Part Four: Four: Techni Techniques ques to Activat Activate, e, Balance Balance and Align Align Each Each Chakra Chakra First Chakra-Root Chakra-Root Second Chakra-Sex Third Chakra-Navel Solar Plexus Fourth ChakraHeart Fifth ChakraThroat Sixth ChakraThird Eye Seventh Chakra-Crown
123 126 129 131 136 137 139 141
*
Part Five: Fi ve: Kundalin Ku ndalinii Yoga Sets and an d Meditations Medi tations Practicing at Home Spinal Energy Series to Release Back and Shoulder Tension Warmups-Preparation for Meditation Kundalini Set Opportunity and Green Energy Set Pituitary Gland Series Preparation for Meditation-3 Arm Exercises Quick Stress Release for Emotional Balance Jod Kriya-Meditation for Heart Chakra Natal Rebirthin Rebirthing g Meditat Meditation ion Sa Ta Na Ma Meditation Hands on My Heart Meditation Healing Meditation Sat Kriya
145 146 149 152 154 156 157 158 159 159 160 162 163 164
Pa r t Fi v e: e : Ku n d al al i n i Yo g a Se t s an a n d Me di di t a t i o n s Practicing at Home
Tuning In: Before beginning, always "tune in" by chanting as follows: Sit in meditation posture with straight spine, and center yourself with long, deep breathing. Then put the palms together in Prayer Mudra at the Heart Center, fingers pointed up to 60°, base of thumbs pressing against sternum. Inhale, focus at the 3rd Eye Point, and chant, Ong Na Mo ("I call on the Infinite Creative Consciousness"), exhaling and extending the sound, and vibrating it in the cranium. Take a sip of air and resume, Guru Dev Namo ("I call on Divine Wisdom"). Inhale and repeat 3 times. This chant protects and connects us with our higher self. Properly done it stimulates the pituitary and pineal glands and automatically tunes us in to higher consciousness. Practice: You can practice at anytime of the day or night that is peaceful and uninterrupted. Centering and balancing yourself at the beginning of each day, and afterwork yield powerful results that can change your life. Practice with bare feet, on a natural surface (i.e. cotton, woolen linen or fur mat, and not on concrete or artificial fibers.) During Each Exercise unless otherwise directed, focus on the 3rd Eye (brow) Point (without blocking out other awareness (such as breath, posture, energy movements, etc.). Conclude Each Exercise, unless otherwise directed, by inhaling and holding the breath (while maintaining the posture), apply "Root Lock" lightly tighten base of spine and allow energy to move up, either with breath held in or out. Between Each Exercise, relax a moment and go deep within to assess the effects, in a mini-meditation. (Make each exercise a meditation!). Concluding a Set: Conclude each set with relaxation (usually on the back), followed by "grounding exercises": Rotate the hands and feet, rub palms and soles together, vigorously shake the body and limbs, roll on the spine, and do "cat stretch" (lie on back, keeping shoulders on the floor as you bend one knee and twist the spine to touch it to the floor over the other leg, raising its hep, and reverse.) Resume meditation pose and say a prayer, or chant 3 long Sat Nams. Feel grounded. Connect base of spine to the center of the Earth. 145
Pa r t Fi v e: e : Ku n d al al i n i Yo g a Se t s an a n d Me di di t a t i o n s Practicing at Home
Tuning In: Before beginning, always "tune in" by chanting as follows: Sit in meditation posture with straight spine, and center yourself with long, deep breathing. Then put the palms together in Prayer Mudra at the Heart Center, fingers pointed up to 60°, base of thumbs pressing against sternum. Inhale, focus at the 3rd Eye Point, and chant, Ong Na Mo ("I call on the Infinite Creative Consciousness"), exhaling and extending the sound, and vibrating it in the cranium. Take a sip of air and resume, Guru Dev Namo ("I call on Divine Wisdom"). Inhale and repeat 3 times. This chant protects and connects us with our higher self. Properly done it stimulates the pituitary and pineal glands and automatically tunes us in to higher consciousness. Practice: You can practice at anytime of the day or night that is peaceful and uninterrupted. Centering and balancing yourself at the beginning of each day, and afterwork yield powerful results that can change your life. Practice with bare feet, on a natural surface (i.e. cotton, woolen linen or fur mat, and not on concrete or artificial fibers.) During Each Exercise unless otherwise directed, focus on the 3rd Eye (brow) Point (without blocking out other awareness (such as breath, posture, energy movements, etc.). Conclude Each Exercise, unless otherwise directed, by inhaling and holding the breath (while maintaining the posture), apply "Root Lock" lightly tighten base of spine and allow energy to move up, either with breath held in or out. Between Each Exercise, relax a moment and go deep within to assess the effects, in a mini-meditation. (Make each exercise a meditation!). Concluding a Set: Conclude each set with relaxation (usually on the back), followed by "grounding exercises": Rotate the hands and feet, rub palms and soles together, vigorously shake the body and limbs, roll on the spine, and do "cat stretch" (lie on back, keeping shoulders on the floor as you bend one knee and twist the spine to touch it to the floor over the other leg, raising its hep, and reverse.) Resume meditation pose and say a prayer, or chant 3 long Sat Nams. Feel grounded. Connect base of spine to the center of the Earth. 145
Spinal Energy Series to Release Back and Shoulder Tension
This short series aligns the whole spine and stimulates all the the chakras. It is a wonderful set to do on a regular basis in the morning. It gives you a burst of energy, mental clarity, and flexibility in the spine. Grind the Spine Rotate Rotate the the pelv pelvis is in a grind grindin in motion, first to the right for 1minute minutes, s, then then to the the left left. . Allo Allo the abdo abdomin minal al area area to to relax. relax. Fee Fee connected to the Earth. Spinal Flex Sit in Easy Pose. Grab the ankles with both hands, hands, on on the inhale, inhale, fle fle the spine spine forward forward and and lift lift the the ches ches up and and lightl lightly y pull pull on on the ankles ankles t get a good stretch. On the exhale, flex the spine backwards. Keep the head level so it does not "flipflop." Repeat 108 times or 1-2 minutes. Inhale and hold as long as you can. Exhale and relax. Spinal Flex on Heels Sit on heels heels. . Place Place the hands hands fla fla on the the thig thighs. hs. Flex Flex spine spine forwar forwar 'with the inhale, backward with the exhale. exhale. Think Think Sat on on the inhale, inhale, Na Na on the the exhal exhale. e. Repea Repeat t 108 108 times times o 1-2 minutes. Rest 2 minutes. Inhale hold as long as you can, exhale, relax. Side Twists Upper arms parallel to the ground, forearms at 90°, thumb and forefinger touching. Inhale and twist to the left, exhale and twist to the right. Breathing is long and deep. Continue 26 times or 1-2 minutes and inhale facing forward, hold, exhale. Rest 1 minute. 146
See-Saw Lock the fingers in bear grip at the heart center. Move the elbows in a see-saw motion, breathing long and deep with the motion. Continue 26 times and inhale, exhale, pull on the lock. Relax 30 seconds.
EXERCISE TO STAY FIT
Upper Spinal Flex In Easy Pose, grasp the knees firmly and, keeping the elbows straight, begin to flex the upper spine. Inha Inhale le forward, exhale back. Repeat 108 times and rest 1 or 2 minutes. Inhale, hold, exhale. Shoulder Shrugs
Shrug both shoulders up with the inhale, down with the exhale. Do this for less than 2 minutes. Inhale and hold 15 seconds with shoulders pressed up. Relax the shoulders. Neck Rolls Roll the neck slowly to the right 1 minute, then to the left 1 minute. Inhale, pull the neck straight. Bear Grip Lock the fingers in bear grip at the throat level. Inhale - apply Rootlock—pull in navel, tighten the base of the spine and allow the energy to move up to the third eye. Exhale - apply Rootlock. Then raise the hands above the head. Inhale apply Rootlock, exhale - apply Rootlock. Repeat the cycle two more times.
EXERCISE
TO
STAY
FIT
EXERCISE
TO
STAY
FIT
Sat Kriya
Sit on heels with arms stretched over the head. Interlock the fingers except for the two index fingers which point straight up. Say Sat and pull the navel point in: say Nam and relax it. Continue at least 3 minutes. Then inhale, pull in the navel - squeeze the energy from the base of the spine to the top of the skull. Meditate on the energy within or relax completely on your back for 15 minutes.
Comments: Age is measured by the flexibility of the spine; to stay young, stay flexible. This series works systematically from the base of the spine to the top. All 26 vertebrae receive stimulation and all the chakras receive a burst of energy. This makes it a good series to do before meditation. In a beginner's class, each exercise that lists 108 repetitions can be done 26 times. The rest periods are then extended from 1 to 2 minutes. Many people report greater mental clarity and alacrity after regular practice of this kriya. A contributing factor is the increased circulation of the spinal fluid, which is crucially linked to having a good memory. A study done by Neil Goodman, Ph.D. December 1973 at University of California, Davis, showed that the spinal flex exercise created large changes in EEG activity during and after the exercise. The exercise has a "multi-stage reaction pattern" that greatly alters the proportions and strengths of alpha, theta and delta waves. More research is being conducted.
148
EXERCISE TO STAY FIT Warmups-Preparation for Meditation
Do each of the following exercises for 1-2 minutes. Start slowly and work up. Pick your favorite exercise or create a combination that makes you feel good and do them regularly. Breath of Fire or Powerful Breathing is done throughout. OPEN THE PELVIS A. Butterfly touch, Soles of the feet moving the knees up and down. 1. Rotate the pelvis in a grinding motion in both directions. Feel connected to the center of the Earth from the base of your 2. spine. LOOSEN THE SPINE Spinal Flexes B.
a.
1.
Holding on to ankles inhale, arch forward, exhale, relax back. To end; inhale, hold, exhale relax.
b.
Hands on knees, elbows straight (for upper spine). Inhale arching forward, exhale contracting back. To end; inhale, hold, exhale, relax.
c.
Sit on heels, hands on knees, inhale flexing forward, exhale back. To end; inhale, hold, exhale, relax.
2.
Side Twists a. With hands on shoulders, fingers in front, thumbs in back. Inhale left, exhale right. b. Or, upper arms parallel to ground, forearms at 90°, thumb touching index finger, inhale left, exhale right. To end; inhale forward, hold, exhale relax. 3.
Shoulder Shrugs Shrug shoulders alternately or together. Inhale up, exhale down. To end; inhale up, hold, exhale relax.
4.
Neck Rolls 149
E X E R C I S E T O S T A Y F I T
Roll head evenly and slowly forward, right, back, left and forward again, ironing out kinks then reverse direction. Slow breath. Or bend head side to side. (Straight spine).
Cat-Cow Start slowly and use a powerful breath. Inhale arch spine down in saggy cow, exhale and arch the spine up in angry cat. To end; inhale up, hold, exhale arch hold, relax. Rock & Roll Rock and roll on spine from base to neck, massage the spine.
STRETCH THE LEGS
c,
Massage leas
i.
Massage on outside, backs, behind knees.
and
Stretch over right leg With left heel pulled into groin, with powerful breath of fire, or long deep breathing. Repeat on the other side.
Alternate lea stretches With legs wide apart. Inhale center, exhale to each side. 4.
in
Leg Stretches With legs together holding on to the toes or ankles, keeping the knees on the floor. Inhale up, exhale down.
150
EXERCISE TO STAY FIT D.
SET THE NAVEL
You should feel a strong heart beat at the navel after these exercises. Check the pulse with a finger at the navel before and after. 1.
Leg Lifts Alternately or together, lifting to 90° and back. Inhale up, exhale down.
2.
Spine and Stomach Rolls Knees up, arms folded, leaning back from upright with arms folded, from upright to leaning back as far as possible, with a straight back. Then lean to each side.
3.
Stretch Pose With hands under buttocks to protect the back, raise head and legs 6 inches, look at the toes, Breath of Fire. Inhale, hold, relax.
4.
Cobra On stomach, hands under shoulders, arch head, neck and upper back, as high as possible, by straightening elbows, hold posture with Breath of Fire or long deep breathing. Relax down slowly vertebra by vertebra. Relax.
ow Still on stomach, bend knees, grab ankles, and rock back and forth on stomach, by inhaling and exhaling. Inhale up hold, Breath of Fire, relax down.
Camel Pose Kneeling, press pelvis forward, dropping head and shoulders down, and hands grab the ankles or soles of the feet.
151
Kundalini Set
1. RUN IN PLACE for 1 minute, facing each direction (1 minute North, 1 minute East, South & West, etc.) 2. BODY DROPS with legs stretch ed out in front for 1-2 minutes. 3. KUNDALINI LOTUS POSE: Balanc ing on buttocks, grasp feet and raise them, keeping arms and legs straight (holding on to big toes, if possible) with long, deep breathing for 23 minutes. 4. a) SPINAL FLEX in Easy Pose for 2-3 minutes. b) Spinal Flex five times per inhale, and 5 times per exhale for 2-3 minutes. 5. FROGS, 54 of them. Squat into Frog Pose, heels raised and touching each others, fin gertips on the floor with arms straight between legs. Inhale, lift buttocks, lowering head to look at knees. Exhale, returning tc original squat, head looking straight ahead, always keeping the heels raised and touching. 6. CAMEL POSE with Breath of Fire for 1 minute. Sit on Heels, arch pelvis up dropping head back and grabbing heels. Press the pelvis forward. 7. CHAIR POSE, with long, deep breathing for 1 minute. (Squat and pass arms inside thighs, outside forelegs, hands on feet, and sit up as much as possible.) Continue with Breath of Fire for 1 more minute. Then inhale, exhale and apply Mulbhand.
152
8. MAHA SHAKTI POSE with left foot 6" above right foot, with Breath of Fire for 2 minutes.
9. STRETCH POSE. On back raise head and hands 6" (arms & legs straight), and look at toes, with Breath of Fire for 2 mins.
10. SPINAL FLEX in Rock Pose, 108 times. Inhale as the spine arches forward, exhale as it contracts back. 13. ON BACK, push chest up and out with 5-10 Ibs. of pressure, concentrating on the Heart 11. CAT/COW: On hands and knees, arms and thighs parallel to each other, and press the back up, dropping the head down (like a cat) as you exhale, then relax the back down and arch neck up on the inhale, 108 times. Chakra for 2-3 minutes. 12. SPINAL FLEX in Rock Pose, with hands in Venus Lock behind the neck. On each inhale, press elbows to chest. 108 times. 14. ON BACK, raise arms to 90° with long, deep breathing for 1 minute. Then Inhale and draw tension to the chest and relax. (Times added by G.K.)
153
Opportunity and Green Energy Set
1 . SPINAL FLEXES: .Sit on heels, mentally inhaling Sstt^ (concentrating at th 1st vertebra or Chakra), and exhalin Nam (concentrating' on the 4th vertebr or 3rd Chakra), for 2-3 minutes. To end: Inhale, pull Mulbhand, exhal pull Mulbhand and hold 10 seconds. Rffpe 3 times. "2. . BODY DROPS: Stretch legs out in front
hands on floor besided hips lifting bod (and heels) off thefloor, and lettin it drop, rapidly for 2-3 minutes. 3 - CROW POSE: With arms straight ou in front, fingers interlaced, forefinger .extended, ' pointing out to infinity befor the heart, with Breath of Fire for 2 .3 minutes. To end: Inhale, hold, project out fro the Heart Center, exhale. 4. RUNNING IN PLACE: Run vigorousl pulling knees up high, with a good punchi motion for 3-5 minutes. 5 .
KUNDALINI LOTUS: Balance on buttock holding on to big toes, back, legs S. arm straight, with Breath of Fire for 2minutes. To end": Inhale, hold, draw energy u the spine, exhale. 6 „
TREA KRIYA: Sitting on left heel with right foot on left thigh, hands cupped below the navel, lift up the diaphragm and chant On
154
*"". S . BOWING TO THE INFINITE: In Easy Pose. hands in Venus Lock behind the neck, exhale and bring the forehead to the floor, inhale bring the forehead to the floor silently chanting Ssit, and arise. inhaling, silently chanting IMeim. for 2-3 minutes. 9 . ARM LIFTS: Extend the arms straight out in front, palms down. Raise alternate «rms from parallel to 60*. inhaling as right arm goes up and exhaling as it comes down, (almost a Breath of Fire), 2.-3nw~*e3. To end: Arms together at level of 3rd eye. inhale, hold and project from the 3rd eye out to infinity. Exhale and relax. COSMIC CONNECTIONS: 1O (A) Hands in Venus Lock 4 inches above the Crown Chakra, palms down (Shakti Pose), focus the eyes up and out of the Crown Chakra with Breath of Fire for 2-3 minutes. (B) Hands remaining in place, point the forefingers straight up. continuing to focus out the Crown Chakra, breath long and deep for 2-3 minutes. (C) Without lowering the hands, place the fingertips together with the palms apart (like a teepee), and continue -to project in and up, with Breath of Fire for 2-3 minutes. To end: Inhale, hold project out, exhale and relax. 1 1 . GREEN ENERGY PRODUCTION: Arms at sides, bend . forearms up, pa lms flat and faced forward, comfortably relaxed, visual izing green energy, chant from the heart, feeling a slight pull at the navel: Har-i
HSLZ-±
Mauri.
Ha.3r
for 2-11 minutes.-
To end: Inhale, exhale and .relax in Guyan Mudra. Meditate and think of all the things you can be grateful for, sitting in a shower of energy coming to you. Love every -breath that comes, and love \ all things, known and unknown. COMMENTS: This set attracts opportunities and opens up the Heart Center. It allows one to approach prosperity from the Heart Center consciousness or plane of attraction. This consciousness can be summarised as follows: "The more I open myself, the more I can attract. I don't need to struggle; I have the ability to attract opportunities." Start realizing that opportunites and prosperity can come in different forms than you have previously imagined. Believe that you deserve prosperity, and that God loves you.
155
Pituitary Gland Series
1.) Bend your right knee and put your foot flat on the floor. Extend your left leg straight back and place your hands on the floor to balance yourself. Arch your head back and hold the position breathing slowly and deeply for one minute; then do Breath of Fire for two minutes.
2.) From position one, bring your right leg under you i'nd bend your torso over your leg. Place your forehead on the floor, stretch your left teg all the way _ back, a nd rest y our arms by your s ides, pa lms up. o\ Breath slowly and deeply for three minutes. 3.) Repeat exercises one and two and switch legs.
4.) Stand up with your feet about two feet apart. Bend over and try to touch your fingertips or your palms to the floor. Long deep breathing for three minutes.
5.1 Stand up again and stretch your arms overhead at a sixty degree angle, thumbs pointing up, fingers on the palms. Keep your elbows straight as you breathe long and deep for three minutes.
6.) Come onto your hands and knees and push up into triangle pose as shown. Try to touch your heels to the floor and let your head mid neck relax. Hold for up to three minutes.
7.) Relax on your stomach for one minute. Then bring your heels together and your palms down under your shoulders. Push up, arching your upper back Into cobra pose. Stretch your head and neck back. Long deep breathing for one minute, then turn your head from side to side. Inhaling to the left, exhaling So the right. Continue for two minutes. Then Inhale, axhale and pull root lock three times.
8.1 Sit on your heels In rock pose and spread your knees as far apart as you can. Then bring your forehead to the floor and your hands palms down outside your knees. Inhale as you rise up on your knees, stretching your arms up and out like a flower greeting the sun. Exhale and come down to the original position. Three minutes.
9.| Sit on your heels again with your knee s together and your fingers interlaced behind you. Lift your arms up straight as far as possible and hold the position for three minutes breathing long, deep breaths.
10.| Relax on your back for ten minutes.
MEDITATION
Preparation for Meditation-3 Arm Exercises
These 3 exercises release fear, balance the brain, calm the mind, release shoulder tension, and put you in a calm place for meditation. They can be done with a rest in between or one right after another. Be sure to sit quietly at the end and enjoy the meditative space that you have created. 1) Sit in Easy Pose. Extend the arms straight out to the sides, parallel to the ground. Close the hands, bringingJj\ the fingertips to the base of the palmg; *i and lock them there. Straighten the thumbs. Keep the spine straight, chest out and chin in. Begin fully rotating the hands at the wrists with the thumbs moving from up and back to down and back, maintaining a tight grip of the fingers, continue rhythmically with heavy powerful breathing for 1-3 minutes. This exercise works on the pituitary and breaking through fears and paranoia. 2) Assume the same posture as in exercise 1. Inhale and bring the thumbs toward the shoulders, but not quite touching them. Exhale and return to the
MEDITATION
Preparation for Meditation-3 Arm Exercises
These 3 exercises release fear, balance the brain, calm the mind, release shoulder tension, and put you in a calm place for meditation. They can be done with a rest in between or one right after another. Be sure to sit quietly at the end and enjoy the meditative space that you have created. 1) Sit in Easy Pose. Extend the arms straight out to the sides, parallel to the ground. Close the hands, bringingJj\ the fingertips to the base of the palmg; *i and lock them there. Straighten the thumbs. Keep the spine straight, chest out and chin in. Begin fully rotating the hands at the wrists with the thumbs moving from up and back to down and back, maintaining a tight grip of the fingers, continue rhythmically with heavy powerful breathing for 1-3 minutes. This exercise works on the pituitary and breaking through fears and paranoia. 2) Assume the same posture as in exercise 1. Inhale and bring the thumbs toward the shoulders, but not quite touching them. Exhale and return to the original position. One complete cycle takes one second. Continue with powerful breathing for 2 minutes. This exercise gland.
stimulates
the
pituitary
3) Sit in Easv Pose. Inhale, extending the arms straight out to the sides, parallel to the ground, palms facing up, (a). Exhale and bring the hands to the' shoulders (b). From this position inhale and raise both elbows toward your head, lifting the shoulders and entire spine up (c) . Exhale and lower the elbows (d) . One complete cycle takes 2 seconds. Continue rhythmically, coordinating this 4-part movement with powerful breathing while mentally chanting Har, Har, Har, Har... far 2-4 minutes. This exercise reduces shoulder tension and clears the aura.
1 5 7
Quick Stress Release for Emotional Balance
Creating a Quiet Space Within and Emotional Balance Before practicing this meditation, drink a glass of water. Sit in Easy Pose, place the arras across the chest and lock hands under the armpits, palms open and against the body. Raise the shoulders up tight against the earlobes, and apply Neck Lock, closing the eyes. The breath will automatically become slow. Continue for 3 minutes, gradually increasing to 11 minutes.
This meditation is very good when one is worried or upset and doesn't know what to do, or when one feels like screaming, yelling or misbehaving. Whan out of focus or when one feels like screaming, yelling and misbehaving. When out of focus or emotional, attention should be given to the body's water balance and breath rate. Humans are approximately 70% water, and behavior depends upon the relation of water and earth, air and ether. Breath, representing air and ether is the rhythm of life. Normally we breathe 15 times a minute, but when we are able to rhythmically slow down the breath to only 4 breaths per minute, we have indirect control over our minds, and it eliminates unbalanced behavior, promoting a calm mind regardless of the state of affairs. When there is a water imbalance in the system, and the kidneys are under pressure it can cause worry and upset. Drinking water, pulling the shoulders up to the ears and tightly locking the entire area creates a solid break that can be applied to the four sides of the brain. After 2 or 3 minutes, thoughts will be there, but one does not feel them. This is a very effective method of balancing the brain. After 2-5 minutes, relax the hands down and sit quietly and enjoy the inner space of peace. You will notice that you have created a space independent of your mind. Your mind will still have thoughts and you can observe it but you can choose to be in your peaceful space.
158
Jod Kriya-Meditation for Heart Chakra Natal Rebirthing Meditation
Palms lightly together before face, arms horizontal & parallel to ground, tips of middle finger at level of brow. Look within, at brow. No mantra or breath. Very relaxing. Good for the nerves. To heal a broken heart and open you up to receive love. Practice for 11, or 31, or 62 minutes. . * ; .* To end, stretch for 2 minutes.
NATAL REBIRTHING MEDITATION Sit in Easy Pose, with straight spine. Arms at sides, bring hands up to the level of the solar plexus, palms up. Lock index & middle fingers under the thumbs, with the other fingers straight and relaxed, pointing towards each other about an inch apart. Inhale and exhale through the open mouth, creating the sound:
Akkkkkkhhhhh in the throat. The rhythm is fast.about 40 inhales and exhales per minute for 3 minutes. Then inhale, lock the teeth, concentrate and hold the breath for 20 seconds, and exhale. Repeat twice more, and on the last breath retention, feel and circulate the breath throughout the body. Then simply smile silently, for 2 minutes. Then laugh, gently for 3 minutes. COMMENTS: Do not jump up after this meditation for at leas t 10 minutes. This meditation involves reducing yourself to the size of spermatozoa. It will allow you to lose a lot of garbage. As you are smiling, don't think of anything except that which will make you smile. Feel good, feel elevated, feel blissful. It will totally recuperate your personality. Within this energy we have to heal our verv selves , the sad self, the destructive self , and the negative self. When laughing, it is as if you are seeing something wonderful happening, and you are enjoying it.
159
Sa Ta Na Ma Meditation
KIRTAN KRIYA
Sit straight in easy pose (A). Meditate at the brow point and produce the five primal sounds, or ,M,A — in the original the Panj Shabad — S, T r N word form: SA — infinity, cosmos, beginning TA — life, existence NA —d eath ' MA — rebirth
This is the cycle of creation. From the infinite comes life and individual existence. From life comes death or change. From death comes the rebirth of consciousness to the joy of the infinite through which compassion leads back to life. This sound cur r ent is represented musically this way:
^ •
~^l Lm
1 4 "
SA
160
TA NA MA
Each repetition of the entire mantra takes 3 to 4 seconds. The elbows are straight while chanting, and each fingertip touches in turn the tip of the thumb with firm pressure. On "SA" touch the first, the Jupiter finger, to the thumb (B). On "TA" touch the second, the Saturn finger, to the thumb (Q. On "NA" touch the third, the Sun finger, to the thumb (D). On "MA" touch the fourth, the Mercury finger, to the thumb (E). Then begin again on the first finger. Chant in the three languages of consciousness: human — things, the world; normal or loud voice lovers — longing to belong; strong whisper divine — infinity; mentally (silent) Begin the kriya in normal voice for 5 minutes, then whisper for 5 minutes and then go deep into the sound silently. Vibrate in silence for about 10 minutes, then come back to a whisper, then aloud. Inhale and exhale. To come completely out of the meditation, stretch the hands up as far as possible and spread them wide. Stretch the spine and take several deep breaths. Relax. . COMMENTS: Each time you close a mudra by joining the thumb with a finger, your ego "seals" the effect of that mudra in your consciousness. The effects are as follows: EFFECT NAME SIGN FINGER 2f 1st Gyan Mudra •6 2nd Shuni Mudra intelligence, patience o 3rd Surya Mudra life $ 4th Bhudi Mudra communicate .
Knowledge Wisdom, Vitality — energy of Ability to
Practicing this chant brings a total mental balance to the individual psyche. As you vibrate on each fingertip, you alternate your electrical polarities. The index and ring fingers are electrically negative, relative to the other fingers. This causes a balance in the electro-magnetic
projection of the aura. If during the silent part of the meditation your mind wanders uncontrollably, go back to a whisper, to a loud voice, to a whisper and back into silence. Do this as often as you need to. Practicing this meditation is both a science and an art. It is an art in the way it molds consciousness and in the refinement of sensation and insight it produces. It is a science in the tested certainty of the results each technique produces. Meditations have coded actions to their reactions in the psyche. But because it is effective and exact it can also lead to problems if not done properly. Some people may experience headaches from practicing Kirtan Kriya. The most common reason for this is improper circulation of prana in the solar centers. To avoid this problem or correct it if it has already occurred, you must meditate on the primal sounds in the "L" form. This means that when you meditate you feel there is a constant inflow of cosmic energy into your solar center, or tenth gate. As the energy enters the top chakra, you place Sa, Ta, Na, or Ma there. As you chant "Sa," for example, the "S" starts at the top of your head and the "A" ends through the brow point as it is projected to infinity. This energy flow follows the energy pathway called the golden cord — the connection between the pineal and pituitary glands. Chanting "SA-TA-NA-MA" is the primal or nuclear form of "Sat Nam." It has the energy of the atom in it since we ate breaking the atom (or bij) of the sound, "Sat Nam." You may use this chant in any position as long as you adhere to the following requirements: 1) Keep the spine straight. 2) Focus at the brow point. 3) Use the "L" form of meditation. 4) Vibrate the Panj Shabad in all three languages. 5) Use yogic common sense without fanaticism. The Sin Singh Sahib said at the Winter Solstice of 1972 that a person who wears pure white and meditates on this sound current for 2Vi hours a day for one year, will know the unknowable and see the unseeable. Through this constant practice, the mind awakens to the infinite capacity of the soul for sacrifice, service, and creation.
Hands on My Heart Meditation
Place your hands on your heart, left on top of right. Feel the energy in your hands, your heart and your spine behind the heart. To help keep your attention at your heart, look down toward the nose with eyes just slightly open. To help create a meditative space and open your heart, begin by holding your arms straight out to your sides, palms down, with long deep breathing or breath of fire, feeling the energy between your palms and the Earth. (1-4 minutes). Be with yourself and anything that happens. One day when you are ready, ask your heart to indicate a positive and negative response so that you can begin to communicate with and get answers from your heart, not your head. At night before sleeping and in the morning before rising reconnect with your heart. You can also place your right hand on the heart and the left hand on the pubic bone or second Chakra. This connects the heart with the feelings, child and instinctual self and helps bypass the mind and the will. You may wish to keep a journal of your journey to a heart-centered world. After three days of the Hands on My Heart Meditation, I wrote this poem. Please write and share with me your major inspirations, breakthroughs and how your life changes.
162
Healing Meditation
In tines of stress , one of our most powerful abilities is to offe r help to others and to be able to turn to others for help. kAs strong sense of community is recognized as a prime factor in the ability to deal with stress, as well as to strengthen the immune system. The Healing Circle offers an enjoyable way of healing, creating a. sense of community and sharing. I t also permits one to feel that it is alright to reach out to others for help.
This meditation can be done in circles of any si ze. Those who need healing lie with their heads at th e center and stretch out like the spokes of a wheel, alternating male and femal if possible. Those who form the outer circle, chant. The ratio is 1 person in the inner circle for every 3 -5 in the outer one. It can also be done even by one person alone, to develop healing powers heal oneself and for long -distance healing. Just project healing energy to the person in need.
Arms are raised up 30° in front, palms facing down. (Rub the hands together first to get the energy flowing, firs t) Keep the arms straight and stationary. Together, chant the Siri Gaitri mantra: RA SA
M A SAY
DA SO
HUMC3
_J
"RA MA DA SA" is the earth mantra . "SA SAY SO HUNG" is da the ether mantra.
RA is the sun, Ma the moon, DA is the earth, SAY is the totality of Infinity, and SO HUNG means, "I am Thou",
It is chanted in an ascending scale and vibrated up the spine, Chakra by Chakra. Let the "Hung" go forcefully out the top of the head, vigorously vibrating in the skull, but dong drage it out too long. This mantra will carry you through every test because it is a "big mangra". It has the 8 sounds of the Kundalini in it, and it is a combination of earth and ether. Continue for 3-11 minutes, or extend it rto 31 ± minutes. Repeat as the group desires to have everyone in the center of the circle. 4. Feel a bright golden light in your TO END: (Modify according to your heart, expanding to fill every cell of own desire : your body. Merge it with the group's light and feel it expanding to radiate 1. Inhale deeply, hold and project throughout the room, the vicinity, the energy to those in the center or else whole city, state, country and then where. Exhale. bathe th~ whole earth in healing light. See the environment healed & the hearts of our leaders penetrated by love and 2. Inhale, stretch up straight and peace. Rise above the earth and beam then relax down, meditating silently golden energy on it. Merge with Univ for a few moments. ersal Light. Gradually come back (if you can), knowing that you can maintain 3. Inhale, hold, send healing energy this light and share its healing energy to Yogi Ji, exhale. • simply by smiling or greeting others. 163
KRIYA
KTJMPA.LINT
Sit on the heels and stretch arms overhead, elb ows hugging ears, fingers interlocked, index fingers extended straight up ind chant "Sat Nam" in a constant rhythm about 8 times per 10 seconds. Chant S a t from the navel & solar plexus, pulling the umbilicus in to the spine, and on TNsim relax the belly. Continue for at least 3 minutes. Then inhale and squeeze the muscles tightly from the buttocks all the way up the back, mentally allowing energy to flow up the spine and out through the top of the head. Ideally you should relax for twice the time you practice. ("Sat Nam" rhymes with "but Mom".) COMMENTS: Sat Kriya is fundamental to Kundalini Yoga and e/o^/ be practiced daily for at least 3 minutes. Sat Kriya strengthens the entire sexual system, stimulating its natural energy flow, relaxing sexuality phobias, enabling control of the sex ual impulse and rechanneling the energy to creative and healing activiti es. Severely malajusted people benefit from this kriya since mental problems are a result of unbalsanced energy in the lower 3 chakras. General physical health is improved and the heart is strengthened from the rhythmic up/down of blood pressure. Since thi s exercise stimulates and channels Kundalini energy, it must always be practiced with the mantra "Sat Nam". Time may be built to 31 minutes but always with a long, deep relaxation immediately afterwards A good way to build duration is to start with 3 minutes and rest for 2 and continue for 25 minutes. (Do not jump from 3 to 31 minutes, even if you are feeling strong or are a yoga teacher. Respect the power of the technique and allow this kriya to properly prepare your body for higher experienc e.) This is not just an exercise - it is kriya that works on all levels of being, known and unknown. You might block the more subtle experiences of higher energies by pushing the physical body too much. Or, you could have a huge rush of energy, an experience of higher c onsciousness, but be unable to integrate it into your psyche .) So prepare yourself with constancy, patience and moderation. The end result is assured. If you have not taken drugs or have cleared your system of all their effects, you may choose to practice the kriya with the palms open, pressing against each other. The releases more energy but is not generally taught in a public class because someone may have week nerves from drug abuse. Notice that you emphasize pulling the navel point in - don't try to apply Mulbhand (which occurs natrually when the navel is pulled). The hips and spine do not flex and the only motion is slight up and down of the chest and arms with each "Sat Nam". IF YOU HAVE TIME FOR NOTHING ELESE, PRACTICE THIS KRIYA DAILY TO KEEP THE BODY A CLEAN AND VITAL TEMPLE OF GOD!
164
Part Four: Techniques to Activate, Balance and Align Each Chakra
First Chakra-Root
Goals for the First Chakra The basic goal for the first Chakra is to activate your feeling consciousness. When you really FEEL you can tune into and experience your body. You are no longer in your mind and thinking. As your feeling awareness opens up and you are able to maintain it, you begin to relax. As you learn to keep energy in your lower body, the concentration of energy and stress in your head and shoulders is released. When you are in feeling consciousness and grounded in your body, your psychic abilities can open up without getting physically sick or drained from the intense energies.
Grounding Feel a cord or root connecting the base of the spine to the earth. When standing, feel your feet connecting you to the earth. Feel a double of your body as a reflection into the earth. • As far as you can reach down in the earth, the more you can manifest. • When you are solidly grounded, others can pick up on your vibration. They can contact and find you. Others can hear what you say. • The universe can send you energy and you can manifest your gifts.
Groundin g and Connectin g With the Earth Standing both feet solidly connected to the earth. Grip toes to the earth and relax. Repeat Walk gripping the earth. Standing, inhale, pull energy in from the soles of your feet, up the legs to the base of the spine and up the spine. Exhale send energy back down the center of the earth. Practice starting with the feet and work up to inhaling to the top of our head. When you get to the top of your head, send the energy back to the earth from the top of your head all the way down your spine. There are two ways to feel the energy go up and down the body. First, concentrate both the inhale and the exhale in the spine. Second, inhale up the spine and exhale down the front of your body. As 123
you inhale up the spine, feel the energy in the spine come alive. As you exhale down feel integrated and peaceful. Send all negativity and stress back to the earth. Remember, it is just energy. The earth receives the energy and processes it accordingly. You are not polluting the earth with your negative emotions, if you consciously release the energy for healing. Receive energy and calmness from the earth.
Chi Gons Standing, alternately raise the right leg and arm and then the left leg and arm. Feel that the leg and arm are connected. Slowly inhale up and exhale down. Pull the foot from the earth and plant it on the ground.
Kundalini Yo g a Exercises for the First Chakra-Root Rootlock Directions Lightly squeeze the anus muscle and the perineum muscle, (between the sex organ and the anus) Effects • activates kundalini energy at the base of the spine « creates a wave like energy up the spine • releases a feeling of aliveness • activates feeling awareness which allows you to get out of your mind and into your body
Ener gy and Relaxation for the Nerves 1. Sit in easy pose. Inhale, hold the breath in. Pull and release rootlock 3 or more times. Exhale. Repeat for 1 or more minutes. 2. Inhale, exhale, hold breath out. Pull and release rootlock 3 or more times. Inhale. Repeat for 1 or more minutes. 3. Inhale, exhale, hold breath out and pull and relax rootlock 3 times. Inhale, hold breath in, pull and relax rootlock 3 times. Alternate for 1 or more minutes. 124
Stretch legs between 1,2 and 3 as needed. 4. To end, unite with the universal spirit and energy current in your spine. Let go, if only for an instant. The union cleanses stress and negativity. For the first chakra, practice using the rootlock to pull the energy up from the center of the earth. For the second chakra, feel the anus and perineum connected to the sex organ and pull the sexual energy up the spine. Practice rootlock when you are thinking too much or afraid. Connecting to your physical source helps release fear and puts you in control of your own energy.
Squats Standing, squat from 3 different positions arms stretched out in front arms overhead hands interlaced behind Do 10-21 each. Work up to it!
Spinal g rinds
(See Page 146)
Sitting, hands on knees. Rotate the spine in one direction and then the other. Feel the base of the spine connect to the earth. 1-5 minutes. This becomes a meditation and an automatic movement.
Body drops
(See Page 152)
Spinal flexes
(See Page 156)
Sitting, hands on knees. Inhale as flex spine forward. Exhale as flex spine backward. 1-3 minutes or 108 times. Feel the base of the spine.
125
Second Chakra-Sex Goals for the Second Chakra The goal for the second Chakra is to feel the expansion of your own energy within yourself. You want to implode within yourself and cultivate the feeling of fullness. You want to be able to keep your energy in your own body, not dissipate it. As you do, you begin to be able to not only define, but to satisfy your own basic physical and emotional needs. The goal is to learn to reach out by inner expansion, not by shooting or reaching out. When your energy shoots out, others relate to you only sexually or exploitively. Your energy is easily scattered and depleted. As you learn to hold and expand your energy from within, neediness is transmuted into charisma. Women want to create a feeling of an expansive and secure womb. They are creating a home for themselves, their inner child, children and their man. Women need to cultivate a feeling of freedom, softness and receptivity in the womb. Men need to connect their sexual energy and their penis to their whole body. Men need to learn to channel their sexual energy up their spine to nourish their body and brain and to maintain consistent self-regeneration. As they connect to the energy of inner love, their sexual organs become an instrument of love. The ultimate goal for the second Chakra is the feel free, to get lost in your own movement and rhythm. Spinal rotations merge in an internal and external vortex of your own energy.
Abdominal Breathin g Practice first lying on the floor. Place the hands on the ovaries or the gonads. Inhale and expand the abdomen as far as you can. Exhale and contract. The hands should move and the abdomen should puff up. Contact, feel, expand and generate the energy. Feel the expansiveness of your energy. Experience how you can be energized and peaceful at the same time.
Practice while sitting. Circular Breathin g The circular breath is the basis of the Taoist breathing practice. It is called the microcosmic orbit. This is explained in detail in my book Sexuality and Spirituality. 126
Start with abdominal breathing til you contact the expansiveness and the power of your breath in the lower chakras. Root lock is also part of this breath. Inhale, expand the belly, fill the belly up with energy or chi. On the exhale, lightly pull the root lock and feel the energy come up the spine to the top of the head. Inhale, pull the energy down from the crown, down the front of the body as you fill up your abdomen with energy. Exhale feel energy expand in the whole body. Repeat. Keep the tongue to the roof of the mouth, which connects the meridians in the front and back of the body. There are variations with the inhale and exhale. The above is one combination. The essential part is to feel the energy come up and go back down and to maintain the circuit. Eventually it becomes automatic. Sexual energy is distributed in the body this way.
Circular Breathing and Tantric Sex Circular breathing is the basic breath for tantric sex. Tantric means union. The first union is within yourself. When you complete the circle of your own energy, you feel satisfied because you are . united within yourself. Circular breathing allows both men and women to contain their energy. When women are able to contain their energy, their aura expands in sexuality. They are able to retain a sense of their identity and not feel blown apart or abused in relationships. When men raise and contain their sexual energy, it is not dissipated or wasted. They maintain their potency into old age by nourishing their body with their own vital life force. When men experience that they are the source of their own power, physically and psychologically. They are no longer dependent upon women. They release their anger toward women and no longer see them as untrustworthy. Once men have an option to channel their sexual energy in their own body instead of being physically obliged to release it, they no longer compromise themselves for sex or feel challenged by the power of women. When sexual energy is channeled up the spine to the heart, the body and the psyche connect to higher love. Physical passion becomes empowered with pure, unattached, non-manipulative love. Communication and understanding between men and women becomes easier. Obsessions fade into quite reasonableness. Real giving and receiving becomes possible. Men and women release possessive and exploitative sexuality. Instead of depleting and using each others' energy, they nurture and strengthen each other. They experience tantric sexuality, where they unite and merge their male and female energies. In the process they strengthen each other s' auras and heal each other. At this time raw energy and techniques alone are not effective in bringing out the results or change that we really desire. Devoid of love and compassion, a technical approach only causes or 127
perpetuates physical and psychological disorders. This true for sexuality as well as in many other areas of life. The emotional body and the heart must be included by activating the pure energy of love and kindness. Relationships without love breed anger, resentment and misunderstanding. The energy of love can be cultivated only within oneself.
Kundalini Yo g a Exercises for the Second Chakra Fro g pose (See Page 152) to activate and release sexual energy Chair pose- "Harness your horniness" (See Page 152) combined with rootlock, this is very effective in rechanneling sexual energy up the spine. You become very meditative afterwards.
Bow pose
(See Page 151)
Camel pose Sat
(See Pages 151& 152)
kriya Spinal
(See Pages 148 & 164)
g rinds
(See Page 146)
See "Kundalini Set"
128
Third Chakra-Navel Goals for the Third Chakra The first goal is to activate the energy at the navel. The navel is our source of power. The final goal is to have the navel be automatically engaged so that it spontaneously activates to generate the energy that we need throughout the day. When this state is reached, we breathe deeply and automatically. We do not have to consciously remind ourselves to breath deeply. Practice the various breathing and yoga exercises and then observe the breath at the navel after the conscious practice. During the observation time, do not participate in any way in the breath. Relax and be present to and a part of the movement and energy. When we constantly have to pump ourselves up through outside stimulation to maintain our energy, we eventually become tired, run down and depleted. The goal of the exercises for the navel is to permanently activate our energy center, not to get a temporary lift. When we cultivate a powerful navel point, we become the active source of our own energy. When we feel our own energy coming from our power center, we are able to get an active sense of our own identity as energy. We are able to go beyond our identity as a limited personality into our infinite consciousness.
Breath of Fire pump the navel point powerfully and quickly as you exhale pull in the navel as you inhale release it concentrate on the exhale and the inhale will become automatic
Navel or Don Tien Breathin g Breath long and deep at the navel point. There are many variations, including the following: • inhale, press the navel out exhale pull it in toward the spine • inhale press navel back and kidneys and back out exhale and pull the energy forward • inhale expand both front and back exhale pull front and back together
Practice cultivatin g the followin g : • the feeling presence of energy at the navel, both in front and in the spine behind the navel • a cauldron of energy between the navel and the spine The Taoist call this packing the chi. • a movement of energy between the front and the back
129
Kundalini Yo g a Exercises for the Third Chakra- Navel Le g lifts
(See Page 151) (See
Stretch pose
Page 153) (See Pages
Sat Kri ya
148 & 164) (See Pages
Camel pose Bow pose
151& 152) (See Page 151)
Horse stance Breathin g pumpin g the navel
130
Solar Plexus Goals
for the Solar Plexus The goal for the fourth Chakra is free oneself from subconscious emotional imprints. We must consciously process our subconscious fears, but this is not enough. Rationalizations, justifications and explanations are mind games and totally irrelevant to the body and the feelings. The solar plexus can really only be experienced through feeling, not through thoughts. To release the imprints from the body, we must FEEL the energy in the emotion. By feeling the energy in our body, we transmute the dark energy into lighter energy. When you feel the emotion of an experience, you tap the energy so that you can use it. You take the power from it. You do this by being present to the feeling in the body until the body relaxes and releases. When the energy moves through the body, you can use it for your own empowerment. You are free. The key to being able to process all the negative emotional imprints hidden in the solar plexus is to remember that they are NOT you. But as you feel them, you will get in touch with the real you. We project fears out from the solar plexus. We manifest what we project. The process for releasing our deepest negative emotions — fears, anger and sadness involves • breathing • feeling • introspection. Jump into the black hole and look. There is freedom in the void. • Touch your innocence. • Be vulnerable with yourself. • Be honest with yourself about what you see and feel.
Strate gy for Openin g the Heart The solar plexus is- the gateway to the heart. It is about healing the ego damage created in our training process. The key is to retrieve the "gifts from the garbage." As we claim our gifts, we open the gate to our own heart. The strategy for healing our wounds and claiming our power include the following: 1. Study yourself and your hurt inner child in a Zen way. Fear and guilt judge. Look at what has happened with detachment, so that you can free yourself to move on to who you really are and what you really came here to do. 2. Look at your basic premises and beliefs that determine how you approach life and how you manifest. Evaluate what is irrelevant, disrespectful and inapplicable to who you are and what you 131
want and chose beliefs and assumptions that align with how you want to feel and what you want to create. 3. Contact your true essence, your passion, your wild man and wild woman. Feel the aliveness of the primal and essential qualities of masculine yang energy and feminine yin energy. Get into your unique expression of both yin and yang. 4. Open yourself to listen to the voice within. When you are willing to communicate and listen to the hurt child, you also open the channel to your wild man and woman and your heart. The hurt inner child is often our initial access point to the higher self.
The Three Ma j or Emotions Fear, anger and sadness are the three gates that must be moved through to open the heart. • When we face our fears, we release our programs of rejection and open up inner and outer communication. • When we acknowledge and feel our . anger, we release blocked energy for passionate inner motivation and action. • When we surrender to our sadness, we release our resistance. When we relax and quit resisting, what once bothered us can no longer set us up to react and be thrown off center. The solar plexus is the culmination of our encounter with primal human issues. The issues are programmed in all our chakras, especially in the lower three. At the solar plexus we have to undergo a major restructuring of the psyche in order to release ourselves into the higher vibration of love. When we do all our chakras are free to vibrate at their clear unencumbered frequencies. We are liberated to express the basic essences, talents and powers represented in each chakr a. We open the path to the heart when: • Fear is transmuted to love. We feel safe, connected, recognized and worthy. • The energy of anger is now available for action. We can move forward and manifest our destiny instead of our fate. • Sadness releases into surrender. We move from powerlessness to stillness. When we do not fight ourselves, we receive answers. . (Notice every living thing has surrendered except humans.)
132
The goal for the solar plexus is to calm the deep, often consciously imperceptible agitation and achieve stillness. When we are fearless and at peace, we achieve a deep centeredness from which movement is spontaneous. Feminine stillness is expansive. Masculine stillness is one-pointed. The summary of the process at the solar plexus is 1. Allow yourself to be vulnerable and honest. 2. Open up to yourself. 3. Be willing. 4. Surrender
Kundalini Yo g a Exercises for the Solar Plexus Diaphra g m breathin g Long deep breathing at the solar plexus. Engage the navel and the heart. Be with the rising and falling in the diaphragm. Expand, fill and empty the kidneys. Get in touch with your deepest emotions.
Arm rotations Arms out to sides, parallel to ground. Middle fingers pointed out. Make circles backwards.
An g r y face, fists to heart bring the arms out straight in front inhale, tighten fists in a slow isometric movement bring fists to heart exhale when fists reach heart repeat 3-8 times until you are worn out make an angry face while bring hands to heart
Press side of nail of left middle fin g er Hold for 1-3 minutes.
Side twists
(See Pages 146 & 149)
Natal Rebirthins Meditation
(See Page 159) 133
Sa Ta Na Ma Meditation for emotional release and balance to process subconscious imprints connection to everything
Chant Raaaaa at solar plexus Meditate on the sun. Feel the sun releasing fear and washing away sadness. Breathe in golden energy with each breath. Release fears and negativity with the exhale. Feel the sun reflect in your own body. Feel that your soul is a sun. Let it shine within you. Be your own sun and feel it warm your body. Feel the warmth attract all good things to you.
Meditation for Openin g up Psvchic Abilities Tips of fingers and thumbs touching, fingers apart. Form a pyramid with hands in front of solar plexus. Inhale in 8 parts through the mouth. Exhale in 8 parts through the nose. Pump the navel with the breath. Focus eyes at the brown.
11 Minutes. Pra yer pose Hands at the pericardium, right below the breasts. Release the watch dogs of fear, anger and sadness. Open the gate to your own heart. Surrender to God and your own soul. Pray in humility innocence honesty purity sincerity. I come to You as an innocent child. I come to my own heart as an innocent child. 134
Pray pose releases the feeling of powerlessness and aloneness. Ask for what you want-be straight with yourself and with God. Ask for clarity. Ask to be released from fear. Accept divine grace.
How to feel your pra yers and g oals in your bod y . State your goal. Restate your goal proceeded by "I feel until I know and experience in every cell of my body that.....(goal). Practice feeling the reality of what you want in your whole body.
135
Fourth Chakra-Heart Goals for the Heart Center At the heart we open up to another dimension of realty. We see life differently. We approach life differently. At the heart we transcend the duality and conflicts of our human issues , yet we become more human. At the heart we bring the sacredness and the oneness of spirit into human form. At the heart we achieve clarity. We are able to be real, act from integrity, compassion and caring. When we truly operate from our heart, we can be involved and contribute our part without being attached. In the heart there is no neediness. Through our commitment and contribution to the highest good of all, we give what we have to offer and we receive and attract to us what we need to do what we came here to do. The heart is not a wishing well of naive fantasies. The heart is a place of power. At the heart we are empowered by a real experience of higher love to move through all obstacles to bring sacredness, reverence and meaning to our own life and to the lives of others. At the heart, we see opportunities around us and act in synchronicity with the universe. When our heart is truly open, we experience the divine as our beloved companion.
Kundalini Exercises for the Heart Arms up 6 0' Hands flat, pulled down to activate the meridian to the heart. Breath of fire for 1-3 minutes.
Side twists
Jod Kri ya
(SeePages 146 & 149) (See Page 159)
Hari Hari Hari Har Meditation
(See Page 155)
in "Opportunity and Green Energy Set" Also known as the money meditation.
Hands on the Heart Meditation
(See Page 162)
There are many, many meditations and exercises to open the heart. See my book Transitions to a Heart-Centered World with the Kundalini yoga and meditations of Yogi Bhajan by Gururattan Kaur Khalsa, Ph.D.
136
Fifth Chakra-Throat Mantras Chanting mantras is the primary technique for aligning and opening the throat Chakra. A mantra is a sound that produces a vibration that brings us to a higher frequency. Chanting mantras is a technique to liberate the mind from undesired habits and thoughts. Mantras are tools for tuning us into frequencies that allow us to chose habits and thoughts that support who we are and how we wish to act and think. Mantras are a way of controlling and stopping "the interference patterns and rhythm entrainment to which we are constantly subjected." (p. 281 Judith) We use mantras to take control over our own lives. We learn how to send out vibrations of our own choosing instead of being helpless victims of the vibrations of our environment and those around us. We can reprogram our mind and our body at a cellular level by consistent chanting of mantras. Mantras have many effects which include the following: • calm and focus the mind • bring coherency and harmony in the brain wave patterns • connect and synchronize the hemispheres of the brain • align consciousness to a particular goal • rearrange random, negative or destructive thoughts and emotions into a coherent and positive pattern • cleanse subconscious programs and fears • heal fragmentation and bring higher order and wholeness to our brain patterns • imprint the cells of the brain and body with vibrations of harmony and divinity Mantras are sound waves that affect matter. Mantras reverberate silently within us long after we have chanted them. Over time their cosmic image and meaning are imprinted in our being. Our personality changes. Our projection is transformed and we manifest a reality that reflects our own divinity and grace.
Goals for the Throat Chakra The goals for the throat chakr a include the following: 1. 2. 3. 4. 5.
Releasing subconscious fears of expressing ourselves. Fearlessly speaking our truth. Listening to ourselves and not others. Changing and creating our own reality by altering our vibration. Listening to the others with detachment
When our throat chakra is open and aligned with our soul and the universe, we have the power to speak the truth and what we say will come true. 137
Kundalini Exercises to Oven the Throat Before chanting, do spinal flexes, side twists, shoulder shrugs and neck rolls so that your body is free to receive and vibrate with the chanting. The more you can feel and reverberate the sound in your whole body, the more profound and liberating the effect. Chant to yourself and for yourself. It is best to start out with audible chanting. The sound and the tongue stimulate the meridians in the mouth which impacts the brain. Eventually you will feel the same impact in silent meditation internal chanting.
Shoulder shru g s and neck rolls Chanting I ons Sat Nams Inhale, chant Saaaaaaaaaat Nam on the exhale. Repeat for 3-11 minutes. Sat means the truth. Nam means to call upon. You are aligning yourself with your own and universal truth. This has a very calming effect. Slightly pull in the chin so the back of the neck is straight. Feel the sound in the throat. Swallow and taste to connect with the throat.
5fl Ta Na Ma Meditation Again, there are many, many mantras and meditations to open the throat Chakra. Just these two will transform your life.
138
Sixth Chakra-Third Eye Goals for the Third Eve When we open the third eye and learn to concentrate inside ourselves, we are able to have our mind serve us instead of being a slave to our mind. It is a myth that we can totally still our mind. The mind produces 1,000 thoughts per wink of the eye. But we can change what our mind thinks about. The more we are able to maintain an internal focus, the more the mind gets hooked on the bliss of our internal space and energy. We can train our mind to be an instrument to focus the energy of our emotions so that it can be distributed throughout our body. Our goal is thus to create a focus that is so pleasing and powerful to the mind that our attention automatically stays present to it. Thinking about nothing is not really possible. But locking into another whole dimension of being is possible. When we open the third eye, we acquire greater will and the power to decide. We access information beyond what the ordinary mind can perceive. We attain inner vision and begin to understand ourselves, others and the world from within, not just from outward appearances. The goal for the seventh Chakra is to open up our third eye so that we can see the truth. For this we have to activate the pituitary gland. To calm the mind and to be able to use it to participate in creating our own reality, we have to learn to focus in one-pointed meditation. This involves being able to visually being able to create a space inside our head where we can be, feel and see. To create our inner space, we simply close our eyes and look ahead until we are aware that we are in a space. Keep looking until you see inside yourself. Often this space is simply dark and empty. Actually you are lucky of you see nothing and you can concentrate on this empty space. Here you are free to be you, to relax, to be at peace, to receive the nurturing of the cosmic womb within yourself.
Kundalini Exercises for O pening Third E ye Chantin g Ons Ong is the creative active aspect of the universe. This mantra brings cosmic vibrations into physical manifestation. Omm, on the other hand is the stillness of the universe. Omm is the beingness. Ong is the activity. Ong is one of the most powerful mantras for opening up your inner space. It activates the thyroid, pituitary and pineal glands and thus works on the upper three chakras. It is chanted powerfully in the throat and nasal passages. Do not be shy. Let it vibrate. 3-10 repetitions are usually enough to move you into a deep state. Sit quietly after chanting and concentrate on your inner space. Then focus at the brow point and see if you can see a point or circle of light. 139
Candle Meditation
T
Staring at the flame of a candle for 1-5 minutes and then closing your eyes and seeing the flame is a traditional and effective meditation for perfecting the art of one-pointed concentration. Pituitar y Gland Series
(See Page 156)
One set is given here that stimulates the body to open the third eye. Do this before chanting ong and the candle meditation.
Bowin g to the Inf in ite: Arm Lifts
(See Page 155) both
in "Opportunity and Green Energy Set" Preparation for Meditation
(See Page 157) three exercises with hands out
to sides Quick Stress Release for Emotional Balance
140
(See Page 158)
