*EK ONG KAR SAT NAM SIRI WAHE GURU (gradually increase the time once you get comfortable ) Ek Ong Kar (One Creator Creation) Sat Nam (True Identity) Siri (greatest) Wahey (wow) Guru (darkness to light)
The breathing technique for reciting this mantra is as follows: (The source from 3HO.org)
Posture:
Sit in an Easy Pose with jalandhar bandh. Have the hands in Gyan Mudra, or resting in Buddha Mudra in the lap. Maintain a strong Neck Lock (jalandhar bandh).
Breath and Mantra:
Ek Ong Kaar Sat Naam Siree Whaa-hay Guroo
Translation: One Creator created this Creation. Truth is His Name. Great beyond description is His infinite wisdom.
Chant in a 2-1/2 breath cycle, in the following manner and try not to let the pitch fall:
Innhale deeply and as you pull in the navel abruptly, chant Ek Ong Kaar is drawn out. Give equal time to Ong and Kaar. On Ong let the sound resonate in the upper cavity of the head, by closing the back of the throat and vibrating the upper palate, and allowing the sound to come through the nose.
Inhale deeply and as you pull in the navel abruptly, chant Sat. Then Naam is drawn out. Then, just as you get to the end of the breath, add a quick Siree (pronounced S'ree).
Inhale half a breath, pull in the navel abruptly, chant Whaa. Then Hay Guroo (Hay should be relatively short, Guroo is pronounced G'roo and is drawn out, but not too long.)
YOU GOT THIS!
I recommend to start with one minute (perhaps just to do the tune in mantra) of practice each day. Consistency is key and a minute of focused practice is better than a longer practice with monkey mind. Once you get used to it increase the time from:
“ if you find resistance strong and dedication weak, you are not ready. Do not fight yourself. But think about the kind of day you want, and tell yourself there is a way in which this very day can happen just like that. Then try again to have the day you want.” —ACIM
3 minutes: Affects your circulation, blood chemistry and stability of the blood. The increased blood circulations begins, distributing enhanced neuroendocrine secretions throughout the body.
7 minutes: Brain patterns start to shift from the static of beta waves, to calmer alpha waves and ultimately to deep relaxing delta waves. Simultaneously, the magnetic force surrounding the body increases in strength.
11 minutes: The pituitary gland, glandular system and the nerves start to learn and change. The sympathetic and parasympathetic nervous systems begin to accommodate the increased energy.
22 minutes: Anxiety producing thoughts in the subconscious begin to clear. Your three minds (negative, positive, and neutral) start to work together so your mental integration changes. 22 is the infinite number of longing and gives mastery of the mental realm.
31 minutes: Affects your whole mind and your aura. Endocrinological balance is achieved, as is balance of the chakra’s of the ethereal body. This balance persists throughout the day, and is reflected by changes in moods and behavior.
61 minutes: Establishes rhythmic habits
PRACTICE MANTRA:
*SA TA NA MA - SA(beginning) TA (life) NA( Death) MA(birth)
*SAT NAM- SAT(truth) NAM(identity) See the true identity.
*OM MA NI PAD ME HUM-
Om (ohm)- Om is the sound or “vibration” of the universe. This sound is the most important of all; but in the context of chanting and mantras, it is meant destroy attachments to ego and establish generosity.
Ma (mah)- Removes the attachment to jealousy and establishes ethics.
Ni (nee)- Removes the attachment to desire and establishes patience.
Pad (pahd)- Removes the attachment to prejudice and establishes perseverance.
Me (meh)- Removes the attachment to possessiveness and establishes concentration.
Hum (hum)- Removes the attachment to hatred and establishes wisdom.
