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SACRED CIRCLE 2 'Mind & Meditation'


In this 2 hour sacred circle we will touch upon how the mind works and how, through meditation, we can let the mind be our servant as it is meant to be.  It is not that we waive a magic wand and behold, the mind listens to us.  We must cultivate it through an ongoing process of meditation and awareness.


The mind produces thousands of thoughts per second, which can evoke various emotions, such as sadness, depression, anger, happiness, etc.This workshop will include a kriya, warmup and meditation, a process to examine our mind and a sharing related to the process.


The goal of this workshop is to become aware of how the mind works, gain a better understanding of its mechanism, and inspiration to begin a meditation practice.  This will set the ground work for living a happier, healthier and holistic lifestyle.


Participants introduce themselves.                                          


- Pranayama left-right alternate breath

sit with straight spine - should back relaxed - chest raised and neck in slightly

-  close the right nostril with right thumb, inhale deeply through the left nostril - hold 1-2 seconds-close left nostril with right index finger exhale right

repeat pattern - 3 minutes

-  close the left nostril with left thumb, inhale deeply through the right nostril-hold 1-2 seconds-close right nostril with left index finger exhale left

repeat pattern - 3 minutes

- A few warm up exercises

- Tune in with Adi Mantra and protective mantra                                                                                     

 -Warm up for Tratakum Meditation   (see warm up below)                   


excerpt from: 


         There is a secret gateway at the very center of each authentic spiritual practice.  When you open and pass through that gate, you enter the realm of self-transformation.You become empowered with love, knowledge and choice.  In every tradition the gateway is the same.  It is a special point of stillness in the mind.  At the center of all activities, feelings and thoughts there is a point where the mind is silenced and the voice of the heart and soul can be heard.  The inner directions of intuition and destiny become clear and strong.

          The first step toward mastery of this inner stillness, is the practice of one-pointedness, Ekagrata.  Awareness that is focused on a single object, puts the full force of the mind to perceived and know the object of contemplation.  It dissolves the barrier between the observer and the object.  It awakens a special capacity of the mind.  With this capacity, the developed mind can grasp the entirety of the nature and qualities of the object.  The object can be consciousness itself.  In that case, the inner nature and potential of the human spirit reveals itself....                                     

Guru Yoga & The Technology of Tratakum

from The Secret Teachings of Kundalini Yoga

as Given by Yogi Bhajan, PhD and Compiled by Gurucharan Singh Khalsa, PhD

(c)Copyright by K.R.I., January 1990


                       WARM UP FOR TRATAKUM MEDITATION

To be done in a Circle - This warm up links the group energy

1.  All students in a circle raise the arms up over the head and spread them to

a 60 degree angle.  Keep the writsts straight and palms toward each other.  Do

the breath of fire.  Concentrate on the brow point and the center of the palms.

Continue for 3 minutes then inhale and hold the breath in briefly.


2.  Place the hands at the level of the face, fingers point up and the palms face

each other.  It is like you are looking between the palms at the horizon.  Keep

the eyes open and focused at infinity.  Begin long, deep breathing.  Mentally

inhale SAT and exhale NAM.  Continue for 3 minutes, then inhale and hold

briefly.  Relax the arms.

3.  Sit straight in easy pose.  Extend the arms up and out to the sides at a 60 

degree angle.  Join your palms to the palms of the people to each side of you.

Keep the arms straight; adjust where you sit if you need to.  Do breath of

fire for 3 minutes.  Then inhald and hold 10-30 seconds.  Relax the arms.

4)  Interlace your hands with the hands of the people to each side of you.  Bend

the elbows so the arms are close to the side.  Say SAT NAM with the elbows

down by the sides.  Say WAHE GURU as you raise the arms up over the head

between you and the people at your sides.  Create a steady rhythm.  Continue

for 3 minutes then inhale as you stretch the arms up.  Relax the arms.  Let

the hands go.

5)  Raise the arms up over the head.  Place the palms flat together.  Cross the

thumbs and lock the hands in place.  Hug the ears with the arms. Inhale as you

twist the torso to the left, exhale as you twist to the right.  Create a quick

steady rhythm.  Continue for 3 minutes.  End with a deep inhale, torso straight,

hold briefly and relax.

                             TRATAKUM MEDITATION WITH FLAME

This can be done individually or in a group. As Sacred Circle meditation, it is

to be done in a circle.  Prepare the environment first.  The ideal surroundings

are quiet, uninterrupted and meditative. Sit on a sheepskin or on wool or on

wood.  These materials help balance your electromagnetic filed during

meditation.  Cover your back and spine with a light meditation shawl or 

blanket.  In this form of meditation it is common to have the experience of

leaving the body and finding the temperature of the body drops.  The shawl

keeps the spine warm.

                                       Place a candle flame at the height of the root of the nose,

                                       the third eye point.  Sit in easy pose or lotus pose.  Put

                                       both hands in gian mudra relaxed over the knees with 

                                       the elbows straight.  An alternate mudra is prayer pose

                                       with the palms together at the center of the chest.  Sit

                                       with the spine straight.  

                                       To begin with set the flame at a distance of 7 feet.  As you

                                       progress in the practice increase the distance to 11 feet and

                                       finally to 22 feet.  Open the eyes wide.  Then close the lower

                                       and upper eyelids about equally.  This is called making

                                       'snake-eyes".  If the eyelids are in the correct position it

                                       will seem easy to lock them open without blinking.  Focus

                                       on the flame.  See the area just under the hottest part

                                       where there seems to be a dark spot.  Let your breath

                                       become very light, long and meditative.   The flame will

                                       seem to become multi-dimensional.  The nerves will adjust

and the gaze will become steady.  At that point the flame will "talk to you".  It will impart intuitions and thought as the mind clears itself.  As youcontinue to gaze, mentally bring the flame to the third eye point.  Feel and visualize it burning and shining there.  Then take the mental flame to adistance behind the head equal to the distance the physical flame is in front of the head.  Imagine the light and the heat from that location.  This practice will open the intuition and the third eye.  Continue this meditation for 6 to 31 minutes.  (done for 31 minutes in SC).  Then inhale deeply, close the eyelids and put image of the flame at the brow point.  Concentrate on that image.  Let the breath relax and continue to meditate at the brow point for 3 minutes.  Then relax completely.


You can add a mantra to this meditation.   Four mantras most commonly used:  Sat Nam; Whahay Guru; Sa-Ta-Na-Ma; Guru Whahay Guru, Guru Ram Das Guru.  The flame represents light and truth.  Light stimulates the optic system, the sympathetic system and the pituatary gland.

The flame is also the element-tattwa, of fire.  It represents the quality of purification and revelation.  The flame symbolizes the life force that is

at the center of all things.  This form of deep meditation was developed as a high art in India.  It was also the basis of the Judaic tradition of

meditation.  As Yogi Bhajan put it, "The foundation of Judaism is traatika.  That's why they burn the candle for ten nights.  They used to meditate straight on the flame of the candle."  

(c) Copyright Kundalini Research Institute, Jan 1990




  1. What I noticed about my mind as I encountered the different types of thoughts during the meditation.

  2. What I noticed about the sensation of myself or my consciousness in relationship to my mind during the meditation process.



  1. How often do you do things out of habit?

  2. Do you ever think about your thoughts?

  3. Do you usually act out your impulses?

  4. Do you see yourself as a demanding person?

  5. Participants contribute other questions if there is time.


Closing prayer Long time sun – Sat Nam           -                                                                                


EVALUATION FORMS                                                                    




'The Power of Thought' meditation 'A Year with the Master' by Atma Singh Khalsa and Guruprem Kaur Khalsa from the teachings of Yogi Bhajan, Ph.D

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