Kirtan Kriya

Kirtan Kriya helps brings mental balance and is a great meditation for busy minds. 
Sit straight in easy pose.  Meditate at the brow point.
Chant the following mantra.
Sa - touch the first (index) finger and thumb - Sealing in Knowledge
Ta - touch the second (middle) finger and thumb - Sealing in Wisdom
Na - touch the third (ring) finger and thumb- Sealing in Vitality
Ma -touch the fourth (pinkie) finger and thumb - Sealing in the ability to Communicate

This Mantra represents the cycle of creation.   From the Infinite (Sa) comes life and individual existence.  From life (Ta) comes death or change.  From death (Na) comes rebirth (Ma) of consciousness to the joy of the infinite through which compassion leads back to life. 

Begin chanting Sa Ta Na Ma in a normal voice for 2 minutes, then whisper for 2 minutes and then go deep into the sound silently.  Vibrate in silence for 4 minutes, back to whisper for 2 minutes and aloud for 2 minutes. 
Inhale and Exhale.
To complete the meditation, stretch the hands up as far as possible and spread the fingers wide.  Stretch the spine and take several deep breaths.

Day 30 - Let's Re-commit!!!

We have 10 more days to go until Solstice!  I know some of you have missed some days but let's re-commit to allowing time each day for these last 10 days.   This time of year brings new opportunities and healing especially with a lunar eclipse of the moon on Wednesday the 15th in the astrological sign of Gemini - the sign of duality and the energy that represents opposite polarities.  This is a good time for integrating, coming together with our yin (female) and yang (male) sides and balancing our left analyzing, rational mind with our right intuitive, emotional side.
Have you tried meditating with your partner?  Sherry is practising Kirtan Kriya back to back with her partner and really enjoying it - she says it's good to have some back support as well!!

Sa Ta Na Ma Video

This is a beautiful video by Snatam Kaur with Sacred Geometry, Flower of Life and Fibonacci sequence. Enjoy!

Day 25 - Calm Heart Meditation

For all the hockey fans out there you may need to try the Meditation for a Calm Heart!!
Sit up tall, close the eyes or look straight ahead with the eyes 1/10th open.
Bring left hand on the centre of the chest at the Heart Centre.  The palm is against the chest, and the fingers are parallel to the ground, pointing to the right.
Make Gyan Mudra with the right hand (touch the tip of the index finger with the tip of the thumb)
Raise the right hand up to the right side as if giving a pledge.  The palm faces forward, the three fingers not in Gyan Mudra point up.  The elbow is relaxed near the side with the forearm perpendicular to the ground.
Concentrate on the flow of the breath.  Inhale slowly and deeply through both nostrils.  Then suspend the breath in and raise the chest.  Retain it as long as possible.
Then exhale smoothly, gradually and completely.  When the breath is totally out, lock the breath out for as long as possible - No GASPING!
Continue for 3 minutes.

Day 10 - Time to Check In

We are 10 days into the meditation already - how is it going for you? It is TIME TO CHECK IN. Please email or write a comment on the Blog.
Remember to go to TIPS for information posted earlier to help you with the Challenge.

Too busy to meditate? Come back to your breath - you can do this anywhere!
BREATHE CONSCIOUSLY.
Inhale to a count of 5, hold the breath for 5, exhale to a count of 5
OR, Inhale deeply through the nose, exhale mouth, inhale mouth exhale nose and continue for 1-3 minutes.
IT IS THAT SIMPLE!