4/14/2017 AMeditationforCouples:KirtanKriyatoCleartheClouds|3HOFoundation

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A Meditation for Couples: Kirtan Kriya to Clear

the Clouds

Posture: Sit in easy pose back to

back with your partner. Hands are in
gyan mudra at the knees.

Eyes: Meditate at the third eye point.

Mantra: The mantra isSA TA NA MA.

As you chantSA, touch the fore nger

to the thumb. OnTA, touch the
middle nger to the thumb. OnNA,
touch the ring nger to the thumb.
OnMA, touch the little nger to the
thumb.

As you chant each syllable, visualize

energy entering the top of the head
and pursuing an "L"-shaped course
from the top of the head out through
the third-eye point, projecting out to In nity. This energy ows along the energy path called the golden
cord, connecting the pineal and the pituitary gland.

Time: Begin chanting in a normal voice for 5 minutes. Then whisper for 5 minutes.

Vibrate the mantra silently for 10 minutes. Then whisper for 5 minutes. And nally, chant aloud for 5
minutes.

Times may be reduced in equal proportion by half for a shorter meditation.

To End: When you have nished, stretch the hands up as far as possible and spread the ngers wide.
Stretch the spine and take several deep breaths. Then relax.

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