Thank You!

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Midweek Morsel: Kundalini Meditation Guidelines

untitled (140 of 161)Meditation Time

Most Kundalini Meditation practices call for a duration of 1, 3, 7, 11, 22, 31, 62, and 180 minutes. The benefits of increasing the duration of your meditation practice are as follows:

1 minute – calming effects are realized

3 minutes – parasympathetic nervous system begins to strengthen

7 minutes – circulation and blood is positively affected

11 minutes – changes glandular and nervous systems

22 minutes – the Three Minds (negative, positive & neutral) balance and begin to work in harmony

31 minutes – the whole mind is affected including your aura, and the 5 elements (tattvas) of the body begin to balance (earth, air, fire, water, ether)

2.5 hours – the subconscious mind holds the change throughout the cycle of the day

 

Meditation Duration

In order for the body and mind to hold on to the desired change that a dedicated meditation practice can bring, design your daily practice with the following benefits in mind:

40 days – to change a habit

90 days – to confirm a new habit

120 days – the new habit becomes who you are

1000 days – the new habit has been mastered

Blessings and Sat Nam

 

 

 

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Midweek Morsel: The Sunshine Song

The Long Time Sun Blessing Song

All Kundalini Yoga as taught by Yogi Bhajan classes use the Sunshine Song to close each class. It can be sung or recited, as a positive affirmation, bringing blessings to all. At the end of class the song is repeated twice, and on the second round, repeat the last line 3 times and add the long Sat Nam.

May the Long Time Sun Shine Upon You

All Love Surround You

And the Pure Light Within You

Guide Your Way On.

Sat Nam

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Week 3: Kundalini Meditation for Prosperity II

Benefits: “This meditation stimulates the mind, the moon center and Jupiter. When Jupiter and the moon come together, there is no way in the world you will not create wealth.” -Yogi Bhajan

Posture: Sit in a comfortable position that allows the spine to be straight and tall. You may sit cross-legged on the floor or seated on the heels. If you are not comfortable on the floor, sit in a straight back chair without leaning back and feet flat on the floor.

Instructions: Focus at the tip of your nose with eyes 10% softly open. With your elbows bent at your sides, fingers together, palms face down in front of you, with the right thumb over left, and tap the insides of the index fingers and palm sides together, separate, flip the palms up and tap the sides of the pinky fingers and palm sides together. On each tap of the hands, chant ‘Har’ allowing the navel point to contract slightly. Try to pronounce ‘Har’ with a rolling r allowing the tip of the tongue to touch the top of the mouth.

Duration: Minimum duration of 3 minutes, maximum duration of 11 minutes. Yogi Bhajan indicates that anything over 11 minutes would be ‘greedy’.

Reminder: Do not push through any breathing exercise that feels uncomfortable. If you ever feel anxious or a shortness of breath, return to your normal breathing and move through the exercise or conclude the exercise if necessary.

 

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Week 1: Kundalini Meditation to Start/End the Day

Benefits: This practice stimulates the main subtle energy channels in the body that correspond to particular activities. We focus on the right nostril, Pingala Nadi, to increase energy in preparation for the day ahead. At night time the focus is on the left nostril, Ida Nadi, to stimulate the parasympathetic (rest & relax) nervous system in preparation for a good night’s sleep.

Posture: Sit in a comfortable position that allows the spine to be straight and tall. You may sit cross-legged on the floor or seated on the heels. If you are not comfortable on the floor, sit in a straight back chair without leaning back and feet flat on the floor.

Instructions: Grasp the right thumb with the left hand and rest this mudra in your lap. Eyes should be slightly open about 10%, softly gazing towards the floor in front of you. For Beginning the Day Meditation, breathe in and out through the nose, concentrating just on breathing in and out through the right nostril. For Ending the Day Meditation, breathe in and out through the nose, concentrating just on breathing in and out through the left nostril. Once you are comfortable with concentrating on the right/left nostril begin chanting long Ong, concentrating on feeling the vibration in the sinus area concentrating on the right (Beginning the Day)/left side (Ending the Day).

Duration: Begin with 7 minutes as shown in the video. Once you feel comfortable extend the duration to 11 minutes. If you are uncomfortable with 7 minutes, start with 3 minutes then increase to 7 minutes.

Reminder: Do not push through any breathing exercise that feels uncomfortable. If you ever feel anxious or a shortness of breath, return to your normal breathing and move through the exercise or conclude the exercise if necessary.

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