual Truth and ancient workouts fascinating!


  18. Upinder Kaur says:

    My dear children,
    I had clearly mentioned that i have nothing against yoga. The whole conversation has been dragged into yoga. My point was gurbani has ONLY one meaning and we should not misinterpret it. Distorting meanings of gurbani according to our own view point is Insult of The Guru. I not a very learned person. I am just a moorakh. I had only quoted Prof. Sahib Singh ji who is always considered a reference for correct meanings of gurbani. here is what he says:
    ਅਰਥ :-(ਹੇ ਜੋਗੀ!) ਤੂੰ ਜਗਤ ਦੀ ਮਾਇਆ ਵਲੋਂ ਵੈਰਾਗਵਾਨ ਹੋ ਕੇ ਉੱਚੇ ਤੋਂ ਉੱਚੇ ਆਤਮਕ ਆਨੰਦ ਦੇ ਮਾਲਕ ਪਰਮਾਤਮਾ ਨੂੰ ਅਜੇ ਤਕ ਪਛਾਣ ਨਹੀਂ ਸਕਿਆ, ਹੇ ਮੂਰਖ! ਤੂੰ (ਪ੍ਰਾਣਾਯਾਮ ਦੇ) ਭੁਲੇਖੇ ਵਿਚ ਪੈ ਕੇ ਕਿਉਂ (ਜੀਵਨ ਦੇ ਅਸਲੀ ਤੋਂ) ਲਾਂਭੇ ਜਾ ਰਿਹਾ ਹੈਂ? ।1।ਰਹਾਉ।(ਹੇ ਜੋਗੀ!) ਤੂੰ ਤਾਮਸੀ ਸੁਭਾਵ ਨੂੰ ਦੂਰ ਕਰ (ਇਹ ਹੈ ਸੱਜੀ ਨਾਸ ਦੇ ਰਸਤੇ ਪ੍ਰਾਣ ਉਤਾਰਨੇ), ਸ਼ਾਂਤੀ ਸੁਭਾਵ ਨੂੰ (ਆਪਣੇ ਅੰਦਰ) ਤਕੜਾ ਕਰ (ਇਹ ਹੈ ਖੱਬੀ ਨਾਸ ਦੇ ਰਸਤੇ ਪ੍ਰਾਣ ਚੜ੍ਹਾਣੇ) । ਸੁਆਸ ਸੁਆਸ ਨਾਮ ਜਪਣ ਵਾਲਾ ਜ਼ਿੰਦਗੀ ਦਾ ਸੁਚੱਜਾ ਢੰਗ ਬਣਾ (ਇਹ ਹੈ ਪ੍ਰਾਣਾਂ ਨੂੰ ਸੁਖਮਨਾ ਨਾੜੀ ਵਿਚ ਟਿਕਾਣਾ) । (ਬੱਸ! ਹੇ ਜੋਗੀ! ਪਰਮਾਤਮਾ ਦੇ ਚਰਨਾਂ ਵਿਚ ਜੁੜਨ ਦਾ ਕੋਈ) ਅਜੇਹਾ ਮੇਲ ਮਿਲਾਓ । ਇਸ ਤਰੀਕੇ ਨਾਲ ਮੱਛੀ ਵਰਗਾ ਚੰਚਲ ਮਨ ਵੱਸ ਵਿਚ ਰੱਖ ਸਕੀਦਾ ਹੈ, ਮਨ ਵਿਕਾਰਾਂ ਵਲ ਨਹੀਂ ਦੌੜਦਾ, ਨਾਹ ਹੀ ਸਰੀਰ ਵਿਕਾਰਾਂ ਵਿਚ ਪੈ ਕੇ ਖ਼ੁਆਰ ਹੁੰਦਾ ਹੈ ।1।
    (ਹੇ ਜੋਗੀ!) ਜਰਾ-ਰਹਿਤ ਪ੍ਰਭੂ ਦੇ ਮੇਲ ਦੇ ਰਾਹ ਵਿਚ ਰੋਕ ਪਾਣ ਵਾਲੇ ਮੋਹ ਨੂੰ (ਆਪਣੇ ਅੰਦਰੋਂ) ਸਾੜ ਦੇ, ਮੌਤ-ਰਹਿਤ ਹਰੀ ਦੇ ਮਿਲਾਪ ਦੇ ਰਸਤੇ ਵਿਚ ਵਿਘਨ ਪਾਣ ਵਾਲੇ ਮਨ ਨੂੰ ਵੱਸ ਵਿਚ ਕਰ ਰੱਖ, ਭਟਕਣਾ ਛੱਡ ਦੇ, ਤਦੋਂ ਹੀ ਆਤਮਕ ਜੀਵਨ ਦੇਣ ਵਾਲਾ ਨਾਮ-ਰਸ ਪੀ ਸਕੀਦਾ ਹੈ । ਇਸੇ ਤਰ੍ਹਾਂ ਮੱਛੀ ਵਰਗਾ ਚੰਚਲ ਮਨ ਕਾਬੂ ਵਿਚ ਰੱਖ ਸਕੀਦਾ ਹੈ, ਮਨ ਵਿਕਾਰਾਂ ਵਲ ਦੌੜਨੋਂ ਹਟ ਜਾਂਦਾ ਹੈ, ਸਰੀਰ ਭੀ ਵਿਕਾਰਾਂ ਵਿਚ ਪੈ ਕੇ ਖ਼ੁਆਰ ਹੋਣੋਂ ਬਚ ਜਾਂਦਾ ਹੈ ।2।
    ਦਾਸ ਨਾਨਕ ਆਖਦਾ ਹੈ ਜੇ ਮਨੁੱਖ ਦਾ ਮਨ ਪਰਮਾਤਮਾ ਦਾ ਸਿਮਰਨ ਕਰੇ, ਤਾਂ ਮਨੁੱਖ ਮਨ ਦੀ ਇਕਾਗ੍ਰਤਾ ਨਾਲ ਸੁਆਸ ਸੁਆਸ (ਨਾਮ ਜਪ ਕੇ) ਆਤਮਕ ਜੀਵਨ ਦੇਣ ਵਾਲਾ ਨਾਮ-ਰਸ ਪੀਂਦਾ ਹੈ । ਇਸ ਤਰੀਕੇ ਨਾਲ ਮੱਛੀ ਦੀ ਚੰਚਲਤਾ ਵਾਲਾ ਮਨ ਵੱਸ ਵਿਚ ਰੱਖ ਸਕੀਦਾ ਹੈ, ਮਨ ਵਿਕਾਰਾਂ ਵਲ ਨਹੀਂ ਦੌੜਦਾ, ਤੇ ਸਰੀਰ ਭੀ ਵਿਕਾਰਾਂ ਵਿਚ ਖਚਿਤ ਨਹੀਂ ਹੁੰਦਾ ।3।9।
    When we don’t understand some thing we should try to find out from those who know better than us.
    There is nothing wrong about yoga. All went wrong when these yogies went and sat on great mountains to do their tapsaya and considered themselves very superior. They looked down upon normal people who lived a married life. They were brahamchries and controled their mind and instincts by prayanam. Guru Nanak here is telling them that simply loving God and remembring him with every breath can do what you  want to achieve. We all know that as these learned persons (yogies) sat on geart mountains people in India suffered by attrocities of the rulers of that time.Guru Nanak only wanted to bring it to their notice that simly doing sadhana and feeling superior about it can do no good to human race.
    As Gurmustak has refered to this shabad in entirly differnt way i wanted to point out.I did it simply out of love I have for all of you. I never wanted to hurt anyone. If you didn’t like my word I am very sorry. I take back all ihave said.The discussion is closed from my side.
    May Guru Nanak bless you all.

  19. Su darshan Chakra Kriya!!!
    I LOVE THIS KRIYA!!! its soo awesome!, Guru Gobind Singh Ji speaks about “Su Darshan Chakra” with in Dasam Granth, this kriya is simply amazing!, and the fact that its the only kriya,and highest kriya, mentioned in Sri Guru Granth Sahib Ji its simply amazing!!!
    this kriya, centers a person, and completely cuts out all the garbage of the mind… you get the best of 3 worlds, you get Kundalini Yoga, Pranaya, and Gurmantar Jaap waheguru!!!!!

  20. quick suggestion, i recommend that you blow out your nose and make sure you do it on an empty stomach, b/c if you’ve eaten you’d burp a whole lot! alot!!! and also if you have a nati pot, you should use it too, and clean out your nose, it would help with the whole breathing as well

  21. Khabir says:

    Although I do not agree with all the things that Phenji Upinder has said, I feel compelled to share on one particular matter. It is her response to something implicit in what Bhais Gurmustak and Harjot and have said, and explicitly stated by Phenji Kirit. It is regarding objective interpretation and subjective interpretation. Whether there is one right interpretation or whether all interpretations are valid.

    The fact that we are discussing, and feel compelled to discuss, is evidence enough of the existence of an objective interpretation. Subjective viewpoints exist within us, the objective “view” exists outside of us and is everlasting and continues to exist long after we are gone. It is the God Perspective. It is the Truth – everlasting, indestructible. Knowable only by the grace of itself, the Truth who is the Supreme Teacher to those who seek It.

    That is why in the Granth, It is the first idea, indeed the Supreme Idea, the summary of all sub-ideas which follow. The all encompassing statement, which can be extrapolated but not amended nor contradicted. The basic proposition, the starting point, the summary of all knowledge, without which there can be no knowledge. It is the proposition that must be accepted before any other proposition is even considered.

    Ek Ong Kaar

    ONE (not 2, 3 etc  – subjectivity, dualism, multiplism etc)
    ALL (encompasses EVERYTHING, nothing is left out. All is taken into account)
    DOES, DID, DO (it moves in one direction, as does time, it takes us in one way, it is mover of all)

    Even its phonetics tell you its meaning.

    the sound of the E, (say it! “Ee”). Notice it is dispersed. It vibrates more than once. It expresses duality, multiplicity, subjectivity.
    Now say it with the K. Eek. The K is sharp. It ends the vibration. The dispersion comes to an end at a single point. Like a the edges of the knife meeting at its point. Eek

    The O is open, consuming, accepting, welcoming, drawing your mind to accept. And then the sound of Ngg. Vibrates your whole skull. Your whole brain feels its physiological effect. From jaw to top of your head, back to front. The Ngg just vibrates it all. Say it Ong. Feel the acceptance of all. Feel how your mind opens and accept it ALL and reverbarates with it ALL.

    From the sharp sound of the K, it moves outward. It moves in one direction. There is no U-turn, like Hangkaar. Which draws in with the Hang, and moves out with the Kar. The Kar has no inward expression. That is why Hangkaar is an act that comes from only within the Ego. It starts with an inward movement. Try it - say Hang, hold it, then Kaar. Feel the minute inward movement then skull vibration, just like the Ng in Ong, vibrating your entire skull. Then the minute feeling of outward movement – Kaar. Do you feel the 2 directional movement? Now just say Kaar, feel how it moves in a singular direction, starting from the point of K, which was where the duality in Ek ended, and moves in one direction ONLY. Unlike Hangkar where the vibration is caused by the inward movement, Ong Kaar only has the vibration of the all encompassing Ong and then the movement in one direction in the Kaar.

    Now feel the combined vibration of the 3 – Ek (dispersed then meeting in a sharp point), Ong (open and vibrates your entire skull),  Kaar (moves in one direction, starting from the sharp point of the K)

    Ek Ong Kaar

    Now the Ek, is the starting point. It means there is no subjectivity in the Truth. There is subjectivity in our mind perceiving the Truth, but that subjectivity is only resolved when it reaches the objective truth. Hence we discuss. And in discussing, the Ong means we take all opinions, all perspectives of the Truth, all information, everything. It is the only way. We do not shut our mind out of any information in discussing. And we move in one direction. Towards the truth, not U-turn inwards to our Ego. There is no point in subjective truth, it dies with our mind. There is a point in subjective perspective, it helps us discover the objective truth. For only your fellow man has the ability to perceive the Truth, and his perception is your best tool to help you see the objective truth. Hence we discuss.

    Of course, if you manage to focus entirely on the ONE, he blesses you with the Truth. Hence we meditate and empty out minds and focus on the ONE. When our Ego merges with the One, we see the eternal truths. All makes sense.

    It is not easy to empty your mind, the best way is to act selflessly, do deeds for others not for yourself, for then you are not focused on your self, but on the Other. Do good deeds and ABANDON ALL RITUALS. It is the beginning of the merger. If you don’t do good deeds, you can’t meditate. You are not used to seeing from outside your Ego. Your Ego is the perpective that rules you. This abandoning of rituals and doing of goods deeds is stated as the method of merger, in the first line of the Lavaa, the marriage of the Ego and the One. I have shared on this in the discussion thread “The Laava in English”. You can read it if the above makes sense.

    Ok, wow, that went really far. What I wanted to say, before that started coming out, was actually very much simpler. It is a meditation that will make it clear that the objective Truth does exist and all is not subjective.

    Contemplate and meditate on this idea….

    Idea that      -     “THERE IS NO RIGHT OR WRONG”

    How can that idea be “right”? When there is no “right” or “wrong”. The idea collapses on itself. It cannot exist.

    If you find peace with the idea that THERE IS RIGHT AND WRONG, you would have started on the journey to the discovery of the Truth.


  22. Khabir says:


    I have learnt that to disagree with a statement, you must first put the statement in the best moral light, in other words, give it its best possible intepretation. I have disagreed with the proposition that Yoga (or ancient exercises) are prescribed or alluded to in Gurbani. This was intuitive, based upon the understanding that Gurbani is about spiritual truth, and not about exercises. Indeed, Yogic methods of obtaining spiritual enlightenment are expressly debunked, even ridiculed you could say, in Gurbani.

    Further, you don’t need Gurbani to teach you that Yoga is about health, not enlightenment. Look at all the Yoga centres sprouting in the urban areas around the world and the conclusion is inevitable. The practitioners achieve better health, more energy, better concentration etc without an iota of enlightenment. It is an exercise.

    However, supposing that Jai Dev Ji’s first line is referring to a Yogic meditation. Lets examine whether it does in fact refer to Chakra Kriya as described by Gurumustak, by reference to evidences of Yogi’s pronouncements.

    Chand – moon (left nostril?) – possible.
    Sat – essence (the breath?) – still possible
    Bhaydia – this one is a bit difficult. It refers to a person who knows the Beyd. The Beyd may be described as “the mystical secrets”. But lets suppose, for the sake of exploration, that Bhaydia is a past tense of a verb, Beyd. That someone has “done the Beyd”. And lets also suppose that Beyd means to inhale. I have no evidence of this, but lets suppose that its true. That Beydia means that “I have inhaled”.
    So the best interpretation or best moral light to the first phrase is “I have inhaled through my left nostril”.

    Second line:
    Nad – tone, or mystical resonance, the vibration of the universe. Ok, lets suppose it refers to the Sushmanaa. Perhaps as the Sushmanaa, in Yogic science, is the organ that can perceive the mystical resonance, the vibration of the universe.
    Sat – essence (again, the breath?)
    Pooria – obtained / received.
    Ok, so the Sushmanaa has received the the breath. Still possible.

    Soor – this means Sun or Strength (it also means swine, but lets ignore that). Perhaps the right nostril in Yogic terminology.
    Sat – essence (breath?)
    Khorhsaa – this means 16 times. That’s the only definition I’ve found. If anyone knows of any other definition, do enlighten me.
    Dat – this is gift or charity. So lets say it means exhale.
    Kia – is did.

    So the best possible moral light that could be given to the proposition that Jai Dev was referring to a Yogic exercise is as follows:

    Left nostril the breath inhaled. Sushmanaa the breath received. Right nostril, the breath 16 times exhaled did.

    This is the best moral light or best interpretation that may be given to Jai Dev Ji’s first verse, the only lines that may be proposed as referring to a Yogic technique.

    It appears that the technique would be to inhale through the left nostril, hold the breath in the Sushmanaa, and exhale 16 times through the right nostril.

    Am I fool? Perhaps Bhai Gurumustak and other Yogic practitioners may enlighten me on where I went wrong above.

    It has been an effort to get this far. It must be because I am motivated by Ego rather than the ONE. However, whatever my motivations may be, the ONE is not altered. It is unchanging. I hope someone more spiritually advanced may guide me towards a better understanding of Jai Dev Ji’s message, whether in the Yogis sense or a poetic sense, which would be the more possible interpretation (with less stretching of meaning required).


  23. deep says:

    Sat Shri Akal, Some time I think how fool we are when we fall prey to this world of illusion. When I saw this photo I felt the power which is beyond our imagination, which even the science of today cannot explain.  I feel like this world is just a mirage. When we criticize each other, when we fight, when we listen to our ego n try to prove ourselves right and others wrong, when we try measure everything in frame of grace and disgrace etc. It means only one thing that we don’t know who we are? what we intend to achieve ? What  we r doing?. All  these r just tools (Yoga, meditation etc.), use which you feel r good for u and leave others. Come out of these illusions. These are just bubbles these will break and by that time everything will be too late. Tame ur mind, mind always seek to achieve the end results, so beware of it. I want to ask from all of u whether pro yoga or against yoga, tell me the technique with which I can achieve the same power of melting a rock. Does anybody know it???

  24. It never ceases to amaze me how people who’ve never studied yoga can be such experts on it’s relevance to the Siri Guru Granth Sahib!
    It never ceases to amaze me that people like Bharat Vir Singh can talk about an eternal hell, when that is a concept totally rejected in Sikh Dharma. Further that he can talk about the benefits of naam and be so ignorant, spiteful, and hateful as we’ve all seen him be, prior to this conversation.
    Another amazing thing was “Khabir” Ji’s discussion of Ek Ong Kaar. He described the affects on the body and mind of merely saying the words “Ek Ong Kaar.” How he missed the point that this IS in fact what YOGA is all about, also surprises me.
    If I may make a suggestion, most Sikhs need to let go of what they think yoga is, and try to understand it from the perspective of the Guru. Guru Nanak certainly chided certain yogis and we all know that. But there are so many references from the Siri Guru Granth Sahib that describe yoga, and true yogis and even require us to practice that kind of yoga!
    Also people need to understand that yoga is a spiritual practice which leads you to union with the beloved. This Dharmic path is a path of Yoga, practicing the Sikh Dharma will lead to union with the beloved. Kundalini yoga and other forms are totally relevent and supportive of a Sikh lifestyle. If people here knew anything about Kundalini yoga, they would know this. Those Sikhs who practice Kundalini yoga, of which I am one, have no confusion about or feeling that it is anything other than another tool to assist us on this householder’s Dharmic path. Kundalini yoga is the yoga of the householder. Because it is so powerful it works in enough time that you do a little in the morning and have the rest of the day to support the householder’s life. People talk about NAAM, and say that is all you need. That is true, but HOW do you implant the NAAM in your body and mind? It’s already in our soul. Where does the ego come from, which separates us from that? Let me think…oh wait, that’s not hard, our bodies and minds are filled with toxins! Wow I knew that even before I studied yoga! So if we want to understand and connect with NAAM, which is our fundamental IDENTITY, then we need something to purify our bodies and minds to receive it.
    Some people can amazingly chant WaheGuru for hours with a distracted mind. That is not achieving NAAM. When I was a kid I didn’t understand mantra or japna, which gives NAAM. When I got older and started practicing yoga, I learned about PAVAN GURU. PAVAN GURU, my very breath of life as my GURU/teacher taught me how to purify my body and mind, and receive NAAM.
    Those who’ve practiced this kriya know, it is extremely powerful. Here Gurumustuk Singh Ji, is sharing this gift to the entire humanity. DON’T CONFUSE or MINIMIZE WHAT IS BEING SHARED HERE PEOPLE!! Some people would rather argue and misunderstand then appreciate and learn for themselves what this could do for them. I’ve personally witnessed this kriya change entire lives, and subsequent cultures. The micro-effect permeated to a macro-effect. One person gaining hold of their mind and making the world a better place. “Man jeetay jag jeet.”
    God bless you all. No offense meant to anybody, my use of sarcasm or criticism is only meant for a learning experience, a way to break through tension and walls of ego (including my own).
    Sat Naam.

  25. The pledges page on is very nice. Please add another pledge “I will keep unshorn hair and refrain from waxing.” This is the main illness pagueing the sikh community today.

  26. Khabir says:

    Just to clarify, in case your sarcasm and criticism has the effect of edifying your Ego and keeping others away from the Truth, there was no reference on the affects on the body and mind by just saying the words Ek Ong Kar.

    There was a reference to phonetics of Ek Ong Kar conveying its meaning.
    To clarify, phonetics is defined in as

    the science or study of speech sounds and their production, transmission, and reception, and their analysis, classification, and transcription. Compare acoustic phonetics, articulatory phonetics, auditory phonetics, physiological phonetics.

    the phonetic system or the body of phonetic facts of a particular language.

    the symbols used to represent the speech sounds of a language.

    In Ek Ong Kar there is the perferct synchronization of sound and meaning.

    For example, the word “bat” when used in reference to the action of hitting, has a very close connection to its meaning. The sound made when the hit connects.

    In reference to the item used to hit, it has a close connection, from the sound then to the item that made the sound.

    In reference to the animal, there is a connection, from the sound made to a part of the animal, then to the animal a whole.

    In reference to the eyelids “batting”, there is far connection. Cos there is no sound, and the connection is made from the visual of the action.

    So on so forth.

    In Ek Ong Kar, there is a direct, totally synchronized connection. It is perfect.

    I don’t think I knocked Yoga in any way, in fact I think its fantastic. It really exercises the body and mind. I have done it before, and hope to do it more. Its FANTASTIC.

    But its still an exercise. You can’t escape from that.

    Stripping it of its divinity is not an act of disrespect. Just like if you tell a Priest that sprinkling “holy” water on someone would not cure him of his flu. The priest may feel disrespected, but that’s just his ego talking. Objectively, there is no disrespect. Just statement of a truth.

    It is unfortunate that you feel Yoga has been “minimized”. It only exposes the confusion of an exercise with the quest for Truth. The confusion has cloathed the exercise with an air of divinity, which when challenged, causes the Homay discomfort. The fear that an assimilated “truth” is being assailed causes the Mind to react and protect it resulting in Krodh. Which expresses itself latently as sarcasm. You are in defence mode. Not in quest mode.

    As for toxins being the cause of ego, you should read and contemplate the granth to understand ego. Read a science book or two to understand toxins and the human body.

    Such a confusion of exercise and spiritual Truth contaminates the vast the body of knowledge empirically obtained by Yoga practitioners. It does a disservice not only to the granth but also to the Yoga methods. A great example would be how someone, in trying to fit Jai Dev Ji’s writings to the Chakra Kriya methods may start breathing through the left, holding it, and exhaling 16 times through the right, instead of the method thaught by Yogi Ji. As Yogiji has said, its a 3,000 year old method. Don’t change it.

    Its the Book of Books containing the Knowledge of Knowledge. Don’t change it either.

  27. Kaur says:

    I’ve been practising this for about 2 days now , everytime I finish I end up with a minty feeling in my throat, am I doing something wrong- anyone who’s doing this/has done this kriya? Thank you :)

  28. sandeep singh says:

    Will these yogic techniques Help me in achieving state of Naam and divine bliss or chanting waheguru only everybreath,everystep???I personally feel that Yogic Kriyas are excellent for preparing your Body&mind and keeping it healthy for concentrating on Naam and gurbani.Just like other physical excercise but Yoga has more to do with Mental calmness also which helps in simran.But is this our Goal- No .Our ultimate spiritual goal remains chanting waheguru only.Yogic Kriyas can be helpful accessory in our armour but main thing is simran.

  29. Hari Singh Khalsa says:

    I just came upon this discussion today, and seeing as how I know Prabhu is in India and rarely accessing a computer, waiting for a response from him could take a while.  For this reason I wanted to bring up several issues that I see with Khabir’s last post. 

    I find it admirable that Khabir advocates an open-minded and non-censoring approach to Sikhi related discussions, and I also enjoyed thoroughly his discussion of Ek Ong Kaar.  However, after setting a tone of being the high-minded humble seeker of the one truth, not affected or offended by subjective interpretations of the one truth, I find his last post to be innacurate (or dishonest if purposely innacurate) and baiting. 

    His last post said “there was no reference on the affects on the body and mind by just saying the words Ek Ong Kar” however a previous post of his said the following:
    “And then the sound of Ngg. Vibrates your whole skull. Your whole brain feels its physiological effect”  Either Khabir doesn’t relate the brain to the mind and view the skull as part of the body or he (knowingly or unknowingly) chose to ignore statements like these in his previous post. 

    I further take issue with his last post as the following statement undermines his own premise:
    “But its still an exercise. You can’t escape from that. …Objectively, there is no disrespect. Just statement of a truth”

    How can one advocating one universal non-subjective truth, list his own subjective interpretation of Yoga as the Objective truth? 

    As someone who believes in examining the phonetics of words it might equally serve Khabir well to view the etymology.  Yoga means, union.  When the SSGS references yoga and instructs one to practice yoga, I believe it is talking about union with God.  When you look at the various mentions of Yoga in the SGGS, a definition of “still an exercise” is not clearly found.  Now to quote what Prabhu said:
    “If I may make a suggestion, most Sikhs need to let go of what they think yoga is, and try to understand it from the perspective of the Guru.”

    This statement sounds to me, like he is the one searching for and advocating a search for an objective truth.

    I agree with Khabir’s statement that “[t]he fear that an assimilated “truth” is being assailed causes the Mind to react and protect it resulting in Krodh.”  But I find it baiting that Khabir takes it upon himself to frame Prabhu’s post as defensive and not on a “quest”.  With so many absolute statements in Khabir’s post I would argue that he is not in “quest” mode either.  It’s easy to rile someone while maintaining your cool only to have the power to point at their reaction or defensiveness in order to prove that you are clearly the victor, as only the one with truth would have the ability and confidence to stay cool in an arena of defensiveness.  The offense however is cleverly masked, Khabir assails Prabhu as ignorant by suggesting he read the SGGS and a science text book, when he used the word “toxin” as a mere analogy.  I don’t know anyone who reads the SGGS more than Prabhu, and suggesting that he read and contemplate it isn’t proof that Khabir has any more knowledge of it then Prabhu. 

    I’m not trying to turn this discussion into a Prabhu vs. Khabir debate, but I very much dislike propaganda, and I don’t like being told how to think.  So I decided I had to comment after being very encouraged by Khabir’s initial posts (which invited open inquiry and discussion) only to be disappointed to find the characteristics of propaganda (that is absolutisms) in his last post.  Despite whatever pitfalls or shortcomings there were in Prabhu’s and Khabir’s posts they both advocate reading and understanding the Guru and I suggest that’s where we end the conversation.

  30. sandeep singh says:

    Prabhu said-People talk about NAAM, and say that is all you need. That is true, but HOW do you implant the NAAM in your body and mind?
    Japuji answers-  “Bhariyey Mat papa key sung o dhopey naaven key Rung”
    what is this Nam Ka Rung.This is ecstasy of divine love which automatically tunes mind to inner music of soul.Where do you get it- In company of iluminated, divinely intoxicated souls while doing simran ,sewa and kirtan through Gurparsad.One Gurmukh hsd beautifully described Naam and simran below-

    “ My dear child, carry on your duties as best as you can, but always remember Guru Nanak with loving passion, as a mother remembers her child, though thoroughly busy.  You should be very particular in doing Simran regularly, even for a few minutes, in the morning on waking up and at night when going to sleep.     Also try to snatch out or steal minutes or moments for Simran, when walking, driving, bathing, dressing and doing other odd works.  It is a matter of your persisting efforts with single-purposeness and intense longing and hunger for Nam .
    Prabhu-Some people can amazingly chant WaheGuru for hours with a distracted mind.
    ——–They are devoid of Love.In India we have seen not one but thousands of Yogi running after money, power and women even after into Yoga for ages.
    Truth is no matter what you do if one does not have Love and affection, longing for Guru all our eforts are useless tools of satisfying ego.And if u have love for guru then whatever you do to reach Him is right.
    “preet nahin jo naam syon to eyo karam bekar”

    3.   Being capable of active divinity in inspirational touch with the Divine Spirit, is -  
    ‘ nam  japna ’ i.e., repeating His Name.  Simran or Remembrances is ‘ Love of God’ in action.      His Name is He himself.  The Word  ‘  wahegurU ’ is God.
    (a)          With the word on our tongue, God is in our Voice.
    (b)          With the Word in our mind, God is in our Mind.
    (c)           With the Word in our soul, God is in our Soul.   
    We may thus find the ‘ Infinite’ in Man, and Man in the ‘ Infinite ’.
    4.    Simran of some kind, no one can escape, as the mind is always thinking, remembering or doing Simran of ‘ something’, on which he has set his mind.    It may be the face of woman or man, friend, an object, some desire, ambition, even greed or lust, which he is always remembering or repeating to himself.   If not God, the spirit of the evil fills him and possesses him.     We just have to change the object of Simran, i.e. from worldly things to Divine Spirit or ‘  Nam’.
    (a)          ‘ Simran’ of God is the highest state of Love, which gives True Divine Life.
    (b)          ‘ Simran’ is the true builder – slow and silent architect of the Soul.
    (c)           ‘ Simran’ is the ascent to the Moral and Spiritual Life.
    (d)          ‘ Simran’ is companionship of angles invisible that rejoice seeing you naming HIM.
    (e)           ‘ Simran’ is seeing God’s Glory, feeling it, drinking it, swallowing and becoming a song and prayer, a flame of love  – personified.
    (f)             ‘ Simran’ is beating a track, and in due time, it will permeate through your mind and soul – deeper and deeper into your soul, and in the process, overpower and overwhelm the worldly spirit of evil.
    (g)           ‘ Simran will gradually but surely supervene and become effortless and spontaneous, like the emanation of fragrance from the flower.
    5.             The incessant chant of  ‘ wahegurU ’  eventually  transports  you to the Divine Realms.
    6.             ( inj  G r  ), where angles come and form above your head a Canopy with their  wing In this state of Divine Consciousness, the inner mind is incessantly doing‘ Simran’ and the outer mind carries out the usual mundane duties.   Thus a balance of ‘ Mind and Soul’  -‘ shj  ’ -‘ worldly activity’ and  ‘ Divine Simran’ is developed.
    6.   ‘ NAM’ is the highest prize or goal of life, according to Gurbani, and naturally you have to pay the highest price in hard labor, persistent efforts, faith, devotion, service and Love.   The one and the only way to achieve this supreme and blissful Divine State of Consciousness is ‘ SIMRAN’ – with the help, guidance and in the company of Enlightened Souls.
    7.   So, my dear child, don’t despair or get sad  – all is well, since you have been blessed with the intense feeling of faith, devotion, longing and Love of the Guru.
    8.   I assure you, Guru Nanak is always looking after you, and helping and guiding you, like a loving Mother.   So,   whenever you get sad or depressed,    call out     
    ‘  – ‘Waheguru ’  just as Baby in distress calls to the Mother.
    9.             I do agree with you that every person has a nucleus of soul in him, which can be developed into a full blooming Soul with the help and guidance of Enlightened Souls.”

  31. Khabir says:

    I’m sorry if the inaccuracy of my words in the Ek Ong Kar post had misled anyone. I was not referring to spiritual affects on body and mind when I said ““And then the sound of Ngg. Vibrates your whole skull. Your whole brain feels its physiological effect”

    I was referring to phonetics and sounds and meaning. My apologies if I encouraged misunderstanding by getting carried away in the flow of the moment. Although physiological effect should not be confused by psychological effect. I reckon the impassioned flow of writing may have communicated a vibe of “mysticism” or “transcendentalism”. I dunno, really can’t figure out how people could have confused what I said.

    I was not baiting (whatever that refers to). I made an absolute statement of the truth as has been revealed to me by the Guru. Let me know where I went wrong, the Guru works through you too.

    I am no enlightened soul. Heck, I’m pretty screwed up. Prabhu, Gurmustak and Hari are probably blessed more by the Guru than me. In fact, if you knew me, you’d agree that I am dust at their feet.

    But I can understand the granth a bit. And its clear that Yoga is debunked as an enlightenment technique. The fact that it is excellent exercise, would not be stated in the granth, as it is not a book of exercises. The fact that its an exercise is pretty darn clear from the things that I have written so far.

    Sorry if I disturbed your peace. The posts were only meant for those seeking the truth, not for those defending their “truths”.

    It makes no difference to me if the millions of Yoga practitioners mistakenly seek enlightenment in exercises. Its your life dude. You could worship a Coke can if you like, nobody is stopping you.

    I just felt compelled to write and share about what I have understood. That compulsion may have been motivated by Ego, or the One. Only the One knows, and only I can contemplate and discover. Of course, your input is invaluable in providing me with a perspective of the truth, as you, my brothers and sisters, are the only ones with the “god given” ability to have an objective perspective of the truth.

    My mission is to control my lust, anger and ego. That’s my battle. And posting here was quite a spiritual exercise. Of course, there is no pass or fail. Just exercising my mind to control the 3 demons.

    There will probably be more of these spiritual exercises for me.


  32. Khabir says:

    Sorry, I meant to say that physiological effect should not be confused with spritual effect.

  33. simranjit harbans singh says:


    Dear Gurmustuk veerji,
    I realized that in the video of Yogi ji, he does not talk about pumping the naval, but just holding the breath there & internally chanting.. so does this mean that both the ways are the same.. I actually find the pumping way better. Kindly guide.


  34. Gurmustuk Veerji .

    In the video where Deva Singh demonstrates Sodarshan Kriya, I find something un-usual. The way I have learn it is – to block both the nostrils once you have inhaled and then chant ‘Wah-Hey-Guru’ and go on for 16 times pumping the navel.

    Deva Singh Ji keeps on pumping the navel and chanting without blocking the left nostril.

    I would like if you make the things clear.

  35. Raven says:


    I would like to ask if questions are still being answered here, since it looks as if there has been no activity for a long time?

    I put question under the Youtube demo video, but the question was not even posted.
    Please explain if possible.

    Thank you!

  36. gurvir says:

    sat shri akal to all….i started doing sodarshan kriya by reading from net and it is working very well ….i feel very fresh and new?it makes me quite nd i love to do this?/my question is can i do sodharshan kriya several times a day or i have do do only once ….because i cant do continously …so plz sugggest can i do after taking rest..??plz reply on my mail …m very thankful to you..
    waheguru waheguru

  37. Devakaur Khalsa says:

    Sat Sri AKaal Gurvir Singh,

    It’s admirable that you are doing Sodarshan CH. K from learning it on the internet! The Siri Singh Sahib/ yogi Bhajan instructed me to do it for 31 mins a day to stabilize my mind and it’s done wonders for me!

    It is fine to break it up performing the meditation several times a day. I’ve had to do that at times myself . Prabhu Singh recently did 2 1/2 hrs a day for 40 days and would do part of it in the morning and the rest at night. He wrote about it on Facebook.

    Keep up ji! WGJKK…WGJKF!

    All the best,


  38. pablo says:

    If I do everything like the original instrucions. Could be dangerous for begginers or for people with some problems of health like high presure, etc? Or it is safe for everyone?
    What implies for the fisical body to be reteining like 1 minute the breathing? It affects the nervous system I supose.
    Whou I can check myself If I am prepared to begin doing it ?

  39. Gurutej says:

    This is great. I would love to add what he said this meditation was for. He said this was to release all phobias especially those having to do with the father, father’s lineage or male related phobias.

    I have a funny and wonderful story about my journey with this meditation. To tired right now and reading from the Guru in a few hours but will share ask me. It was the first 1000 day meditation he ever gave me and I hated it. More to come


  40. Devta Kidd says:

    Has anyone heard anything about the role of the root lock in SCK?

    I’ve known about this kriya for a long time and was taught it with crazayay belly pumping, but I modified because the directions say to pump the naval point, not the belly button. Pumping the naval center is a LOT more subtle than pumping the belly button. If you look at the video of Yogiji doing it, you can’t even see his belly move – that’s because the naval point is above the pubic bone and below the belly button.

  41. Gurjeet Singh says:

    The shabad's message is misinterpreted, its not related to "yoga" in any way. Instead of understanding the whole shabad, some of us are only texting those lines which serve our own purpose.

    Sūr sar sos lai som sar pokẖ lai jugaṯ kar maraṯ so san▫banḏẖ kījai.
    Mīn kī cẖapal si▫o jugaṯ man rākẖī▫ai udai nah hans nah kanḏẖ cẖẖījai. ||1||

    From life till death and again, even though anyone who is "capable" or making the way through successfully but being born and dying again and again, if this is how one sees this life then he is the fool. If someone sees being born and dying as a successful way of life, seeing as if he is the one who can handle life in this way, thinking that this is what he/she should be be doing anyway, is a biggest mistake. If one thinks that the mind and soul can be caressed by this thought and if this is what brings peace to your mind and soul then such a person is the fool. (Sun and Moon represent life and death not the left and right or vice versa nostrils) …. (the agility of the fish represent the mind that gets away and the graceful swan represents the soul)

    Mūṛe kā▫icẖe bẖaram bẖulā.
    Nah cẖīni▫ā parmānanḏ bairāgī. ||1|| rahā▫o.

    Oh! soul, the sleeping soul or the soul who is happily attached to his way of life, wake up. Wake up to the way of life that detaches you from this world and its traps. Contemplate the utmost happiness in detachment. Your attachment to Lord God, don't ever forget this.

    Ajar gahu jār lai amar gahu mār lai bẖarāṯ ṯaj cẖẖod ṯa▫o api▫o pījai.

    You shall be healed by going through this ordeal (ordeal of detaching yourself from being born and dying and again)… you shall be liberated by dying (detaching yourself from this world by being disciplined). To gain the physical ability to live and to gain the spiritual ability to detachment …for this you shall contemplate with the Lord and obtain/grasp/drink that can't be obtained otherwise while you are still considering happy being born and dying again in this world.

    Mīn kī cẖapal si▫o jugaṯ man rākẖī▫ai udai nah hans nah kanḏẖ cẖẖījai. ||2||

    This is how your mind and soul would be in your control rather than the other way around.


    I don't know what to say about those who don't think but the above interpretation is impartial and I don't need to prove anything but the true meaning.

  42. Gurjeet Singh says:

    Allright, this is all very nice. If you have done this kriya for 40 days, please share your spiritual knowledge with us as well. How has this procedure changed your life? I mean I see myself doing this kriya since the day I was born, even before I was born and I doub't if I would be able to do this right now and see the results. Forty days … I am talking in terms of 40 lives

  43. singh says:

    Hey Gurmastaksingh thanks thanks thanks for explanin this meditation. Please tell me one thing more …. Do we need to alternate the nostrils. e.g. first inhale through left nostril and block the right one. Then inhale through right nostril and block the left one.

    It seems like we cannot inhale with right nostril. Please explain


  44. bhag singh says:

    From my little exposure as to the "white sikhs,' punjabi sikhs should emulate their spirit of inquiry,open mindedness and courage to experiment whatever helps in becoming better sikhs,All that is being done is to help them awaken to the true realisation of Wahguru within and not be bogged down by petty cultural chains. Most punjabi sikhs equate punjabi culture as sikh culture which is wrong. what if an eskimo or a tribe from the Amazon were to become sikhs,…would u expect them to accept the punjabi culture? What is important is whether their actions would help them awaken to God thats important.So to all whote sikhs..keep it up. you have done and are doing sevas that no punjab sikhs could have done, Most punjabi sikhs are too focussed on the outer rather than the spirit and think that heredity of sikhism will guarantee them a place in sach khand!what a joke. for your info..i too am a punjabi sikh!