How to begin and end Kundalini Yoga meditations

Before doing either of these meditations please ‘tune in'.
Hands are held as if in prayer at the chest.

Inhale and exhale deeply a few times first and then chant ‘Ong Namo Guru Dev Namo’ on each out breath. Chant the mantra x 3. It is pronounced:

Ong (like ‘gong’)
Namo (‘nam’ like ‘name’. ‘O’ like ‘bow’)
Guru Dev (‘dev’ like ‘Dave’)

Each section is held for an equal length of time, so that ‘ong’ = ‘namo’ = ‘guru dev’ = ‘namo’.

To finish each meditation. Chant Sat Nam x 3. One on each exhale as before. The ‘sat’ is elongated and ‘nam’ is very short.
Sat (‘at’ is like ‘ut’ as in ‘but’)
Nam (‘am’ is like ‘arm’ but without a ‘r’ sound)

Rationale: ‘Ong Namo Guru Dev Namo’ is calling on the ‘divine wisdom’ within. It’s what we want to direct our practice and become more fully realised as we practise. ‘Sat Nam’ is our ‘true identity’, it’s what we want to still be in touch with when we finish and go back out into the world.

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