An integral part of the practice of kundalini yoga is the use of mantra. To understand mantra, we must first understand the power of words and language. The words we use are connected to our personal experiences and history. So through our choice of words when someone asks what kind of day we are having, for example, we define who we are, where we are in our consciousness at that moment, and therefore, define how we will move forward in life. Anyone who has attended an Anthony Robbin’s seminar or who is familiar with the use of affirmations knows what I’m talking about. Aside from using words as part of our daily communications, words can be used as primal sounds, creating a rhythm, keeping you steady and calm. The content of such words are neutral, but they are active in form. These primal sounds can awaken the human potential to heal. It can also regulate our immune function, the quality of our emotions and the effectiveness of our actions. The words we speak become neuro-stimulators that activate many parts of the brain. When repetition of a word or words are combined with the breath, they become powerful tools of transformation, lifting our moods, enhancing feelings and controlling our state of mind at the cellular level. At that level, words create a sound vibration, or mantra.

When repeating a sound with the proper rhythm and quality, it is interpreted as a code by the hypothalamus. This is the central area of the brain that directs impulses and feelings and helps balance both sides of the brain. There are 84 reflex points on the roof of the mouth, and as the tongue stimulates these areas, neuro-chemical messages activate the pituitary gland, or master gland, which is associated with the “third eye” or intuitive region of the brain. As the tongue moves across the roof of the mouth using the primal sounds, or mantras, different areas of the brain are affected. The use of specific sounds can create healing, wholeness, increase intuition, adjust the flow of thoughts, and balance the left and right brain. The ultimate state to be realized through chanting a mantra is called “anahat," sometimes translated as an "infinite state of vibration." Through the practice of mantra, you have the power literally at the tip of your tongue, to tune and attune yourself. To quote from Yogi Bhajan, Master of kundalini yoga and Mahan Tantric of the Western Hemisphere, “when you chant, you pick an infinite sound ..... at first it is conscious and out loud, then it becomes mental ....... then the central nervous system vibrates it and you simply listen. That state in which your nervous system vibrates the mantra without your conscious effort, and the mantra is attuned to the Infinite is the state of anahat.

Remember how your mother told you to “watch your words?” As we cultivate our words in our everyday communication, we must also elevate them. Elevating our words allows us to become fully present as human beings, and the use of mantra allows us to do that.

Try these 2 simple meditations using sound vibration:

The Universal Sound of OM

Begin by sitting cross-legged or in a chair, spine straight, eyes closed.

1. Bring the forefingers together with the thumbs and rest the hands on the knees. Begin with the breath alone, breathing 3 times into the abdomen only, expanding the abdomen on the inhale, contracting on the exhale. On the 4th breath into the abdomen, exhale with the sound AAAAAAAAAAHHHHHHHHHH, breathing out the sound to the end of the breath, allowing the sound to resonate. Do this for a total of 3 breaths. So it’s 3 repetitions without sound and 3 repetitions with sound.

2. Next, bring the forefingers to the first joint of the thumb and breathe 3 times into the chest only. On the next 3 breaths exhale with the sound vibration of EEEEWWW, as in shoe.

3. Now bring the thumbs inside the fists, resting the hands on the knees. Breathe shallowly into the very upper chest, lifting the shoulders to the ears as you complete the inhale. As you exhale reverse the movement. Continue for 3 breaths and then for the last 3 breaths on the exhale vibrate the sound MMMMMM with the mouth closed and the teeth together. You should feel the vibration throughout the cranium. Again, the breath continues with the shoulder movement.

4. Finally, rest the right hand in the palm of the left hand, palms turned up. Inhale as you connect all 3 breaths, first pulling the breath into the abdomen, then the middle chest, then the upper chest, pulling the shoulders to the ears. Reverse the movement on the exhale. For the last 3 breaths combine the breath pattern with the universal sound vibration of OM, letting the sound extend through the length of the breath. When you are finished just sit silently and enjoy the feeling that the sound has created throughout your body.

Practice to achieve a "oneness" of spirit.

Kirtan Kriya

Sa Ta Na Ma

11-31 minutes

Sitting in a meditative posture with the eyes closed, correspond the sound sa ta na ma with a movement of the fingers. With the sound SA touch the index finger, TA touch the middle finger, NA touch the ring finger and MA touch the pinkie finger. With each sound repetition, touch the corresponding finger.

This is said to be the most important meditation in kundalini yoga. It is powerful for emotional balance. Practice 31 minutes for total balance.