*EK ONG KAR SAT NAM SIRI WAHE GURU (gradually increase the time once you get comfortable )         Ek Ong Kar (One Creator Creation) Sat Nam (True Identity) Siri (greatest) Wahey (wow) Guru (darkness to light)                                                                                                                                                                                                              

I recommend to start with one minute of practice each day. Consistency is key and a minute of focused practice is better than a longer practice with monkey mind.   Once you get used to it  increase the time from:

 

3 minutes: Affects your circulation, blood chemistry and stability of the blood. The increased blood circulations begins, distributing enhanced neuroendocrine secretions throughout the body.

7 minutes: Brain patterns start to shift from the static of beta waves, to calmer alpha waves and ultimately to deep relaxing delta waves. Simultaneously, the magnetic force surrounding the body increases in strength.

11 minutes: The pituitary gland, glandular system and the nerves start to learn and change. The sympathetic and parasympathetic nervous systems begin to accommodate the increased energy.

22 minutes: Anxiety producing thoughts in the subconscious begin to clear. Your three minds (negative, positive, and neutral) start to work together so your mental integration changes. 22 is the infinite number of longing and gives mastery of the mental realm.

31 minutes: Affects your whole mind and your aura. Endocrinological balance is achieved, as is balance of the chakra’s of the ethereal body. This balance persists throughout the day, and is reflected by changes in moods and behavior.

61 minutes: Establishes rhythmic habits

 

PRACTICE MANTRA: 

*SA TA NA MA -   SA(beginning)  TA (life) NA( Death) MA(birth)

*SAT NAM-         SAT(truth) NAM(identity) See the true identity. 

*OM MA NI PAD ME HUM-

Om (ohm)- Om is the sound or “vibration” of the universe. This sound is the most important of all; but in the context of chanting and mantras, it is meant destroy attachments to ego and establish generosity.

Ma (mah)- Removes the attachment to jealousy and establishes ethics.

Ni (nee)- Removes the attachment to desire and establishes patience.

Pad (pahd)- Removes the attachment to prejudice and establishes perseverance.

Me (meh)- Removes the attachment to possessiveness and establishes concentration.

Hum (hum)- Removes the attachment to hatred and establishes wisdom.