Snatam Kaur: One Heart, One Spirit, One Love Meditation

Join Snatam Kaur for the full practice of this 40 day Global Kundalini Meditation presented by 3HO Foundation and Spirit Voyage!

Instructions & Mantra:
Sit in easy pose with a straight spine. Stretch your arms out in front, parallel to the ground; palms are facing up with the right hand resting in the left palm. Begin to chant the Mool Mantra. Hold the posture and chant this mantra eleven times. On the 12th repetition raise the hands over the head, arms straight, and the palms pressed together. Then return to the original position and continue the cycle of eleven repetitions with the arms out straight and one repetition with the arms stretched up over the head.

To finish inhale, stretch the arms up and apply Mool Bandh and hold for 20 seconds. Repeat two times and then relax.
One can practice this for 11 to 31 minutes. It is recommended that you complete the 12th cycle of the mantra before ending. For this particular musical version, two cycles of 12 end at 12:42 so this would be your minimum practice time.




Ek ong kaar
satinaam(u)
karataa purakh(u)
nirabha-u, niravair(u)
akaal moorat(i)
ajoonee, saibhang
gur prasaad(i)
jap(u)
aad(i) sach(u)
jugaad(i) sach(u)
haibhee sach(u)
naanak hosee bhee sach(u)

Translation:
One Universal Creator God
The Name is Truth, which vibrates in all
Creative being personified
Without fear or anger
Image of the undying
Beyond birth, self existent
By Guru's Grace
Meditate
True in the primal beginning
True throughout the ages
True even now
Oh Naanak, forever and ever true.