ਗੁਰਬਾਣੀ ਅਧਾਰਿਤ ਧਿਆਨ ਸਾਧਾਨਾ । Gurbani based Meditation and Mindfulness for beginners

Five small steps anyone can take 

to feel relaxed and closer to Vahiguru

ਪਹਿਲਾ ਧਰਤੀ ਸਾਧਿ ਕੈ ਸਚੁ ਨਾਮੁ ਦੇ ਦਾਣੁ ॥

pehilaa dhartee saadh kai sach naam de daan.

First prepare the ground, and then plant the Seed of the True Name.

(Siree Raag M:1, Ang 18)

 

1. Physically prepare yourself for meditation and prayer: 

Doing physical fitness at any time is beneficial, however, there is an optimum time to do physical fitness that gives greater results. For example, doing physical fitness early in the morning before having a heavy breakfast, and after work before having the evening meal. Similarly, Guru Sahib has made Amrit-Vela, the early morning hours, the optimum time for meditation and prayer. A Sikh's prayer routine is based on before sunrise, after sunset (evening time) and before going to sleep. There more serious you take something, the greater the output you get. Preparation includes physically preparing ourselves, which aids us in our mental preparation. So for beginners, wake up the latest at 5am, and have a full body wash whilst reciting Mool Mantar or Simran. Cover your head and sit cross-legged on your bed in preparation for being ready to meditate. For those with a back problem, sit on half of your pillow, and tightly wrap yourself from behind going forward with a duvet, blanket or shawl. This will provide back support and feel like you sitting in a seat. 

ਇਤੁ ਤਨਿ ਲਾਗੈ ਬਾਣੀਆ ॥ ਸੁਖੁ ਹੋਵੈ ਸੇਵ ਕਮਾਣੀਆ ॥
et tan laagai baanee-aa. sukh ho-vai seyv kamaanee-aa.
This body is softened with the Word of the Guru's Bani; you shall find peace, by serving the Lord (through meditation).

(Siree Raag M:1, Ang 25)

2. Slowly repeat the Mool Mantar at least five times: 

ੴ ਸਤਿ ਨਾਮੁ ਕਰਤਾ ਪੁਰਖੁ ਨਿਰਭਉ ਨਿਰਵੈਰੁ
ਅਕਾਲ ਮੂਰਤਿ ਅਜੂਨੀ ਸੈਭੰ ਗੁਰ ਪ੍ਰਸਾਦਿ ॥ 
ik o-un-kaar, sat naam, kartaa purakh, nirbho, nir-vair,
a-kaal moorat, a-joonee, sai-bhun, gur pra-saad. 
One Creator God who presence is everywhere; Truth is His Name; The Doer; Without Fear; Without Enemies; Timeless; Beyond the cycle of rebirth; Self-existent; and known through His Grace. 
(Jap, M:1, Ang 1)

This is the basic Sikh prayer which describes God and helps us to focus on God’s qualities. Take a deep breath in and out in-between reciting each part of the Mool Mantar. 

ਸੋ ਸਤਗੁਰੁ ਕਹਹੁ ਸਭਿ ਧੰਨੁ ਧੰਨੁ ਜਿਨਿ ਹਰਿ ਭਗਤਿ ਭੰਡਾਰ ਲਹਾਇਆ ॥੩॥

so satgur kahu-hu sabh dhan dhan, jin har bhagat bhanddaar lahaayaa.3.

Praise and say "Dhan" (Great) and over and again to that True Guru who has led us to find the treasure of the Lord's devotional worship. ||3||

(Kaanraa M:4, Ang 1316)

 

3. Repeat ‘Dhan Guru Nanak’ at least five times: 

“Dhan” means “Great”. “Dhan Guru Nanak” – “Great is Guru Nanak”. Before chanting this, think of an ocean, and picture a small boat in the middle. Reflect how the ocean is bigger than the boat. The boat is your sins and mistakes, and the ocean is Guru Nanak’s Grace and blessings. Feel how Guru Nanak is greater than your mistakes, and the ocean is Guru Nanak’s Grace and blessings. Feel how Guru Nanak is greater than your sins, greater than your troubles and is there for you to hold your hand and give your reassurance and protection. Those that are more confident with Gurbani can include the following to this Jaap (chanting):

ਹਰਿ ਕਾ ਚਿਹਨੁ ਸੋਈ ਹਰਿ ਜਨ ਕਾ ਹਰਿ ਆਪੇ ਜਨ ਮਹਿ ਆਪੁ ਰਖਾਂਤਿ ॥

har ka chihan so-ee har jan kaa, har aap-e jan mehi aap rakhaant.

The qualities of the Lord becomes that of the Lord's humble servants (through meditative remembrance); the Lord Himself places His qualities within them.

ਧਨੁ ਧੰਨੁ ਗੁਰੂ ਨਾਨਕੁ ਸਮਦਰਸੀ ਜਿਨਿ ਨਿੰਦਾ ਉਸਤਤਿ ਤਰੀ ਤਰਾਂਤਿ ॥੪॥੫॥

dhan dhan guroo naaanak sam-darsee, jin nindaa us-tat taree taraant.4.5.

Great, Great is Guru Nanak who looks impartially on all; He is saved and crossed over both slander and praise, and save others and carries them across. ||4||5||

(Malaar M:4, Ang 1264)

Another line one can add is:

ਗਿਆਨੁ ਧਿਆਨੁ ਕਿਛੁ ਕਰਮੁ ਨ ਜਾਣਾ ਸਾਰ ਨ ਜਾਣਾ ਤੇਰੀ ॥
gi-aan dhi-aan kichh karam na jaanaa, saar na jaanaa teree.
O Lord! I know nothing about wisdom (of spirituality), how to focus the mind on You, and spiritual actions; I have not appreciated the Worth of Your blessings.

ਸਭ ਤੇ ਵਡਾ ਸਤਿਗੁਰੁ ਨਾਨਕੁ ਜਿਨਿ ਕਲ ਰਾਖੀ ਮੇਰੀ ॥੪॥੧੦॥੫੭॥
sabh te vadda satgur naanak, jin kal raakhee meree.4.10.57.
But (with your Grace I have met) Guru Nanak, the greatest of all; He has saved my honour in this Dark Age (through uniting me to You). ||4||10||57||

(Soohee M:5, Ang 749)

Feel the protection and love that a child feels when holding on to the hand of his father. Even though we may be zero in meditation and spirituality, the greatness of Guru Nanak and his blessings can fill us with hope and progress.

ਪਰਉਪਕਾਰੁ ਨਿਤ ਚਿਤਵਤੇ ਨਾਹੀ ਕਛੁ ਪੋਚ ॥੨॥

par-upkaar nit chit-vatey naahee kachh poch.2.

(The humble devotees) everyday think of wishing good for others and harbor no ill will towards anyone. ||2||

(Bilaaval M:5, Ang 815)

4. Wish good for others, forgive others, and seek forgiveness: 

The more our soul feels lighter and free, the easier it is to get closer to God. The more baggage the soul is carrying, the journey to God gets slowed down or even stops. Bad-feelings and hatred for others weighs down our soul and makes it difficult to become a spiritual person. So, think of your family members and say “Bhallaa ho-vay” (“Good wishes”). Repeat this exercise, thinking of your friends, all the residents and staff at the prison, and then those that have wished bad to you and those you have caused hurt to. In your mind seek forgiveness from those who you have hurt and forgive those that have cause you hurt. end by repeating three times, “naanak naam chardi-kala, tere bhaane sarbat da bhallaa” (Through Your Name, as taught by Guru Nanak, may I remain forever in high spirits; Within Your Will, may all humanity prosper). 

ਛਾਤੀ ਸੀਤਲ ਮਨੁ ਸੁਖੀ ਛੰਤ ਗੋਬਿਦ ਗੁਨ ਗਾਇ ॥

The heart is cooled and soothed, and the mind becomes at peace, chanting and singing Your Glorious Praises of the Lord of the Universe.

(Gauree M:4, Ang 254)

 

5. Chant “Vaahi-Guroo, Vaahi-Guroo, Vaahi-Guroo, Vaahi-Jeeo” at least five times. 

The following line is from Sri Guru Granth Sahib Ji and can be used, like all of Gurbani, for meditation and chanting:

ਵਾਹਿਗੁਰੂ ਵਾਹਿਗੁਰੂ ਵਾਹਿਗੁਰੂ ਵਾਹਿ ਜੀਉ ॥  

vaahi-guroo, vaahi-guroo, vaahi-guroo, vaah-jeeo.

O Amazing Light in darkness; O Amazing Light in darkness; O Amazing Light in darkness; O my Amazing and Beloved Lord.

(Svaiyye Mahalla 5, Bhatt Gayandh, Ang 1402)

God is the Light of your life, that gets rid of the darkness of your sins and mistakes. The first word a child learns to say is “Mummaa”. With one word, the child cries out to his mother. With one word, a child talks to his mother, whether he is hungry, needs changing, wants to be picked up or feeling happy. However, the one word is more than just a word. When the child says the word, there is feeling and emotion behind it. It actually means something and there is a whole conversation the child wants to have with its mother but can only express everything with one word – “Mummaa”. Similarly, we are the children of God. God is so great and we are so small. We communicate and talk to God through chanting God’s Name, and God speaks back to us through His Name. God listens to us through our own ears, speaks back to us through our own tongue, and sees through our eyes. We simply have to feel and experience it.