SCK-course part I : How to tune into Sodarshan Chakra Kriya

The advantage of this meditation in opposition to other spiritual disciplines is that
* the entire information can be found on one single page, meaning that in opposition to most esoteric directions, nothing is held back;
* everything is free, meaning that you can’t easily put a value-tag on this method by buying your way into it, but have to earn the respect for it by working for it.
* and since this Yoga-exercise is about 10 times stronger than common meditations, it will yield results within short times of daily practice already.

No one can take this Kriya (exercise) ever away again from someone who did learn it, because even in most adverse circumstances, when you lost everything (such as in prison or being stranded on an island for example) you can continue to evolve on this path for life!

If you never did meditate at all and may be hesitant to try this boring and seemingly worthless exercise, my recommendation is to tune in very very slowly

by first
* observing thoughts coming and going
for just one minute weekly (or as often as you can)

a month later
* to observe the breath for 2 minutes daily (or as often as you can)

and in the third month for 3 minutes daily
* to count from 1 to 16 repeatedly (because SCK has 16 repetitions)

The slow progress is good not to antagonize people before they did set a foot into the door of spirituality,
and and the modifications are to avoid the boredom of repetition without significant results.

Then without increasing the time beyond 3 minutes,
* learn the posture of SCK,
* a week later the left & right nostril breathing
* and one more week later to pump the belly 3 times more each time,
until you can accomplished 16 x 3 pumps.

This way you will have slowly grown into the preparations for SCK within a few months, and can continue with this beginner’s course as described below.


The main reason for doing Sodarshan Chakra Kriya in opposition to other spiritual disciplines is the belief that your internal imbalances and misconceptions are the root of all your problems.
SCK does mentally cleanse your personality from the aspects which cloud your true soul.
In order to see the value of a regular practice, read my bio>karmic disappointments in the later parts of the course, to see how long lasting life’s frustrations can be if you don’t meditate on a daily basis.

But that exactly makes it very difficult to pursue, because ones residual self image (as Morpheus calls it in the Matrix) does use every trick available to the mind, not to let go of the ego.

Ambition as well as aspiration needs a combination of two strengths or virtues:
Long term persistence, and the willingness to overcome unpleasant phases.
Depending on someones worldview and experiences one can either subscribe to a safe but slow path (which requires 28 years of faith),
or a short, but painful one of quickly punching through the process.
The choice is similar to choosing whether you pull of a plaster slowly or rip it of quickly.

I herewith try to accommodate people of both kinds. Should your aspiration be to  fully master SCK without giving up half way, you do well not floating around like me for two decades and every once in a while try again to force 2.5 hours into my life until the profound crises of unpleasant self-realisations made me give it up – only to later start from scratch again.

1.) learning Sodarshan Chakra Kriya

Start with short, light physical exercises:
Play following track ,
– whenever you hear the wind sound, breath in,
then hold your breath
– and feel the beats until the next breathing sound occurs.
– then breath out and in again.
The slow beats of the end shall demonstrate how Yogis can slow down their brainwaves.

https://sodarshanchakrakriya.files.wordpress.com/2014/12/sodarchanchakrakriya_week_09_of_12.mp3

Over the course the beats will gradually slow down until you will reach the track which is slow enough for you to pump your belly along with them.

Should you prefer to practice in silence, you will later get an instruction, which helps you count with fingers instead of Rhythms.

On 78 steps of the course you will self-certify yourself with a Tarot-card. If you want you may buy yourself a deck so that you get a sense of a physical accomplishment. I use the one from Frieda Harris because she draw the most profound and beautiful pictures which even changed my dreams from being black and white to colour. As a precursor to the third part of this course, you will see some samples of those cards here.
Each card you did earn shall serve as a voucher for a personal answer from me.

2.) Next:
Incorporate the original instructions whilst pumping your belly to the beats:
Use the following bold paragraph as a cheat-sheet (copy & print) until you know it by heart.

MUDRA AND BREATH: 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.

As soon as you manage to do 7 of those breathing cycles in a row, you are able to do Sodarshan Chakra Kriya! But don’t worry, I don’t expect you to be able to do it straight away – this is just a 3 minute test-run for you to see how difficult this exercise (kriya) is.

Many of you will be content to practice 1-3 times per week, which is good to do for quite a while.

And at a later point, one day,
when you read in my bio the still ongoing series about “karmic dissapointments”
you may understand why a daily practice can spare you
many decades of the pains of ignorance & worldly trial and errors.

For those people are the next steps about

2.) growing into a daily practice

[Original instruction:] 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.

Yogi Bhajan

Step 3:
(to do without this course)
Get yourself a timer and do once weekly 3 minutes of SCK .
(but you are lucky and will be guided through the first months with an entertaining beat for each


Within the next month practice twice weekly.

(One is the male number, hence the magician was male, and two is the female number hence it is about the priestess.)

Beginners may take a month for each of those steps,
and intermediate practitioners can do one after another day by day.

Tip :
If you encounter difficult circumstances (because you are a guest somewhere for example), are surrounded by people and have no timer at hand, just do it discreetly on a toilet lid for 7 breathing cycles.
That makes approximately 3 minutes and nobody will notice your absence for such a short time.

{Original comment from Y.B.:}

The tragedy of life is when the subconscious releases garbage into the conscious mind.

This kriya invokes the Kundalini to give you the necessary vitality and intuition to combat the negative effects of the subconscious mind.

In general: only move on to next steps if you are certain that you are up to it. If you are not sure, just repeat an exercise until you feel ready to move on.

Then try to do SCK three times weekly (this is the last step in which you can set fixed weekdays for your practice).

Meditation for focus and mental purification
{Original comment from Y.B. :}

Here is a meditation that makes use of prana to cleanse mental garbage and purify the mind.

Of all the 20 types of yoga, including Kundalini yoga, this is the highest kriya.

This is a very powerful meditation for prosperity. 
It will give you a new start.

Within this first step you will be able to do SCK 4x weekly.

{Original comment from Y.B. :}

It is the simplest kriya, but at the same time the hardest. 

It cuts through all darkness and all barriers of the neurotic or psychotic nature.

When a person is in a very bad state, techniques imposed form the outside will not work. The pressure has to be stimulated from within.

The next month try to do SCK 5x weekly.

{Original comment from Y.B. :} 

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.

If you do SCK 6x weekly, you still can take Sundays of.

If you want to know more about SCK or have questions, please read the archive of SCK articles including practical instructions on how to keep count or about the theory behind it here.

In part 3 you will be able to practice SCK (for just 3 minutes) daily.

Just to inspire you to know that this is possible: Even though I do come from an unspiritual and non-meditating family, I want to point out that I personally did all steps I am propagating above (but it took me long until I succeded).

So if I was able to do it, you know that you can do it too – as long as you long enough for clearing your imbalances and misconceptions.

Once you are able to do SCK daily, you are on the slow and save path which you are always able to fall back onto, whenever your practice fails.

Advantage of this path is that it cleanses your soul smoothly, working in the background, so it does not interfere with your worldly ambitions.

To create your personal safety-net:
1.) Write down when you did start doing SCK
(I use a spreadsheet to list my required vs the completed meditation times).
2.) Easy rule of thumb for when you dropped it for a while:
Since the time you started, your meditation-time should have increased by 6 minutes yearly or one minute more every two months .
{example: after 5 years you should be able to do half an hour of meditation daily.)

This pace will take you 24-25 years to build it up to the Dasvand of a tenth of a day, and an another 3 years to do the 1000 days of 2.5 hours – a 28 year cycle of a Saturn return after which your karmic lesson of life will be revealed to you.
(Saturn is the outermost planet of our solar system and it takes 28 years for it to surround our sun. Hence it shows us our outermost limits and duties.)

This may seem very long, but if you believe in a larger cycle of your soul (such as reincarnation for example), a 28 year cleansing is a mere drop against the ocean of aeons, such as
* our current Mayan calendar cycle, which lasts until the year 4772,
* the 25,000 year cycles of the astrological ages,
* or the 432,000 year Indian Yuga Cycle we are currently in (which comprises 4,320,000 years altogether!)

3.) If you ever fell behind this plan, don’t throw it away, but use the intermediate course to catch up to the point where you should be.
This way I even did manage to jump back on the waggon after having failed to practice regularly for 20 years !
Apart from that you may use this system to implement all kinds of other unpleasant activities into your life.

To give something back:
Share your experiences in the comments,
so that others can learn from you and you can learn from others.

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