1. Transitions to a Heart Centered World, GururattanKaurKhalsa, Ph.D.

2. Kundalini Yoga Relax and Renew, GururattanKaurKhalsa, Ph.D.

3. Kundalini Yoga Sadhana Guidelines (Daily Practice),Gurucharan Singh Khalsa, Ph.D.

4. Kundalini Yoga for Body, Mind, and Beyond, by Ravi Singh

5. Flow of the Eternal Power, Shakti ParwhaKaurKhalsa KRI approved.

6. Owner’s Manual for the Human Body, KRI approved. 50 pages.

7. Kundalini Yoga - ShaktaKaurKhalsa

8. The Kundalini Yoga Experience

9. A Woman's Book of Yoga - HariKaurKhalsa

10. Kundalini Yoga Manual (for beginners), KRI

11. Slim and trim Kundalini Yoga Exercises and Meditations Especially for Women, based on the teachings of Yogi Bhajan.

Mantra for Lost Things...

Guru Amar Guru Sri Sata

Kal Jauga Rakhe Pata

Raj jog thakathi dion

Guru Ram Das, Amar Das Guru

Ardaas Bhaee

Ram Das Guru, Ram Das Guru

Sachee Sahee

Use two first lines; last part seals the deal...Give it a try!

JAI TE GUNG

This shabd brings strength, courage, glow, grace and inspiration. This mantra is said to cut through your karma, to face our own demons and erase negativity. It activates the power of your spirit to surmount overwhelming odds.

Complete Mantra:

Khag khand bihandan khal dal khandan at ran mandan bar bandan

Bhuj dandh akhandan tej parchandan jot amandan bhaan prabhan

Sukh santaa karnang durman darning kilbikh harnang as sarnang

Jai jai jag kaaran srist ubaaran mam pratipaaran jai tegang

Language: Gurmukhi Source: Dasam Granth Author: Guru Gobind Singh

Translation:

The sword breaks through and cuts down the demons of the mind and body. This beautiful and powerful weapon adorns the battlefield of life.

It is as an extension of the arm, unbreakable, terribly fast, it’s awesome splendor overshadows even the sun.

It protects the peace and happiness of the saints and destroys any powerful negative energy. It has erased the negativity and guilt that I carry. I seek its refuge.

Praise, praise be to the great doer of the world, savior of the creation, my great protector, praise be to the sword!

Try this: Repeat 11 times per day for 40 days. Always tune in with Adi Mantra Ong Namo Guru Dev Namo at least 3 times before reciting.

Meditation to have a restful sleep

SHABAD KRIYA- BEDTIME MEDITATION (*1)

Yogi Bhajan has given us the following meditation to practice before going to bed. If practiced on a regular basis, once a week or even every night, your sleep will be deep and relaxed. The control of the rhythm of the breath strengthens the nervous system and regenerates the nerves. After a few months, the rhythm of your breath will be subconsciously regulated and eventually you will internally chant the mantra while you are sleeping. You may wake up to the internal chant of the mantra and hear it in your daily activities. You will think better, work better, share better and love better. "There cannot be enough praise of the meditation's effect on the personality. It gives the mind the power to stretch to infinity, promotes radiance, patience and practical universality." (Relax & Renew p. 118)

This is a good meditation to do to recover from fatigue caused by normal daily stress, travel and even jet lag.

DIRECTIONS

MUDRA-HAND POSITION
Sit in Easy Pose with a straight spine. Hands are in the lap in Buddha Mudra: palms up, right hand resting on top of left. The thumbs touch and face forward.

EYES
The eyes focus at the tip of the nose with the eyes about 9/10th closed. There are several ways to facilitate looking at the tip of the nose. Bring your forefinger in front of your face and look at it. Keep looking at the forefinger and slowly bring the forefinger to the tip of the nose.

To facilitate the concentration at the tip of the nose, do the following exercise. Bring the arms out to your sides parallel to the ground, palms up. Do breath of fire for 1-3 minutes. This exercise balances the right and left hemispheres of the brain, which makes it easier to maintain the focus of the two eyes.

The eyes focused at the tip of the nose causes the optic nerves to cross at the third eye. Thus it is easier to bring your mental focus to the third eye while the eyes are directed at the tip of the nose. Both the pineal and the pituitary glands and the area between them are stimulated by this eye posture, which has the effect of breaking old habits and creating new ones.

BREATHING AND MANTRA
Inhale 4 equal parts through the nose, i.e. the inhale is divided into 4 sniffs. Mentally vibrate SA TA NA MA with the four parts of the inhale breath.

Hold the breath and mentally repeat 4 repetitions of SA TA NA MA. This will be 16 counts

SA TA NA MA SA TA NA MA SA TA NA MA SA TA NA MA

Then exhale in 2 equal strokes, mentally projecting WAHE GURU

WAHE GURU means ecstasy. WAHE GURU is the result of integrating SAT NAM into the psyche. When we experience the Truth, we feel ecstasy.

TIME
Continue for 11, 15, 22, 31 or even 62 minutes. This meditation will often put you to sleep before you complete the allotted time.