Sit in Easy Pose with a firm Jalandhar Bandh (Neck Lock).

Mudra: Place the hands either in Gyan Mudra or resting in Buddha Mudra in the lap, palms facing upward with the thumbtips touching.

Breath & Mantra: Chant Ek Ong Kaar Sat Naam Siree Whaa-hay Guroo in a 2½-breath cycle, as follows:

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First Breath: Inhale deeply. As you sharply draw the navel in, chant Ek. Then extend Ong Kaar, giving equal time to Ong and Kaar. On Ong, let the vibration resonate in the upper cavity of the head by gently closing the back of the throat, vibrating the upper palate, and allowing the sound to flow through the nose.

Second Breath: Inhale deeply. Again, pull the navel in abruptly and chant Sat. Then elongate Naam. Just as you reach the end of the breath, add a quick Siree (pronounced “S’ree”).

Half Breath: Take in half a breath. Pull the navel in sharply and chant Whaa. Then follow with Hay Guroo. Keep Hay relatively short, and draw out Guroo (pronounced “G’roo”), but without overextending it.

The lengths should balance: Ong Kaar and Naam Siree are equal, and Whaa-hay Guroo is equal to Ong. Try to maintain a steady pitch without letting it drop.

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Translation: The mantra roughly translates to: One Creator created this Creation. Truth is His Name. Great beyond description is His infinite wisdom.

TIME: This meditation can be done for 3-31 minutes, or 2 ½  hours.

The mantra, Long Ek Ong Kar, is a cornerstone of the morning sadhana practice. It is also known as the Long Chant or Morning Call.

The vibration of this sound current awakens the kundalini energy and establishes the connection between the individual soul and the Universal Soul. It harmonizes and balances all the chakras.

Although traditionally practiced in the early morning, it can be chanted at any time.