The following practice offers an opportunity to gently and efficiently remind your body and mind how to be equally soft and strong. The physical placing of your hands on your torso and head provides a feeling of centeredness; and the breath with simple mantra consolidates your energy in the way that is most optimal for you.
Sat Nam [suht nahm] means True Identity, or True Self. This is not, however, related to your material self or ego, nor to your personality as it has developed in response to the world. Rather, Sat Nam calls out to and for the essential being-ness that guides you eternally through the Infinite Universe.
The mantra that closes each round of the short, repeated practice calls for and leads to “liberation.” Mukanday [moo-kahn-day] means Liberator in Gurmukhi (the language of kundalini yoga): the “har har” that precedes it exalts and celebrates the intention and deliverance of, in this case, liberation.
With your energies balanced and integrated, any sense of constraint or limitation lifts; you become free to engage with the earthly realm without undue attachment to the physical body, or to societal “should’s.” Instead, your thoughts and actions emanate and flow from your higher consciousness.
Begin in any comfortable, seated position. Place both hands on your Dan Tien; it can be helpful to place one thumb tip in (or on, if you have an “outy”) your belly button. The palm then automatically rests on the Dan Tien, with the other hand resting on the back of the first hand.
Special note: This practice inherently incorporates the chakras. The first two hand placements interact with chakras 1-4 (two chakras per hand), and the final hand moves awaken chakras 5-7 (and the all-encompassing Eighth Chakra) individually.
Inhale and exhale fully. Then inhale as you silently chant Sat, and exhale as you chant Nam. Simultaneously, move the top hand upward to place its thumb top on the sternum, with the palm resting naturally on the solar plexus below. (These are the Third and Fourth chakras.)
To continue the meditation, inhale Sat, exhale Nam as you move the hand remaining on the Dan TIen above the other hand, so that the Dan TIen hand comes to rest at the level of the throat and collar bone. It is as if you are climbing your hands up a “chakra ladder,” one at a time.
With the lower hand still at the sternum/solar plexus level, and the top hand at the neck, inhale Sat, exhale Nam as you move the lower hand to the Third Eye. Inhale Sat, exhale Nam while you ascend the lower hand to its place on the crown of the head.
Inhale Sat, exhale Nam and join both hands in Venus Lock (fingers clasped, thumb tips touching, palms resting easily apart) about three inches above your head. Inhale and exhale Sat Nam in this position.
Then, inhale Har Har as you raise the Venus Lock upward toward the sky; allow the hands to part, and circle the arms down through your side space as you exhale and chant Mukanday. The timing is such that as you finish the exhale and Mukanday, your hands come to rest on the Dan Tien. Take a full breath in and out, without either mantra. Then repeat the entire sequence, beginning with the Sat Nam breathing and corresponding hand movements upward.
Practice this entire sequence at a smooth, steady, relaxed pace for 3-11 minutes. When you approach this technique with mindful gentleness, you soothingly awaken and activate your energy centers. Subsequently, they respond with the provision of balanced strength and objective insight.