Sat1176

Crying happens automatically as the mind is purified and happens to most mediators. Read this passage from another person.
Six months of crying
I was beginning to develop real discipline in meditation. I made a commitment to myself that I would sit for an hour every day. This was beyond my capacity at the time, but I didn’t really know that. I was just doing what I thought I should be doing. It wasn’t a pleasant experience initially; it was a painful period as yucky old emotions surfaced and moved through. I was working on a master’s degree in transpersonal psychology during that period, so I had a context in which to see it as a purifying practice. I purchased a cooking timer to help me discipline myself, setting it for one hour each day. I promised myself that I would not move during that hour, so there I sat with tears streaming down my face. Mostly, there were no particular memories coming; rather, it was like formless old pains coming forward and washing away. A hand would almost move to wipe away the tears, but I would say inside to myself, “No, let them go.” Sometimes the tears would run down my side all the way to my hips as I sat bare chested on hot summer days without air conditioning. It was a beautiful experience, and very important as I look back on it.

Waheguru.
Bhai Sahib talks about the chakras and how they open naturally with the gurmantar. No need to put dhyan on each one.
 
 

One explanation I heard was, Gurbani is universal in terms of gyan is given to all regardless of background. It does not limit a person to a particular mantra.  It places great emphasis on japing the Gur mant (i.e Gurmantar). You jap the gurmantar that you have been given. Ram, Har, Gobind, Waheguru etc. No school of thought should feel exempt from receiving the wisdom of Gurbani.
Bhai Gurdas ji clearly states for us Sikh's that "Waheguru gurmantar hai jap homeaa kohe"
In terms of building stability when do paath or Simran the key is to listen the words that come out of your mouth.
Say your reading Gurbani. Look at the words you see, say the words with your mouth and listen to the words you speak.
One gurmukh stated that before reading gurbani always spend a few minutes japping gurmantar with dhyan on sound to get the mind to concentrate. Obviously this is still difficult and takes practice. Try keep you mind present near by. Don't let if wonder of. If it wonders, the moment you notice it gone, bring that attention back in front of you.
I've been suffering with the same issue when japing the gurmantar. When I jap, my mind runs off in some vision or thought and my jaap stops. I realise that my jaap has stopped and that it's gone ofd. I raised this issue with my teacher. He said this is what you call abhiyaas, and the 5 are stealing your jot. Keep bringing it back. Try and stay alert and focused so that you keep it present whilst you jap.
Hope that helps ji.
 
 
 

One explanation I heard was, Gurbani is universal in terms of gyan is given to all regardless of background. It does not limit a person to a particular mantra.  It places great emphasis on japing the Gur mant (i.e Gurmantar). You jap the gurmantar that you have been given. Ram, Har, Gobind, Waheguru etc. No school of thought should feel exempt from receiving the wisdom of Gurbani.
Bhai Gurdas ji clearly states for us Sikh's that "Waheguru gurmantar hai jap homeaa kohe"
In terms of building stability when do paath or Simran the key is to listen the words that come out of your mouth.
Say your reading Gurbani. Look at the words you see, say the words with your mouth and listen to the words you speak.
One gurmukh stated that before reading gurbani always spend a few minutes japping gurmantar with dhyan on sound to get the mind to concentrate. Obviously this is still difficult and takes practice. Try keep you mind present near by. Don't let if wonder of. If it wonders, the moment you notice it gone, bring that attention back in front of you.
I've been suffering with the same issue when japing the gurmantar. When I jap, my mind runs off in some vision or thought and my jaap stops. I realise that my jaap has stopped and that it's gone ofd. I raised this issue with my teacher. He said this is what you call abhiyaas, and the 5 are stealing your jot. Keep bringing it back. Try and stay alert and focused so that you keep it present whilst you jap.
Hope that helps ji.
 
 
 

One explanation I heard was, Gurbani is universal in terms of gyan is given to all regardless of background. It does not limit a person to a particular mantra.  It places great emphasis on japing the Gur mant (i.e Gurmantar). You jap the gurmantar that you have been given. Ram, Har, Gobind, Waheguru etc. No school of thought should feel exempt from receiving the wisdom of Gurbani.
Bhai Gurdas ji clearly states for us Sikh's that "Waheguru gurmantar hai jap homeaa kohe"
In terms of building stability when do paath or Simran the key is to listen the words that come out of your mouth.
Say your reading Gurbani. Look at the words you see, say the words with your mouth and listen to the words you speak.
One gurmukh stated that before reading gurbani always spend a few minutes japping gurmantar with dhyan on sound to get the mind to concentrate. Obviously this is still difficult and takes practice. Try keep you mind present near by. Don't let if wonder of. If it wonders, the moment you notice it gone, bring that attention back in front of you.
I've been suffering with the same issue when japing the gurmantar. When I jap, my mind runs off in some vision or thought and my jaap stops. I realise that my jaap has stopped and that it's gone ofd. I raised this issue with my teacher. He said this is what you call abhiyaas, and the 5 are stealing your jot. Keep bringing it back. Try and stay alert and focused so that you keep it present whilst you jap.
Hope that helps ji.
 
 
 

Watch "JHINGUR:An insect that creates a loud sound" on YouTube
 

One explanation I heard was, Gurbani is universal in terms of gyan is given to all regardless of background. It does not limit a person to a particular mantra.  It places great emphasis on japing the Gur mant (i.e Gurmantar). You jap the gurmantar that you have been given. Ram, Har, Gobind, Waheguru etc. No school of thought should feel exempt from receiving the wisdom of Gurbani.
Bhai Gurdas ji clearly states for us Sikh's that "Waheguru gurmantar hai jap homeaa kohe"
In terms of building stability when do paath or Simran the key is to listen the words that come out of your mouth.
Say your reading Gurbani. Look at the words you see, say the words with your mouth and listen to the words you speak.
One gurmukh stated that before reading gurbani always spend a few minutes japping gurmantar with dhyan on sound to get the mind to concentrate. Obviously this is still difficult and takes practice. Try keep you mind present near by. Don't let if wonder of. If it wonders, the moment you notice it gone, bring that attention back in front of you.
I've been suffering with the same issue when japing the gurmantar. When I jap, my mind runs off in some vision or thought and my jaap stops. I realise that my jaap has stopped and that it's gone ofd. I raised this issue with my teacher. He said this is what you call abhiyaas, and the 5 are stealing your jot. Keep bringing it back. Try and stay alert and focused so that you keep it present whilst you jap.
Hope that helps ji.
 
 
 

Absolutely brilliant, not only about a brief, simple and clear enunciation of  the difference between jog mat and  gurmat  (that more than half a dozen books by various authors couldn't) but about overall bhakti...learnt that one must allocate at least 2 hrs both morning and evening to the gurmantar jaap..bhai sahib did it for over 2 years before Guru Sahib blessed him...a must listen..thank you sat veerji for posting..
 

Waheguru.
Bhai Sahib talks about the chakras and how they open naturally with the gurmantar. No need to put dhyan on each one.
 
 

Blessings to everyone. 
I am writing this today in a bit of shock and disbelieve but at the same time a lot of peace and satisfaction. 
These past few weeks/months had been a bit of a rough sail for me. I had lost a lot of faith in spiritual teachers. I had been hearing and seeing a lot of drama that didn't sit well with me. So part of me fell off the boat a bit. I was still listening to shabad and looking at parkash. But I wasn't putting effort in to try and move further. I was sitting still. 
Something even worse happened in my personal life a few days ago. A very subtle but very strong attachment got pulled away from me. An attachment I didn't realize was there but was really consuming my mind. I'm not going to lie, I lost my stability. I was upset. Angry. Lost. Confused. And it had been a very long time since I experienced a pain that made me upset like that. 
I began isolating myself and really letting my mind be consumed by shabad and parkash because I knew that was the only way out of the trap I had fallen into. I had to work extremely hard. But just now I was laying on the floor looking at parkash internally. I opened my eyes to look at the parkash that exists externally. Mind was clear, no thoughts. And I had a realization. "This parkash exists both outside and inside... Are my physical eyes the one seeing them?..... And then all of a sudden I felt this third area of space. A place that wasn't the internal body, nor the external world. It was this place in the middle. I think it was beyond the mind or some extension of the mind. And sitting in that space there was just parkash. It was like looking at a new world with a new set of eyes. The best way I can describe this is by using the term "non-physical" eyes. 
It's as if the parkash outside and inside had become one. I cannot describe the amount of peace and contentment the mind and body feels sitting in that area. I don't know if it's correct for me to stay in that space. But I just wanted to write this out with the hopes that maybe someone knows what this is. 

It's a common question we all have is should we do more baani da paaths or Waheguru Simran? 
Here the gurmukh speaks in favour of simran starting at 46 mins. 
 

This video is really good. 
49 mins of simran plus lots of useful information on naam simran plus anhad journey there after. 
 

I can totally relate to what you are saying. I actually feel internal detachment occurring that I have to force myself to remain grounded so to speak.

A kind member on here recommended I read the following book.

http://www.vidhia.com/Bhai%20Randheer%20Singh%20Ji/Anhad-shabad-dasam-duar.pdf

Singh,

As one does more and more naam simran the mind becomes still and he hears these sounds naturally or sometimes spontaneously. Don't stop your bhagti whatever you are doing and start looking for sounds. This post is designed more for those who might already be hearing such sounds. I found quite a lot of information on what these sounds are but not what you do with them. This was the first text I read where someone explained possibly a next step on the journey. How to move from one sound to the next. Where you can hear the sounds and where to focus. Was interesting the guy said focus on the swirl of the head because I always thought it was the top.

I personally am doing so much research on these sounds because I'm hearing this stuff quite alot at night and I haven't got the foggiest idea what it means or what to do when it happens apart from listen. Sometimes I wake up in the middle of the night with a massive vibration in my ear that gives me such a shock as if someone has put a speaker to my ear. It was nice to just read that these sounds can be perceived to be near and far. Now noted that they can even cause vibrations in you.. Its all a learning game for us.

Lucky,

I've posted the main juice from the book but I recommend you buy it and have a quick read yourself. I don't want to type up everything it said. There is quite a bit of padding but there are useful bits of information too.

I thought I would share some key points made in a book I read recently. Some of you might find the information contained within useful in your own personal spiritual journey's. Enjoy...
http://www.amazon.co.uk/The-Ringing-Sound-Introduction-Current/dp/0966535804/ref=sr_1_1?ie=UTF8&qid=1390990288&sr=8-1&keywords=the+ringing+sound
Do you Hear Ringing in Your ears?
If you said yes, you are not alone. Millions and millions of people have sought medical advice hoping to find an answer to the ringing in their ears, only to find there is nothing that medical science can do for them. They are told they suffer from tinnitus or similar maladies.
Although these buzzing, ringing, rushing sounds have been given new names by medical science, they are not new. They are perhaps as old as humankind. In the past, a great deal was written and taught about how to use these sounds productively. Techniques associated with the inner sounds involve the development of internal energy or what may be called spiritual power. Modern practitioners of such techniques often refer to these sounds as the sound current.
Sound current techniques also hold great potential for the expansion of consciousness. To reach into the sound current’s mysteries is to begin a personal adventure of self-discovery.
What does it sound like?
The auditory perceptions we have been referring to may be perceived in many ways. Commonly, they take the form of ringing sounds. They may be perceived as anything from a ringing, or buzzing (like the sound of a florescent light), to music. A common analogy likens the experience to that of listening to high-tension electric power lines. Anyone who has stood near one of the colossal Erector Set-style metal towers with suspended power lines, especially when the air is moist knows the crackly hissing noise.
Please do not be discouraged if you do not relate to the current descriptions. Just because you do not see an exact description of what you hear does not mean that you are not dealing with the sound current. Many other descriptions will follow and still only relatively few of the possible manifestations of the sound current will be explicitly described.
Generally, the “sounds” are first noticed in the right ear, but may be detected anywhere. As we will eventually see, these “sounds” are not sounds at all. The sound current is energy passing through an energy channel near the ear. It is only interpreted as sound.
The list below describes the various ways in which the sound current may be perceived is to catalogue them and give examples.
The first list is from a classic yoga book. It describes some of the more common ways in which the sound current may be perceived. Each description is preceded by its Sanskrit name
1. Cin nadam : Like the hum of the honey-intoxicated bees; idling engine vibration; rainfall; whistling sounds; high frequency sound.
2. Cincin nadam : Waterfall, roaring of an ocean
3. Ghanta nadam : Sound of a bell ringing.
4. Sankha nadam : Sound of a conch shell
5. Tantri vina : Nasal sound, humming sound like that of wire string instrument.
6. Tala nadam : Sound of small tight drum.
7. Venu nadam : Sound of a flute.
8. Mridamga : Sound of a big brass drum
9. Bheri nadam : Echoing sound
10. Megha nadam : Roll of distant thunder.
Additional common descriptions would include the chirping of cricket(s) or boiling teakettle whistling. Flowing water or wind are also common descriptions. These sounds can be of a high frequency, like florescent or halogen light, or of a very low frequency with an undulating or even slowly oscillating palpable physical quality. They may be smooth and harmonious, or very rough and jangly. They may be barely audible or seem more deafening. Often these tones appear just at the edge of hearing or sound very distant. When they seem close and loud, they actually vibrate the physical body.
When Would I Hear it?
The sound current is most noticeable during periods of high stress or paradoxically, deep relaxation. It may be fair to say that perception of the sound current is most notable when the body’s homeostasis is either highly threatened or highly attuned. Perception of the sound current may be particularly strong under the following circumstances:
Sleep Deprevation Illness or High Fever Influence of Drugs and Alchohol Physical or Emotion Trauma All of the above bulleted items relate to altered states of consciousness. They also represent potentially dangerous situations for the physical body. None of these is advised for inducing perception of the sound current. Aside from the obvious dangers of employing such methods, there is an inherent distortion of the natural experience associated with the stress created by such methods. Consequently the psyche cannot interpret the resulting perceptions well. The quality of subsequent experiences is also compromised by the body’s attempt to recover from the onslaught of imbalanced energy.
The sound current can be explored in its positive aspects through quiet inner stillness or focused energy technique. The following practices are recommended for enhancing perception of the sound current and personal vitality in general:
Deep Relaxation Techniques (Yoga) Certain Types of Breath work Shabad Surat Yoga Exercise : Playing with the Sound Current
Sitting quietly and comfortably with your eyes closed; listen to the sound curernt’s tones. Locate where the tones appear to be within or near your body.
Now isolate a tone on the right side of your head. If one is not there then simply intend to find one. Play with the sound by smoothing its vibrations or raising its pitch by gently reaching into it and intending a harmonious result.
Once you have a nice clean tone, see if you can move it to your crown chakra, or hair swirl. Listen to this chakra tone for a few minutes with a quiet mind. Observe yourself and you sound current carefully as you listen.
Changing Tones
In sound current mediation techniques, these sounds maybe modulated to produce desired states of conscious awareness. Specific states are associated with certain tones. Knowing a tone allows one to summon a specific related state of awareness.
Seeing the Sound Current
Many people receive light impressions while perceiving the sound current. Close your eyes. Imagine you are inside your head looking at the inside of your forehead, just above and between your eyes. From that place listen to the sound current and observe. Do not judge.
Receiving the Sound Current
Most people do not consciously perceive the sound current. It is filtered out on a subconscious level. As an example of how it happens, listen to a spiral seashell. The white noise it produces is an amplification of the sound of moving air. A similar noise occurs in your own ears. It is always there, but you do no hear it. The reason you are not aware of its presence is that your brain does no consider it critical to your physical well-being, since is does not require conscious attention or action. The information is regarded as non-threatening, monotonous, background noise. It is considered superfluous and is there fore disregarded. It never reached you on a conscious level.
But if a strong wind picks up, then that is a survival issue. Your brain is interested in threatening weather conditions. Suddenly, you hear the sound of moving air very well, because it is above normal background limits. But when our systems are running within normal tolerances, background information is not reported to the conscious mind.
Exercise : Shifting Awareness
Sitting comfortably, lightly touch your forehead just above and between the eyebrows. This is called the “third eye chakra”. With your eyes closed move your awareness to that point. Allow several seconds to get a feel of being there. Now, move your hand to the back of your head. Touch lightly on the knob of the back of your head, which is opposite your third eye chakra. This new area is called the “willpower” because it is the source of your personal will. With eyes closes, send your awareness to this new point. Get a feel of being there. Next repeat this exercise without your finger, using only your awareness. Then move your awareness to the center of your head. From there, move back in you head until you find a natural resting place for your awareness. This will be the place from which you will do your beginning meditation techniques.
Exercise : Listening to the Sound Current
Mantra meditation is the foundation of sound current meditation. When you are comfortable with that technique, it is time to add the sound current.
The sound current is usually noticed first in the right ear. Right-side tones lead up to the higher awareness. This is the easiest and most secure way to begin. Simply listen for the sound in, or near the right side of the head.
In time, you will hear buzzing, ringing or roaring sounds. They may come as a feeling or vibration more than hearing. You may perceive the sound current as light. As you listen, you will become more connected with the sound current. It may seem familiar, like something you remember from a long time ago. You may hear many other tones. Listen to the highest, finest vibrating tone. Gently monitor your impressions. Listen to your own inner knowing. Be your own guide.
Exercise : Following the Sound Current
Once you are comfortable with mantra mediation and listening to the sound current, you can begin playing in the tones. Essentially the procedure is to begin with mantra mediation to quiet the mind and enter into a higher state of awareness. When you hear then sound current, begin listening for the higher, finer tones on your right side.
When you are listening to a tone on your right side, it may be you hear another higher, finer tone further to the right. Move your attention to that tone. It will lead you to higher fields of awareness that constitute greater realms of energy and wisdom in the Cosmos and in your own being. Remember the journey moves simultaneously into inner and outer worlds as you follow the sound current up and back to the right.
During the process you usually lose track of your mantra. You are then using the sound current as your mantra.
Currents of Sound
The sound current is like two rivers of energy. One flows down to the manifestation. That is the left-hand side. The other flows upward, back to its Source. Perceived as a distance, these rivers are shinning ribbons of light. As your awareness draws closer you being to hear the sounds of rushing waters. You can sit by the river’s edge and be soothed and enlightened by the sounds of dancing cataracts. Or you may enter into the stream. There you will be transported. Your Inner Awareness determines the final destination. The ideal path is to learn at the river’s edge until your conscious becomes familiar with the flow. Simply listen at first. Then you can enter. All this is directed by your intent. Proceed like you know how. On some level you do. Spirit will acknowledge you intent and guide you.
Exercise : Entering the Sound Current
Enter the sound current is accomplished by choice, or intent. Focus your attention into it rather than on it. This a bold manoeuvre. It can sweep your consciousness away. The securest method is to maintain the focus of your consciousness on the crown of your head. This crown chakra is located at your hair swirl just behind the top of the head.
Allow your spiritual sight to follow the sound current. Think of it as a flying portion of your awareness by remote control from your crown chakra. When your session is complete, return your all thoughts to your physical body.
What should I expect?
Good question. The answer is limitless. Expect a quiet, peaceful mind, which remains with you longer and longer throughout the day as you practice. A sense of inner centering will grow. From that place of Inner Silence in your Self, you will be able to flow more easily in all realities and situations including daily life.
You may see other beings, other worlds, or manifest any number of psychic experiences. These are the worlds of the mystics. Humans are powerful beings. You are in charge. Always use your best judgement. Take command when required. You may call upon your own inner higher awareness for guidance. Be reverent of everything, but do not be overly impressed by anything. Do not be afraid. Listen to your feelings. You are connected to all things. In a very real sense, you are the center of your world. In that place, you are more powerful than anything you meet in mediation. Trust your inner Self. Spirit will guide you.
Final note
I have studied with many master teachers. Much of the information I have been exposed to was considered too potent for the general public. All the secret and popularized practices I have studied, and all the other energy techniques with which I am familiar, pale in comparison to sound current techniques.
There is power, wisdom, awareness and great mystery in the sound current. Listening to the sound current will help you become aware of the awareness of the Cosmos. It will bring Self-Awareness. Listening to the sound current is becoming aware of awareness Itself.

Great thanks for clarifying, the anhad are on and off so the mind needs more cleansing which is hard as everyone is home and  we get disturbed( my daughter is ahead of me as she zones out and sees twinkles floating then hears bells. )I just get a weird sensation where my body feels really relaxed then I fall asleep , but it’s relaxing and my head vibrates. I guess we need more gurmantar abhayas.

Just be careful what you say or think when your listening to anhad. That is why it is advised to only start listening to it when your have done loads of gurmantar abhyas. Mind has achieved some control over rogue thoughts.

Bhen ji,
There are definitely quotes in gurbani that state one should do simran whilst performing your daily work. It is perfect way of keeping the mind focused and not wondering on useless thoughts.
However to reap the full effects of naam simran, one should spend some time in focused dhyan with eyes closed. Only then will the mind go inwards and the journey truly begin.
As for bypassing Verbal japa and going straight to saas saas and mental simran, it really depends on your avasta. Are you able to listen and focus on the dhun of the gurmantar be said in the mind or does your mind wonder? The key point it where is your dhyan when doin simran, has it escaped through the eyes and focused on external objects or it inside the body listening to the Dhuni of the gurmantar.
Hope that answers some of your questions.
God bless
 

I just finished watching this one and found it very enlightening.

Its been a few days now since my last post. At night when it's quiet I can hear two different types of sound towards my right ear. One sounds like some kind of air instrument in which you would blow. I can't describe it because I have nothing to compare it to. The other is some kind of tingling sound, like some kind of bells but higher in pitch. It's not very loud, so on a volume scale of 1-10 I would put them at about 2. It doesn't take much to drown them out.

I can't say I'm finding them intoxicating yet, but then again to be honest neither was the Waheguru jaap when I initially started. Now the more I do the more it's growing on me. Hopefully the more I listen to these internal sounds the more they will grow on me too.

I am observing my mind is becoming more still and focused when I do simran and less thoughts are entering my mind. The tone and tempo of my simran has become consistent and I think found the right setting which feels good to me.

May Waheguru bless us all with his Naam Simran.

Sahib,

I am coming to the realisation enough of the theory for the time being. It is time to put into practice what I already know and get back to basics. So much has already been posted on this forum in terms of techniques and details of the path that lies ahead. It is time to put in some serious effort and spend the time doing actual simran. Reading alone and the gyan gained will not lead to realisation of the ultimate truth. For that one has to make some effort and practice and leave the rest to his grace.

I personally feel it's time to put the books and websites down for a bit and spend that time doing the practical simran instead. If I look back at the time I have spent reading about the subject, if I had spent even half of that time doing actual simran the story to tell might have been a whole lot different. The gyan gained over the past months has given a solid foundation and a little more clarity and confidence about what to do on the path of shabad/gurmantar surat yog. You can be told the same thing in so many different ways by different people but unless you put in a serious amount of focused effort oneself this gyan will be worthless.

When I now look back, I find the biggest progress was made when I didn't know much. I simply did what I was told and just did my simran focusing on the gurmantar and the experiences started themselves. It was only when I tried to get ahead of myself and started researching deeply into the path and what lies ahead or what to do I lost some of that momentum. The fascination of learning took precedence over doing the practical and that I see as my own short coming. Don't get me wrong I'm not saying one should not learn about the marg, the knowledge helps you identify if your taking any wrong turns and confirms if what you are experiencing can be expected. It also shines some light to the unknown path ahead so when another experience manifests or you have an inkling what the next step of the path involves you are not entirely taken by surprise and knocked off your balance. Going too much beyond your own practical experience level is somewhat pointless and is just a distraction. I have to admit it was all fascinating reading but when you do some serious inner reflection of where do you actually stand on the rungs of the ladder one realises that whist they might be able to see the rungs that go up, you have not actually climbed many yourself. It is time to walk that walk and not just talk the talk.

A mahapursh once said in that regard, the unpar/uneducated make progress far more quickly then the educated. The simple folk just accept they have to do the gurmantar and just get on with it. The educated starting bringing their analytical mind and start asking too many questions and try and use their own reasoning to explain certain things which may or may not give you the right answer. The quest for knowledge and answers itself becomes an obstacle that needs to be overcome. I am slowly beginning to see the wisdom in these words.

By all means if you feel there are relevant teachings of this person whom you recommend then feel free to share share some of his gems. I am sure they will be much appreciated if they are not too contradictory to the teachings of spiritual Sikhi and the inner journey.

Here is rough translation:

First stage of simran, according to Gurmat, is to bring one’s scattered attention back. Normally it is absorbed in thoughts therefore to help bring the mind back within various points are given to help focus the mind.

Each syllable of the Gurmatar is chanted at the following points with focus/dhyaan.
Wa – Rasna/Mouth
He – Hirda/ Heart Centre/ Sunn state is also knows as Hirda when the Mind becomes pure.
Gu – Nabi / Navel / belly button / Nab Ghat where the breath originates from. There is also a knot here between the physical (astool) and non-physical (sookham) bodies via the breath. It will also be a point later on where we will come to and sit/aasan the mind.

SGGS Quote:
The breath is seated in the home of the navel; the Gurmukh searches, and finds the essence of reality.
naabh pavan ghar aasan baisai gurmukh khojat tat lahai.

This Shabad permeates the nucleus of the self, deep within, in its own home; the Light of this Shabad pervades the three worlds.
so sabad nirantar nij ghar aachhai taribhavan jot so sabad lahai.

Ru – Dharan (About 2 inches below the navel). This is the one end of the sukhman channel which has two ends. This is where parkash and Brahm Agan/fire manifest/pargat. FYI - Other end is the trikuti. ;-)

When your mind becomes free from thoughts then know that you have completed the first stage.

Now you have made the route in a down up motion, then when the breath goes in/down (i.e. Inhale) chant "Wahe" when you breath out to the Gagan/Sky (i.e. Exhale) chant "Guru". When you do simran this way again and again and when the mind looses its awareness of the body; mind separates (ateet) from the shabad and from the air/paun and when your surti begins to connect with the shabad (Shabad-Surat da mehl) then know that you have reached the stage of Swas-Giras simran.

After this when the shabad and surti merge, and when the surti breaks it's connection from the air then we need to start rom-rom simran. This is done in shej by putting the attention/surti on the heart beat (Dill Di Dharkan a.k.a Pulse). Then as the heart pumps the blood around the veins of the body in this way the shabad will also be pumped around the body.

Then when rom-rom becomes established, internal amrit drops start. It will feel like cold drops falling on the bare skin even when there are no clouds in the air. Another experience is if you go where people are doing bhagti then your rahkha - think that is what he said) chakar will make roms and stand on end. Where ever you hear any sound it will appear as it too is japing WaheGuru WaheGuru WaheGuru for example a running fan. These are indicators that your rom-rom is working.

Then we need to head towards Shej state where only dhyan remains. Then ahead we are told how to open the gate which is closed due to the imbalance of the air flowing. Sometimes we breath more through the left nostril and others times we breath more from the right. The other is the imbalance in the eyes also knows as chand (moon) & sooraj (sun) which are doors that are closed on the inside. Also the mind is lost thoughts in the trai-gun (tamogun, rajogun, and satogun). When you go to sharan of Guru he/they will tell you how to balance all these. Once balanced the gate will open and parkash will manifest and then you can enter the nij mahal, your true home.

Then you go on and merge into the parkash.

Keep watch, as sometimes some people who go to Sants and have their minds made unstable because the stay awake more during the night and day because they keep their Gyan Indriyas (5 senses – Sight, Hearing, Smell, Touch, Taste) awake because they try and do more jaap and simran. Guru Nanak’s way is different. If a person does loads of bhagti and stays awake for too long like staying awake for a few days then eventually the mind goes mental for which doctors do not have a remedy.

Quite a lot of people due to ignorance tread on this path in the wakeful/jagrath state with this wish to read this much bani, do this much simran etc. Guru Nanak’s Dev Ji's way is:

Eradicating the three qualities, dwell in the fourth state. This is the unparalleled devotional worship.
tarai gun maytay cha-uthai vartai ayhaa bhagat niraaree.

This is the Yoga of the Gurmukh: Through the Shabad, he understands his own soul, and he enshrines within his heart the One Lord.
gurmukh jog sabad aatam cheenai hirdai ayk muraaree.

In this way the mind needs to be awakened. The mind will be awakened when you enter the state of Sunn more quickly. When you leave behind the giyan indaries (5 senses) and fall asleep. Then the mind will come out again of Sunn again so take it back into the Sunn state and make it sit in the Sunn. When it merges in the Sunn it will eventually be awakened by the Shabad. It will eventually begin to look inwards at the play within, like it looks outwards today. Therefore do not stay awake too much via the giyan indaries.

Then due to ignorance when mind goes on the path of Shej and is awakened then eventually the Lord speaks and there is a very loud blast/tumbhakha. For example when a plane takes off, the blast/roar from the engine can break the glass from doors and windows. In this way when the Lord roars inside you it is louder. If one does not know this and one has not done rom-rom simran then the Mind cannot withstand it and the mind can be made unstable.

By following the stages outlined when the Lord speaks and rom-rom is manifest and one is in Shej, then he has the power to withstand it in the body. The first time it happens to a person he is shaken because it happens unexpectedly, but if one has knowledge, when the Lord speaks then he has the power/shakti to handle it in the body. Therefore on the journey anytime the Lord can speak to you and it will feel like the head is going explode, like the roof has flown off because the sound is so loud. At this time don’t panic, sometimes even light can also manifest. Just think the Lord has spoken and has come to the level of our mind in our body.

Like the pangtis:

The Panch Shabad, the Five Primal Sounds, vibrate with the Wisdom of the Guru`s Teachings; by great good fortune, the Unstruck Melody resonates and resounds.
panchay sabad vajay mat gurmat vadbhaagee anhad vaji-aa.

I see the Lord, the Source of Bliss, everywhere; through the Word of the Guru`s Shabad, the Lord of the Universe is revealed.
aanad mool raam sabh daykhi-aa gur sabdee govind gaji-aa.

Therefore don’t stay awake too much, stay in the dhyaan state. Ahead when there is Parkash, you go and sit in Truth/Sach, sometimes the Lord wants to speak with you and comes and awakens you and calls out you. Here one does not talk themselves until Waheguru himself calls out to you within. When he does call out to you, then you are in the awakened/jagrath state, you are in front of one another, then you can talk about whatever you wish.

In this way the place with Gost/Conversation takes place is ahead of Amritsar, where there is parkash of the jyot where the Lord is in the Shej ghar himself, where the Gurmukh’s go and talk with the Lord.

In this way, Gurmukhs are to do as much simran in the first and second stages so the thoughts stop and the wall of dirt is knocked down.

Gurbani starts all from the Dhiyan stage. When our dhiyan goes inwards, from inwards it starts to awaken and then from here is where the play starts which is what Gurbani tells us about. Therefore try and awaken the mind, go to the sharan of the Guru and do naam abhyaas is vital.

Then he goes through the example of Wa-He-Gu-Ru. With practice it becomes very intoxicating and mind begins to go within. With practice the Gu-Ru part can be said internally. It will forget about the body and giyan indaries and head towards Sunn.

Then he goes on to explain the Swas-Giras technique “Wahe-Guru”.

If you do this regularly you will quickly go into Sunn and amrit ras will begin to drizzle internally.

From the True Guru, contemplative meditation is obtained.
satgur tay paa-ay veechaaraa.
And then, one dwells with the True Lord in His celestial home, the Primal State of Absorption in Deepest Samaadhi.
sunn samaaDh sachay ghar baaraa.

10 Tips for Reducing Distractions in Meditation
 
The attainment of one-pointedness of the mind and senses is the best of  practices—superior to all.
—Sri Shankaracharya, A Thousand Teachings, 8th century 
For most meditators one-pointed concentration is a goal, but not a reality. We do our best to manage distractions when they arise, yet often find them managing us instead. One way of handling distractions is to let them pass without giving them new energy. In the process, our concentration is naturally strengthened. But sometimes it helps to spend a moment identifying the sources of our distractions, because in the sorting-out process, we learn to better understand ourselves. We witness the mental and emotional attachments that linger within us, and weaken their hypnotic power to distract us. 
Our concentration, though improving, is still interrupted by thoughts and images from far-flung corners of our consciousness.
Over 20 centuries ago, in his commentary on the Yoga Sutra of Patanjali, the sage Vyasa listed five states of mind related to the concentration process, each revealing something about the power of distraction. A mind can be: 
disturbed and thrown about (kshipta) stupefied and bewildered (mudha) distracted (vikshipta) one-pointed (ekagra) fully arrested in concentration (niruddha)  Vyasa set the bar high. He pointed out that the first two states of mind are not fit for concentration at all. Why? Because a disturbed mind cannot shake the agitations that haunt it. And a stupefied mind is worse. It mistakes something debilitating, such as an addiction or an obsession, as rewarding and beneficial—bewildering itself in the process. 
Even for such minds, there is hope. The eight rungs of yoga include practices for those who are stuck in the first two states of mind. For those of us struggling with addictions or other fierce attachments, the yamas (“restraints,” such as non-harming), niyamas (“observances,” such as contentment), yoga postures, relaxed breathing, and systematic relaxation can help. Spending several months or longer practicing these rungs will help bring order and self-control to the mind.
Most meditators, however, inhabit the third state of mind (distracted) and are aiming to get to the fourth state (one-pointed). Our concentration, though improving, is still interrupted by thoughts and images from far-flung corners of our consciousness. We wonder whose turn it is to vacuum. We complain about the colour of the paint on the wall. We ponder what the neighbours should name their new baby. In no particular order, here’s my list of meditation’s top ten distractions and some practical tips for resolving them. 
1. Processing Recent Thoughts. At the beginning of any meditation the most common distraction is the thought you were having just before beginning to meditate. If you have been watching a movie, you’ll see memorable scenes from it. If you were working on your checking account, it’s the missing check or the unexpectedly large balance that will occupy your thoughts. The mind needs time to process current thoughts before turning to meditation. It may be helpful to give the mind a moment for them. Then move on.
2. Following Random Thoughts. In his book Confessions, St. Augustine complained that even when he was deep in thought, his mind could be distracted by inconsequential events. While horseback riding, he might catch sight of a dog chasing a rabbit, and off his mind would go—following the chase, if only in his imagination. Augustine lamented, “…in how many of the most minute and trivial things my curiosity is still daily tempted, and who can keep the tally of how often I succumb?” In a similar way, if we are not attentive, when an innocuous thought occurs in meditation, we may find ourselves pursuing it and its associations for minutes on end. In meditation, remind yourself from time to time that you are meditating. If you realize you have gotten sidetracked, simply come back to your focus. 
3. The Song in Your Head. Certain distractions have staying power, like tunes that play over and over in your mind. That ’60s lyric of Bobby Vee, “like a rubber ball, I’ll come bouncing back to you,” captures the idea perfectly. The resilience of repetitive thoughts makes them feel obsessive. But relax your breathing, settle into your meditation, and in a short time the offensive visitor will be gone.
4. Pain. Physical pain causes thoughts associated with it to circle round and round. Strategies for relieving pain preoccupy half of the circle, while pain itself fills the other. A better approach to managing pain is to join with it—to inspect it without fear or malice. Think to yourself: “To the best of my ability, let me be with this pain and learn from it.” It is especially important to maintain relaxed diaphragmatic breathing to accomplish this task. Since breathing is agitated and constricted by pain, you can create a more supportive inner environment by relaxing your breath. In this way, even a mind in pain can meditate. Pain loses its ability to distract.
5. Sexual Fantasies. In the yoga tradition it is said that sex is a psychological urge as much as a physical one. Unlike other urges, the pleasure of sex can be satisfied by thinking or dreaming about it. This makes it a particularly potent distraction. Sexual thoughts engage the part of the mind that finds satisfaction in imagination—not the higher mind. The good news is that sexual energy can be sublimated in meditation. When it is, its agitating quality is transformed. But how? Stillness and a patient focus on breathing—on the energetic qualities of inhaling and exhaling—are an important key to managing steamy fantasies. As you exhale, feel the pleasant sensations that accompany the emptying of the lungs. Then, as you fill the lungs, feel the nurturing sensations of the inhalation. Patiently feel each breath and let your nervous system quietly relax. 
When sleepiness persists, hold on to the sensations of your breath. It will keep you present when all else is vanishing.
6. Dozing Off. It’s not uncommon for beginning meditators to imagine themselves to be awake during a guided meditation, when in fact they are snoring loudly enough to disturb a classroom full of students. Strange, dreamlike images (hypnagogic imagery) distract the mind, and consciousness itself becomes fuzzy, sliding almost inevitably toward sleep. When meditation is over, the sleeping meditator may claim to have heard all the instructions of the teacher, when, in fact, none of them registered. These are desperate times in meditation. The whole edifice of practice—consciousness itself— is caving in. When sleepiness persists, hold on to the sensations of your breath. It will keep you present when all else is vanishing. 
7. The Myth of Silence. In the yoga tradition, meditators use a mantra as their object of concentration. The mind rests in the sound of the mantra, which in turn fills the mind. But legend has it that in meditation, the mind becomes silent. Thus, it seems likely to some meditators that mantra recitation is a relatively simple practice that should be abandoned soon after it is started. Although the thought, “It’s time to stop the mantra,” may seem reasonable, it is really a distraction. Quiet and inward as it is, meditation is a discipline. We are training the mind to rest in a one-pointed focus. Attaining silence of the mind does not mean abandoning the mantra, for that causes the mind to lose its focus. Silence in meditation is something much deeper; it is a silence of the inner, witnessing mind. Any hope of reaching such silence depends upon completely resting the mind in the mantra, and then letting the inner witness awaken. Stay with your mantra in meditation and let your doubts about concentration go. 
8. Emotions and Desires. The file drawers of memory contain our wants, wishes, and desires. Like cues entered into a computer search engine, these states of desire (kama) spawn endless thoughts. “Do not like, do not dislike; all will then be clear,” advised the Chinese Buddhist master Seng-Ts’an. “Let nothing disturb thee, nothing affright thee. All things are passing…” was St. Teresa of Avila’s version. Despite such wise advice, we often identify with our desires and feed them new energy in the quiet of meditation. While it can be difficult not to do this, the act of meditating is specially designed to help us remain centered in the face of such emotional agitation. Neither suppressing desires nor blindly acting on them will help. To enhance concentration, allow thoughts to discharge their emotional energy, and refrain from adding to them—that’s the key. 
9. An Unsettled Posture. A variety of distracting thoughts result from one simple source—the way we sit. If your posture is not quite right in the beginning of your practice, imperfections will be magnified as time passes. Common problems include clothing that binds at the back of the knees, an improper support for the hips, discomfort in the hips or ankles, loss of circulation to the feet, rounding in the lower back, sharp pain in the upper back, discomfort in the shoulder joints, and neck pain. Since the urge to fix these problems will only increase as you continue to sit, it may make sense to promptly interrupt your meditation to make adjustments. Correct your posture, provide better support for your hips, or rearrange your clothes as necessary. Over time, you may need to address misalignments in your sitting posture through a balanced asana practice. 
When a needy ego lies behind a distracting thought, its subtle influence can be hard to recognize.
10. Ego. Woven into the fabric of many an internal dialogue is an over-sized ME. What do I want? When will my needs be understood? What will this do for me? When a needy ego lies behind a distracting thought, its subtle influence can be hard to recognize. Yet the ego is a source of distraction—for under its sway, we see only ourselves and not the Self that dwells more deeply in us. Nine hundred years ago the Sufi mystic Ibn al-’Arabi wrote intriguingly of the ego’s limitation and of the path leading beyond it: 
When my Beloved appears,
With what eye do I see him?
With His eye, not with mine,
For none sees Him except Himself. 
The solution to the inordinately loud and distracting voice of ego is trustful surrender (also known as the niyama Ishvara pranidhana)—a willingness to see things through “His eye,” not ours. It is trustful surrender that shelters us and keeps us safe from ourselves. By making our ego small, and by finding comfort in humility, we come closer to the aim of meditation. Distractions gradually pass and we rest in a more stable state of concentration—in the presence of our innermost Being.

Don’t think you lost it ,  but more that you have been drawn back into worldly thoughts. So anhad recedes into the background.