Please scroll to the bottom of the document for the meditation.

SEEDS OF CHANGE FOR THE AQUARIAN AGE

T R A N S F O R M AT I O N
91 Transformational Kriyas & Meditations

Please scroll to the bottom of the document for the meditation.

VOLUME ONE

MASTERING THE SELF

Kundalini Yoga as taught by Yogi Bhajan®

Kundalini Research Institute

Training U Publishing U Research U Resources

Please scroll to the bottom of the document for the meditation.

 Please scroll to the bottom of the document for the meditation.

© 2010 Kundalini Research Institute

Published by the Kundalini Research Institute
PO Box 1819, Santa Cruz, NM 87567
www.kundaliniresearchinstitute.org

ISBN 978-1-934532-38-6

All teachings, yoga sets, techniques, kriyas and meditations courtesy of The Teachings of Yogi Bhajan. Reprinted with permission.
Unauthorized duplication is a violation of applicable laws. All Rights Reserved. No part of these Teachings may be reproduced or trans-
mitted in any form by any means, electronic or mechanical, including photocopying and recording, or by any information storage and
retrieval system, except as may be expressly permitted in writing by the The Teachings of Yogi Bhajan. To request permission, please
write to KRI at PO Box 1819, Santa Cruz, NM 87567 or see www.kundaliniresearchinstitute.org.

This publication has received the KRI Seal of Approval. This Seal is given only to products that have
been reviewed for accuracy and integrity of the sections containing the 3HO lifestyle and Kundalini
Yoga as taught by Yogi Bhajan®.

EDITOR
Sat Purkh Kaur Khalsa

CONSULTING EDITORS
Nirvair Singh Khalsa, Tarn Taran Singh Khalsa, Gurucharan Singh Khalsa, Guru Raj Kaur Khalsa

CONTRIBUTORS
Tarn Taran Singh Khalsa and Sat Purkh Kaur Khalsa

KRI REVIEW
Siri Neel Kaur Khalsa

COVER DESIGN
Ravitej Singh Khalsa

BOOK DESIGN & LAYOUT

Guru Raj Kaur Khalsa

PHOTOGRAPHY
Grasshopper Photo, Grace Hopper, photographer; Ravi Tej Singh Khalsa, Dev Dharam Kaur,
Gurudarshan Kaur Khalsa, and Sadhu Kaur Khalsa
Cover Photo of Yogi Bhajan’s Mala: Narayan Singh Khalsa

MODELS
Adesh Kaur, Ardas Kaur Khalsa, Bhajan Kaur, Bir Kaur O’Flaherty, Deva Kaur Khalsa, Dyal Singh Khalsa, Guru Prakash Singh Khalsa, Har
Pal Singh Khalsa, Hargobind Singh Khalsa, Hari Bhajan Kaur Khalsa, Hari Rai Kaur Khalsa, Japa Kaur Khalsa, Jiwan Joti Kaur Khalsa,
Jiwan Mukta Singh, Kirn Kaur Khalsa, Lakhmi Chand Singh Khalsa, Nirinjan Kaur Khalsa, Nirmal Singh Khalsa, Panch Nishan Kaur Khalsa,
Pritham Kaur (Amelia Becker), Sadhu Kaur Khalsa, Sat Atma Kaur Khalsa, Sat Purkh Kaur Khalsa, Siri Amrit Singh Khalsa, Siri Chand
Singh Khalsa, Siri Dyal Kaur Khalsa, Siri Om Kaur Khalsa, Sopurkh Singh Khalsa, Suraj Kaur, Tej Kaur Gaytan, Vanessa Khalsa

Please scroll to the bottom of the document for the meditation.

 D H Y A N A, D H A R A N A & PRATYAHAR 73
Ganesha Meditation for Focus & Clarity

Sit with a straight spine and the eyes closed.

1a

MUDRA: The left thumb and little finger extend out from the hand. The
other fingers are curled into a fist with fingertips on the Moon Mound (the
root of the thumb that extends down to the wrist).

1a) The left hand and elbow are parallel to the floor, with the tip of the
left thumb pressing on the curved notch of the nose between the eyes.

1b) With the right hand and elbow parallel to the floor, grasp the left 1b
little finger with the right hand and close the right hand into a fist around it,
so that both hands now extend straight out from your head. Push the notch
with the tip of the left thumb to the extent that you feel some soreness
as you breathe long and deep. After continued practice, this soreness
reduces.

TIME: Do this for 3 minutes and no longer. With practice you can extend
this meditation up to 11 minutes. But if you’ve mastered it, you only need
3 minutes for immediate focus and to stop the negative thought that was
taking you where you did not want to go.

TO END: Maintain the posture with eyes closed, inhale. Push a little more
and pull the Navel Point in by tightening the abdominal muscles for 10
seconds, then exhale. Repeat one more time.