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Suggested Personal Sadhanas for the Ten Bodies

Here are some of the many yogic techniques available to master each of the 10 bodies and the number 11:

To Master the 1st Body (Soul):

  1. Recite Japji Sahib by Guru Nanak every day for 1,000 days.
  2. Exercise Set for Balancing Head and Heart in Yoga for Youth and Joy and also video.
  3. Pulse Meditation (Learning to Meditate) in The Ten Light Bodies of Consciousness (page 24).
  4. Guidance of the Soul meditation. 
  5. Meditation into Being - I Am I Am

To Master the 2nd Body (Negative Mind):

  1. Recite Shabad Hazare by Guru Arjan every day.
  2. Chant the mantra Wahe Guru, Wahe Guru, Wahe Guru, Wahe Jio, out loud, 8 repetitions per breath, for 31 minutes daily.
  3. Do the Exercise Set for the Lungs and Bloodstream in Kundalini Yoga for Youth and Joy.
  4. Do the Meditation for Negating False Identity in The Ten Light Bodies of Consciousness (page 52).
  5. Meditation for the Negative Mind.
  6. Chii-a Kriya
  7. Chant Ang Sang Wahe Guru

To Master the 3rd Body (Positive Mind):

  1. Read Anand Sahib by Guru Amar Das daily.
  2. Do the Exercise Set for the Lungs and Bloodstream in Kundalini Yoga for Youth and Joy.
  3. Do the Rebirthing Meditation in The Ten Light Bodies of Consciousness (page 71 and part of page 72).
  4. Sing or meditate on the mantra Ardas Bhaee. Multiple recorded versions of this mantra are available to purchase.
  5. Meditation for the Positive Mind.
  6. Kirtan Kriya.

     

To Master the 4th Body (Neutral Mind):

  1. Do Sodarshan Chakra Kriya.
  2. Do the Exercise Set for the Lungs and Bloodstream in Kundalini Yoga for Youth and Joy.
  3. Sing the songs of Guru Ram Das or meditate on Guru Ram Das using the mantra Guru Guru Wahe Guru, Guru Ram Das Guru.
  4. Meditation for the Neutral Mind.
  5. Meditation for Guidance

To Master the 5th Body (Physical Body):

  1. Engage in strong physical exercise daily.
  2. Read Sukhmani Sahib by Guru Arjan every day.
  3. Do the Meditation for Protection and Projection from the Heart.
  4. Do the Prosperity Meditation in The Ten Light Bodies of Consciousness (page 135).
  5. Kriya for Healing the Self.
  6. Breath of Fire.
  7. Kundalini Bhakti Mantra.

To Master the 6th Body (Arcline)

  1. Meditate daily for at least 31 minutes with any meditation.
  2. Do the Drib Dhristi Lochina Karma Kriya 
  3. Do the exercise set, "Ajna Stimulation Kriya" on page 26 of the manual Keeping Up with Kundalini Yoga.
  4. Do the 8 Stroke Breath Meditation in Man to Man on page116.
  5. Do the Dancing Ardas Bhaee Meditation in Man to Man on page 121.
  6. Meditation for the Arcline - Realize Your Power.
  7. Meditation for the Arcline and to Clear the Karmas.
  8. Chant Mere Man Lochai.

To Master the 7th (Auric) Body:

  1. Do the exercise set Balancing the Aura.
  2. Do the Meditation for the Divine Shield.
  3. Do the exercise set Strengthening the Aura.
  4. Sing! Sing out loud, often and joyfully. Elevate others with your singing.
  5. Do the Seventh Body Meditation in The Ten Light Bodies of Consciousness (page 166).
  6. Grace of God Meditation.

To Master the 8th (Pranic) Body:

  1. Do the Exercise Set for the Lymph System in Kundalini Yoga for Youth and Joy.
  2. Do Narayan Kriya on p. 96, Man to Man.
  3. Chant the mantra Wahe Guru, Wahe Guru, Wahe Guru, Wahe Jio, out loud, 8 repetitions per breath, for 31 minutes daily.
  4. Do any or all of the Ra Ma Da Sa, Sa Say So Hung healing meditations.
  5. Master the technique of Long Deep Breathing.
  6. Meditation to Develop Your Pranic Energy.
  7. Meditation for a Stable Self.

To Master the 9th (Subtle) Body:

  1. ANY meditation that you do consistently for 1,000 days will work on the ninth body.
  2. Do the Breath Meditation Series for Glandular Balance in Kundalini Yoga Sadhana Guidelines.
  3. Do the Meditation for Conquering Death in The Ten Light Bodies of Consciousness (pages 196 & 197).
  4. Meditation to Clarify the Subtle Body.
  5. Laya Yoga Chant
  6. Chant Gobinday Mukunday.

To Master the 10th (Radiant) Body:

  1. Recite Jaap Sahib by Guru Gobind Singh every day.
  2. Do the Guru Gobind Singh Shakti Mantra Meditation.
  3. Do Archer Pose for 11 minutes (each side) every day.
  4. Do Varuyas Kriya in Kundalini Yoga Sadhana Guidelines.
  5. Keep your hair long and uncut.
  6. Do the Gobinda Meditation in The Ten Light Bodies of Consciousness (page 223).
  7. Meditation to Develop the Radiant Body.
  8. The Radiant Body Meditation for Women.
  9. Chattra Chakkra Vartee

To Master the Number Eleven:

  1. Read from the Siri Guru Granth Sahib every day for 1,000 days.
  2. Chant Long Ek Ong Kars in the 2½ breath cycle found in Kundalini Yoga Sadhana Guidelines.
  3. Chant the mantra Ek Ong Kar Sat Gur Prasad Sat Gur Prasad Ek Ong Kar for 31 minutes daily.
  4. Do the Ra Ma Meditation in The Ten Light Bodies of Consciousness (page 244).
  5. Chant the Aquarian Sadhana Mantras.

 Yoga manuals, books and other resources are available through KRI, Sikh Dharma International, or Spirit Voyage.

These suggestions for personal sadhanas come from The Ten Light Bodies of Consciousness by Nirvair Singh, Waves of Healing by Dr. Siri Amrit Singh, and from numerologists Sangeet Kaur and Guruchander Singh.