Seasons Greetings

Happy Solstice

Solstice is a time for quiet reflection and contemplation, light a candle or go outside in mother nature.  As this cycle ends, tomorrow will be a new beginning, bringing in light and hope for our future.

12.12.12

Today is a great day for Meditation and Prayer.  At 6.30PM tonight Pacific Standard Time there will be a Global Meditation when many people from around the world will be meditating at the exact same time.   The intention is to uplift humanity and bring about a positive change.  You can do any Meditation you want and if you would like to join in the guided meditation here is the link. Master Shift
Otherwise I suggest the healing Meditation of Chanting Ra Ma Da Sa

Cherokee Morning Prayer

This beautiful song was sung by Cherokee Women as part of their morning prayers, facing the sun and welcoming the new day.

Global Meditation 12-12-12

Day 40 - Congratulations!

Congratulations to those of you that have completed your 40 days, well done!!  It always feels so good to have committed and seen it through to the end, although Meditating is an ongoing practice and I hope you will continue.  I know a couple of you will continue with the same meditation you have been doing but some of you would like to change.  Thank you to those who responded to my question about what you would like to address for the Summer and a common theme is Meditations to help with Anxiety, Fear and Worry.  So I will be making suggestions in the next few days. 
We also have a few people that joined later, Wahe Guru!!  A couple of you have been missing some days but are continuing to get back into your Meditation as soon as you can which is wonderful and reminds me of this beautiful quote from Buddha

'Each morning we are born again,
What we do today is what matters most'

Summer is here - Happy Solstice

Day 38 - Headaches

Here are 3 videos using Kundalini Yoga and Meditations to help if you have a headache, lifestyle considerations and prevention.

Day 37

Day 36 - Quick Energizers

Are you feeling a bit tired, restless or out of sorts?   Here are some quick fix suggestions.

1.  Stand with your legs slightly apart and bring your hands up over your head hugging your ears.  Clap the hands 8 times so the entire surface of the palms are firmly struck.  Then bend forward and strike the ground with the palms 8 times.  Repeat for a minute or so.  Clapping massages the brain.
2.  Standing, raise the left leg to the chest while raising the right arm straight up.  Then alternate arms and legs, co-ordinating with a powerful breath for 1-2 minutes.  This exercise helps balance left and right hemispheres of the brain.
3.  For your Nervous System - Stand or sit, look at the tip of your nose.  Extend arms out straight to both sides, keep them straight with no bend in elbows and turn the palms down.  Criss-cross them in front of you, horizontally, alternating over and under, while chanting Har continuously with the tip of the tongue each time the arms cross.  Continue for 3-11 minutes.  Works on your ability to 'Do' and gets rid of your 'junk'.  Chanting Har stimulates the meridians in the upper palate and sound and mantra have a powerful positive effect on the glands.
4.  Right Nostril Breathing.  Block off the left nostril with the left thumb, and inhale and exhale long and deep through the right nostril.  To end inhale through both nostrils, holding the breath 10 or more seconds, then exhale.  Sit calmly and enjoy the energy for a few moments.
5.  Stand Tall and raise hands over head and shake the entire body for 1-2 minutes.  Works on the nervous system
6.  Sit down on the floor and stretch your legs out straight.  Reach for your toes, and stretch your nose to your knees.  Continue for 2 minutes - this helps  boost your energy

Day 35

Gayatri Mantra

This is a beautiful verson of the Mantra with the Flower of Life Symbol. Deva Premal & Miten are coming to New Westminster - Sept 12th.

Day 32

Day 31 - Gong Meditation

Today is Gong around the World Day. Organizers are asking you to play or listen to a gong to help uplift the whole planet. The sound of the gong creates deep relaxation and it stimulates the glandular system to a higher level of functioning. The gong changes the feelings that are blocked by cutting the thoughts that sustain and recreate the feelings. This can be a bit frightening, arousing, exciting or delightful depending on the individual. Check it out and see how it effects you!

Day 30 - Mental Chatter

Here is a video that may help you with mental chatter and for those not focussing on a specific Meditation.

Day 29 - Gratitude

Day 28 - Water and Meditation for Emotional Balance

How much water have you drunk today?  Emotions and the need for water are intricately connected.  When there is an inbalance of water in the system and the kidneys are pressurized, there is a tendency toward anxiety and upset behaviour.  From a scientific point of view, water is the medium that increases electrical potential across  cell membranes, which is essential for the proper functioning of the nervous system. 
If you find yourself upset, worried or don't know what to do drink a glass of water, preferably at room temperature and then try the meditation below.  The combination of drinking water, followed by applying pressure at the armpits with the raised shoulders and a Neck Lock, creates a tight  lock on the entire upper body.  Combined with a natural slowing of the breathing rate, this locked posture forms an automatic 'brake' that is applied to the brain.  The brain cannot continue its previous pattern of thinking, and within a short amount of time a balance is restored.  Those with high blood pressure, a neck injury or heart disease should consult their physical before practicing this meditation.

Meditation for Emotional Balance
Sit in Easy Pose.  Straighten your spine and relax the shoulders.  Keep the chest lifted throughout the meditation.  Place your arms across your chest and lock your hands under your armpits with the palms open and against the body.  The thumbs may be outside the armpits.  Close your eyes

Raise your shoulders up toward your ear lobes as far as possible and hold them there.  Apply a Neck Lock by contracting back of the neck and throat.  The chin is pulled back toward the neck without tipping the head forward.  If you are doing it correctly, you will feel that the cervical vertebrae are in alignment with the spine.  Stay alert throughout the meditation to maintain the Neck Lock and raised shoulders, which are the essential components of the 'brake' you are applying to the brain.  Your breath will automatically become slower.

Begin with 3 minutes and gradually build up to 11 minutes.

Day 27 - Stress and One Minute Breath

Stress - 'For fast acting relief, try slowing down'     Lily Tomlin
Managing Stress starts with managing the Breath.  Breath awareness begins with recognizing the breath as both the physical breath, as well as the subtle life force of the body and mind which determines the energetic radiance, the physical health, and the psychological well being of a person.  The science of yogic breathing is called Pranayam, 'Prana' meaning life force and 'Ayam' meaning expansion.  The mind follows the breath.  The key to controlling the mind is in controlling the breath. 

When we are feeling anxious and under stress, the breath can become shallow or erratic, or we can start upper chest breathing with a faster breath rate, which leads to chronic tension and weak nerves, and poor breathing then increases susceptibility to even more stress!   So when we consciously lower the frequency of breaths per minute, we encourage great benefits.

8 cycles per minute:  We start to feel more relaxed.  We experience relief from stress and increased mental awareness.  Parasympathetic nervous system begins to be influenced.  Healing processes are elevated.

4 cycles per minute:  Positive shifts in mental function.  Intense feelings of awareness, increased visual clarity, heightened body sensitivity.  Pituitary and Pineal glands begin to co-ordinate at an enhanced level, producing a meditative state.

1 cycle per minute:  Optimized co-operation between brain hemispheres.  Dramatic calming of anxiety, fear and worry.  Openness to feeling one's presence and the presence of spirit.  Intuition develops.  The whole brain works.

(One minute Breath)
Posture:  Sit in Easy Pose with Neck Lock, or sit in chair with straight spine
Inhale to a count of 20 seconds
Hold the breath for 20 seconds
Exhale to a count of 20 seconds
Continue for 3 minutes

Day 26

Day 25 - Meditations for Addiction

Most of us are addicted to something, it can be our thoughts, our 'poor me' or other stories we tell ourselves, food, shopping as well as drugs and alcohol etc.
Here Tommy Rosen demonstrates the Meditation for Stress Relief & Clearing Emotions of the Past, followed by the powerful Sodarshan Kriya.  Overcoming Addiction himself  he found that asking for help,  embracing the 12 step program and incorporating Yoga into his life is essential for Recovery. 

Day 24 - Venus Transit today at 2.45PM

Today is a great day to consciously heal and forgive others and yourself and open up your heart with love and compassion.  Spend a few quiet moments and honour the sacred feminine energy, release the past and reconnect to your true self.  Sat Nam

Day 24 - Meditation into Thoughtlessness

This is a nice one to do after chanting.

Day 23

'Challenge doesn't come to small people,  Challenge comes to great people'
                                                                       Yogi Bhajan

Day 22 - Transit of Venus

On Tuesday June 05 we have another important day in the Sky. Venus will transit the face of the Sun, which will not happen again in our lifetime. The spiritual significance of this particular transit is that Venus represents the Yin (female energy) and when it lies directly in front of the Sun and aligned with Earth, it will support the reintegration and emergence of the Divine Feminine, inspiring a new level of intuitive awareness to permeate the Earth.

Day 21 - Ong Namo Guru Dev Namo

At the beginning of a Kundalini Yoga Class we tune in with the Adi Mantra - Ong Namo Guru Dev Namo. This mantra tunes you into your highest frequency. It aligns you with the devine feminine creativity and the divine masculine wisdom. Namo means to call upon, Ong is the active creativity. Guru Dev is divine wisdom. When doing a Kundalini Yoga meditation or Kriya at home it is important to tune in as the chant also protects and connects you to your higher self. I love this version of the Mantra with Snatam Kaur. Enjoy.

Day 20 - Yogi Tea

I think it is time for some Yogi Tea, even though it should be Lemonade weather by now!

Ingredients

For each cup

10 oz of water (about 1 1/3 cups)

3 whole cloves
4 whole green cardamom pods, cracked
4 whole black peppercorns
1/2 stick cinnamon
1/4 tsp black tea
1/3 C Milk (Soy, Almond, Rice)
2 slices fresh ginger root

The ingredients of Yogi Tea are said to have the following properties:
Black Pepper - Blood Purifier
Cardamom pods - digestive aid

Cloves - beneficial to the nervous system

Cinnamon - strengthens the bones

Ginger root - healing for colds and flu, increases energy

The milk in the tea helps in the easy assimilation of spices. A homeopathic dose of black tea acts as an alloy for all the ingredients, creating just the right chemical balance. While it is not a part of the original recipe, the use of soy, rice or almond milk can be used.

Instructions
Bring water to a boil and add spices. Cover and boil 15-20 min, then add black tea. Let sit for a few minutes, then add the milk and return just to the boil and remove from heat, strain and sweeten with honey if desired.
Enjoy!

Day 19 - Why do YOU Meditate?

Day 18 - Kriya and Meditation for Sleep

If you want to Get Up, Set Up and Keep Up, it really starts the night before.  If you go to bed late or you have trouble sleeping you won't want to get up.  Here are some tips to wind down in the evening.

1.  Stop watching Television or other activities later in the evening and spend a few minutes writing a list of things you want to do the next day. 
2.  Avoid over eating, drinking caffeine or having sugar in the evening.  It is helpful to have some protein before bed.
3.  Drink a glass of water (don't go to bed thirsty)
4.  Give your feet a massage with Almond or your favourite Oil.  The feet have 72,000 nerve ending so by massaging your feet you're soothing your nervous system and organs.
5.  Breath exercise - start with long deep breathing - about 10 breaths, and then block off the right nostril with your thumb and inhale and exhale deeply through the left nostril only.  If the mind is too active think 'Sat' on the Inhale and 'Nam on the Exhale.  The slower your breath the calmer your mind. Sat Nam gives your mind something to focus on and calms the mind.
6.  You might also try sleeping on your right side, this allows the left nostril to be more dominant during sleep.  Check your posture, if you are sleeping on your side you can put a pillow between your knees, this takes pressure off the lower back. 
7.  Keep your room dark.  If you are exposed to light between 1.00am and 3.00am your melatonin levels decrease and your biorhythms are thrown off balance. 
8.  Use Lavender Oil - put a few drops on your pillow. 
9.  Train your subconscious by practicing setting your mental clock when to wake up ( best to have a back up to start)
10. Follow along on the Video below for a Bedtime Yoga Series and the second video demonstrates the Meditation Shaybd Kriya to help with sleep.

Day 17 - Don't Give Up

An inspiring video if you are feeling that 11 minutes of Meditation is hard to keep up with!!!

Arthur Boorman was a disabled veteran of the Gulf War for 15 years, and was told by his doctors that he would never be able to walk on his own, ever again.

Day 16 - Breath for Energy

This breath meditation helps to overcome anxiety and confusion through conscious breathing and will give your energy a boost.
Posture - Sit on a chair or in easy pose with a straight spine.
Palms together at the heart centre
Eyes closed and focussed between the eyebrows
Inhale through the nose in 4 equal parts like sniffs
Exhale in 4 equal parts
On each of the sniffs powerfully pull in the navel
Continue 3-5 minutes

Day 15 - Restraining Compulsive Eating

Got the Munchies??  Try these quick fixes -  Breath of Fire for 2-3 minutes before you head for the fridge.   Or if you are in the store heading for the ice cream aisle, stop and take a breath - actually you will need 7 breaths.  Inhale deeply, hold as long as comfortable and then breathe out. 
'If you can inhale and hold seven breaths, your oxygen will be completely circulated through your blood system, and you shall not need what you are longing to have.'  Yogi Bhajan

Or if you have a chronic problem try Left Nostril Breathing every day for 90 days.   Block the right nostril with the thumb of the right hand.  Deeply inhale through your left nostril, hold the breath in to your capacity.  Then exhale through the left nostril and hold the breath out for the same amount of time as you held it in.
Continue for 31 minutes

Day 14

Day 13 - Childrens Meditation

Here is a meditation Snatam Kaur did with the children but it is fun for adults too.  The words are
Gobinday, Mukanday, Udaaray, Apaaray, Hariang, Kariang, Nirnaamay, Akaamay

Day 12 - Check in

Thank you for checking in on the weekend and Congratulations to Sherry for winning a relaxing Lavender Eye Pillow! 

Here are some comments about your meditation:
Lin said 'I'm tangled up inside of myself and this is reminding me that I need to take that me time to undo myself'  (love it, thanks Lin)

Carmen said  'Meditation is going well, enjoying Ether Tattva.  Even with the chanting I find my mind wanders to other thoughts but I keep coming back to the words I am chanting'  (that is great you are aware and keep coming back to the words, thanks Carmen)

Raven said 'Can't figure out how to put the comment on your site - I am going great with it, love your challenges' (commenting by email is easier so no worries, thanks Raven)

Brenda said 'I love this Meditation.  The simplicity of perfect for those busy days when focus is difficult.  Up until now I've been doing it when everyone is in bed but we are away on holidays, so last night was a little more difficult.  My 6 year old joined in and my toddler sat on my lap!'  (Wow, that is fabulous and I agree this is a great meditation in that you don't have to think about mudras or breath so much, you just chant and enjoy, thanks Brenda

Sherry said 'I am enjoying my daily meditation, and like someone else said on your blog, the song sticks with me through the day'.  Thanks for the tips and posts, they are helpful.  (Yes, I'm the same with the mantra, thanks Sherry)

Janet said 'Thanks for the check in, and the interesting information on your blog which I have been reading.  I'm enjoying doing the meditation in the evening and haven't missed a day.  (There are several doing the meditation in the evening -  a great way to end the day, thanks Janet)

Day 11 - Interesting Quote!

Day 10 - Gyan Mudra

What is a Mudra? 
A mudra is a position of the hands that locks or seals and guides energy flow and reflexes to the brain.    Each area of the hand connects to a certain part of the body or brain, representing different emotions and behaviours.  The hands become a keyboard for input to our mind body energy system.  Each finger relates to a planetary energy and the quality that each planet represents. 

In a Kundalini Yoga class you are usually asked to have your hands in Gyan Mudra which is the the tip of the thumb joined together with the tip of the index finger.  This stimulates knowledge, wisdom and the power to compute.  The energy of the index finger is associated with Jupiter, representing expansion.  It gives receptivity and calmness.

Day 09 - Commitment

I hope you are enjoying the long weekend.  With the new moon today it is a great time to plant seeds literally in the garden but also in your mind.  Perhaps you've been struggling with your meditation and if you have missed a day the best thing is to get back into it and re-commit; - don't waste energy on yesterday but focus again on today.  What can I do right now to get back on track? - what are my obstacles? - too tired at night - then change the time to the morning.  You keep getting interrupted - set boundaries, no place to meditate - create a corner in a room - get creative. 
Let me know how you are doing. 

'It was character that got us out of bed, commitment that moved us into action, and discipline that allowed us to follow through'.  Zig Ziglar.

Day 08 - Boosting your Immune System

Pranayam (Breathing Exercise)
Sit in easy pose with your chin in and chest out.  Stick your tongue all the way out and keep it out as you breath rapidly through the mouth like a pant which is probably why it is called Dog Breath.  Continue 3-5 minutes. 
To end -  inhale and hold the breath for 15 seconds and press the tongue on the upper palate, exhale and repeat twice more.
This exercise brings energy to your immune system to fight infection. 

For the month of May only, Yogi Bhajan recommended the following remedy:
Take a handful of cloves and soak them overnight in water at room temperature.  First thing in the morning when you brush your teeth, take 3-4 tablespoons of the water. 
This helps fight viral diseases

Day 07 - Earth, Moon, Sun & Stars

How are you doing with your Meditation?  We have a new moon coming up on Sunday which also gives an opportunity for new beginnings.  This new moon also coincides with a Solar Eclipse and an alignment of the Earth, Sun and Moon with the Pleidian Star System making this an important astrological event and bringing great energy shifts and change.  
All the more reason to spend some quiet time, meditate and get out into nature this long weekend.

Day 06 - Inspiration

Day 05 - Just Breathe

Pranayam is the science of breath, controlling the movement of prana through the use of breathing techniques. It is energy management and Kundalini Yoga has a wide range of pranayam techniques, using the rhythm and depth of the breath to effect and manage different energy states of health, consciousness and emotion. The mind follows the breath. The key to controlling the mind is in controlling the breath. Here are a few Pranayam Exercises to get you started.

Day 04 - Meditation Minutes

Yoga science says that there are specific lengths of time needed for certain desired effects during meditation.  Most meditations are done for 11 or 31 minutes, but 3 minutes is a great place to start.

3 minutes of meditation affects the electromagnetic field, the circulation and stability of the blood
11 minutes of meditation begins to change the nervous and glandular systems
22 minutes of meditation balances the three minds, (Negative, Positive, Neutral Mind) and they begin to work together
31 minutes of meditation allows the glands, breath, and concentration to affect all the cells and rhythms of the body. 

Day 03 - Mantra

Thank you for the feedback on the Ether Tattva Meditation and I`m glad you are enjoying it. Faye is thinking to extend the meditation to 31 minutes, Janet says the mantra is lovely and Brenda is thinking of keeping it going for 90 days!   I'm doing the Ether Tattva as well and having just completed a 90 day - 31 minute rather challenging meditation for my second level yoga training, I feel a bit like I'm on vacation with this one.  I'm also finding that I can't get the mantra out of my head, keep chanting it while I'm driving and in the garden. 


'Mantras are not small things, mantras have power.  They are the mind vibration in relationship to the Cosmos.  The science of mantra is based on the knowledge that sound is a form of energy having structure, power, and a definite predictable effect on the chakras and the human psyche.'  Yogi Bhajan

Mantra is the use of sound to affect consciousness 'man' means mind and 'tra' means wave or 'tune the vibration' (as in tuning an instrument or the radio)

Chanting mantra produces specific vibratory frequency within the body.  The sounds and thoughts produced by the body and mind radiate out of you.  The vibratory frequency of a mantra draws to you whatever you are vibrating.  You are like a magnet attracting vibrations to you by what you send out.

In addition, something else happens when you chant.  There are 84 meridian points, or pressure points, in the roof of the mouth.  Every time you speak you stimulate them - and their associated glands and organs - with the tongue.  And every time you chant a mantra, you are tapping out a particular sequence - rhythm and position - that initiates a chemical reaction in the brain and body.  It's as if you have an electronic, computerized security system in your mouth.  Punch in the right code on the upper palate and you gain entry to the brain and your inner chambers of higher consciousness.  How cool is that!!!  Happy chanting and Wahe Guru.

Day 02 - Happy Mothers Day

Here is a Short Kriya as well as a beautiful Meditation to Neutralize Tension.

Day 01: Rise Up Rise Up

Rise Up, Rise Up - it is time to start your Meditation, Sadhana, Walk, Sacred Time - whatever you have committed to for 40 Days.  If you are doing a Kundalini Yoga Meditation don't forget to tune in.

Just Breathe - Four Stroke Breath

Not sure about Meditation? Here is a breath you could try for 3 minutes.
Four Stroke Breath
Posture: Sit in a chair or in easy pose on a cushion
Breath: Inhale in four heavy strokes, then exhale in one long stroke
Eye Focus: Focus at the tip of the nose
Time: 3-11 minutes

This 4 stroke segmented breath will open up your lung capacity to absorb more oxygen.  It will give you more patience, more tolerance.  It gives you the capacity to develop a more effective breath pattern.  On average people breath 15 breaths per minute.  If you want to have success in life, slow your breathing down to 5 breaths a minute.

Ether Tattva Meditation

If you are wondering what Meditation to commit to, here is the official Meditation for this years Summer Solstice. It is being done for 90 days but you can commit to 40 days and if you like to sing you will love it!

Healing Meditation for Earth Day - Apr 22

Here are a few ideas to celebrate the blessings of our Mother Earth this weekend.

1.  Get out into nature, hike or hug a tree or both
2.  Get your hands into the earth and plant a container of lettuce or herbs
3.  Get some fresh vegetables from the farmers market on Saturday and prepare a locally grown organic meal for Sunday
4.  Do something nice for the Environment, go through your cupboards and replace toxic cleaning products with eco friendly ones.
5.  Join in a Global Meditation - The Siri Gaitri Mantra (Ra Ma Da Sa, Sa, Say So Hung).  This a healing Mantra and has 8 sounds that stimulate the kundalini to flow in the central channel of the spine and in the chakras and one of my favourites. 
You can do this meditation at home and chant along with the beautiful voice of Snatam Kaur (video below) or come on out to Bonsor in Burnaby and join us for the 8.00am class.

Raa - means the energy of the Sun,   It energizes and purifies
Maa is the energy of the Moon.  It is a quality of receptivity, coolness and nurturing
Daa is the energy of Earth.  It is secure, personal and the ground of action
Saa is the impersonal  Infinity. 
Say So Hung - I am thou

Posture:  Sit in easy pose or on a chair with a straight spine
Focus:  Eyes closed and focused at the 3rd eye point
Breath:  The breath will come automatically as you chant.    Inhale deeply before you begin chanting.
Mudra:  Have the elbows tucked against your ribs.  Extend the forearms out at a 45 degree angle out from the centre of your body.  The palms are flat, facing up, the wrists pulled back, fingers together and thumbs spread.  Consciously keep the palms flat during the meditation.

Mantra:  Raa Maa Daa Saa, Saa Say So Hung.  Pull in the Navel Point powerfully on So and Hung.  The Hung isn't long and drawn out - clip it off forcefully as you pull in the navel. 

Time:  11 - 31 minutes

To End.  Inhale deeply and hold the breath as you offer a healing prayer to mother earth.  Then exhale and inhale deeply again, hold the breath and offer your prayer once more.  Then lift your arms up high and vigorously shake out your hands and fingers.

. 

Siri Gaitri Mantra - Ra Ma Da Sa