Eliminating Thoughts You Dislike
Yogi Bhajan 5/19/75
Sit straight in easy pose (comfortable cross legged position, or shoeless feet flat on the floor if you are sitting
in a chair. Sit with your back straight, with your chin tucked in a little so that your spine is fully straight.)
a cup with the hands by putting the right hand over the left. The fingers will cross each other. Put this open
cup at the level of the heart center. The eyes look only into the cup.
Begin the pranayam (yogi breathing pattern)
by inhaling deeply through the nose. Exhale through the puckered mouth. The exhale is as if you spit the air into
the palms, but it is a dry. Long spitting motion of the air.
Meditate on the particular thought that you have and which
you do not like. Spit out the thought with the breath. Inhale the thought you don’t like and exhale it in
This will activate the 1/3, 2/3 area of the brain. Please see the green box below for more
of an explanation of that.
Continue for 11 minutes, then inhale deeply, exhale, and with the eyes closed, begin to concentrate
on the spine.
Slowly draw your concentration down the spine all the way to the bottom. Feel all your vertebrae,
down to the 26th vertebra (S1, at the sacrum—the flat boney area at the bottom of your spine). Feel you have a
spine. Feel the spine as if you are feeling a stick in your hand. The more you can feel the entire spine to the
base, the more the energy flow and relief will occur.
From: Kundalini Meditation Manual
for Intermediate Students, page 29. Copyright 1975, 1977, 1978, 1984 by KRI Publications. Currently out of print
(1/09). Used with permission from KRI.