Superhealth Meditations

As instructed by Professor Surinder Singh

“Pursuing a vision of excellence in Sikh Music Education since 1994”

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All of the fol lowing meditations are to be conducted with closed eyes. If possible, sit on the floor without using a cushion, keep the spine straight and pull the left foot towards the body (as you would do for easy pose), but do not put the right foot on your thigh! Instead pull the right foot towards the right knee so that it still rests on the floor. Legs/ankles should not cross over each other. If you are not comfortable without a cushion, use one as flat as possible and reduce its height over time until you are able to sit without it. In case you cannot sit on the floor, you may use a chair and in case you cannot sit up due to illness, you can also do the meditations while lying down or sitting on a chair. Mudra for all meditations: roll the index finger tightly in so that the top joint of index fingers meets the root of the thumb while holding the other fingers straight and together. Whilst holding this mudra place the hands on the knees, keeping the palms up and elbows straight. 1st Meditation Duration: 3 minutes; Mantra: Sat(e)naam(u)

When breathing in, pull the navel towards the spine as far as possible; stretch the diaphragm and lungs; then breathe out and relax the navel; keep the exhale the same length as the inhale and at a slow relaxed pace. When inhaling, meditate mentally and recite on "Sat(e)" and move your tongue as if your speaking it out loud, but keep your mouth closed and do not move the lips; in the same way recite "Naam(u)" when exhaling.

2nd Meditation Duration: 5 to 15 minutes (usually 5 min. but in case of acute illness/

emotional suffering, then duration will be 15 min) Mantra: Vaheguroo

The focus of this meditation is on the exhale, therefore the exhale must be significantly more powerful than the inhale. When starting the exercise pull mool bandh, keep the spine straight and begin the exercise by taking a small inhale and silently meditating on "Vahe" then on the exhale pull the stomach back toward the spine with a powerful push and mentally recite "Guroo" while exhaling breathe through the nose. Again the mantra is not to be recited out aloud but mentally and silently with the tongue moving in the mouth. After exhaling do not fully release and relax the stomach, keep the stomach muscles tight and in your control then take a small inhale and powerful exhale, constantly keeping the stomach muscles in your control while reciting the mantra, and repeat this pattern for the specified duration.

This exercise works the muscles in the area of the navel and the lower back, so don't worry if they start to ache a little at first, that is just because your body is not used to using these muscles and just needs to get comfortable with itself once again, so keep your mind balanced and keep up the process and let it work its miracle.

3rd Meditation Duration: There is no set time duaration for this meditation and must only be

repeated 3 times and no more. Mantra: Ik Oankaar

Inhale a long, deep breath, then exhale completely, keep all breath out and without inhaling bring the chin down to your chest (jalandhar) ensuring no air can get in or out, pull mool bandh and suck the stomach in as far back as you possibly can. Holding this posture mentally recite the Mantra “Ik Oankaar” 16 times at a steady and slow pace, with focus on the navel point. Once this cycle is complete, unlock the chin and take a breath. Repeat the above instructions two more times to complete the Kirya. This exercise must not be repeated more than 3 times.

These 3 Meditations will take approximately 11 minutes (with 5 minutes for Meditation no: 2) and will keep you fit and healthy if you make them part of your daily routine. So give yourself 11 minutes a day to keep the doctor away!

Get ready to say good bye to bad health!!

Naad Yoga Council