Meditation Essence

About Meditation Essence 

Take a simple pose, keep the spine straight. Relax your right hand and put it on his knee, thumb index closes (Gyan Mudra). Bend your left arm at the elbow and place it in front of chest so that the palm was open towards the heart center, at 15 cm from the chest. This starting position. Take a breath and do the following: 

1. Move your hand at 10 cm to the chest, saying: "I am". 
2. Move your hand at 25 cm from the chest and say: "I am" 
second time. 
3. With breath back hand in the original position, 
move it to the chest 15 cm 

Continue this cycle for 11 minutes and gradually bring the time up to 31 minutes. 

Comments 

The mantra "I am, I am" relates the finiteness of the first "I am" with the infinity of the second "I am". If you just mentally pronounce: "I am" in your mind a question, "I have that?", And the mind begins to search for the answer to this question. This creates a kind of limb and would not mind to go beyond the limited "I". But if you just pronounce the second "I AM", the thought arises, "I am what I am", and the essence of truth and the nature of reality is to be who you really are. 

Almanac "Guide to the attainment of the Absolute Balance", p. 118, ed. first, 2005 

How to pronounce the mantra "I Am" 

Saying "I am" the first time (the hand moves toward the chest) focuses on the word "I". 
Saying "I am" for the second time (the hand moves in the direction of the breast) focuses on the word "IS" 

The first part of it is self-identification "I", the second - the existence of "IS". 
Every time you move the hand extends itself beyond the physical limitations of the body. 

Meditation with Adi mantra or "Morning Call" 

Take a simple pose and do a throat lock. 

Mudra: The fingers form Gyan wisely or are in the mudra of the Buddha in the groin. Hold down the throat lock. 
Mantra: EC OH (D) CAR SAT NAAM SIRI BA Hay GURU 

translation: 
The Creator created this Creation. Truth - His Name. 
The greatness beyond description - it is his infinite wisdom. 

Comments 

Yogi Bhajan said about this mantra that it is Ashtanga Mantra for the Age of Aquarius. It contains eight of vibrations, and she describes the glory of God. 
Master said: "If you chant this mantra quietly and harmoniously over two and a half hours before sunrise, when most channels are clean, you merge with God." She opens the solar plexus, which, in turn, changes the solar centers. Man gets connection with cosmic energy, and thus freed from the cycle of time and karma. Those who meditate in a calm atmosphere with this mantra, change their solar centers and merged with the Divine. That's why I tell you to sing this mantra and meditate with her. " 

"All mantras are good and serve the awakening of man to the Divine, but this mantra is very effective, is the mantra this time. Therefore, my dear students, according to the will of my masters, I bring to you the greatest key to the divine. In this mantra eight levels, and it can open the lock time, the vibration of eight. Thus, when this mantra is sung with Gorlov lock at the point where Prana and Apana meet Sushumna, its vibrations open this lock, and a man united with the Divine. " (YB) 

This mantra is the cornerstone of the morning Sadhana, and also has the name "Long EC OH (D) CAR" or "Morning Call". This mantra awakens the Kundalini and creates a relationship of the individual soul with the universal soul. It balances all the chakras. This mantra is part of the morning Sadhana, but it can be practiced separately at any time. 
How to sing: 

Sing for 2,5 breaths as follows: 
Take a deep breath, and sharply pulling navel center, Sing EC. Then Sing OH (D) KAAr. 
OH (D) and CAR are the same duration. 

Take a deep breath again, and sharply pulling navel center, Sing SAT. Then, continuing to breathe, long sing NAAM. 
Nearly exhaling all the air, quickly say SIRI. 

Breathe in half, and dramatically plunging the navel center, Sing VA. Then, on the remaining exhalation - Hey Guru (pull the sound guru, but not very long). 
OH (D) and NAAM KAR SIRI same duration. BA Hay GURU is equal to the length of the OH (D). 

Do not fall in pitch. Let the sound resonate in your head when you close the back part of the language throat. It also vibrates the upper sky, and the sound comes out through the nose.