The first Kundalini yoga meditation I found was the Siri Gaitri chanting meditation. There are no words to explain how much practicing this meditation showed up in my life, how much it transformed me, or how much it carried me through and pulled me through some of the most difficult periods of my life.
I found it in January 2013, right before taking off on an extended business trip that would bring me to my knees, and because of how much I came to appreciate it in that time of need, it then became the mainstay of my practice for the next few months - empowering me to quit alcohol once and for all, and carrying me through those first few months of sobriety. I did it in hotel rooms, I did it in my home before bed, I did it in the tub, I did it as I traveled throughout Italy.
I was drawn to the Siri Gaitri because the description I read of it said it balanced the left and right hemispheres of the brain, and at that time, that is what I felt the most disturbed by - an imbalance. The left felt heavier, the right felt flightier, the middle felt squishy, and everything seemed terribly out of whack. There was no center. I put my faith into this practice that it would help me find that tightness in the middle of me that felt completely lost. I imagined as I chanted the words RA MA DA SA SA SE SO HUNG over and over and over again that the left and right parts of me were weaving together. I imagined I was becoming one.
At first it seemed to crack me open (admittedly EVERYTHING cracked me open), and I'd find myself unable to complete it, a ball on my floor vomiting the tears that hadn't come for so long. As I continued to practice, I noticed a range of effects too obvious to ignore. There were times it calmed me down and erased the anxiety. There were times it lit me up and brought a sense of peace and okayness and joy. There were times it brought me that simple sense of desired balance - the left weighing the same as the right. Basically, it seemed to serve me in every way possible, in the exact way needed for that exact moment.
Over time, it became habit and the thing I CRAVED above and beyond any chemical escape. Over time, it became home. Over time, It would come to form the foundation of my now daily Kundalini practice.
The results were beyond doubt with this chant, and the practice was grace in motion. I recommend it to anyone who is going through a period of healing - whether it is recovery from chemical abuse, a bad relationship, a death, or a transition.
THE SIRI GAITRI MANTRA
Mantra. The mantra consists of eight basic sounds:RAA MAA DAA SAA, SAA SAY SO HUNG. Pull in the navel point powerfully on SO and HUNG. Note that HUNG is not long and drawn out. Clip it off forcefully as you pull in the navel. Chant one complete cycle of the entire mantra, and then inhale deeply and repeat. To chant this mantra properly, remember to move the mouth fully with each sound. Feel the resonance in the mouth and the sinus areas. Let your mind concentrate on the qualities that are evoked by the combination of sounds. Translation. Ra - Sun, Ma - Moon, Daa - Earth, Saa - Impersonal Infinity, Say - Totality of Infinity, So - Personal sense of merger and identity, Hung - The infinite, vibrating and real.
Music. It can be chanted without music, but I recommend chanting with music the first few times to get the cadence. I use either a YogaGlo video by Kia Miller to do it with, or I chant along one of these tracks on Spotify.
Sitting position. (See picture at top.) Sit in an Easy Pose or Lotus Pose, with a the chin pulled slightly in and a straight spine (note, hips should always be higher than knees).
Mudra (Hand/arm position). (See picture at top). Have the elbows tucked comfortably against the ribs. Extend the forearms out at a 45-degree angle out from the center of the body. The palms are flat, facing up, the wrists pulled back, fingers together, and thumbs spread. Consciously keep the palms flat during the meditation.
Eyes Focus ("Drishti"). The eyes are closed and rolled up to the third-eye point (the place between the eyebrows - a good tip is to stick your finger there and look at it through your forehead - eyes should feel like they are looking up.)
Breath. Breath will regulate through the chanting.
Time. Continue for 11 to 31 minutes.
To End. Inhale deeply and hold the breath as you offer a healing prayer, visualizing the person you wish to heal (including yourself) as being totally healthy, radiant, and strong. Imagine the person completely engulfed in healing white light, completely healed. Then exhale and inhale deeply again, hold the breath and offer your prayer. Then, lift your arms up high and vigorously shake out your hands and fingers.
Invokes the power to heal and bless. Can dedicate to your own healing or that of another.
The sounds balance the five zones of the left and right hemispheres of the brain to activate the Neutral Mind.
Raises your vibration (from "low-level" energy to "high-level" energy.
Metabolic adjustment of energy in body.