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  • sitting bull 2:31 on 2014-11-29 Permalink | Reply
    Tags: audio, CD, ,   

    Sodarshan Chakra Kriya Audio beats to aid your meditation count and slow down your breath 

    To help beginners count the 48 belly pumps in Sodarshan Chakra Kriya
    I created some beats to be played until the 16 “WaheGuru”s are internalized:

    The first 3 minutes are played with the Mantra to demonstrate when to pump the belly,
    thereafter the mantra fades out and meditation bells occur at 3,11, 31 and 62 minutes.

    Meanwhile the beat slowly slows down within 62 minutes
    from a very fast pace for breathless beginners to a Yogi-level of a 1-minute-breath cycle.

    To use those beats I do recommend to put all songs in a playlist, but add Songs 70-108 a dozen times and then sort ist by name. (I purposely named the songs in ascending order according to length.
    Then play it whilst doing Sodarshan Chakra Kriya and pump the belly until the breathing-cycle becomes too long, meaning until you run out of air.
    If that is the case I would recommend to either stop the recording; or repead that song until your meditation is finished.

    The next day delete the first song from the list and continue, so that your breath slows down from day to day. But be aware that the timers are not accurate after deletion of songs,
    so you have to set yourself your own timer parallel to playing those songs.

    This way you kill 2 birds in one stone – you internalize the 48 pumps so that you do not need the fingers anymore, and you learn to slow down your breath – my personal strong experience is that the slower your breath is the more you will get out of Sodarshan Chakra Kriya, especially within the 15 minutes directly afterwards !

    • – –

    Since this Kriya is ancient wisdom I won’t charge anything but leave an option for you to pay something for it. You can use this download as a reflection-exercise to work out how much value you give to it.
    One way to see it is to compare the price of digital CDs and take the average sum;
    another way is to reflect upon what it is worth for you;
    a third way is to remember how much you earn per hour and how much of your time you want to give.
    Whatever you do – you do not have to give it to me – especially if you do not like internet-payments.
    To give something to any organization or people in need is good enough – or to donate them some time.
    Sometimes when I find it difficult to reach my intuition I go by eliminating extremes to land in the center, like “0 is to little, but 100 is too much, 2 is too little, but 50 is too much….” etc…
    Even printing out the instructions and burning the CD can be a service to humankind which might be enough.

    I came up with this idea over 10 years ago and left it unpublished for all that time because a fellow musician recommended to me to add some ambient music underneath.
    Because music conditions emotions I find it counterproductive to play anything whilst working on a neutral state of mind. Therefore I did omit any music (except for 3 ambient bonus tracks which may are not related to SCK and be played separately).

    I would recommend for you not to download the 112 individual tracks individually but the entire album, in order to play around in a flexible way with your desired time length and slow it down over time.

    Except for the alarm sound I only used sampled heart beats and wind or breath to bring it as close to your organism as possible.

    If the 10 seconds breathing is too long for you, contact me and I can mail you mp3s with 9, 8 or 7 second long breaths respectively.
    And for anyone who prefers CDs: Mail me and I can either burn an Audio-CD for you or upload the entire 4-CD-package (of all different lengths) including covers and lightscribe templates to some cloud for you to burn it yourself.


  • sitting bull 8:33 on 2014-11-26 Permalink | Reply
    Tags: ,   

    So Darshan Chakra Kriya is like 100 workmen working day and night to clear your Karma 

    After contacting Ana Brett & Ravi Singh I got this mail from Ravi Singh_

    Thanks for writing and congratulations on your 1000 days of So Darshan. I (Ravi) did it for 62 min. (often twice per day) for 18 years. It took everything in my life to another level. So Darshan Chakra Kriya is an updated version of an ancient Brahmin purification technique. That is well documented. The ones who did the updating were the lineage of Sikh Gurus who elevated everything yoga to a very high Spiritual plateau. So Darshan Chakra Kriya is described verbatim (by the poet Jai Dev) in the Siri Guru Granth, the Holy book of the Sikhs. Please check our post on So Darshan Chakra Kriya.

    Basically what Kundalini Yoga is is the “greatest hits,” of the Saints and Sages of the Ages. Yogi Bhajan didn’t “fabricate” Kundalini Yoga. If what came before (in yoga) was like Lester Young then Yogi Bhajan was Charlie Parker. Charlie Parker’s innovations in music were built upon what came before. There are elements of the K. Yoga we know and love in the Bihar school of yoga and in the esoteric branch of Sikhism, but Yogi Bhajan tied it all together into a cohesive system. By the Grace of the Infinite may may Kundalini Yoga continue to flourish and help people to heal their lives and heal the world.

    We go into all of this in detail in the book we’ve written and which is now in the production phase. We’ll keep you posted via our e-newsletter

    We wish you joy, health, and abundant blessings!

    All Best,
    Ana Brett & Ravi SIngh

    Ravi Singh & Ana Brett
    And I would like to add following story:

    A young disciple asked Buddha: How long will it take me to burn through all of my karma. Buddha said, Can you imagine a block of marble 1 mile square? Now imagine that once a year a dove flies over the top of the marble trailing a silk scarf. How long do you think it would take to wear that block of marble down to nothing? Thats what each of us is up against with regard to the load of karmic debt we carry.

    So Darshan Chakra Kriya is like 100 workmen with electric sanders working day and night on that
    metaphorical marble. So Darshan Chakra Kriya is the most important and powerful meditation in Kundalini Yoga. This meditation will very quickly and effectively help you clarify and resolve the core issues in your life and very directly begin to transform your life in ways in ways you may not even be able to imagine!

    • Thilo 9:25 on 2014-11-26 Permalink | Reply

      Thank you so much for your information and explanation, Ravi !
      I like your musical analogy, because I did play Saxophon in Berlin, London and NYC for many years 🙂

      Amazing that you did SCK for so long! That brings me up to a few practical questions:
      Since you dedicated decates to SCK, did it never tempt you to do 2.5 hours in one go, to see how that would work out ?
      I always wonder when people tell me that it is the highest Kriya but somehow they did stop it – what made you stop it?

      … and also some theoretical questions:
      Why do you spell it “So Darshan” and not Sodarshan? Does it have to do with Darshan?
      Whilst you mailed I did find out about the SGGS-reference of SCK and posted them here: https://sodarshanchakrakriya.wordpress.com/2014/11/16/some-ancient-roots-of-sodarshan-chakra-kriya/
      Since you say that it is well documented, could you point me to sources on the ancient Brahmin Purification?


    • Thilo 11:41 on 2014-12-09 Permalink | Reply

      After 2 weeks Ravi did mail:

      I have heard rerference to So Darshan as an “ancient Brahmin purification technique” from Yogi Bhajan and some Indian swamis but I can’t point to a reference in any literature to substantiate that. It makes perfect sense though. Things are updated constantly. For instance Tibetan Buddhism absorbed the Bon religion and its predecessor the “Mon” tradition. Christianity absorbed the “pagan” traditions etc. It’s our feeling that Yogi Bhajan may not have been a perfect person, but he was in many respects a perfect Teacher. His depth of understanding and Mastery with regard to Spiritual technologies was really unprecedented. His teachings didn’t occur in a vacuum but were and extension of the inner school of Sikhism as well the many yoga traditions he was exposed to in India. So even if Yogi Bhajan did “make up” some things those things still were an extension of what came before and part of a continuing evolution of Spiritual technology. It is our feeling that Kundalini Yoga will continue to evolve and that to relate to Kundalini Yoga as taught by Yogi Bhajan as a form of dogma and something indelibly fixed won’t work. K. Yoga is a Tantric system and that means it’s dynamic. We need to strike the Tantric balance of having reverence for what came before but also not to be afraid to question, experiment, and innovate.

      I also want to point out that I added another finding yout a 13th century christian version of Pranayama Yoga which is very simliar to Sodarshan Chakra Kriya here: https://sodarshanchakrakriya.wordpress.com/2014/12/13/a-western-version-of-sodarshan-chakra-kriya-from-the-13th-century

      And after me asking why he stopped SCK -after all it promises enlightenemt – he responded:

      I stopped So Darshan because I wanted to start exploring other amazing K. Yoga meditations: Ganpati Kriya, Gian Siddhi Kriya (hands over ears, fingers pointing straight back, Gobinday, Mukunday…4x per breath), etc.

      Liked by 1 person

    • Amy 2:53 on 2018-06-25 Permalink | Reply

      Wow. Thank you so much for this website.


  • sitting bull 3:57 on 2014-11-16 Permalink | Reply
    Tags: breath, , , research, Siri Guru Granth Sahib, , sources   

    Some ancient roots of Sodarshan Chakra Kriya 

    Everyone believes in something – I do believe in a Pranayama Kundalini-Yoga-Exercise called Sodarshan Chakra Kriya, because it promises to balance out the entire energy.

    On further research some people who are not in alignment with Yogi Bhajan’s teachings and 3HO-organization seriously doubted that this Meditation; which I put (since the last 4 and for the 4 years) all my efforts into;
    would not be an authentic ancient yogic exercise, but a made up Kriya from Yogi Bhajan.

    This was worse for me than having personal patience issues with the meditation (and believe me I was challenged many times to practice consistently). Over the last 20 years my entire spiritual focus was on trying and failing and trying again to accomplish SCK; and for the last thousand days I  did already build the Kriya up to over an hour.
    I did even sacrifice my entire social-life and career in order to be able to complete Sodarshan Chakra Kriya. And suddenly it turns out to potentially be as fake as weapons of mass-destruction in Iraq or our entire money system? I was really worried that I had directed my entire life into Yogi Bhajan’s personal invention.

    So I sat back and contemplated what to do:
    The first step was to continue my 1000 days, because I always would be able to drop it at a later stage, but I would not be able to reclaim the 68 days I already did, if I stopped it now.
    I also remembered that this exercise had some strong benefits for me – so even if it was all made up, there definitely was something valuable in it.

    So whilst I continued to do practice daily, I did mail to a bunch of people who run other Sodarshan-Chakra-Kriya websites, someone repied that SCK would be referenced in the Sri Granth Sahib, so I did searched an online version for a simple part of the instruction – the phrase “left nostril” and found the following: at srigranth.org :

    • The breath is drawn in through the left nostril;
    • it is held in the central channel of the Sukhmanaa,
    • and exhaled through the right nostril,
    • repeating the Lord’s Name sixteen times

    Considering that “Wahe Guru” ist the Sikh name for God, this comes close to Yogi Bhajan’s instruction:
    Block off the right nostril with the right thumb.

    • Inhale slowly and deeply through the left nostril and
    • hold the breath.
    • Mentally chant ‘Wahe Guru” 16 times, while pumping the navel point 3 times with each repetition (once on ”Waa”, once on ”hey”, and once on ”Guru”) for a total of 48 pumps.

    Unblock the right nostril and use the right index or pinkie finger to block the left nostril.

    • Exhale slowly and deeply through the right nostril. Continue, inhaling left nostril, exhaling right.

    Simultaneous to my findings Sat Avtar Kaur found in mrsikhnet.com:
    Here is a meditation described in Siri Guru Granth Sahib on page 1106 by Bhagat Jai Dev ji that was taught by SSS Harbhajan Singh Khalsa Yogi ji on August 1991. I just realized that only two shabads are in Siri Guru Granth Sahib by Bhagat Jai Dev and one of these two was him sharing his experience of this meditation.
    I looked up which shabads he refers to
    So far I can see following lines which somehow correlate with SCK:
    On page 526:
    ਗੋਬਿੰਦ ਗੋਬਿੰਦੇਤਿ ਜਪਿ ਨਰ ਸਕਲ ਸਿਧਿ ਪਦੰ ॥
    गोबिंद गोबिंदेति जपि नर सकल सिधि पदं ॥
    Gobinḝ gobinḝėṯ jap nar sakal siḝẖ paḝaʼn.
    Meditate on the Lord of the Universe, the Lord of the Universe, O man; He is the source of all the spiritual powers of the Siddhas.
    And as mentioned above on page 1106:
    ਚੰਦ ਸਤ ਭੇਦਿਆ ਨਾਦ ਸਤ ਪੂਰਿਆ ਸੂਰ ਸਤ ਖੋੜਸਾ ਦਤ੝ ਕੀਆ ॥
    चंद सत भेदिआ नाद सत पूरिआ सूर सत खोड़सा दतढ़ कीआ ॥
    Cẖanḝ saṯ bẖėḝiĝ nĝḝ saṯ pūriĝ sūr saṯ kẖoṛsĝ ḝaṯ kīĝ.
    The breath is drawn in through the left nostril; it is held in the central channel of the Sukhmanaa, and exhaled through the right nostril, repeating the Lord’s Name sixteen times.

    So it seems that this is the proof that Sodarshan Chakra Kriya has some roots at least in the Sri Guru Granth Sahib.

    Having just seen more verses I assume that yogis either wrote those verses or took several texts spread out in the SGGS in order to fuse them together to entire Yoga-Kriyas or sets.

    • – – – – – – – – – – – – – – – – – – – –

    Some sources I spontaneously found were:

    Page 905, Line 7
    “The Yogi draws the breath upwards, and opens the Tenth Gate.
    He practices inner cleansing and the six rituals of purification.
    But without the Lord’s Name, the breath he draws is useless.”
    Guru Nanak Dev
    This is a clear reference to the Mantra “Wahe Guru” as well as the necessary believe in god which I will tackle in another article.

    • – – – – – – – – – – – – – – – – – – – –

    Page 333, Line 3
    ultat pavan chakar khat bhayday surat sunn anraagee.
    “I turned my breath inwards, and pierced through the six chakras of the body, and my awareness was centered on the Primal Void of the Absolute Lord.” – Bhakta Kabir –
    Relates to: Holding the breath, pumping the belly & mentally chanting “Wahe Guru”.

    • – – – – – – – – – – – – – – – – – – – –

    Page 991, Line 16
    soor sar sos lai som sar pokh lai jugat kar marat so san-banDh keejai.
    “Heat up the sun energy of the right nostril, and cool down the moon energy of the left nostril; practicing this breath-control, bring them into perfect balance.”
    Guru Nanak Dev
    The thumb is correlates to the thumb which heats up and the index finger to the Jupiter (and as it seems the Jupiter cooles down the left moon nostril).

    • – – – – – – – – – – – – – – – – – – – –

    Page 359, Line 8
    man motee jay gahnaa hovai pa-un hovai soot Dhaaree.
    “If the pearl of the mind is strung like a jewel on the thread of the breath,…”
    Guru Nanak Dev
    This could be a reference to pumping the belly, hence directing the mind down the threat of the breath.

    • – – – – – – – – – – – – – – – – – – – –

    The following quotes also emphasize on the importance of breath and a dedication to the divine. I saw Sikhs fighting amongst Kundalini-students because former focus on the believe in god and latter in the technique of the practice. It seems that both are essential for a spiritual sucess:

    Page 969,
    “Joining the two channels of the breath, I have lit the furnace, and I drink in the supreme, sublime essence.” – Bhakta Kabir –

    • – – – – – – – – – – – – – – – – – – – –

    Page 972
    “The mind, the master of the breath, abides in the state of supreme bliss. There is no death, no re-birth, and no aging for me now. || 1 |
    | Pause |
    | Turning away from materialism, I have found intuitive support. I have entered into the sky of the mind, and opened the Tenth Gate. The chakras of the coiled Kundalini energy have been opened, and I have met my Sovereign Lord King without fear.”

    • – – – – – – – – – – – – – – – – – – – –

    Page 1123, Line 13
    ree kalvaar gavaar moodh mat ulto pavan firaava-o.
    “You barbaric brute, with your primitive intellect – reverse your breath and turn it inward.” – Bhakta Kabir –

    • – – – – – – – – – – – – – – – – – – – –

    Page 1365, Line 8
    kabeer maa-i-aa dolnee pavan jhakolanhaar.
    “Kabeer, Maya is the butter-churn, and the breath is the churning-stick.”
    Bhakta Kabir

    • – – – – – – – – – – – – – – – – – – – –

     I also wrote an article about a fascinating 800 year old source – 200 years older than the Siri Guru Grant Sahib, where a christian gnostic version of Sodarshan Chakra Kriya is described here.

    This means that you now have the choice to modify Sodarshan Chakra Kriya to your own believe if you understand its principles – this is what Yogi Bhajan or some Sikhs have done – they altered ancient Pranayama Techniques to implement it in their believe system. So even Jews, Muslims or any Religion whatsoever should be able to utilize this knowledge. Contact me if you want to work it out for your own religion and I will do my best to help with my experience.

    • – – – – – – – – – – – – – – – – – – – –

    When asking Ravi Singh & Ana Brett that according to the tantra shastras, Sodarshan Chakakra Kriya can purify your past karma and the subconscious impulses that may block you from fulfilling one, they mailed me:

    “In the Sharada Tilaka Tanta a proto-version of So Darshan Chakra Kriya is described:
    Inhale through the left nosril (concentrating on the left side of the spine) for 16 counts. Hold the breath for 64 counts guiding energy into the central channel of the spine (shushumna). Exhale through the right nostril for 32 counts.
    It states that this can be done with or without a mantra recited mentally.”

    Since in Kriya Yoga one also should breath in 4 beats, hold the breath for 16 beats and breath out 8 beats, it seems that one yogi secret is the ratio of breathing in to holding to breathing out being: 1:4:2.
    Hence I will try breathing in thinking 4x “wahe guru” (which is 12 beats),
    pump 16x as instructed while holding the breath (48 beats)

    • the pumping seems equilvalent to guiding energy to the spine)

    and breath out thinking 8 times “wahe guru” (not pumping my stomach on the breaths).
    This then is equivalent to a 1:4:2 ratio.

    I know one should not add anything to the kriya, so I won’t recommend it to others,
    I just experiment with it in order to see if I can find the common breathing ratio.



    • Amy 3:37 on 2018-07-05 Permalink | Reply

      This is all so interesting! Wow thank you. Curious – do you know anything about the Art of Living courses which teach something they call Sudarshan Kriya? I’m assuming it’s based on SCK. Do you know anything about this organization?


      • sitting bull 3:50 on 2018-07-05 Permalink | Reply

        Thanks – I did start a longterm project doing SCK and whilst doing research my philosophy was that I might as well share all informations with everyone, because it is not mine in the first place.

        There is a guy here commenting called David Cook. He did some research about it recently.
        You can reply to him or wait for him to contact you, because I will send him your comment and webadress.


    • David Cook 5:39 on 2018-07-05 Permalink | Reply

      Amy, I am sure they are the same thing. I would look at the 3HO version of this kriya https://www.3ho.org/kundalini-yoga/pranayam/pranayam-techniques/sodarshan-chakra-kriya
      as the original. There are many, many descriptions of this meditation available but they mostly stick pretty closely to this version. It is not easy to do at first, and requires some practice, but with patience and persistence, the results will come. Most will say try this daily in the morning, making time before breakfast.
      Best wishes – Thilo and I encourage your questions about SCK as it has had a big effect on our individual lives.


      • sitting bull 20:37 on 2018-07-05 Permalink | Reply

        David, I think she meant the “Sudarshan Kriya”, which often is mistaken even by search engines for Sodarshan Chakra Kriya.
        I just realized that by accident about 30 years ago I think I attended one of their events with Ravi Shankar himself who looked into everyones eyes for a few seconds.
        I can not say much, since I was a total newbie then, and 2 decades later when Sai Baba did look me into the eyes in a simmilar manner when looking each person in the crowd from a distance, it was much stronger, but maybe by then I was more receptive to it.

        However I think you are right, David, in the end both seem to be kriya yogas with pranayama inbuilt – just as Sodarshan Chakra Kriya is, so I feel that it comes down to the same results in the end.

        The only thing I don’t like so much with them is them patenting this kriya and trying to sue bloggers who criticised them publicly.


    • David Nolan Cook 23:46 on 2018-09-10 Permalink | Reply

      Yeah, they appear to be different in some ways, but many similarities also; I suspect they are from the same original source with cultural and geographic differences.

      Liked by 1 person

    • Susan 16:02 on 2018-12-21 Permalink | Reply

      Hi again Thilo, was looking for something to read on SCK and came across this blog of yours from 2014. Interesting read! I’ve been able to extend my 11 minutes to about 14/15 per day. Have a little more time to put into my practice over next few weeks. Though I continue to feel the challenges of doing this meditation I’m feel a natural internal kind of ‘draw’ to keep going. I really love the way it draws me inward to being with myself more deeply. I’m now feeling a responsibility to somehow help my daughter to get to like K Yoga, maybe not this meditation but at least something. Young people seriously need this kind of thing to divert attention from drugs and alcohol.

      Liked by 1 person

      • sitting bull 16:43 on 2018-12-21 Permalink | Reply

        Hi Susan, thanks for your comment – it is always inspiring to see that others out there do appreciate my work. Congratulations on your 14 minutes – this is a shift of a third already, so I would suggest for the next 120 days to not do more than 21 minutes – this way you should have accomplished to do 120 days of 3 and 11 minutes respectively before even considering to enter the 22 minute realm. Even if you keep it under 18 minutes for another year, you are perfectly on the path of doing 6 minutes more yearly.

        The difficulty for you to inspire your daughter to do what you already teach is that a t(w)een wants and needs to make their own experiences in order to find themselves, so sometimes mutual evolution between a parent and sibling coincides, but often also doesn’t – which in fact doesn’t mean anything, because she’s “a chip of the old block” anyway, so common trades will show sooner or later.
        Actually – especially for young people i started to write the yoga-course on the top-left of this site, in which I will tell everyone very honestly about all my faults and mistakes, because I think that rebels don’t want to be fooled and rather take the advice from someone who had problems than from bigots who try to sell their path as the perfect one.
        So if she at all is inclined to take a look into the spiritual world, you can tell her to look at the first 3 steps of the meditation-project and if she likes it to bookmark it or subscribe, because the course is just starting to guide people slowly into a daily practice of SCK.

        But if that is not her thing I fully understand, because there are uncountable ways to approach enlightenment from different angles and no one could have told me to go their way when I was younger myself.

        Getting back to your own challenges:
        I will get into this in much more depth throughout the next year, because SCK is like dissolving your entire self-image like a caterpillar only to come out of the other end as a butterfly, but most people can’t take that. However – simply knowing that it is possible to get through it, can make us reach unknown territory we never would have deemed possible to ever experience.
        So keep doing your 12-18 minutes throughout next year and you will have accomplished 1000 days already! It’s winter-solstice today – a great day for rebirths and inspiring resolutions.


  • sitting bull 23:22 on 2014-11-14 Permalink | Reply

    video class 


    Brilliant Video instruction for Sodarshan Chakra Kriya.

  • sitting bull 18:47 on 2014-11-11 Permalink | Reply
    Tags: , contact, donate,   

    Contact me via eMail 

    Your can reach the creator of this blog or any of its visitors here to whom your mail will be forwarded to.


  • sitting bull 16:06 on 2014-11-08 Permalink | Reply
    Tags: lifestyle   

    Sodarchan Chakra Kriya: about the time and length 

    There is no time, no place, no space, and no condition attached to this meditation.
    Each garbage pit has its own time to clear. If you are going to clean your own garbage, you must estimate and clean it as fast as you can, or as slow as you want. You have to decide how much time you have to dean up your garbage pit.” (Yogi Bhajan)

    I strongly assume that the following is also from Yogi Bhajan,
    because I gathered From the 3HO comunity verbally, that
    • 40 days of daily meditation and all skin-cells have changed, (which has to do with the aura)
    • 90 days and all blood-cells have changed (blood is related to emotions)
    • 120 days the bone-cells have changed and you have changed permanent
    by stamping each cell with your spiritual intention.
    • 1000 days of meditation changes a monkey to a saint.

    My personal recommendation from my decades of expericence for you is:
    1.    build it up over a 2-3 week period increasing 1 “Wahe Guru” each time & do it properly: sit straight and focus on the tip of the nose (at least for 1 breathing cycle to train yourself into that nasty burn that focus causes in the brain – it will get better later – I just experience this ).
    (It took me 2 weeks to be able to hold the breath over more than one cycle – then suddenly I had a break through and was able to meditate for as long as I could)

    Then avoid my mistake: Do not try to do 2 1/2 hours straight away: I did it and it brought up so much stuff that it destroyed my entire life for 24 years – within that time I tried and failed again and again and instead of reaping benefits I did suffer a tremendous sensibility for injustice, loneliness and own mistakes. My entire career was destroyed by self reflection and I even got chronically sick from it.

    Instead do the following which I realized and practiced about 4 years ago:
    2.    Go for 40 days DAILY just 3 minutes. Even if you are invited somewhere and forgot to do it you still can do it on someone’s toilet. Just make sure you did not consume drugs or alcohol beforehand. (Jesus also went for 40 days into the desert to transform himself).
    3. Extend the 40 days to 90 days of daily meditation
    (meanwhile you can increase your practice 1 minute a week up to 10 minutes if you wish )
    (this took me an entire year because I failed many times after around 55 days) Those 50 days between day 40 & 90 are by far the most difficult ones, because they relate to the blood with all its emotions so all impatience and resistance arises in that period.
    4. Stay with the daily practice and extend  your 3 min. Kriya to 120 days. This is not difficult.
    5.    Thereafter do the same program of 120 days but with a minimum of 11 minutes. ( still easy )
    (This also took me another year because I again failed a few times between 50&60 days. However meanwhile I did build it up to half an hour).

    Now you may do step 6,7, and 8 or jump right to step 9.

    1. Someone just told me that she also heard of a 22 minute step, so if you are struggling doing half an hour, you may add 120 minutes of 22 minutes before you do:
      7.    120 days of 31 minutes (meanwhile you can build it up to an hour).
      (This also took me another year). 31 minutes already strained my patience. Even more so:
      8.    120 days of 62 minutes. For this I literally had to give SCK total preference and drop my worldly ambition. I literally was exhausted after each meditation.
      (By the way: the length was measured in heartbeats not minutes, but it is calculated into minutes for todays zeitgeist.)
      (This is where I am at right now and since the beginning of this year I could not overcome 55 days), so I had the constructive idea to kill 3 birds 1 one stone:
      (I try the desired 62 minutes since day 50 of the 1000 days, but I will not increase it until I acomplished 120 days of 62 min in order not to overdo it again and then fail.) Alternatively you could

    9.    start with at least 24 Minutes and increase the time every week just by one minute.
    This way you also will have completed 120 days of 31 and 62 minutes and should reach the 2 ½ hours after 880 days so that you can continue to do
    10.    120 days of 2 ½ hours !
    11.    and by then you will have done Sodarchan Chakra Kriya  for 1000 days nonstop!

    This is of course a very aspired plan and not guaranteed to succeed, but we can change our attitude to failure as they do in the gym: The ones training hardest purposely make repetitions “until failure” which is nothing negative but a sign that they gave their best.
    So if this should turn out to be too much, I will reduce the time but still strive for 1000 days. This way I can later continue building up until I suceed.

    Of course you will not follow my game exactly – this is merely a suggestion to keep you going, because this way you have small steps to accomplish along the way which will keep you practicing daily. This is just my game, so it is not imperative to follow it.

    Additionally I will separate all steps into many levels, so that all of you can comment under the level you currently are. This way we can build a comunity who shares their experiences. This took me 24 years and will take me at least another 3, but maybe by now the time is ripe for you to it all in one go which would then take you 4 years.
    I assume that this will take you something in between 4 and 27 years – as long as your soul needs to adjust to that major shift in consciousness.
    Always remember that you are doing a 180° turn from possibly many lifetimes, so even my 27 years are fast compared to the thousands of years I might have been a Neanderthal !

    • sitting bull 18:21 on 2018-02-21 Permalink | Reply

      Infinite_Pause commented here https://sodarshanchakrakriya.wordpress.com/2015/02/08/the-siddhis/ :
      “I’ve started SCK 2 years before with 11 minutes and immediately found it difficult to execute. After many attempts I did 60 days of 31 mins practice continuously without missing a day .
      On 61 st day I missed and started again on the next day.
      A lot of good things happened after the 35th day …”

      It is most important to practice regardless of the results – be happy, but don’t try to recreate or attach to them.

      Keep doing your great work – you seem to be well on the path.
      Make games, just as I do: I “collected” 40, 90 and 120 days of 3,11,22,31,62 etc. minutes each;
      and I also did have an underlying virtual plan of gearing towards meditating a second more every day. This is what got me through the last 24 years, because I failed about 300 days of the 365 of each year, meaning that I did fail about 7-8000 times. I also did not get spectacular results.
      Yet I also see that I did accomplish all different levels and that I would only be on a perfect 2 1/2 hours in autumn of this year. So I will keep going until I reached that level and then go for 1000 days of doing it perfectly – alltogether another 3 1/2 years to go for me.

      Think of an average of 6 minutes more each year, so you already accomplished as much as someone who would have done SCK for 5-6 years !
      Times will come when you suddenly leap forward to the next level – this is something you can not force, but which will come.

      And one more thing:
      If you ever get impatient and want to meditate more in order to evolve faster,
      it is better to first improve your meditation quality by for example:

      • try every once in a while again to focus on your nose (something which I still can’t do perfectly),
      • try to focus on the divine aspect of “Wahe Guru” and you will find out that you can not grasp it.
      • try to be totally in the moment ( and even the Dalai Lama sais that this is still the most difficult part for him)

      you will find out more aspects which you can work on.


  • sitting bull 2:40 on 2014-11-08 Permalink | Reply  

    Sodarshan Chakra Kriya: physical and practical instructions 

    Here are for your reference merely the physical and practical instructions without the philosophy or benefits:

    POSITION: Sit with a straight spine (either with legs crossed or sitting on a chair with feet flat on the ground) Eyes are focused at the tip of the nose, or closed if you prefer.

    (more about sitting straight & focussing on the nose below the unaltered teachings of Yogi Bhajan)

    a) Block off the right nostril with the right thumb. Inhale slowly and deeply through the left nostril and hold the breath.
    Mentally chant ‘Wahe Guru” 16 times, while pumping the navel point 3 times with each repetition (once on ”Waa”, once on ”hey”, and once on ”Guru”) for a total of 48 pumps.
    b) Unblock the right nostril and use the right index or pinkie finger to block the left nostril. Exhale slowly and deeply through the right nostril. Continue, inhaling left nostril, exhaling right.

    TO END: Inhale and hold 5-10 seconds. Exhale. Then stretch and shake the body for about 1 minute to circulate the energy.
    TIME: Suggested length for this kriya is 31 or 62 minutes a day. The ideal is to start at 31 minutes, but you can begin with 11 minutes, then build up to 31, then 40, and eventually 62.

    Yogi Bhajan has suggested that we follow any Kriya with One Minute Breath: 20 seconds slow inhale, 20 seconds suspending the breath and 20 seconds slowly releasing the breath. Do this for up to 11 minutes. If you have trouble with 20 seconds then do 15 seconds. Don’t beat yourself up. This should be a delicious experience where you savor the subtlety of your efforts. This will allow your whole psyche to fully assimilate and digest the Kriya consciously and will help you sustain the effects of your practice.

    Yogi Bhajan said in Gurdwara on Sunday, December 22nd, 2002:
    “Now, most powerful and beautiful is Sodarshan Chakra Kriya.  I thought that I have taught for so many years, now people are ready for it.  We didn’t start teaching it the first day. For me (I do not know about anyone else) it took 30 years to be able to control my left and right nostrils without holding them with my fingers.  And I still do that sometimes when I feel very weak – I use my hand and fingers.  Somebody can say, “Switching nostrils is not needed since the air coming through the right nostril and the left nostril meets.”  We shall not take any responsibility for such wrong practices!   What the hell is one creating? Disturbing the pituitary, the master command gland?  These kinds of jokes will end by themselves, but it will be dangerous for those who practice it wrong.   There is nothing in the teachings which are not clearly stated and which have not worked accurately”

    And another Yogi Bhajan Quote from Sahej.com:
    “The Teachings are the Teachings, and have no one’s personality in them.  I never edit them; you should not edit them.  It is a Golden Chain.  My own prayer is that you can perfect what it is, and go with it.  It is a funny thing.  It is a three thousand year old proven path – it’s not going to stop.  Why do you want to add or subtract something – to satisfy your ego or convince students?  It is very deceitful on the part of a teacher to teach teachings to please people.  So honestly give people what we have.  Teach like me. Teach exactly as it is.  If you are not going to teach Kundalini Yoga purely, then don’t teach it at all. With Kundalini Yoga you are dealing with the life force of the atom.  Don’t play with the pranic energy”

    This is how the Siri Singh Sahib (Yogi Bhajan) keeps track of the counting.
    Inhale (blocking the right nostril with the right thumb, other fingers held straight up in the air). And then I hold, and then I count ’16’ – – how? One. two. three — counts with the pinkie finger, moving it slightly three times. Four. Five, six — moves the ring finger three times. Seven, eight, nine — moves the middle or Saturn finger three times. Ten. eleven, twelve: — moves the index finger three times Thirteen, fourteen, fifteen — moves the thumb slightly for three beats. Sixteen — brings the index finger over to block off the left nostril, as he releases the right thumb from the right nostril. Then Exhale through right nostril.
    You are open to try what works for you.

    — above were unaltered teachings of Yogi Bhajan in order not to change anything.
    The way I counted was that
    I moved my thumbs from finger to finger on each 3 “Wahe Guru” pumps:

    Left Thumb to left Index finger and
    1. right thumb to right index finger pumping “Wa”, “He”, “Guru”, then
    2. right thumb to right middle finger pumping “Wa”, “He”, “Guru”, then
    3. right thumb to right ring finger pumping “Wa”, “He”, “Guru”, then
    4. right thumb to right little finger pumping “Wa”, “He”, “Guru”, then
    Left Thumb to Middle finger and
    5. right thumb to right index finger pumping “Wa”, “He”, “Guru”, then
    6. right thumb to right middle finger pumping “Wa”, “He”, “Guru”, then
    7. right thumb to right ring finger pumping “Wa”, “He”, “Guru”, then
    8. right thumb to right little finger pumping “Wa”, “He”, “Guru”, then
    Left Thumb to left Ring finger and
    9. right thumb to right index finger pumping “Wa”, “He”, “Guru”, then
    10. right thumb to right middle finger pumping “Wa”, “He”, “Guru”, then
    11. right thumb to right ring finger pumping “Wa”, “He”, “Guru”, then
    12. right thumb to right little finger pumping “Wa”, “He”, “Guru”, then
    Left Thumb to left pinky finger and
    13. right thumb to right index finger pumping “Wa”, “He”, “Guru”, then
    14. right thumb to right middle finger pumping “Wa”, “He”, “Guru”, then
    15. right thumb to right ring finger pumping “Wa”, “He”, “Guru”, then
    16. right thumb to right little finger pumping “Wa”, “He”, “Guru”.

    However I want to point out, that both counting systems are just suitable until you internalize the 16 pump cycles. Then you should put your hands onto the knees and feel the 16 beats (I feel them as 4×4 beats now).
    About the posture:
    From the Hindu Tradition (one of the sources for Sikhism) I gathered:
    The Jalandhar Bandha is a yoga position in which the neck is to be bent a little for achieving this bandh. But it should not be bent much. It is to be pressed onto the depression just as a spring is pressed with a little force.
    It has been described in Hathapradeepika in the third chapter:
    “The chin is to be pressed on the chest (heart) after contracting the throat. This bandh eliminates old age and death. The contracted veins in the throat ensure that the liquid from the skies is received here. Hence, the bandh has been appropriately known as Jalandhar Bandh, which means that it destroys any pain in the throat.
    … Who practices this bandh for six months will, no doubt, achieve siddha status.”
    And I also want to emphasize that I read that this exercise is even more effective be done with eyes focussing on the tip of the nose. This will definitely be the hardest part of the entire exercise and everyone I know hates this.
    It is futile to force it, but instead constructive to relax into a forceful non-resistant state of mind which allows the eyes to drift within. (I did set myself from time to time a second short timer repeating itself which reminded me often to focus on the nose again.)
    It has literally to do with a state of relaxed focus and by my experience this leads to a stronger presence, to literally be more in the “here and now” – which is probably why this Kriya is for focus.

    • Amy 3:10 on 2018-06-25 Permalink | Reply

      I don’t have complete control of my right hand. My right side has an awful tremor. I use my left hand to block off the nostrils. Do you think this will make a difference?


    • sitting bull 9:28 on 2018-06-25 Permalink | Reply

      Hi Amy, your question just comes at the right time, because I am just writing a series on the principles behind Sodarshan Chakra Kriya (or spiritual principles in general) and because of that thought about whether someone I know who lost the nerves of his right arm due to an accident could do SCK.

      I know how you must feel, because I once broke my back (in a lucky way, because would it have broken a bit further I would have been paraplegic, but I am not). I could take the fact that I will have only be able to stay of sit upright for a few hours and could not do a physical job, but when I had the fear that I could never reach the maximum spiritual bliss, because my Kundalini may not rise anymore, I asked a longterm pranayama meditator called JV (whom you can reach through my contact form if you wish), and he told me that the Kundalini-Energy would not be blocked by spinal issues. This did comfort me big-time and kept me practicing – in the beginning only being able to sit for 10 minutes at the time, and what do you know – I now can sit for a full 2.5 hours and even start doing things afterwards on top of it.

      In the same way I can comfort you that the good news is: No, don’t worry, SCK will work, because the most important is to take the air in through the left side of the body and let it out through the right side,
      the second most important is that you block the right nostril with the thumb (which is a tiny bit more uncomfortable with the left hand) and block the left nostril with your index finger, because the left nostril is related to the (yin) moon side and the right to the (yang) sun side, and the thumb also is related to the sun whilst the index finger is related to Jupiter, the spiritual aspect.

      Even if someone had no fingers anymore it would work by blocking the right nostril with the thumb area and the left one with the dorsal side of the palm at the opposite side, because it is related to the moon.

      There are other techniques out there which don’t even utilise the left-right nose-breathing.
      This is just a refined version which uses all tricks at once, so I would do it.

      Since you subscribed, you will get my upcoming series of the hidden principles behind all of this and if there are still questions just post them below the correlating articles in the blog.

      Actually: If you do this – your right arm may even improve very slowly in time, just as my back does.

      The reason why your right arm might improve is because in Chinese Medicine is related to blood in general and the liver and gallbladder which both correlate to the etheric soul called Hun. And this aspect , is strongly related to spirituality. Hence spiritual work in general (not only SCK) will adjust that aspect, and since Liver and Gallbladder belong to the wood-element, which correlates to the free flow of energy any kinds of stagnation (which tremors are a pathological symptom of) will be rebalanced towards a free flow of your energy.

      Just be very patient, because this Kriya (exercise) is holistic and will not specifically work on your right arm but your entire personality (so you might cry a few more times on the way there, because it will bring up quite a few literal “in-sights”, which at times can be unpleasant when realising own previous misconceptions).


  • sitting bull 3:33 on 2014-11-06 Permalink | Reply
    Tags: ,   

    Step 0: How to enter the world of meditation 

    This is a realtime course of my experiences which I pass on to you here.

    The first month was merely for you to get aquainted with the entire information on the SCK Page.
    In the second month the practice starts by getting to know the process of meditation and  slowly build up the exercise.
    Easiest to choose a safe place and time when no one will disturb you and to switch of the phone, if possible the doorbell, and also your computer in order not to get any temptation to jump up.

    a.) Sitting: Sit with a straight spine (either with legs crossed or sitting on a chair with feet flat on the ground)
    A straight spine is not to pull up your shoulders, but to imagine that you are a string puppet which is pulled up by your head so that your spine is straight whilst your shoulders can relax. The neck is to be bent a a little only – not much. It is to be pressed onto the depression just as a spring is pressed with a little force.
    b.) Exercising:

    • Block off the right nostril with the right thumb. Inhale

    slowly and deeply through the left nostril and hold the breath.
    Mentally chant ‘Wahe Guru”
    once, while pumping the navel point 3 times with each repetition
    (once on ”Waa”, once on ”hey”, and once on ”Guru”).

    • Unblock the right nostril and use the right index or pinkie finger to block the left nostril.

    Exhale slowly and deeply through the right nostril.

    Next: Build this up to 16 repetitions within 2-3 weeks.
    How to build up is: The next time you meditate do this twice,
    the third time, three times etc… and by the 16th time meditating you should have build up your breath to be able to mentally chant 16 times “Wa-He-Guru” whilst pumping the belly as described above.

    On the 17th time repeat this  entire procedure (with all the 48 bely pumps (16x”Wa”+”He”+”Guru”) once,
    on the next time twice, etc… until you are capable to do this entire procedure 7 times in a row without a break.

    Since this only takes 1-3 minutes each time, you may now use this opportunity to get aquainted with the general process of meditation. So straight after this exercise…

    c.) Now meditate a little bit:
    Look at the watch before you sit and then just observe your breath and the incoming thoughts, but do not attach to any of them – just let them pass through you. Whenever a thought comes up don’t put oil into its flame by continuing to obsess about it, but let it pass and get back to it after this exercise.

    When you feel impatient you may stop & take a look at your watch to see how big your patience is right now.

    What you learn here is to let go of everything you attach to.
    If you are bored, be grateful that it is still easy, because soon it will get really hard.

    I also would recommend to research spirituality and read about Sodarshan Chakra Kriya,  and download the free audios which I especially created to guide beginners and help advanced meditators to slow down their breath.

    There are a few more articles in this blog – just surf through the tags or categories – and then read up in the web about meditation in general.

    How long should I meditate?
    Because patience is a real difficulty in the beginning there is a simple rule of thumb: If you would add a virtual second more each day you would meditate 1 minute more each 2 months and 2,5 hours after 25 years. Depending on your state of mind and aspiration you are likely to find your level somewhere in between.

    Once you meditate more often you can try to meditate 3 minutes daily for 40 days every day.

    • Sitting Bull 5:06 on 2014-11-07 Permalink | Reply

      Let me make the first step and lead by example by telling you how I did build up SCK:
      I only had the written instructions, as you have – actually less than you – only the first part of the SCK description, and I instantly caught on to the idea to have found the highest Yoga Kriya and I also was fascinated about all its worldly & spiritual claims.

      I tried to do the exercise and had tremendous difficulties being capable of holding my breath for the entire required 48 pumps. So I did as many repetitions of the “Wahe Guru” pumps as possible – maybe 10 or so, and then built up each time more. What I found very difficult was after completion and breathing out to instantly breath in through the left nostril again and to repeat the entire part.

      First I was out of breath by the minimal 3 minutes, but within 2 weeks I accomplished to have built up SCK to the full 16 cycles of 3x “Wa”-“He”-“Guru”-pumps.
      Once I was able to complete the 48 pumps it was as if I did have learned to ride a bicycle and I was technically able to meditate for as long as I wanted.

      The only problem – until this day – was and is patience – the same issue all meditation practices have.
      This is why I did recommend to you after the breathing training to also learn to sit still for a while.


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