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Yoga Living Series - Rising Sun


Artist/Author: Spirit Voyage Artists, Snatam Kaur, Sat Kartar, Sada Sat Kaur, GuruGanesha Singh, Girish, Dave Stringer, Sat Purkh


Track NameTimePrice
Yoga Living Series - Rising Sun (Full Album)73:58$9.99
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Mul Mantra by Snatam Kaur7:54$0.99
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Sat Gur Prasad by Sat Kartar11:17$2.99
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Hay Gobinda by Sada Sat Kaur7:49$0.99
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Sat Siri, Siri Akal by GuruGanesha7:36$0.99
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Ganapati by Girish6:07$0.99
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Anand by Snatam Kaur7:07$0.99
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Aja Uttama by Dave Stringer5:47$0.99
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Guru Dev Mata by Sat Purkh7:56$0.99
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Ong Namo Guru Dev Namo by Thomas Barquee12:25$2.99Buy Mp3
User Comments
This CD is my soundtrack for the day - keeps me going during the work day - I love the diversity of sound from one musician to the next!
Karan Khalsa -- See other items I have commented on
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Artist Bio

Spirit Voyage Artists More by Artist/Author Top


Spirit Voyage Artists


The Yoga Living Series contains music from Spirit Voyage Artists. We have been blessed to find artists with pure authenticity and a deeply spiritual connection with their music. This allows us to share music with the world that not only comes from exceptional talent, but also has pure intention and a deep and abiding connection to the spirit. These artists represent a spiritual integrity, not just in their music, but in their actions and their projection. Whatever spiritual path their music is born from, it represents their inner core. The music is a manifestation of a deep spiritual practice. 

 

Snatam Kaur More by Artist/Author Top


Snatam Kaur

Snatam Kaur was introduced to music and spiritual practice at an early age. Schooled in kirtan, meditation, and Gurmukhi, the Sanskrit-based language of Sikh scriptures from Northern India, the young Snatam Kaur began to develop the devotion and skills that have grown and blossomed into a compelling, profound talent.

Snatam Kaur's parents brought her up in the Sikh tradition as taught by Yogi Bhajan. From an early age, she practiced yoga and meditation daily and her mother taught her Gurmukhi. "My mother taught me the alphabet on my way to school every morning," recalls Snatam. Her Sikh community augmented these lessons with instruction in kirtan (devotional chanting). "Through these experiences, I learned the pronunciation," she says, "but also I learned the passion for what I was singing because these gatherings were so spiritual."

As a child, Snatam also had training in voice, violin, guitar, and percussion. She obtained a solid foundation in Western classical music while playing violin in an orchestra and giving solo performances. Her many opportunities to use and expand her musical talent in a spiritual setting emphasized for her the connection between her music and spirituality. "I learned about the importance of sound currents from Yogi Bhajan," she says, "but I also had the personal experience of how the energy of these sacred words can have a very real, positive effect."


Snatam further explored the power of sound in India. After high school, her love for the Indian musical tradition and for children took her to Miri Piri Academy, a boarding school for children in India. She spent time taking care of the young children, teaching physical education, and providing music for the children's morning and evening chanting. When she returned to the United States, she attended Mills College in Oakland, California, where she obtained a degree in biochemistry, taught yoga classes, and shared her chants with Western audiences. But India called her back. After touring and performing Kirtan in northern India, Snatam settled in Amritsar where she studied music with the accomplished ragi (Indian master of Sikh-style kirtan) Bhai Hari Singh. This was a great honor for her, and particularly meaningful because Singh was the same teacher who had taught her mother when she was just a little girl.

Snatam embraced everything that Singh taught her, from the technical aspects of the notes, to the ability to sing with presence and awareness. The lessons took place in Singh's home, where Snatam was welcomed by the entire family--daughters, sons, and grandchildren.

While in Amritsar, Snatam lived next door to the Golden Temple, considered the world's holiest Sikh temple. Sacred music resonates from inside the temple from about 2:30 in the morning to midnight every day-sounds created by world-class masters of Sikh kirtan. This enabled Snatam to continually soak in the essence of the Sound Current.

Upon returning to the US from India, Snatam began her career as a recording artist with a band called the Peace Family. She served as the band's lead singer and, with two skilled and accomplished musicians - Livtar Singh and GuruGanesha Singh, had her first opportunity to write songs. Two years later she began to develop her own sound and style and embarked on a very fruitful solo career.




Episode Description Episode Date Download
Special Guest: Snatam Kaur Thursday, March 24, 2011
Special Guest: Snatam Kaur Thursday, January 06, 2011

 

 

Sat Kartar More by Artist/Author Top


Sat Kartar

Sat KartarAbout Sat Kartar

Sat Kartar’s chant music events are an experience, ranging from heartfelt ethereal devotion and longing, to groove-driven, spirited get-up-and-dance fun. Her voice wascharacterized by veteran music critic Alan diPerna, as “a crystalline vocal instrument, imbued with a welcoming, almost maternal warmth, and an evocative style of phrasing, reminiscent of Grace Slick.”

Born in Atlanta, Ga., Sat Kartar’s childhood was full of music. Her father frequently performed at parties and restaurants. She played piano at 5, guitar at 14, and picked out everything by ear, on piano and guitar, from the Beatles to the Spanish classical Malaguena. She trained in ballet, and other dance forms. In college, she was gigging at dances and activist rallies, singing cover tunes of singer-songwriters and folk artists. One big influence was Joni Mitchell, whose open tunings and unusual melodies were a doorway and vicarious permission to explore uncharted territory. Sat Kartar’s signature “wrong way leftie” open guitar tuning style, (she plays left-handed, with an upside down right-handed guitar) are an influence of Ms. Mitchell’s sound, and double, in Sikh classical kirtan, as counterpoint modal accompaniment for raga compositions.Sat  Kartar

Sat-Kartar has led sacred music events worldwide for 4 decades. She was a member of the first Kundalini yoga chant band, the Khalsa String Band. Several world renowned chant artists and yoga teachers, who currently make recordings, tour and teach today, were part of the KSB alumni and include Guru Singh, Krishna Kaur, Gurudass Singh, Gurudass Kaur, and Amar Singh & Sahib Amar Kaur. This band toured with Yogi Bhajan throughout the U.S. and Canada, during 2003-2004.

Around this time, Sat-Kartar began what would be a life study of Northern Indian classical kirtan, with numerous Sikh musicians, called Ragis (Sikhs who sing devotionally in Eastern raga scales). “I wanted to bring the enchantment of this world of music to an American audience in a simpler form, so Westerners could appreciate the haunting beauty of these ancient scales.” In 1984 and '85, collaborating with veteran New Age producer Liv Khalsa, they created two timelessly beautiful recordings, Spirit in Blossom and Domain of Shiva, a group of hymns from the sacred Sikh texts, containing 4 raga scales. Symphonically orchestrated and ahead of its time, this music found a new audience, in the early stages of New Age Music movement. They also created two 31-minute meditations, which were re-mastered and re-released in 2009, called Ethereal Journey.

Sat KartarSat Kartar's quest for spiritual musical expression found form in a genre of dance electronica. A chance meeting with musician-producers Akinchina Das and Lalita Dasi, whose background was also Indian classical, turned out to be instant musical chemistry, and the techno group Overlords of the UFO was born. Their vinyl EPs Imagine and Transcendental Overdrive, released in 1994 and 1997 respectively, drew critical acclaim in the international dance and DJ market.

In 2002, Sat Kartar began a decade of recording, and released a CD of chants for use with sadhana practice called Daily Practice. Co-produced with Dan Charnas, she and her band began extensively touring the Southwest with this CD, and garnered a regional following. She has since teamed with veteran producer Thomas Barquee for three recordings, Flow (2005), Listen (2007) and Call for the Beloved (2011). “Working with Thomas is a special experience. These recordings were new ground for me, a journey of faith into my heart.” In 2006 Sat Kartar began touring and offering music events internationally.

She has sung on recordings of many kirtan artists which include Krishna Das, Wah!, Dave Stringer, Antion Vikram Singh, Siri Ved Kaur. Her Flow and Listen recordings have been reviewed in Yoga Journal. Her music is also featured on several Spirit Voyage compilations, with Kundalini mantra and Sikh sacred kirtan. Her passion is to share this sacred sound current with those seeking it, in myriad music forms, in a manner, that it will be accessible for all who are seeking the deep peace and joy it can bring.

SatKartarMusic.com


Episode Description Episode Date Download
Special Guest: Sat Kartar Kaur Thursday, May 26, 2011

Sada Sat Kaur More by Artist/Author Top


Sada Sat Kaur

Sada Sat Kaur's name represents within yogic circles the alchemy of everyday custom turned into high art. For over 30 years she has toured the world, chanting mantras and singing kirtan in ashrams, concert halls, schools, public parks.

In India, audiences have been known to flock to her as if she were the Beatles. "We play to crowds of 200,000 people," she says. "They want to touch you and get your autograph. You go to these parks when it's a Sikh holiday, and they hear that these American Sikhs are going to sing, and you can't even see the end of the sea of people."

As the decades have passed, that sea of people has never managed to hoist Sada Sat Kaur toward a recording studio-until now. "The feeling inside myself was that this was all going to happen when it was supposed to happen," she says, "and it did."

In 2000 she was hanging around the watermelon tent at a Summer Solstice retreat in the mountains of New Mexico when she fell into an exchange with musician and producer Jeremy Toback. "We just got to talking and Jeremy and I were like, `Let's do an album." The result of that chance encounter is Angels' Waltz, a debut disc from a 56-year-old homeopath and yoga instructor who also just happens to be a master of a musical and spiritual form.


Episode Description Episode Date Download
Sada Sat Kaur Thursday, March 17, 2011

GuruGanesha Singh More by Artist/Author Top


GuruGanesha Singh

Back in 1973, a young man left an up-and-coming rock band called Cat's Cradle to walk the spiritual path, embracing the Sikh faith and the practice of Kundalini Yoga. It was a hard choice. But his spiritual guide, the world-renowned master of Kundalini Yoga, Yogi Bhajan, told the young man, "Whatever you leave behind to walk this path will re-manifest later, in a higher form."

Today the world knows that man as GuruGanesha Singh, a guitarist of exceptional grace and expressiveness, a singer, songwriter, producer and entrepreneur who has been a leading figure in establishing World Sacred Music as one of the fastest-rising and creatively fertile genres on the current scene. With a brand new album, Kundalini Surjhee, an exciting new live project with golden-voiced singer Tina Malia titled Song of the Soul, and an on-going musical collaboration with the incomparable Snatam Kaur (in its12th year and still thriving), GuruGanesha feels that he's now experiencing the complete realization of the prophecy Yogi Bhajan made all those years ago.

"What's happening now is a full manifestation," he says. "All the same pieces are there that were there in '73, but they've re-manifested in a higher form. All the spiritual and musical work I've done for the past 38 years has been preparing me for this." GuruGanesha Singh

GuruGanesha is one of those rare individuals who combine the heart and soul of an artist with the clear, quick mind of a seasoned and wise business leader. By the time he started Spirit Voyage Records in January, 2000 he had already made a substantial financial success as CEO of Sandler Training Institute of Virginia, a company dedicated to providing integrity based sales training for the high-tech industry. For many people, that would suffice as a life's achievement, but for GuruGanesha it was just a prelude.

The first year of the 21st Century proved a musical watershed for him. He released the album A Game of Chants with Guru Singh, Thomas Barquee and the Grammy-winning singer Seal and began to record as part of the Peace Family, a group featuring the extraordinary, angelic voice of Snatam Kaur. Becoming Snatam's manager as well as her guitarist and co-vocalist in 2000, GuruGanesha helped launch Snatam as a solo artist with the Spirit Voyage album release Prem. It was the first in a string of outstanding CDs, including Shanti, Grace, Anand and Liberation's Door that established the diminutive yet divinely guided singer as one of the preeminent voices in the growing world of mantra, kirtan and devotional music.

GuruGanesha's shimmering, evocative guitar melodies and supple chordal rhythms played an integral role in creating Snatam's signature sound. Their collaboration over the years has been extremely fruitful and always dedicated to the service of humanity and the cause of world peace. In a similar way, GuruGanesha has helped foster the careers of producer Thomas Barquee, the devotional duo Mirabai Ceiba, Nirinjan Kaur and now, Tina Malia.

In 2004 GuruGanesha made his debut as a solo artist with the album Grateful Ganesh, a title that pays playful tribute to the artist's all-time favorite band, the Grateful Dead. This was followed by Pure Ganesh in 2006 and Joy Is Now in 2008. All these releases are remarkable for their blend of heartfelt songcraft and sterling guitar work embracing a cornucopia of musical styles, from kirtan to jazz to raga to rock.

GuruGanesha SinghGuruGanesha has taken his unique musical vision to even greater heights on his new release Kundalini Surjhee, an album that includes several collaborations with Tina Malia, a gifted singer whose recordings span the devotional, pop and electronic fields and who has worked with such diverse artists as Carlos Santana, Jai Uttal, Bonnie Raitt, Kenny Loggins, India.Arie and Bassnectar. In addition to his usual robust touring schedule with Snatam Kaur, GuruGanesha will be hitting the road this year with Tina Malia on their Song of the Soul tour along with multi-instrumentalist Hans Christian, percussionist/remix master Craig Kohland and fast rising young bassist Jared May.

"I've been aware of Tina for a long time," says GuruGanesha. "I feel she's right up there with the best female devotional singers on the planet. And she has a beguiling pop side as well, which I love."

And so the young man who turned his back on rock and roll glory has become an icon and inspiration in another great musical genre-one with higher goals than fame or wealth.

"I'm 60 years old now and I've dedicated the past ten years of my life to sending healing sound currents out to the world," he says. "I'm not doing it for the money. I've already had success in business. It's been a labor of love and devotion, from starting Spirit Voyage, to my work with Snatam and now embarking on the Song of the Soul Tour with Tina. People on the planet are so stressed out now. They need the healing, soothing energy of the Divine Mother. When a Snatam Kaur or a Tina Malia sings, there is an innocence and purity to their voice that opens every heart in the room within seconds. Everyone in the audience will feel like a child again, in their mother's arms. For a time, they will forget all their troubles and cares, and rediscover their true identity as spiritual beings."




Episode Description Episode Date Download
Special Guest: GuruGanesha Singh and Professor Paramjeet Singh Thursday, December 08, 2011
Special Guest: GuruGanesha Singh Thursday, September 08, 2011
Special Guest: GuruGanesha Singh Thursday, March 03, 2011

 

 

Girish More by Artist/Author Top


Girish

For as long as he can remember, Girish has created rhythm to accompany life. When he was eight years old, his parents gave him a little red snare drum as a bargaining tool to stop him from banging on everything else in the house.

Drumming has always been instinctual to Girish, flowing freely from his fingers and knowing no musical bounds. In his teens, he started experimenting with pop, rock, jazz and orchestral music. His first experience of music as sacred art came in college, playing with jazz bands. "During improvisational sessions," he recalls, "there were these unexplainable moments of synchronicity and intuition that felt like magic."

These moments came just as Girish was feeling pulled toward a sacred life. A college philosophy class inspired him to explore spirituality through Kundalini yoga, meditation, and the study of Eastern scriptures. By the time of his college graduation, Girish was so deep into these practices that he decided to move into an ashram in the Smoky Mountains of Tennessee. Thus began an unexpected journey-a seeming detour that inadvertently nourished his musical artistry.

Girish lived in the ashram for five years, giving up music and taking the vows of a monk in the divine mother tradition called Dakshina Marg or Mahashakti Yoga. Yet, here, another compelling sound force emerged for Girish: the chanting of Sanskrit mantras. As a monk in the ashram he spent hours every day chanting. Girish also studied Sanskrit as a means to understand the deeper meanings of these ancient chants, and helped his teacher translate dozens of hymns.

He thought he had given up music for his spiritual practice, but one day he happened upon a set of tablas at the ashram and was instantly compelled to play them. This event set him on a life-changing course. Guided as always by rhythm, and now by his spiritual pursuits, Girish began to study tablas with Jagadessh in the nada yoga tradition (yoga of sound current), which emphasized the spiritual import of music. He also traveled to New York to learn the art of Indian drumming at Siddha Yoga Ashram.

After New York, Girish then hooked up with the musician and spiritual teacher Bob Kindler, known as Babaji. "From Babaji, I learned that sacred music is a viable outlet of spirituality, one that is profoundly uplifting and transformative," says Girish. It became clear to him that his innate musical passions didn’t conflict with, but in fact lead to a spiritual livelihood. Traveling and performing with Babaji helped cement this notion.

Girish also studied with legendary tabla master Swapan Chaudhuri at the Ali Akbar School of Music in Marin County, California. It was in northern California that Girish met other musicians at the forefront of the chant music explosion in this country. Krishna Das was just gaining popularity at that time and Girish played with him regularly. In this context, Girish was quickly introduced to a wider world of music for yoga. Soon he was accompanying many of the names in the yoga music genre, including Wah!, Dave Stringer, Thomas Barquee, Snatam Kaur, Shanti Shanti, Steve Ross, Swaha, and Rasa. His move to Los Angeles in 2000 brought him to the nation's epicenter of chanting and world music.

Girish continues to explore and expand musical borders, and has found new avenues for his artistic expression. Yearning to express the power of Sanskrit mantras through his own voice has been a driving force behind his CD's, Reveal, Shiva Machine, and his new release Diamonds in the Sun.





Episode Description Episode Date Download
Special Guest: Girish Thursday, May 05, 2011

 

 

Dave Stringer More by Artist/Author Top


Dave Stringer

The Los Angeles Times has declared the experience of chanting with Dave Stringer to be  “a departure from ancient kirtan. Stringer’s performance shaped the experience into a far more compelling musical encounter.” Kirtan (pronounced keer-tahn) originated in India, and is currently experiencing a worldwide renaissance as a participatory live music experience. Stringer has been widely profiled as one of the most innovative artists of the new American kirtan movement in publications as diverse as Time, Billboard, Yoga Journal and In Style.
 
Stringer’s sound marries the transcendent mysticism of traditional Indian instruments with the exuberant, groove-oriented sensibility of American gospel, and he is regarded as one of the most gifted singers in the genre. Stringer, who is also an accomplished composer and multi-instrumentalist, has a special ability to bring people together and inspire them to sing. His work intends to create a modern and participatory theatrical experience out of the ancient traditions of kirtan and yoga, open to a multiplicity of interpretations, and accessible to all.
 
Initially trained as a visual artist, filmmaker and jazz musician, Stringer had his formative experiences with chanting when film editing work brought him to the Siddha Yoga ashram in Ganeshpuri, India in 1990. A subsequent period of residence at the ashram laid the foundation for his continuing study of the ideas, practices and music of yoga.
 
Since 2000, Stringer and a diverse ensemble of accompanying musicians have toured North America and Europe tirelessly, developing new venues for music, and expanding the audience for kirtan. He has introduced chanting for the first time to many seemingly unlikely cities, and through his consistent touring, has been instrumental in the development of a number of thriving local kirtan communities. He has also served as a volunteer teaching meditation and chanting to inmates at a number of correctional facilities in the United States.
 
An articulate and engaging public speaker, he probes the dilemmas of the spirit with a wry and unorthodox sense of humor. Stringer frequently works in tandem with internationally celebrated yoga teachers, creating music for workshops led by John Friend, Shiva Rea, and Gurmukh, among others. Of particular note has been his friendship and collaboration with yoga teacher Saul David Raye, with whom he has created a number of recordings.
 
Based in Los Angeles, Stringer has produced varied recordings with other celebrated World musicians including Azam Ali, Vas, Axiom of Choice, Rasa, Suzanne Teng, Shaman’s Dream and the Open Door Orchestra. Chant artists Donna Delory, Suzanne Sterling, and Girish went on to launch their own careers in the genre after spending time in Stringer’s performing and recording ensembles. His voice also appears on numerous soundtracks, including the blockbuster film Matrix Revolutions and the video game Myst. The CDs he has produced under his own name, “Brink”, “Japa”, “Mala” and “Divas & Devas”, are heard in yoga studios throughout the world.


Episode Description Episode Date Download
Special Guest: Dave Stringer Thursday, April 14, 2011

 
 
 
 

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Spirit Voyage Artists

Absolutely wonderful for meditating
-- Blue Lavender.

wonderful music
-- ttito.

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Snatam Kaur

She has a very commanding and enchanting voice that takes every listener to a different world of peace and bliss. Its the inner devotion that she expresses and fills the atmosphere with the love of GOD.
-- Gajanan Sarwate.
http://

Namaskar: I love her - she makes my heart vibrate with love. Yoga has a beautiful flow with her sweet voice - she is one of Parama Purusa's shining lights.
-- Valerie Adams.
http://

ITS A VOICE AN ANGEL, INCREDIBLE SOUL SINGER
-- YSABEL .
http://

YOUR VOICE HAS BEEN HEALING TO MY SOUL!!!
-- ARULA.
http://

Wahe Guru! I attended the May 12, 2012 concert in Sacramento with my Yoga Teacher Siri Pritam Khalsa. The ultimate experience of grace and light! best of luck to you, your family, and the new band.
-- Janet Greene.
http://

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Sat Kartar

Sat Kartar has a most beautiful voice, llike an angel
-- grace.
http://

really spiritual
-- Amanpreet Singh.
http://

Great music, wonderful human being!
-- Sat Preet Kaur.
http://wilcoxwrites.com

Beautiful voice and soulful. Love Crimson
-- Judi.
http://

beautifull voice, beatifull music.
-- Guadalupe Ceceña M..
http://

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Sada Sat Kaur

sada sat kaur, beautiful voise, i wont listen every day
-- dragica.
http://

Muy espiritual y hermoso
-- maria felix.
http://spiritvoyage.com/yog a/Mantra--Masala/Sada-Sat-Kaur/CDS-004248.aspx

Sada Sat Kaur you fill my heart with joy!!! Thank you.
-- Louise.

most beautiful, transcendent and light, yet earthy vocals. Very nice tabla and instrumentals.
-- Theresa (Siri Jot Kaur).

Beautiful! Makes me want to sing along! xoxo
-- Marcia Polese.

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GuruGanesha Singh

love him!
-- mahnpahl kaur.
http://mantrakitchen.com

His voice and guitar playing are amazing. Love him singing with Snatam. My two favorites!!
-- Sharon Morin.
http://

Incredible music and amazing person!!!
-- Jagat Joti.
http://

Very armonic.,,,nice, Good Me guto mucho. I liked it very much
-- Gabriel.
http://

He ROCKS!!!!!
-- Louise .
http://

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Girish

Excellent!
-- Ravi Pillay.
http://

its very unique an nice- with a contemporary twist to it all- overall a great new music
-- venkata krishnan.
http://

Have been a fan of Girish for years since attending a kirtan @ Yoga for Life in Long Island, NY. I suggested he perform @ Dancing Dogs Yoga in Beaufort, SC where I now reside & my wish came true earlier this year. He just keeps getting better & bringing us to a deeper place.
-- Barbara Kelly.
http://

I began practicing Baptiste style Yoga a little over one year ago when I was introduced to music by Girish...I find myself needing to listen to Girish just as much as I need to practice, I am so inspired by the beauty of his music just as much as I am practicing yoga and meditating. Thank you Girish! Love & Peace Always! Carla
-- Carla.
http://

fab
-- joyce.

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Dave Stringer

wish he would come back to Baltimore and do Kirtan again
-- guru pal kaur.
http://

Hollow. Where is the love?
-- jeannine.

he is just GREAT
-- Jap Hari K Athala.

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Sat Purkh

This is so Beautiful and it makes me cry everytime, i just love to sit and listen with no projection. Lovely.
-- Roshonda C..
http://www.goyogaboot.massa geplanet.com

Es lindo
-- Ligia Olaya.
http://

She's the best.
-- Gaia Richards.
http://GaiaRichards.com

PS - Queen Be, not Bee. JJSK
-- JJSK Khalsa.
http://

Queen Bee is the best yet from Sat Purkh Kaur. This accomplished woman, born with an amazing musical talent, has gathered around her a perfect accompaniment of presentation to offer this sophisticated, yet heart-centered gift. Bravo!
-- JJSK Khalsa.
http://

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In these challenging times, we wanted to share a meditation for prosperity and happiness and give you the music as a free download.  So add this to your cart and get a free download!!
"This mantra brings prosperity, happiness, and saves us from calamities.  It is the sound current which brings a shield and brings good luck and removes discomfort and disease.  It is the key to the doorway of self elevation."  - Yogi Bhajan
 
 
Here are instructions for practicing this meditation:

Posture: Sit in easy pose.

Focus: Eyes are closed and focused at the third-eye point. 

Mantra: Har Har Har Har Gobinday - Har Har Har Har Mukanday - Har Har Har Har Udaray - Har Har Har Har Aparay - Har Har Har Har Hariang - Har Har Har Har Kariang - Har Har Har Har Nirnamay - Har Har Har Har Akamay

Mudra: Bend your elbows so that your hands are comfortable in front of you at approximately shoulder height.  Chant the mantra.  When you chant the word 'Har,' quickly open and close your hands as you pull the navel point in and up.  Repeat these actions each time you chant 'Har.'

Time: 11 minutes.

End: Inhale deeply, hold your breath.  Exhale and relax.