(K.R.I. Level One Teacher Training Manual, p. 449.)

Posture: Sit in Easy Pose or in a chair with a straight spine with a light neck lock (Jalandhar Bandh) and root lock (Mulbandh) (or in Lotus Pose).

Focus: Close the eyes to 1/10th open and concentrate at the third eye point.

Breath: As you inhale long and deep through the nose, mentally repeat the mantra four times. Hold the breath in and repeat the mantra four more times. As the breath goes out steadily through the nose, repeat the mantra mentally four times. Finally, hold the breath out and repeat the mantra four times. Repeat the mantra either in a monotone or in the Kirtan Kriya melody.

Mantra: RA MA DA SA SA SAY SO HUNG.

Meaning of Mantra: Ra=sun energy; Ma=moon energy; Da=earth energy; Sa=infinity, universal energy; Sa=repeat in second half of mantra; Say= the personal embodiment of Sa; So=the personal sense of merger with Sa; Hung= the Infinite, vibrating and real.

Mudra: Put the hands in either Prayer Mudra at the center of the chest or in Gyan Mudra, arms resting on the knees with the elbows straight.

Time: Continue for 11-31 minutes.

End: Inhale deeply, hold the breath for as long as comfortable and relax.

Comments: Yogi Bhajan called this the highest form of pranayam. Each section of breath will automatically access areas of the emotions and mind that need to be adjusted or maintained. On that breath you have your attention and you create the sacred sounds of the Kundalini. This awakens your awareness of your inner being. It gives you a place from which to heal and guide your life. It develops humility and gratitude for the vastness of the gift of life and consciousness.

This particular meditation can take you past the fears that normally stop you from seeing God and the true self. The title means a “four stage breath regulation that is filled with prayer.” It is on the fourth step, the step of the breath held out that most fears are conquered or transformed.

Try this meditation for 120 days. It can open up your life. In terms of numerology it has 128 steps in the breath. That is the master number of 11 at a high octave of subtlety.