Taught by Yogi Bhajan on May 2, 2000 in Espanola, NM, USA. You can view him teaching this kriya at 26:40 of this video. You will also find the instructions listed below.
“Give because God gives to you. Love because that is your purpose in life. Shine because it is important. Share because it is demanded of you. How can you do it? In Japji, Guru Nanak gave you guidance, telling you the way he found liberation: ‘In the ambrosial hour, meditate on the True Identity. Your karma will be covered and you will see the door of liberation.’
“Rise up and praise your conception, your reality, your identity and soul. Understand your Creator—examine it. Make your heart flow like a river—all your difficulties will wash away. The ambrosial hour is the time to get ready to go to the Universe; it is the hour of your life. Do you want to be happy, prosperous, gracious? Do you want to know everything? Do you want to have things come to you? If you cover a magnet with rubber it will not attract anything. Realize that this time is given to you to be pure and to live in piety, with a burning fire of compassion, touching every heart.”
Sit up straight in a cross-legged position. Place the left hand on the heart and raise the right hand to the side as if you are taking an oath. The fingers of both hands are spread and do not touch each other—this is the secret of this meditation. Eyes are closed. Sing along with Guru Jiwan Singh’s Guroo Dayv Mata shabd. Become it. Let Guru come in. Let the guidance of God come in. Apply yourself. Be steady. Continue for 31 minutes.
Guru Dev Mata
Gurdev Mata Gurdev Pita Gurdev swami paramesura
Gurdev sakha agiaan Bhanjan gurdev bandhip sahodara
Gurdev daata har naam updesai Gurdev mant nirodhara
Gurdev saant sat budh moorat gurdev paras paras para
Gurdev tirath amrit sarovar gur giaan majan aprampara
Gurdev karta sabh paap harta gurdev patit pavit kara
Gurdev aad jugaad jug jug gurdev mant har jap udhra
Gurdev sangat prabh mel kar kirpa hum moor paapi jit lag tara
Gurdev satgur parabrahm parmesar gurdev Nanak har namaskara
The Divine Teacher is my mother, the Divine Teacher is my father, the Divine teacher is my Lord and Supreme God.
The Divine Teacher is my companion, the dispeller of spiritual ignorance, is my relative and brother.
The Divine Teacher is the giver and the teacher of the Divine Name, is the Mantra which never fails.
The Divine Teacher is the Image of peace, truth and wisdom, is the Philosopher’s Stone – touching it one is transformed.
The Divine Teacher is the sacred shrine of pilgrimage, and the pool of divine ambrosia; bathing is the Guru’s wisdom, one experiences the Infinite.
The Divine Teacher is the Creator and the Destroyer of all sins; is the Purifier of sinners.
The Divine Teacher existed at the primal beginning, throughout the ages, in each and every age, is the Mantra of the Lord’s Name; chanting it, one is saved.
Oh God, please be merciful to me, that I may be with the Divine Teacher; I am a foolish sinner, but holding onto him I am carried across.
The Divine Teacher is the True Guru, the Supreme Lord God, the transcendent Lord; Nanak bows in humble reverence to the Lord, the Divine Teacher.
Place the right hand over the left hand on the heart. Chant in a monotone Aad Guray Nameh, Jugaad Guray Nameh, Sat Guray Nameh, Siree Guroo Dayvay Nameh. Continue for 3 minutes. To end, inhale deeply, hold, and press your heart center with the strength of both hands. Cannon Fire Exhale. Repeat 2 more times. Relax.
Aad Guray Nameh, Jugaad Guray Nameh, Sat Guray Nameh, Siri Guroo Dayvay Nameh
I bow to the primal Guru
I bow to the truth that has existed throughout the ages
I bow to True Wisdom
I bow to the Great Divine Wisdom
Reprinted from A Year with the Master