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Instructions for Our Meditation

Radiance and Protection


Meditation for the Arcline
Part 1: The Naryan Shabad (track 1)

Interlock your fingers, thumbs touching and palms facing down, and lift the mudra above
your head. Lengthen your spine, lift your heart, and pull your chin in slightly. Look down at
the tip of your nose and chant with the Narayan Shabad for 24 minutes.

To End: Inhale and bring your hands crossed over the heart center, right over left. Hold
this breath for 15 seconds. Exhale. Inhale. Hold 13 seconds. Exhale. Inhale. Hold 8
seconds. Exhale.

Part 2: The Narayan Shabad (Track 1)

Stay in this posture with your hands crossed over your heart, and chant along with the
Narayan Shabad for 4 minutes. Then turn off the music and chant the word Narayan with
strength from the navel for 2 minutes.

To End: Inhale deeply and put pressure on your heart center with both hands. Squeeze,
and press every molecule so the energy is distributed equally. Hold for 10-15 seconds
and then push the air out through rounded lips quickly and powerfully in a cannon fire
breath. Repeat 3 times, and relax.

Part 3: Dance! Gobinda (Track 2)


For as long as you are inspired!

Comments: This meditation works on the arcline which is our source of protection and
projection in this world. A clear and strong arcline enhances our power of prayer, of
intention, and allows us to be in our radiance and grace in any situation. Practice this
Global Sadhana meditation for 40 days to shine the light of your soul in every moment,
and to leave behind any patterns of insecurity.

The Narayan Shabad


Complete Mantra:
naam niranjan neer naraa-in.
rasnaa simrat paap bilaa-in. ||1||
rahaa-o.
naaraa-in sabh maahi nivaas.
naaraa-in ghat ghat pargaas.
naaraa-in kahtay narak na jaahi.
naaraa-in sayv sagal fal paahi. ||1||

naaraa-in man maahi aDhaar.


naaraa-in bohith sansaar.
naaraa-in kahat jam bhaag palaa-in.
naaraa-in dant bhaanay daa-in. ||2||

naaraa-in sad sad bakhsind.


naaraa-in keenay sookh anand.
naaraa-in pargat keeno partaap.
naaraa-in sant ko maa-ee baap. ||3||

naaraa-in saaDhsang naraa-in.


baaraN baar naraa-in gaa-in.
basat agochar gur mil lahee.
naaraa-in ot naanak daas gahee.

Language: Gurmukhi

Source: Siri Guru Granth Sahib

Author: Guru Arjan Dev

Translation:
The flawless name is the flow of Narayan, the sacred waters of the Divine. Chanting it
with the tongue all mistakes are washed away. Narayan lives within all. Narayan
awakens each and every heart. Chanting Narayan, one does not fall into the underworld.
By serving Narayan every fruit is obtained. Within my mind is the support of Narayan.
Narayan is the boat to cross the world-ocean. By speaking Narayan, Yamaa, the
messanger of death, flees. Narayan shatters the teeth of Maya, the witch of worldly
entanglement. Narayan is forever and ever the forgiver. Narayan gives peace and bliss.
Narayan reveals magnificence. Narayan is mother and father of the saint. By constantly
repeating Narayan, the blessed sangat becomes Narayan. Again and again sing Narayan.
Upon meeting the Guru the incomprehensive is revealed. Servant Nanak has adopted
Narayan's support.

Translation by Himmat Singh

More Information:
The Narayan Shabad was composed by the fifth Sikh Master, Guru Arjan.
Narayan is one of the many different names for the Divine. It relates to the quality of
water. As a plant needs water for its flowers to blossom, in the same way chanting
Narayan nurtures the Divine Identity within you so that your soul can bloom into its full
beauty and grace.

Narayan is the quality that restores. It allows life to become fresh, lush and green again.

Narayan also can defend against death. It is said in the Siri Guru Granth Sahib that when
Narayan is chanted, death cannot approach.

Chanting this Shabad restores what has been lost. It brings forth abundance and life. It
protects against the power of death.

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