Toolkit For Crisis

Toolkit For Crisis
Resource network

The primary message from the Siri Singh Sahib (Yogi Bhajan) at this time is to reach out to touch people, help them process their grief and their anger at this tragedy, and of course process our own grief and anger as well. On these pages, we have compiled a toolkit to help. You will find resources for meditations to do as well as to teach to those around you, along with some practical, everyday tools to help: simple stress relief exercises; resources for other meditations and yoga sets to address stress, anger, the need to be grounded, fear, and anxiety and more; foods to eat; mantras which can be helpful and a resource guide. Prayer is our Power! Let us use our collective prayers for healing from this horrific tragedy.

(***Photos of these meditaiton poses are available, please email: [email protected])

Taught September 10, 2001
Meditation to Feel God in our Hearts

Posture: Easy Pose
Eye focus: Eyes are closed
Mudra: Hands are clasped and held at the level of the sternum, slightly in front of the chest. The fingers of the right hand are on top. The wrists are straight, so that there is a pyramid formed by the mudra and arms.
Mantra: Ang Sang Wah-hay Guroo
Music: Nirinjan Kaur’s version was used in class and is to be used if available. If not available then chant without music.
Part 1
Chant along with the mantra, moving the navel point 4 times with each repetition of the mantra for 11 minutes. Then inhale and exhale
Part 2
Maintain the posture, eye focus, and mudra and listen to the mantra for 8 more minutes. If the tape is not available, listen to the sound of your internal chanting.
To end the meditation:
Inhale, exhale, inhale and stretch the arms and hands up as clasped. Stretch the spine. Exhale and relax.

Taught September 11, 2001
Meditation for Healing
Posture: Easy Pose.
Eye Focus: Eyes are closed.
Mudra: Place your hands, palms together,
fingers pointing up, in front of the heart center, in Prayer Pose.
Mantra: Ra Ma Da Sa Sa Say So Hung
Music: In class the version by Gurunam Singh was used. If not available, another version is acceptable.
Timing:
1) Sing the mantra aloud for 11 minutes
2) Whisper the mantra for 5 minutes
3) Listen to the vibration of the mantra inside you, silently, for 1 minute. Breathe in, hold, and exhale.
To end the meditation:
Sing God Bless America

Taught September 18, 2001
Meditation to Send Healing Energy
to Those Who are Suffering

Posture: Easy Pose.
Eye Focus: Eyes are closed.
Mudra: Interlock the fingers
tightly in front of the
heart chakra.
Mantra: Ra Ma Da Sa
Sa Say So Hung
Music: In class, the version by Gurunam Singh was used. If not available, another version is acceptable.
Timing: Chant aloud 5 1/2-11 minutes. To end: Inhale. Hold the breath in prayer. Exhale. Inhale, meditate on the universe, hold this precious breath of life. Let it go. Inhale again, hold it tight, with a prayer. Let it go. Inhale deep, hold the breath in prayer, and direct it to healing. Let it go.