siri shabad singh – instructional: long ek ong kar كلمات اغاني
start by tuning in with chanting ong namo guru dev namo three times
inhale to begin
perform one minute of the breath of fire technique. keep the eyes closed and focused at the brow point, hands in gyan mudra. then inhale, suspend the breath and apply root lock (lifting the _n_s, genitals, and navel). exhale, hold the breath out, and apply root lock again. then release the lock as you inhale. relax the breath
take two deep, cleansing breaths, and inhale to start chanting
ek: contract _n_s and perineum
ong: contract genitals. vibrate at the brow point for anywhere from five to ten seconds (if following the video, vibrate for eight seconds). ong is vibrated for half the exhale
kar: pull the navel in, keeping the pelvic floor engaged. vibrate between five and ten seconds for the second half of the exhale
release root lock. inhale deeply
sat: reapply root lock, activate diaphragm lock (lifting the abdominal wall underneath the rib cage)
nam: vibrate for the entire length of the exhale, anywhere between ten and twenty seconds (if following the video, vibrate for sixteen seconds). keep root and diaphragm locks engaged
when you near the end of the exhale, project a short siri.
inhale halfway
wa: pr_nounce slightly aspirated
hey guru: release root and diaphragm locks. relax
continue for seven minutes with the video
to finish, inhale, and gently suspend the breath for a few seconds. drop the chin slightly to engage neck lock. exhale, and relax. close the practice with one sat nam and deep relaxation
note: everyone teaches this meditation differently. find what technique you’re comfortable with and go with it. i can’t project or vibrate each mantra for eight to sixteen seconds! personally, i practice with good vibes collective’s version of the long ek ong kar. so, you find the method that suits you and your needs
sat nam
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