Shabd means “the sacred word.” The sound vibration of the Infinite goes into the breath, and then into the core of the being. The best time to practice this meditation is at night before retiring. If practiced regularly, sleep will be deep and relaxed, and the nerves will regenerate. You will find that you think better, work better, love better, and live better. It gives radiance which gives patience, the first condition of real love.

1) Sit in Easy Pose.

2) Place the hand in the lap, palms up, right over left. Gaze at tip of nose, eyes half-closed.

3) Inhale in 4 equal parts (or “sniffs”), mentally hearing the sound Sa Ta Na Ma (pronounced “suh-tuh-nah-muh”). You can mentally count 1-2-3-4 instead.

4) Hold the breath, mentally repeating the mantra 4 times for a total of 16 beats (instead of the mantra, you can count 1-2-3-4, 4 rounds each). Then exhale in 2 equal strokes mentally projecting Wahe Guru (pronounced “wha-hey goo-roo”). As before, you can think 1-2 as you exhale in two strokes rather than the mantra. As you wish!

Continue for 11 minutes. Slowly and gradually work up to 31 minutes.

Sa Ta Na Ma (derived from Sat Nam): a bij or seed mantra that is used often in Kundalini yoga. Roughly translated, it means “I identify with the highest truth of my identity.”

Wahe Guru: Wahe means “wow” or “ecstasy” – an exclamation of the joy of existence. Guru means that force which brings one from darkness into light.