Meditation for Transformation
This meditation is one of the most powerful exercises for profound transformation. It realigns the relation between inner and outer universe and gives the ego perspective on the Soul. It promotes the purification of karma so we can become more efficient in our creativity and enjoy the surrender to the Divine Will in the bigger picture of the flow of life.
Energetically and etherically the exercise aims to deconstruct patterns and pathways in the subconscious mind and nervous system which hold our trauma, karma and fate. The Sodarshan Chakra, “wheel of good vision,” circulates the prana between lunar (inhalation) and solar (exhalation) channels and inscribes surrender to the power of the spirit, the calling of the destiny, the Divine Will, in the triangular rhythm of the Gurmantra “Wa He Guru.”
Vagus Nerve & Healing
The turning of the Sodarshan Chakra releases healing energy. The physical centre of the work is the diaphragm and solar plexus area which is moving throughout the exercise in the rhythm of the mantra. This area is prone to storing up long-held feelings of fear, anxiety and frustration. The rhythmic, pumping movement of the navel brings an invigorating stimulation to the vagus nerve which connects the conscious and subconscious parts of ourselves. Pumping the navel also affects the heart centre positively and clears up the connection between heart and head. This realigns us with our primal motivation.
Although it refers to a different version of the “Sudarshan Kriya,” the effects and connections described in this article are relevant and instructive: The Vagus Nerve and the Healing Promise of The Sudarshan Kriya
The Sodarshan Chakra as a symbol can be seen in pictures and statues around the index finger of Lord Vishnu, the lord of transformation.
Bhagat Jai Dev
“The breath is drawn in through the left nostril,
it is held in the central channel of the Sushmanaa,
and exhaled through the right nostril,
repeating the Divine Name sixteen times.
I am powerless, my power has been broken.
My unstable mind has been stabilised,
and my soul has been adorned.
I drink in the Ambrosial Nectar.
“Within my mind, I chant the Name of the Primal Divine, the Source of virtue.
My vision, that You and I are separate, has melted away.
“I worship the One who is worthy of being worshipped.
I trust the One who is worthy of being trusted.
Like water merging in water, I merge in the Master.
Says Jai Dev, I meditate and contemplate the Luminous, Triumphant Divine.
I am lovingly absorbed in the Nirvana of the Divine.”
– Bhagat Jai Dev (ca 1170 – 1245) in Raag Maru, Siri Guru Granth Sahib
How to Do It
Sit in easy pose with a straight spine. The eyes are fixed at the tip of the nose. (This meditation is not to be done with eyes closed.)
Block the right nostril with the right thumb. Inhale slowly and deeply through the left nostril. Suspend the breath and mentally recite the mantra “Wah He Guru” 16 times in your navel as you pump the navel 3 times with each mantra repetition, once on “Wah,” once on “He” and once on “Guru” for a total of 48 pumps in a continuous rhythm.
After the 16 repetitions of the mantra unblock the right nostril. Use the right ring or little finger to block the left nostril and exhale slowly and deeply through the right nostril. Then inhale again through the left nostril and continue the process for 11-31 minutes. Advanced practitioners may extend this practice to 62 minutes, then to 2.5 hours a day.
To end, hold the breath for 5-10 seconds, then exhale. Stretch the arms up and shake every part of your body so the energy can spread.
You can do this meditation exercise in silence (reciting the mantra inaudibly in your navel) or you can use this recording to support and accompany you: Gurucharan Khalsa Epic Wahe Guru [Note: Musicians provide an essential and priceless contribution to our lives’ joy and healing. Don’t take all your music for free from the internet but make sure to give back to artists by purchasing their music through appropriate platforms.]
Alternatives
If you are struggling to hold the breath for the duration of 48 pumps of the navel, decrease the number of pumps per mantra from 3 to 2, once on “Wah(e)” and once on “Guru”, or even to just one pump per mantra, still keeping the count of the mantra to 16.
Meditate with me
Sodarshan Chakra Kriya
Let’s turn the Sodarshan Chakra by pouring the nectar of Waheguru onto the petals of the sacred lotus. Click on the picture to do the class.
Find classes with shorter versions of Sodarshan Chakra Kriya Meditation on Vimeo by searching for “Sodarshan”.