This is a wonderful meditation which awakens you from the bottom to the top. There is a very beautiful way to chant this which opens all the cavities of the body. My favourite time for it is early in the morning.
Long Ek Ong Kars (Music by Guru Singh)
Sit cross-legged if you can with the spine straight, the backs of the wrists or hands resting on the knee, palms upwards, with the tip of the index finger touching the thumb and the other three fingers straight and together, elbows straight. Close your eyes.
Inhale deeply filling the lower body. All the inhales are through the nose. As you squeeze the anus chant Ek in a short, strong syllable, keep the exhale going as the sound mellows to Ong as you pull in the sex organs, then Kar as the pull in the navel until you have no breath left. These three together form what is called the Root Lock.
Hold the root lock as you inhale again as deep as you can, which means that you need to open up the bottom of the ribs sideways and upwards. Chant Sat with the first half of the breath then Nam. When there’s no breath left at all, then chant Siri with that little bit.
Keep the root lock applied and the ribs opened and the diaphragm up as you take the last inhale. This is a small little breath is about half the previous ones, you need to lift up the collar bone or clavicle to get the air into the top of the lungs. Chant Wahe Guru until there is no air left.
Relax the locks and take a long slow deep inhale and repeat.
Repeat for 11 minutes, 31 minutes, 62 minutes or two and a half hours.
