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Transitions To A Heart-Cantered World

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YOGI BHAJAN by

. GURURATTAN KAUR KHALSA, Ph.D. '~

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& ANN MARIE MAXWELL

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Transitions To A Heart-Centered World through THE KUNDALlNI YOGA AND MEDITATIONS of

YOGI BHAJAN by GURURATIAN -KAUR KHALSA, Ph.D. &

ANN MARIE MAXWELL ·1

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OPEN YOUR HEART HEAL YOURSELF-AND OTIIERS EXPERIENCE INNER PEACE AND JOY RELAX AND ATrRACf OPPORTUNITIES LIVE IN ABUNDANCE AND PROSPERITY STRENGTHEN YOUR NERVOUS AND IMMUNE SySTEMS RAISE YOUR ENERGY LEVEL TO THE VIBRATION OF TIlE PLANET

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TEXT, EDITING, MARKETING

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a:NSULTANTS:

M.S.S. Vikram Kaur I<halsa

Miriam Hartgrave, Spiritual Astrologer Or. Akasha Singh I<halsa

HEART 1-888029-02-1 Q:lpyright June, 1988

by Q.lrurattan Kaur I<halsa, Ph.D., and Mn Made Maxwell

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DEDICATION . With love and gratitude to my Beloved Teacher Yogi Bh.qjan and his wife Bibyi Inderjit Kaw

By spreading his teadungs may we emulate and share their spirit of selfless giving and groce.

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Ac:l<now~ed9'ements

With special thanks to QIrucharan Singh Khalsa, Ph.D., Dya1 Singh (Harvey), Mark I.armI and the others whose notes made this bc::ok possible, the Kundalini Research Institute and the 300 Foundation for permi.ssionto use their previously published material. we are especially grateful to all of our brothers and sisters 'on the spiritual path \oIhose support, service and dedication in sharing this material helps to rrake this a better w:::lrld.

A fP"Ma 1 thanks is We to Bari Blajan Singh Rha1sa.

May you all be blessed with the love, peace, health, happiness and PLOSperity of the Aquarian ~ and wi~ ~ happy, healthy and holy lives of this I:harma.

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'Ibese sets and meditations, with their titles, cx::mnents and claims have been as accurately transcribed as possible fran the original class' notes. . '!hey are not offered in substitution for medical advice or treatment.

Best reSults will be obtained by exercising o::tlilOll sense and b::xiy awareness in the practice of Kundalini ~, arid suppleroonting it with a regular exercise pL03Lam. .

1Iddi.tional copies of this ma.nt2.l can be obtained by wr1tii1q to

Y 05a Tee11110105"1 Press Gururattan K. Khalsa ' 913 o Awnue Coronado, CA 92118 (after August 1999 check address by phone or email) (619) 435-3390 email: rattanak@concentric.net

.Your- cx::mnents and 5Uggestions an welcane!

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Kundalini Yoga is the Uncoiling of the being.

It is the potential of creativity of the Infinite in the finite.

It is the widening of the behavior, and it is ultimate happiness in life. It is super-humanly human.

It is intelligence.

It is grace.

It is upmost compassionate being.

It is classic Truth which radiates in every facet of life. . It is a scientific technology which can be learned and taught.

It is taught: it is not a momentary diversion to look unusual or feel unusual.

It is the central neIVe system we are talking about which extends the grasp of the brain to imagine Infinity in its totality. and then it is a gradual process to work for that experience. .

It is a scientific technology for happiness.

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TABLE

OF

CONTENTS

Transitions to a Heart-Centered World Comparison of the Piscean & Aquarian Ages Comparison of Open & Blocked Chakras The Astrological Ages Introduction to Kundalini Yoga Tuning In Warm-up Exercise Set Concluding a Set

10 14 16 17 18 22 23 24

'!HE SETS

Wake up Series (NOTES) Gururattan Kaur's COmplete Warmup &

P~eparation

for Meditation

Sets for the Navel Center & the Lower Triangle Navel Adjustment Kriya (MED) .

Abdominal Strength Tone & Fitness (NOTES) Sun Energy (NOTES) Expansiveness and clear mind Nabhi ~iya (MED) Get abdomirials in shape quickly GRK's Strengthening the Navel Center, Elimination, Digestion, Balancing and Distributing Creative. En~gy (NOTES) Exercises for the Navel Center (MED).

Release the Navel Energy (MED) This is fun!

Prana-Apana Balance (YOO) Subtle release of Kundalini . Set to Balance Prana & Apana & Energize the Aur~ (Notes) Exercise for Navel Pciint Strength (SORV) Short Set to Balance Prana &Apana (NOTES) Kriya for Physical and Mental Vitality (YOO) The Navel Center & Elimination (MED) Strengthening the Heart center Pranayama series (GSK) Powerful energy and prep for meditation An Aerobics set to do at Home (BEADS) Heart Opener (NOTES) Powerful!

Heart Connection (NOTES) Heart and Soul (NOTES) Exercise Set for Balancing Head & Heart (JOY) Bridge Series (Power. to the Heart) (NOTES) Heart's Delight (NOTES) Heart of Gold (NOTES) Kundalini Set for the Heart (NOTES) Strengthening the Intnune System GRK's CircUlation, Strengthening the Heart & Imnune System (NOTES) Clean Lymphatics & Adjust Lower Back (NOTES) Cleansing the Symph Glands and Energy Balancing (NOTES) Balancing the Depository System for Thymus & Imnune System (NCYI'ES) For Imnunity (NOTES) Thymus & Imnunity Set (NOTES) Thymus and Imnunity and Cellular OXidation (NOTES) Alligator set for 3rd Lotus and Glands (NOTES) Workout! !

27 28 32 33 34 35 36 39 40 42 44 46 46 47 48 50 52 53 54 .

55 56 57 58 59 60 62 65 66 68 70 72 73 74

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Popcorn Set (NOTES) For ilIlllUIle system workout Fish Fry Kriya (~OTES) For immune system workout Kriya for Disease Resistance (KEEP) Kr~ya to Balance & Recharge the 'Nervous & Immune System (NOTES) Disease Resistance & Heart Helper (SADA) Exercise Set for the Lungs and Bloodstream (JOY) Serabandana Kriya for Curing any Disease (NOTES)

80 81 82 83

Negativity and Tension Relaxation series to Remove Negativity and Tension (RELAX) To Rem:>ye Negativity (RELAX) .

Removing Tension and Negativity (RELAX) For Negativity n~arES)

84 85 86 87

76 77 78

ElectroMagnetic Field Electro-Magnetic Field and Aura Perception (NOTES) GRK's Quick Aura Fixers (NOTES) Electro-Magnetic Field set #1 (NOTES) Electro-Magnetic Field Set #2 (NOTES) Strengthening the Aura (SADA) Exercise set for Electro-Magnetic Frequency (JOY) Magnetic Field and Heart center (SADA) To Balance CirCUIrivent Force & Recharge Divine Shell (NOTES) Auric Balance & .Nerve Strength (NOTES) Preparatory Exercises for Lungs, Magnetic Field, & Deep Meditation (SADA) '.

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Prosoerity and Abundance Opportunity and Green Energy set (GSK)

102

88 90 92 93 94 95 96 99 99

MEDITATIONS Meditation in Kundalini Yoga Meditation Facilitators

107 110

Basic Meditations Silent Mul Mantra Meditation (NOTES) The root mantra Laya Yoga #2 Sank or Conch Kriya (NOTES) Laya Yoga #4 (NOTES) for the early morning Laya Yoga #8 (NOTES) tune into your undying consciousness Mars .Meditation for' the heart (NOTES)

.113 114 .115 116

Pranayama, the Navel & the Nervous System Breathing to Change Nostrils at Will & Alter Mental States (SORV) . Prinal Power of Creation (MED) Pranic Meditation (NOTES) for youthfUlness of mind and body . Mal1a Shakti Pranyam, Whistle Kriya (NOTES) Mental Levitation (MED) Breath Purification and Navel Energy (MED) Raja Yoga Meditation for Tapa (NOTES AND MED) The Heart center Heart Shield Meditation (NOTES) quick pick Up Instant Heart Chakra Opener (NOTES) It works!

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'I ~~ditation Series (NOTES) ~~ Eeautiful & Blissful

to Increase Courgageand Bring Kindness to the Expression ~2 Infinite Kriya: A Guarant,ee for Happy Days, Builds capacity ~3 For the Heart and Lymph System ~ Harmonize with the Magnetic Field of the Earth & Experience Peace and Joy ~5 Prana to ~Eke You Younger and Eliminate all Disease #6 For Radiance and Reversal of Age ' ~7 Lotus Kriya to Cross all Adversities, Meditation of Creation Triple Personality Meditation (NOTES) Yoga ;xtension Meditation (NOTES) Laya Yoga - Trea Kriya (NOTES) for the Heart Center Deep Meditation to Open Heart center (NOTES) Projection & Protection from the Heart (NOTES) Kriya to Adjust Magnetic Field (NOTES) Smiling Buddha Kriya, Opening the Heart to Christ Consciousness (MED)

The Positive and Neutral Minds A Splendid Experience (NOTES) ~or Happiness rir. Feelgood for Ecstasy and. Protection (NgrES) Chatachya Kriya (NOTES) to feel good and happy Happiness in the Circle of 8 (NOTES) to elevate energy To Heal, Console & Wash Away All Negativity (NOTES) Praim", Adhaar Kriya :NOTEs) to block negative approach to Life (NOTES) Last Meditation (NOTES) to think, act and see right Hari Shabad Meditation (NOTES) brings positivity Ong for Negativity and Tension (NOTES) Chaipad Gaitri (NOTES) to erase negativity from your destiny Meditation on the Divine Mother, Mind Curing, Fulfills desires (NOTES) Meditation for Intuition & Opportunity (NOTES) OpPOrtunities and Abundance Prosperity Meditation (NOTES) Meditation Bringing Prosperity, Good Will & Projection (NOTES) Meditation for 'Gurprasad (NOTES) for blessings from God Meditation for Abundance (NOTES) Meditation to OPen up ~portunity (NOTES) Healing and Cleansing Breath Meditation to Strengthen the Mind & the Inmune System (NOTES) Healing Circle (NOTES) Another Healing Chant (NOTES) Healing Meditations for the self and for Others (NOTES) Yoga Karma Kriya Meditation for Lymphs, Breast Cancer, Heart Attack, Money and Indecision (Notes) Blue Light Cleansing Meditation (NCfI'ES) Sitali Prnayam (NOTES) for Cleansing For 5elf-Regeneration (NOTES)

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Higher States of A~~reness Manta Extension Yoga (NOTES) Maha Gian· Agni Kriya (NOTES) for power and purity Pran Siti Kriya (NOTES) Magic Mantra Meditation (NOTES) For gifts and to get high Tattva Siddhi Kriya (NOTES) for a Kundalini rush Law of Light Meditation (NOTES) Rishi Haring Medi.tation Super Transcendental Meditation to Develop Trust (NOTES) The Happy, Healthy, Holy Breath (MED) The Cosmic Teddy Bear (NOTES) "APPENDIX Kundalini Yoga & Meditation and the New Age by Gururattan Kaur Prosperity Tips Visualization for Actualization The Inmune System self-Healing and Knowing the self by Yogi Bhajan Benefits of Kundalini Yoga and 'Miditation Fundamentals of Kundalini Yoga Bibliography Authors

Q'1 Kundalini Yoga ~

Head & Heart Praising God is your Food

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26 26 41

'!'he Very Best 'Iberapy

43 45 God doesn't live in O1urches 67 If you can Relate with Universe. 83 Innocense 89 Prayer 91 Experience 98

'Ib be 'Spiritual is...

Attitude of Gratitude 'Ib stop Negative 'Ihoughts Experiment Everyone is· Master of ••• Life is Like cl M:wie Take New Values, leave 13- Legend A Liberated ~son

104 104 104 106 106 106 Hl9

Devils & Angels Prayer

40 bays of No Negativity the Result to Gcd Music Happiness Purpose of Meditation Prosperity

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Poverty

secret of Prosoeritv Guilt :2 Powerful ways for mantras Life is ••• On self-Blessing Humility Life is a Precious Gift Count your Merits Kundalini -Yoga is •••

157 158 158 159 160 161 162 163 164 167 172 173 174 178 182 184 193 194

119 120 133 134 138 142 144

150 1"50 150

151 153 162 1'64

166 1'66 16'6 183

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¡Transitions To A Heart-Centered World FRa1 PISCES 'IQ AOOARIUS

and victory will be a win/win solution that benefits all concerned. we will We are living in a supercharged also see ourselves as responsible, era, a time of uplift:ment for all both individually and collectively for humanity, a time of joining heaven and present circumstances, looking inward earth, a time of experiencing the to pre-birth decisims for many causes, higher self ~e living in the hUl'll<in and no looger blame catastrophy Or illb:x:Iy. '!he vibrational :frequency of the nesson parents, genes, government, planet is accelerating to the frequencY society or God. . Not ally will we find of the Heart Center. 'Ibis means that iJtm::lrtality by remembering our Imnortal we are playing a "Ihole new game with Selves, we will recognize ourselves as a new set of rules. co-creators with God (Qlg, SOhung!), As we hopefully cross the thresh- and naster our telepathic projections, hold of the New h3e, leaving behind us subccnscious feelings and habitual the dregs of the Piscean Age, we have thought patterns to JIaterialize the a choice: nake the giant leap of faith c:onditims we desire, making our liveS to synchronize with the new vibrations "living nasterpieees" and having heaven and realize our best hopes and dreams right here 00 earth. or of clinging to the ~rst ~ Along with mmy brilliant New Age of the past: mind sets like "I, and phi:losophies ocmes the widespread difmy", winners and loosers (and the "nice fusion of traditional Eastern wisdan, guys c'bn't win ball games" philosophy), including the ancient, esoteric and along with ideas of superiority, infer- p:::rwerful science of Kundalini ÂĽoga, iority, umworthiness etc. c:aning at just the right m::ment to help '!he new rules are win/win, going us naster the mental discipline necwith the flow, integrity, - sharirig essary to change old habits in the and caring, and the laws of attraction subc:onscious mind and anplify pe:i:cepand manifestation. we 'are challenged tion of and sensitivity to the 5!Jbtle by this transition to accept arid play energies produCed by thought, so that by the new rules in this better gaue. we can exercise a positive influence '!he way to Sll........eea is to drop the our lives ~ collectively, on,the PaSt, take the leap of faith.and play ~t, ~.~ bodies. the game as we always wanted to but CDllective human disgraces like hunger, didn't for fear of beiIi9 trampled hane1essness, warfare, ra~sm, rape and under. ' " pollutioo of the environment will end" .

A new kind of religion or spirit_~or the suffering of ooe ~ s-.lffe:uality is surfacing.

In the Past,l.Ilq of all, and.one ,soul s JOY contrireligious teachers and prophets sha:i:ed butes to collective JOY. their experience of God with the rest TUNING UP & 'lUNING mIO'mE zmq. AGE of us. In the New A/:3e,we can experience God directly, without any inter'Io hariir.:lnize with the new vibratrredi.aries, so that all' humanity can ions and ItaXimize ~fects, we. need a now achieve self-mastery through the healthy I:xldy and a Strong nervous sys'connection with his/her own soul. tern, balanced and open chakras, and a In the Aquarian A/:3e, we will enjoy sb:alg, birhgt electranagnetic field. brotherhood anong all men and ~ , Kundal~ Yoga produces all this.

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THE I.CMER TRIANGLE

If it is blocked, a person may "loose

heart", be selfish (due to unreleased 'lhe first three chakras or energy energy in the navel chakra) , ''break eenters canprise the 19wer triangle. 'lheir strength and balance with the other chakras is esSential to their proper functioning. '!be First (or Root Olakra at the lower end of the spine, when properly functioning, grounds us making us cx:mfortable and seCure .nth earthly living. It relates to our needs. '!be second (or sex O'lakra) at the sex organs, relating to our wants, when well-balanced .and functioning, insures creativity of all kinds.

It's energy can be transmutal for healing and regeneration.

Unbalanced or weak 1st and 2nd chakras can lead to greed, possessiveness, jealousy, .attachment, or instability, insecurity, .inconsistency, and lack of interest.

A well-developed, strong, balanced '1bird (or Navel) 01akra is associated physically, with health, vitality, well being, good O1gestion;. and energy•.

Mentally it bestows a clear, actionoriented mind, strong character, optimism and the power of sustaininq efforts and the effects of IIEditation. If the ''Nabhi'' Olakra is weak or out of balance, there is lack of endurance, ineffectualness, laziness, incanplete efforts and dependency or a h:>t temper, insensitivity to others and selfishness.

D;veloping the higher centers without the base is like pouring water into a sceive.

Without the lower chakras in balance we cannot materialize our desires, or sustain what we have attained in IIEditation. '!be Nal:lhi.

Kriyas in this book work en the entire lower triangle. . '.mE

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CENl'ER

. '!be Fourth ,or Heart) Olakra is the seat of love and crmpassion (for self and others). An operled and balanced Heart center bestows wisdcrn, nobility, success, fulfillment of desires and a strong im:mme system (it is associated with the 'Jh}'JIIUS Gland..)

his heart" in painful relationships, unp::>pU1ar causes, or great disappoint-

ments, or simply never enjoy the realition of his dreams and d. ires.

'Ibis is called the first ''human'' chakra and opening this center can be a profOllIXi experience of canpassion for others and self-lOl7e. As we surrender the analytical head, allowing. the heart to be the locus of decision making, we attain serenity and clarity, attract applopxiate relatioships and events, and attract opportunities and abundance. '!be change in planetary vibration is synbolized by the Heart center or Anahata Olakra, to which we will be raising our no:rmal consciousness, through the sets and IIEditations set forth in this nanual. '.mE UPPER aw<RAS

'!he ''Upper Triangle" consisting of the Fifth ('Ihroat) Olakra, associated witn the 'D'iyrol.d GIarid, the Sixth (Brow) Point, and the seventh (crown) .01akra are all associated with su:perhuman qualities ("Siddhis").

Please see Appendix for IlDre info:rmation.

A book that canpares different yogic Scriptures en the 01akras and the body's. subtle systems with Oriental medicine is '1heories· of the 01akras,

by M:ltaroya, ().lest, N.Y.

Physical health, mental and em:>tional balance are revealed by the the strength, colors and intensity of the electranagnetic field or aura surrounding the body. A healthy aura is bright and extends to 9 feet in all directialS. It's brilliance oot only reflecl:s! the condition of the being, it also protects. him or her £ran hostile influences, allCMing him

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to relate !tOre e=fectively ious pain. '!he projection of the to events and situations, disassociate magnetic field 'Hill arrange the rays fran negative ooes or project positive, of a person I s existence so that his healing energy to iJriprove them. '!here psycho-e1ectro-magnetic circle can are many techniques in this book to organize all the surrounding magnetic amplify your electro-magnetic field. fields in tune (with his own) • In her

. . other words, the environrreIit will '!he follC7Wi.ng is a quote fron operate in. tune with. his pw:pose!

Yogi Bhajan on the Aura, borJ:'Cl'Wed "In spiritual language: When the fran sadhana Q.1idelines:·· Divine SOOrce prevails and proj~ out the light of G:xl through man, all .1 According to the yogis, the symbol darkness will go away.

Wherever he of man.is the arc of life that we call. shall go, 'there shall be light, beauty, an aura.

It is a brilliant white.* bount:y and fu1f~t."

Human existence depends 00 that arc.

Y.B. M::>st people can't see or understand it, but· if you can see it, you can recognize the em::ltions· or diseases or the .abilities of. the. person.'Kundalini 'Yoga strengthens the "Every other 'magnetic field has nervous system facilitating the transto cross the magnetic field of your .iticn fran an arotional existence arc line. '!he strength of the magnetic to a sensitive awareness of higher field of your arc determines how the vibratiorial frequency and consciousness other magnetic fields can or cannot strengtheniilg the nervouS system dramaenter and. affect you. N::lw, the ques- tically reduces stress and. produces tion arises, if there is a positive physical, arotional and mmtal strength opportunity or vilJ.ration (approaching), and endurance. .

-~~ will your arc of light deflect it ·so that it wen't enter? No! '!hat positive energy will uerge With Yours and relate to the earth. But if it Powerful breathing is fundamental is negative, it will .be cancelled to kundalini yoga and meditation. out at your arc line.

Any person we learn to add dynainic p:::rwer and whose mental vibratioo results in acceleration to the effects of the a SUOilg arc will protect all the exercises and meditations through fragile areas of his life autanatically. pranayama ..mich oxygenates the entire "When the magnetic field is suong,body, clearing the mind, strengthenyou relate to em::ltions differently. ing the nervous system, baJ.anci:ng You can choose to relate to saneone the two hemispheres of the brain, or disconnect fran their influence. cleaning the aura, detox:ifyi.ngand When your radiance is SUC419 and you vitaliZing the J:xxly, iJIproving digestdirect it to scmec:oe, they will want ion, and :releasing fears, insecurity to talk to yoU and be around you, irritability, depression and blocks. in spite of great differences or prev*'Ihose Wo see colors in auras are seeing than through their own Iilysical, nental and em::>tiooal states. Similarly, the colors of the chakras have been variously charact:er;zed fran the traditiOnal yogic red, vermilli'Oll, dark grey ( or the color of storm clouds), light grey (or the color of vaPor), SIlOkey purple and ..mite, to Shirley Maclaine's convenient, attractive "c:olor ~"designations. 1'>5 these subtle bexiies are perceived c:Illy by subtle S1ght, there are always differences in per,ception.

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13 THE HARM2NIC. cnwERGENCE

'!he following is a s1.lIllllarY of yogi Bhajan's lDs Angeles talk of August 14, 1987, on the Hanronic Convergence.

those who o:xnplete themselves inside.

"You are created in Q:ld to deliver God. If you don't deliver Gc:xl, then you will not deliver yourself! we becc:me God and we produce Q:ld. Anything right or wrong we do, we do it as God! "In the stanach there will be a light. '!he Heart Csnter will light up.

All people will be kind, CCiI1paSsionate and enlightened.

People will becane intuitive. You are all going to learn fron the navel point, because the navel point will becane the 'Ihird Eye! "Men and wcmen will merge, not just fall in love, have sex and l;ivetogether. Whatever ale knows; the other will know. '!here should be ~ y any· camn.mi.cation, no convincing. '!he female will find her real love within herself. 'lhere will be a strong l.U"ge to "IDerge and every other desire .will fade away. People will go for reality inStead of ranance. "'!he carmandment of this era is, 'sin shall punish itself.' And guilt shall make itself good. Man will be free of the bondage of consciousness that makes lalxlr and workshops. Each shall find himself enlightened enough to seek energy and creativity or dead enough to suffer the karma. '''!be era of "I" is finishing. It is an era of ''Us''! People who progress now will be acting in the spirit of us. 'we did this -let us get. together'.

It is an era of ~ me; KAR. It is one w:>rld created by God, having its own beauty, and those who live in the 'I, ·I, I' will not fit in. ''we used to pray 'I seek 'Ihou, Ch Lord.

I am meek before ':thee.

I ask you to bless me. .Please Q:ld, help me.

You blessed me with a beautiful day.

Bless me with a beautiful night. I ''Now we will pray like this: ''!hank. you God for being with me and dwelling in me and blessing in me. Together, Lord, we w:>rked out our day. Let us go to sleep together, within ourselves.' '''!be clouds are gone! Find yourself within. Rejoice that you are crossing an ~ of work and sweat to reach God and entering an era of Q:ld within you.

''We are involuntarily entering an ere of voluntary enlightenment.

(So OOn't pay rroney to anybody for enlighenment.) Feel very relaxed for everything will change. we will achieve the desired attunemant of uan. "'lbere will be a tremendous surge and a tremendous 'l.U"ge to merge' with higher consciousness.

It will not be going up to heaven - we will experience heaven now, here! I am heaven! I am Gc:xl.

I am the universe!

Iam the Cosnosl. I am tl)e "I am" !

"But rot with pride, ego or anger. '!he relationship between uan or loOllaI1 and Gc:xl will be a nerged relaq.onship.

Nobody shall seek Gc:xl ootside. '''!be Piscean era is a subconscious one and the Aquarian Aqe is the conscious and unconscious w:>rlds merged together. 'lhose \>Iho will merge within themselves, with their inner consciousness (Gc:xl) will survive. ''We will understand that within me is a ccmplete understanding of me. And what we say and what we live will be Infinity. It is the period of SAT mM. 'In the beginning there was the Word, and the Word was God.' sat Nam: Truth is our Identity. '''1be Platinum Aqe is clear, p.lre, white and precious. It . is an era of acknc:Mledgement rather than knowledge. ~t is an era, not of getting redeemed, not of seeking halor, but of purity within and purity without. '''1be stars and their energies are changing. People \>Iho feel that God is outside and pleasure is outside will fall into the pit of pain. People who feel that God is inside shall prosper. '''lbe:re is to be han.ony, peace and tranquility for those \>Iho go inside into their shining purity.

Ingoing does not mean that you leave the universe and b"CCiue isolated, antisocial or rude, or pretend to .go inward. Power, HeM you keep up shall deteJ:mine your energy and life (not maya) belong to liberty and grace."

14 COMPAR T SON

PTSCEAN

[;,

OF THE

.D,.OUARI.~N

~.GES

'!he Aquarian Age is an astrological designation referring to the procession of the equinoxes frc:m the ZOdiacal sign of Pisces into Aquarius (in reverse order frc:m the sun •s apparant progrE;!SS through the zodiac). For about 2,000 years we have been in the eaotional, psychic, spiritual, idealistic, soul-developing sign of Pisces dcmi.nated by ideals of self-sacrifice, canpassion, glamour, and dualism. '!he Piseean age gave birth to many of the ~rld's great religions and philosphies, masterpieces o~ art, music and archi..., tecture and a profound love of nature, but it also produced war after devastating war, the 600 year long inquisition, extremes of cruelty, debased sensuality and self glorification, hordes of underpriviledged, unfed, uneduCated masses, • dehumanizing industrialization and inordinate materialism. In the West; this has been the Olristian era, personified by a man who died a niartyrs death on the cross, whose followers are asked to take up his cross and cleanse ~eir souls with sUffering by clergymen who rarely ask as much of themselVes. Aquarius is a sign of intelligence, altruism, invention, friendhip, group consciousness, universality and brotherhood. In the New Age, r~ligion will nurtUre individual dignity and self-worth, recognition of and identification with our Divine Origins, ccmpassion for our brethren and recognition of the Divine in everyone" and everything. We will have problens and chcillenges but they will differ frc:m·the old one. '!he transition frc:m the Piscean to the Aquarian Age involves nothing less than a o:mplete shift in consciousness and ~rld views. '!he sr.ift is not so much fran' individual to group OJrisciousness, as it is ~rati subservience to group consciousness to independent OJntributions to it, for the Age of Aquarius is characterized by independence and invention as much as it is

by OJllective welfare. .

PISCES

ACUARIUS

Until recently we have judged ourselves to be G::d I S flawed children, born in sin with an unsavory, unacceptable hidden inner nature. We have sought salvation through a savior and ~rshipped G:xI in templeS and churches ~ . ordP-ined .prophets and clergymen. Ne have lived in dual:i.ty, recognizing separation between self and G::d, self and others and self and Self.

We will now recognize ourselves as CO-Q:eators with G::d and acknowledge our choice of birth, circUmstances and destiJiy. We will understand and live by free Will and daninion.

We will perceive G::d in everything and everybody and know that we, too, areG::d, and therefore worthy of reSpeCt and love, and we can 'have heaven on earth.

IDEALS & CXXJNl'ER-IDEALS

Faith, hcpe & charity.

G::d helps those who help themselvesEveryone loves a winner!

Ni~ guys don I t win ball gaines.

KnoW, choose, do.

Create your own reality '!he attit-..lde \.If gratitude You can be anyone and do anything We are all <:ne Go with the flow.

Sharing, canpassion/ Showing, inspiration

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15

~ce to God, country, ideals,or service to all through realizati:m of to the less fortunate/ God Within.

Impersonal love of all

self~orification

through

perSonal

achievanent

life. Respect

for others/self respect

Humanitarian CXJlIlllJIli.sr/ Independence, individualiSi!!

Each-rnan-for-himself capitalism/ charity

Internationalism, planetary. cbnsciouSness, cooperatien .

Nationalism, chauvinism, patriotism, team .spirit, cc:mpetitien/ Monastic renunciation of society

. LIFE

Ranance, glanDur, escapism, Pursuit of pleasure/ ) Reality, labor, industrialism, pursuit of security

stars, rulers, followers, fans, subjects,

Hems,

royalty/ CClImXlerS

Extreme wealth/

Having heaven en earth Manifesting personal & group ideals Sharing, caring, developing re-

sources and abilities.

Conscious, creative, heart-following Q::d mindful,

courteous, gracm:ul,

Abject p:werty.

RELATIrnSHIPS

Ranantic and passionate, conditional, dutiful, responsible, winning/loosing, cx:mpetitive, contentious, cinding, sympathetic, parasitic, partnerships Working it out IDyalty to family/ Loyalty to ''Numero Uno"

Heart--centered, responsive to need and change, open, permissive, cooperative, ~·1in/win, and unconditional.

Collective awareness, group consciousness, brotherhood/ Independence, individualism, freedtm

AR1'S & SCIENCES

KnoWledge of Spiritual raw as source of physical law with ''knowing'', involz.Dney li)aking inventions vement, observation Art for the glory of God, patron Simplification of technology through or the artist inventive genius.

Healing through doctors and drugs self-healing and regeneration

Reasoning, experimenting, disSection/ with intuition, flashes of genius

raw,

order, self-defence and IIOrality enforced by courts, p:>lice:m=nt, atmies, and religion/crime, chaos, and aIIOrality produced by poverty, need and greed.

Symbiosis: Different kinds of organisms living together to their mutual advantage.

Integrity, produced consciousness.

by

deVeloped

Syn~: In \oIhich the ccrnbined effects are greater than the sum of the parts •• groups greater than the sum of the individuals I contribution.

16 COM1?~RISON

Open

OF B I oclsed Chak:.r:-as

&

First (Root) Chakra

Q:mnection, bonding, creativity and action occurs

The fee1in<] of isolation

Trust in the universe

We are not alone second (sex) Chakra

fusion.

separateness Just me, alone

Olarismatic

E>;otism

Passion to connect with and understand others .

rack of trust

Merging (with God and others)

Non-judgemental

Discovery al'ld trust of each other.

Contribution to society ''What's in it fc:>r ~?"

'lhi....-d (Navel) Chakra

''What's in it for me?"

Me first

Respect

CUest for power

Maximum gain, minimum pain

Winning-loosing

Win-win

rack 'of

Integrity

OITerdoing it - taking on too much

int~ty

o::mpetence at your passion Fourth (Heart) Chakra

camlitment to grand plan

Alienation

Play out your destiny

Dlty,obligation , .

Doin<] what you love, loving what you are good at. .

Control

'!be al:ove surrmary is taken frcm lectures of Or. Narayan Singh Rhalsa about¡ the deve+opnent of the individual in this transition to the Aquarian Age and describes the negative and poSitive poles ofhechakras. Developnent and balancifl9 of the chakras results in a balanced, integrated and harmonious personality who. relates positively with others and him/herself.

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17

T h e .n..stro]. o g i c a J. We live in the dawn of a new age, the Age of Aquarius, long anticipated by prophets and astrologers because it is to be an age of peace, humanity and. brotherhood. '!be Piscean Age fran which we are emerging began about 2000 Years ago, and gave birth to many of the y;orld's great religions. It was an' intensely spiritual age, an idealistic age blt also one of extreme selfishness, cruelty and sensuality. '!he idealism of the age was often backed up and enforced by violence, as in the 600 year long inquisition, the Holy Wars and the Nazi lTO\Tement.

T'ne old age couched· extreme contrast, spawning. heres, saints and martyrs along with nass murderers and diabolical villeins.

It was an age of glamour and illusion. M:lVie stars, rock stars, stars of the pulpit and ashram have becc.tne nore popular and attracted nore fans than God, him/herself. M':>st of all, thE1 Piscean Age was characterized by the ideal of self-sacrifice which produced victems and victors, the majority taking the former role while aspiring to the latter.

Before the Piscean Age was the Arian Age of conquest which produced the great empires of antiquity.History ( ''his story") was invented to record the deeds of conquerors, chronicling battles y;on, cities pillaged and plundered, slaves captured, tribute paid and danestic aCcanPlishments like temple and palace p.ulding.

Religion moved . indoors fran the grottos, cav~ and grovews where Mother Goddesses had been honored, to be formally practiced in tekrnples under the authority of priests.

War and thunder gods descended

Ages

fran the sky and mountain tops to slay or marry indigenous, ancient gOOdesses and patriarchy supplanted matriarchy.

SOCial and econcmic classes were formed fran the conquered and the conquerors. Cities, defended by fortress walls and armed guards· arose, and law· and ordP..r was established•.

Previous to that was the Goddess y;orsmpping Age of Taurus and the beginnings of civilization. Writing was invented to keep temple grain records, food was cultivated and animals danesticated so that people were freed fron ·hunting and gathering to pursue arts of pottery, weaving, dance, music, painting, metalwork mathematics and astronc:my.

It is apparent, fran excavations like catal Huyokin Turkey that there were cooperative socities without rulers class distinctions, econcmic differ: ences, war or violence.

(No walls surrounded the city, no weapons or evidence of violent death were found in graves and dwellings wex:e all of about the same size and wealth paternity was probably unknown .as there is no word in the most ancient languages for "father" so the miracle of birth· was attr~ted to the divine, creative and powerfUl female. '!hese people, according to the ·ancie.'1t religions, must have been intuitive, sensitive and telepathic,. because they walked and talked with Gods and Goddesses and a'1imal.and nature spirits were honored.

Yoga undoubtedly developed in that age. .

Before the Taurean Age was the Age of Gemini, when man learned to uses his brain and his hands to fashion tools and hunting weapons.

We can only conjecture into the nore remote past.

18

TNTRODUCTION

TO

KUNDALTNT

YOGA

as taught by Yogi Elhajan, Master of Hatha, Tantric & Kundalini Yoga Kundalini yoga is the science, art and technology that enables one to access and utilize his own creative en-

ergy for purposes in addition to reproduction.

'Ibis p::7Wer ("s hakti") is thought to lie Cbrmant in the lower end of the spine and is often pictured as a coiled, sleeping sP-rpent (''kundalini", rreaning "coiled") until it is awakened, spontaneously or by ycigic techniques and arises to unite with Universal energy (!'prana"), empowering an individual with consciousness expanded beyond ordinary awareness and perception, and p::7WerS ("siddhis") beyond ordinary abilities. (see ''Benefits of Kundalini Yoga".)

Kundalini Yoga, as practiced

by Yogij i I s students, consists of exercises or postures (Asanas) with special breat:hin9 (Pranayama) , hand and finger gestures (Mudras), body locks (Bhandas), .. chanting (Maritras) and meditation (see Q:rnponentS' of Kundalini Yoga - Appendix), together or in sequence to create exact, specific -effects. 'Ibis science haS been studied in the monasteries of India and Tibet for thousands of Years,' and if we practice it exactly as taught by the master, we will achieve the ~ul, precise effects predicted.

A kriya is an exercise or group of them, with one or II'Ore of the other c:anponentS, whose. total iinpact is grf:!<iter than the sum of the parts. '!he sets taught

by Yogi Elhajan are kriyas, rather than simply calesthenic series ~ Kundalini yoga is the II'OSt powerful and inclusive of all ~. '!here are many other schoolS of yoga: Hatha yoqa, the beSt known school' in the in the West, is mai.n1y, but" not eXCl~­ ively physical.

Raja Yoga claims to be the highest Yoga (Raja means "royal") hIt anits the physical.

Mantra, Japa and Nad Yoga concentrate on sound and meaning, Swara Yoga on breathing, Ehakti Yoga on devotional prayer and meditation, KaI:ma Yoga'

on ~rk and service, and Tantric Yoga attains enlightenment through the union and balance of male and female energy, either in sexual intercourse (Red Tantra or the Left Hand Path), or in non-sexual union (White Tantra or the right hand path, as taught

by Yogi Bhajan). ..

All yoi;a aims at the same goal union with the Universal, Divine Source or God. It has been said that the practice of Hatha Yoga leads to liberation in 16 years, hIt that time can be greatly reduced according to the dedication of the practitioner, by practicing Kundalini yoqa, a c:c:mbination of raja and hatha yoga, according to Yogi Bhajan.)

Kundalini Yoga is addictive 1 Once the results are experienced. we want II'Ore! 'lOgi Ehajan has taught thousands of sets and meditations, (an embarassment of wealth, rea],ly, for students with access to class notes), an' abundance covering every phase of human and sUper-human experience, (and attesting to the tireless dedication .of Yogi Ehajan. 'Ibis material can only be given by a master like Yogi Bhajan. Luckily the notes have been preserved, fran his earliest classes here in 1969, through the later, video-taped material. we are honored to be able to transcribe and prepare i t ' for the general public for the very first time.

Many of the kriyas are venerable and ancient, having been passed down by ~rd of II'OUth fran guru to initiated chela (protege-student), and are therefore sacred and secret. yo9iji has at last made them aVailable to the public, saying. that knowledge belongs to everyone!

Prci.cticinq Kundalini Yocra at Hone Once you try it, you probably won't be satisfied with just a weekly class and will begin to practice at J1,:me.

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19

Optimum results are obtained by practieing "sadhana", early IlOming (4:00 ish) 2~ hour exercise and meditation.

Most beginners ~rill not o:mni. t to practicing in the. "ambrosial hours" until they discover its benefits.

A new student may simply wish to add a Sunday session to his weekly class, and build practice slowly fran there. others may do it only when they have the chance, and of course, sane will do it every IlOrning!

It is generally best to choose and do the same set daily l,lIltil it is mastered (when the poses can be held for the specified times), but it isn't necessary to do a set for 40 days (as it is reo::mnended for meditations) • sane sets, however, do specify 40 days in a reM, and if· you are working on a particular talent or problem, you may wish to do a set daily.

Tne recorrmended procedure is as foliows:

After you establish regular athare practice, try to attend regular or occasional classes, too, for the group energy and th?lt passed fron teacher to students, as well as to keep the ~eel and tenpo of the discipline.

(To locate lcx::al Kundalini Yoga classes, as taught by the' master, look up "3HO" (Healthy, Happy & Holy Organization) in the nearest large town aIJd call them for information.

After each exercise, it is important to pause a m:ment. to observe its effects and the altered flow of energy.

Each exercise generates its own specific effects, unlike calesthenics, so relax and take a breath or two before going on to the next one. An important adjunct of Kundalini 1{oga practice is !::x:ldy awareness.

If you becc:me sensitive to your own body, aligning the spine, and making necessary adjustment, knowing when to stop or press on, feeling the urge to IlOve a certain way, 'you will multiply the 1) Wake Up series (in bed). benefits and prevent possible injuries • 2) O::>ld shower (A teacher cannot see everything to 3) Tune in with the hli '-, ~'~" Mantra correct your errors, so you must reiy • 4) Warm ups (s;ee page 23, 28 ).

Onit on your own sensitivity. For example, . those that appear in proposed set. i f 'the spine is misaligned and you 5) Perform chosen set perform PloW Pose, you will not achieve 6) Relax a ,few m::men.ts· the benefits and you might aggravate 7) Meditate the problem, but if you IlOve it as 8) Grounding exercises (see page 24. ). awareness indicates, you can also If you wish to meditate later, adjust it). Close your eyes and visubut haven't time for a set, waIIlI up alize the spine, and see if you can the spine first with spinal flexes, make adjustmentS to align it, especialand try one or IlOre of the "Meditation ly before meditation.

(See Reiax Facilitators" • A session can be as and Renew for sets to adjust the spine long as 3 hours and as brief as 15 and neck.) min~tes.

All of us carry physical tension Always practice at least 2 hours in various places, like shoulders, after eating in a clean, quiet place, groin or neck.

EKercise or mas;;age with the hair pinned on top of the can often alleviate that problem. head (in a "rishi knot"), or at least But '1f the intestines arte in knots, energy cannot pass from the lower confined and feet bare for maximum chakras up the spine, and it is difeffectiveness. Like the yoga classes ficult to perform or appreciate Root you maybe attending, at-hane yoga rock (Mulbhand) • We can relax the practice shoUld be approached with intestines by simply comnanding them reverence, dedication, resolve ant'! to relax, in a kind and gentle manner gratitude.

(So, take the phone off with the eyes closed and the breathing the hook and really slow down .for this precious time with yourself. ) slowed down.

..

20

Mariy of us find it alnost illlpossible to relax the heart, which can be constricted by' negativity, selfhate and fear (see Transitions to a Heart-centered World) and this muscle can also' be relaxed by a simple, kind cannand, aowing energy to flow to the higher centers.

If you experience these problems, take a m:xnent or two for internal relaxation before yoga practice, and learn to "tune in" to your body more often.

If you simply cannot perform an exercise as given, after doing your best, it is helpful to visualize yours2lf doing it, which benefits the I::ody almost as much as the act itself, and also facilitates actually dodi.ng the exercise.

Concentration on a mantra or the breath can make holding a pose easier.

Flexibility can be attained slowly, by holding the ends of a towel looped over the feet in forward bends.

D::>n I t force anything.' Everyone was a beginner once, and with consistent - practice improvement will be much faster than imagined.

MoSt beginning students find it easier to pull Mulbhand during inhale, but with practice it can be done with the breath held out or in. sane of us find that attention (on the c:::rown Olakra, for' example) or projection, or raised energy can be held only on the inhale.

But with practice, you can pull it up (or project it put) and k~ it there, and infaCt, therein lies the magic of Kundalini Yogal l-bst of us have dificulty gazing at the nose while pro.. jecting out of the Brow Point. Practice obtains all these abilities and more.

Raising Kuridalini central to the practice of Kundalini Yoga is the raising of K~lU:U en~ 'Ibis can be done, quite sJJl1Ply by practicing the kundalini s.ets! in .:;pite of the legendary diffJ.culty

in doing it. '!he trick is in keeping it up. In the Fast there is S<? much tradition about the phencmenon that we wonder why neither Jesus Olrist, Gautama Buddha nor Mohamned ever mentioned it.

It has been postulated (by Bhagwan Rhajneesh - see Meditation the Art of Ecstasy) that when the central channel is clear, the ascent of Kundalini energy is i.nq:lerceptible, and it is only in piercing through blocked chakras (subtle energy centers) along the spine - see Appendix) that it is felt.

A few people have' spontaneous Kundalini arousals that scmetimes .result in trauma, and even psycho/physical injury and or mental disturbance, (which explains why Kundalini Yoga is considered a dangerous practice by sane uninformed individuals). Such traumatic, spontaneous Kundalini arousals occur among the practitioners of 'I'M and other disciplines that try to raise pSychic ~er9Y, without preparing the physical body. which results in high voltage blow out. '!his never happens to those who prac.tice Kundalini Yoga as taught by Yogi Bhajan, because the I::ody and nervous syste'Wll\ are pre':' pared for this potent energy. '!his regular practice not only raises Kundalini energy safely, it keeps it up for life on a higher plane (see "Benefits of Kundalini Yoga").

We have been told by female yogis that raising Kundalini is very muCh like experiencing orgasm. (~" unfortunately, have no such reference.)

Apparently it is unique for each person (like an orgaSm or an ~ trip).

Some experience it as heat along the spine, and others "see it as brilliant light. 'It is described as spiralling up the .spine by sc:ma, and as shooting straight up the spine by others.

Whatever the individual perception, it is definitely a pleasant, delightful and euPhoric sensation, often attended by extraordinary .phenemona, and leading to raised consciousness â&#x20AC;˘

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21 . The following, are exerpts fran lectures and conversations by Yogi Bhajan in 1969, borrOWed fron Kundalini Meditation Manual.

"I have recognized, by the blessing of my Master, that it is possible to be Healthy, to be Happy and to be Holy while living in this society.

But you must have energy so that your dead computer may, live and pass on¡ the signal to you, and compute all that you want to do in this society.

Wc call this energy, in the olden science, Kundalini (which has been blocked in the Muladhara, the lowest of' all chakras or lotuses). '!hough these are all imaginary things, there is a way of setting our computers to be in direct contact with Him, the biggest o:mputer, and all things must then \oIOrk autanatically.

That Cannot \oIOrk until the Kundalini (the spiritual nerve) breaks through the blockage and travels up to the stage of SUperconsciousness in .consciousness. t'lhen the scui is (thus) awakened, this vehicle of. yours will be chauffered by the soul instead of the n~ative ego and you will have found God in you.

You must generate the pressure' of Prana (spiritual, life-force energy) and mix it with Apana (eliminating energy) , and when the b;o join, you get heat 'in the Pranic center (at the 8th vertibra).

With this heat, you put pressure (or a charge) on the Soul Nerve, or ~{UI)dalini, which is coiled in 3~ circles on Muladhara, and this will awaken i t so that it may pierce through the chakras and pass through Jalandhara Bhanda (Neck IJ::x::k), the final blockage in the spine before the ena:gy reaches the head.

Prana is the life force of the aton, and Apana is the eliminating force. When these two forces, positive and, negative, are joined the pressure brings Kundalini up the central nerve channel, Sushumana, and when i t reaches the higher chakras, man can look into his future, his psychic p:::rwer is' activated, he knows the totality of his surroundings, and he, is a blessed being.

Under the 8th v~ra, there is a cavity called the "Pranic center"

Wher7 'prana is st;ored.

Yogis create pramc energy reservoirs in that cavity and live on the reserve.

ALL IT IS IS CREATING PRANA (THROOGH DEEP BREATHING IN THE CAvrJ:'i AND MIXING IT WITH APANA ('!HROOGH MUIA!3ijANDA), AND TAKING IT I:a'IN, PU'I'I';ING PRESSURE rn KUNDALINI, CAUSING IT '1'0 RISE. THAT'S IT! After one inhales prana deep down to the navel point, and pulls aoana up to the navel point (with ROot Lock) prana and apana mix at the navel (Nabhi) c:h.akra at the 4th vertibra. Heat is felt during Kundalini awakening. That heat is the filament of the SUshumana being lit by the joining of prana and apana.

Energy leaves the navel and g~ to the rectum and then' it rises. '!here are six ITOre chakras through which Kundalini must rise and i t will happen all at once.

Once you have raised it, thehardest job is to keep it up & keep the channels clean and clear.

Fran the rectum to the vocal cord is known as the Si!ver Cord.

FRan. the neck to the top of the head is the passage.Fran :the 3rd Eye (between the brows) to the Pineal Gland (Crown Olakra) is the Golden Cord To make energy rise through these cords and passages, you apply hydraulic locks just as you do to bring oil out of the ground. Mulabhanda (Root Lock) brings Apana up to the navel at the 4th vertibra, the central seat of Kundalini.

Uddiyana Bhanda (Diaphragm Lock) takes i t up to the neck and Jalandhara Bhanda (Neck IDck) takes i t up ~e rest of the way. The Pineal Gland (seat of the Soul) does not \oIOrk when the 10th Gate (Crown 01akra) is sealed. But the Pineal Gland will secrete when Kundalini Heat canes and your Pituitary will act as radar, keeping the mind fron negativity. Kundalini is known as the SOul Nerve. Your Soul is to be awakened!

Is it diffjlCult? '!here I s ,no secret. In 20-30 days of honest practice you can do it.

CAUTICN: You are. playing with energy that is the life foroe of the atart!

But with proper preparation (tuning in, warming up) and following directions carefully, AND AIJilAYS APPLYING NECK IJJCK (neck .Perfectly straight) there is no danger."

22

TUNING

IN

Eefore beginning Kundal1ni Yoga prac;. tice, always "tune in" by chanting thellDI MANTRA as follows: Sit in meditation Posture with a straight spine and <:enter' yourself with long, deep breathing._ '!'hen place the palms together in Prayer Mudra at the Heart center, fingers pointed up at 60° , base of thumbs pressing against the sternum.

.

Inhale, focusing at Point and.chant; On9 n e

the

3rd

EYe

me

('~l

c:;Ul on Infinite creative ConscioUsI".ess'~ While e:<haling and extending. th~ sound, vibrating it in the cranium. ~e a sip of air and resume Guru dev name ("I call 6n Divine Wisdcm".)

-

...

...

".

_'~?3 P_" I

DrY.'••-

Inhale a.'1d repeat 2 IlCre ti:res. '!'his .chant Protects and conneCts us with our higher s!'Uves.

Properly:' done, it stimulateS the pituitary and au~ matically tunes us in to higher consciousness. . , WAmmC'UP

'!'he

effects of the sets and meditations is er.hanced by thoroiJghly warming up the spine and stretching before practice (see following page).

wRING E1.Ci

~

tAlring each exercise,

focus at the 3rd eye (brO".l) point unless otherwise specified, ,without blocking out other awareness (breath, posture, etc.)

wit.~

XA.~ ••••

t:.'1e breat.'l held in or out•

Relax a Il"CQ'ent afterwards, and go deep within to .observe the effects of each exercise (making 'each exercise a mi.ni~tation) . ' .

P1lO FUmE

If :tQu are unable to do the exercise for the' specified time, cut them all proportionately (!e. in half) and then repeat the set if lX>Ssible.

Always follOw directions as pr~isely as possible. Neither anit nor add an exercise, and don't skip around, but do them in order, without ~ter­ uption for lMXimum,benefits. o:N:LODING A SE!'

Unless otherwise directed, inhale, and hold the breath (still maintaining the posture) and apply "Mu! l!harld," (~t lock - see apperrlix) either

Conclude each set with adeqUate, relaxation follQl,'ed by "grounding cises" (see "concluCU.-ng a set").

exer-

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;13

WARM-UP

EXERCISE

September 7. 1974

.i. CAMEL RIDE: Sitting on heels, flex the spine back and forth, inhaling as it arches forward, ~ling as it contracts back, for 2-3 minutes.

(Also known as SPINAL FLEXES) 2 'lWIsr: Sitting on heels, with hands on shoulders, fingers in front

and thumbs in back, twist spine back and forth for 2-3 minutes. :3

Relax hands Clown on knees, and inhale ral.s~ng shoulders to ears, exhale relaxing them Clown again and· re£)eat for 2-3 minutes 4 NECK ROLLS: Place chin on chest, and then circle the ·head right, .50 that the right ear touches the right shoulder, then circle back, arching the neck, then to the left (left ear to left shoulder) , and then forward again. Continue making slow, SIlOOth circles, ironing out any kinks as you go, and reverse directioris for 2-3 minutes.

5 CAT-ecM: en all "4"s, with thighs directly under hips, aDl1S directly under shoulders, thighs and arms parallel to each other, arch the back up with the exhale, lowering the head to the chest. en the inhale, press the tumny towards the floor as the neck. arches back, and continue, increasing speed as you go fo.r 23 minutes.

6

LIFE NERVE STREI'CH: A. Both legs stretched· out in front, bend at the hips and grab toes, and

exhaling pull the head down to the allowing it to rise on the inhale, for 1-2 minutes.

B. Place left heel in right thigh and repeat, pulling head to right knee on the exhale for 1-2 minutes.· Switch legs and repeat.

knees,

7 Spread legs wide apart, grabbing on to toes, and inhale, exhale head Clown to alternate knees for 1-2 minutes. (Timas added by G.K.)

SET

24

CONCL.UDING

A

SET

After a long relaxation, particularly one that follows a series of exercises, you will find that doing the concluding exercises below helps to ground you and bring you b~ck to reality: 1) On your back , begin rot~ ting your feet and hands in small circles. Continue in one direction for 30 seconds, then in the other direction for another 30 seconds.

I.

2) Cat Stretch: Keeping both shoulders ~nd the left leg flat on ~.~ the ground, bring the right ~rm . ~ ' ba.ck behind the hea.d !Lnd the right ~ knee over the left' leg till i t .---tc~ ~ ~--<. 7 touches- the floor on the fa.:r side~ - - - , . of the body.

Switch legsa.nd arms and repe~t the exercise.

3) Still on your b~ck, bring the knees up ~nd to the sides, and rub the soles of the feet and the palms of the h~nds together briskly, cre~ting ~ sensation of he~t.

Continue for 1 minute. ,, "

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.... , 4) Clasping knees to chest with both ~nds, begin rolling on the spine. Roll all the way back till the feet touch the ground beh~nd the h~ad, and all the w~y forw~rd till you're sitting up.

Do this 3 or 4 times ~t least.

(5) Situp in e~sy pose, p~lms together in pr~yer mudra at the heart center.

Eyes are closes{.

Inhale completely and say a prayer of thanks.

Exhale and let tlie thought go.

(6) A ~ppy conclusion is to sing this song: May the long time sun shine upon you. all '.ove surround you, and the pure lIght w1th1D you, guide your way on. Repeat.

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25

Yoga Sets Wa.ke

up

S e r :ees

Preparati.on Medi.tati.on

for Warmups

S e t s f o r t h e Navel. CenCer & c h e Lower T r i . a n g l e

Strengtheni.ng The H e a r t C e n t e r

Strengtheni.ng Imm"\..1ne System

Prosperi.ty

&

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Abunda.nce

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26

LOVE is a constant, consistent flow of life. It is the vehicle of Prana. It is the Diuvine in radiance. It is ever was, and ever shall be.

January 1986

You are never, ever LOvE IS FOREVER: going to be forever.

You are just the other side of the coin, under time and space.

All you can do is GIVE LOVE A CHANCE. Give life a chance.

February 1986

.LOVE is between you and you. It is an experience of oneself in oneself.

Your "soul mate" is your own soul.

Undated

HEAD & HEART: There is a conflict of head and heart.

When the head learns to bow to the heart, you have started to become human.

September 25, 1985

LOVE IS THE ULTIMATE STATE of human behavior, where compassion prevails and kindness rules.

Undated

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27

WA.KE

UP

SERIES

Yogi Bhajan recarmends the following series, every IlOrning upon (or even before) arising. '!bey can be done while still in bed.

1. Stretch Pose: Lying on back, arms and legs kept straig. raise feet head and hands 6" off the ground and

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hold with Breath of Fire fron minutes or as long as possible. - Eyes shOuld look at big toes, and hands point towards feet.

If the waist canes up, place hands beneath- hips for support.

If held less than a minute, rest and repeat pose, increasing time daily. sets the navel.

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2. Nose to Knees: Bend the knees and clasp legs with arms, raising head so that nqse canes between knees and hold with Breath of Fire for 2 minutes.

Canbi.nes Prana with Apana.

3. Spinal Rock: In same position, rock. back and forth on the spine fron neck to ta i Jlxme for 1 minute. Distributes pranic energy and relaxes spine.

4. E;o-Eradicator: si.t in Easy Pose and raise arms to 60 0 out to the sides, fingertips on pads of fingers, thumbs extended straight up and hold with Breath of Fire for 2 minutes. '!hen deeply inhale and VERY SI.J:MLY raise aJ:IIlS tmtil thumbtips touch overhead, flatten hands and slowly .arc them down, S\</eePing the aura with the pa1Jns, ... collecting any darkness, negativity or sickness, and press and release it into the earth, to clean and energize 'the aura.

Feel light around you and ne:ntate on that light.

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28

GURUR~TTAN

WARMUP

&

KAUR·S COMPLETE PREPERATION FOR MEDITATION

All exercises are to be done 1-2 minutes with ~ul Breath of Fire unless otherwise specified. You may select frcxn the list, but do them in the sequence given.

Standinq, lock hips (bending knees if necessary) , feet hip width apart, and tWist upper torso frcxn left to right, swinging the ams for m:xnentum.

Adjust hips, stimulates liver, prcm:>tes spinal flexibility, slims ...' aistline. __";-'."

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Place heels together and swing the ': torso frcxn side to side, using the .~..~. arnis for IIlCtllentum, allowing the lower ~.. arm to swing behind the bcxiy, as the ~ . upper rises overhead.

Be sure and keep the body straight, (not 'piking" at the hips.)

Good for waistline, liver, thighs, flexibility and elimation. 1-2 minutes.

2.

3. Feet hip width apart, stretch arms overhead ·and .arch backwards i iz¥lal1.n9, and eJChaling, bend forward', harids toUching the ground between and behind the feet.

For al:x3cmen, elimination,

. flexibility.

4. Sit with soles of feet together, beels touching Perineum, hands grasping feet and m::we the knees up and. down to .touch the floor. Releases tensiori in the groin, adjusts hips, facilitates sitting in meditation.

5. Pelvic rotations. In Easy Pose, rotate the lower torso 15 tilnes in each direction. For digestion, flexibility, and grounding se,YUa' energy.

6. Sternum Rotations.

Rotate' the upper torso 'without IDOVing the hips 15 titres in each direction. For flexibility, tension release and heart

center.

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7. Spinal Flexes: Try to keep .the head in place, roving it neither up and down nor forward and ba~k to give the entire. spine,' including the neck, a good ~rkout: a. In Easy Pose, grasping ankles, inhale, arching t;he back forward atthe waist, and exhale, contracting it back. For 1st & 200 chakras. b. '!hen place hands on knees with elbows straight and continue arching and' contracting the spine with the breath. F9r the upper sp~. c. 'Ihen, in Reek Pose, seated on h~s, hands on knees, continue with spinal flexes, coordinating the breath. ~==..J .d.:==::..I !'bves energy to the navel.

8. Side to side twists, still sitting on heels, hands on shoulders, fingers in front, thumbs in back, inhaling as you twist to the left, exhalinq to the right. fobVes energy fran navel to heart, slims waist.

(Alternate: Upper arms parallel to the ground and out to the sides, forearms up at 90 0 , hands 路in Gyan Mudra (thumb and :index fingers joined), twist back and forth with the preath, as ab::Ne.

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9. Shoulder Shrugs: Alternately shrug shoulders up to ears and c'bwn to the limit. For moving energy frl;:m heart . to throat, releasing shoulder tension, and stimulates heart, thymus and throat center.

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10. Still on knees, roll the head evenly and slowly forward, right, back, left and forward again, ironing out kinks as you go. . '!hen reverse directions . and continue. For thyroid releasing tension in the路 neck.

(Alternate: Bend the head fran side to side, keeping spir~ straight, touching ears to shoulders.)

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11. cat....Q:::rw: Ql hands and knees, flex the spine up (like an arigry cat), head dropping' down on the exhale, and then down (like a tiredc:ow), head up on the inhale. start slowly and increase speed, with (XlWerlul breathing'. "For heart center, upperspinal flexibility· am . the gl~_a~~:"'" system.

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12. ROck and Roll on the sp:me fran the base to the neck, knees clasped to chest, rose bebleen knees. Circulates energy in the entire spine.

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13. Massage the legs on the outsides, baCks and behind the knees.

14. Life Nerve stretch: With left heel pulled into groin, stretch out over outstretched right leg and hold with ~ul Breath of Fire. Repeat on the other side. Relieves tension in the small of the back, IlOVeS energy up tl).e spine, and prepares legs for sitting.

15. Alternate leg stretches with legs wide apart.

Inhale up at center, and exhale as you stretch forehead. down to alternate knees. cpms the pelvis.

i 6.

Two Leg Life Nerve Stretch with legs together, holdi.ng on to the toes or ankles, knees remaining on the floor, inhale up and .exhale down.

For spinal flexibility, releasing' tension in the pelvis. .

(You should 17 • setting the navel. feel a strong heart beat with the fingertips pressed together, around the navel after these exercises.) a. Leg raises on back. Raise ·legs, alternately or together to 90 0 as you inhale and lorwer them as you exhale for lorwer abdc:ininal strength and the navel.

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b. Crunches: sitting with knees up, arms folded, lean back back as far as possible, keeping the spine straight on the inhale, come upright on the exhale. '!hen lean back, twisting to the left and the right. For strengthening the upper . abdaninal muscles and the navel point. c. stretch Pose: With the hands under the buttocks to protect the back, raise straight legs arid head 6" off the ground, and hold With Breath of Fire. strengtheIl? abs and navel.

18. Cobra variation: en stanach, clasp hands in Venus Lock behind the back, and raise legs and upper torso. keeping arms and legs straight, and hold with Breath of Fire. '!hen inhale, exhale and pull Mulbhand, tightening the buttocks to raise Kundalini energy up the .spine.

19. Go iInned.iately into nonnal CDbra (on stanach, hands under shoulders, straighten arms as you arch the back, drop the head back and look at ceiling) Inhale, exhale and apply_ Mulbhand and feel the energy rise up and out the top of the head.

Relax down, vertebra by bertebra.

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20. Bow Pose: still on stanach, -bend knees, grasp ankles and rock back and forth on the stanach, using the breath to m::>Ve you. Good for tension in the upper spine and shoulders, digestion and elimination.

21. Camel Pose: Kneeling, press the pelvis forward and drop head back, laying palms of hands on soles of feet. Prevents P.M.S in ~, removes stress fron ovaries' and pelvis, and adjusts the CalciUIII/MagnesiUIII balance.

32

NAVEL

ADJUSTMENT

KRIVA

To observe whether or not the navel pOint is centered, in its optimal location,. as well as to obServe the intensity of energy ccming fran it, one Can test the navel pulse (or abdaninal heart). First do Stretch Pose (#1 below) for 23 minutes, and then make a circle of the fingertips and press them gently but firmly down around t:1C belly button towards the spine. With the fingertips you will be able to feel one point that beats strongly. If the beat is exactly in the ~~....." '....... center of the navel,then the navel Point is in place. If it is displaced, do the following set. It can be done in ccmbination with other Nabhi (navel) kriyas.

1. STRErOi POSE: Lying on back, feet together, point toes and raise heels 6" off the groun?-~ Raise ~ead c [ ~ ~.

6", also, and focus eyes on ~e toes, W1thaJ:lllS reused ~~~~..r-~ ..::::~~.....c: ~~=_::;-. and not touching the body, fingertips pointing towards the toes. Hold with Breath of Fire for 1 minute. ~ Inhale, hold and relax down. It is possible to build '"'~ the time to 10 minutes.

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2. FÂŁM roSE: en stanach, reach back and grasp ankles and pull up, balancing on the navel, arching the neck' back and hold with Breath of Fire for up to 3 minutes. Inhale, hold a few seconds, exhale and apply Root IDck. Relax, gracefully, on the stanach.

3. WHEEL POSE: en back, place palms on 'the floor under the shoulders, fingers pointing to feet, bend the knees and bring the heels to the buttocks. Now, carefully arch up so that the navel is the highest point on the body, aJ:llIS and legs are straight, and arch the neck so that you can look at your thumbs.

Center yourself there and hold with Breath of Fire for 30 seconds to 1 minute.

(Mulbhand is autematically .J;Wled in thi~ position.) Inhale, hold a few seconds and ccme slowly down.

4. FIsH rosE: Cross legs in Ultus ,Pose and grasp the big toes. Arching the neck and back, place the ~ top of the head on the ground, raising the chest up. Hold with Breath of fire for 2-3 'ininutes - inhale D ~ l~ hold and relax down. ~ _

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It is written in the ancient Shastras, "All yoga starts at the navel point<". It is not just a point. It is a center of energy transformation in the bc?dY. I!1 Kundalini Yoga, the mental and physical are interrelated and co-regulating. '!he Navel Chakra is lcx::ated in the region of the belly button,but lies back of -it, in front of the spine. '!he Navel Olakra is well-known as a center of physical well-being.

To sustain the effect of a meditation, integrate it into the personality, and speed its assimilation, the navel chakra energy must be strong and fluid.

Without navel energy, you can meditate for years and not have the effect you can get in 3 days with the navel energy! (For complete text and 2-person navel point adjustments, please see Kundalini Meditation Manual, "'!he Navel Point", by M.S.S. Gurucharan Singh Fowlis.) a:M1ENI'S:

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33

ABDOMINAL STRENGTH, TONE & FITNESS June 25, 1981

Each exercise is to be done / 108 times and then the whole l set is to be repeated.

1.

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1. Hands in Venus Lock on head, raise and lower legs, counting "1" down, etc. to 108 (54 itions. )

2. Clasp hands in Venus Lock under neck and bring the knees to the chest on "<1", and stretch them out straight on "2", without allowing them to touch the ground, counting to 1 08 (54 repetitions). <

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Venus Lock the hands at the navel, with situps, counting "1" up, "2" down, etc. to 108.

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4. Hands still clasped at navel, raise legs to 90 0 , and on "1" stretch them back overhead into Plow Pose, returning hips to ground on "2", counting to 108.

Survivors will quickly up their abdomens!

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SUN

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1. a) Right hand in Gyan Mudra on right ,knee, left thumb blocking left nostril .J..(fingers pointing straight up) with I Breath of Fire for 3-5 minutes. Inhale deeply, to end, hold the breath, exhale relax and meditate for a clear, focussed mind. b) Hands in Venus rock on top of head eyes focussed on 'c:rown 01akra, tongue pressing roof of IlOUth with Breath of Fire for 3-5 minutes. Opens 7th 01akra. c) E!cM Pose with Breath of Fire for 2-3 minutes. Sets navel, aids digestion and releases tension in upper back and shoulders. d) Relax for 3-5 minutes. G ~ 7

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2. Stretch Pose with Breath of Fire for 2-5 minutes. Sets navel.

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3. Ql back, bicycle feet 18" above ,.,--.,.. floor for 2-3 minutes: Balances energy ~ in the first 3 chakras.~--J?C0

4. Ql back, raise both legs to 90° on the inhale and lower them on the exhale for 2-3 minutes, allowing' the navel to .pull in the breath.

Raises energy f;rcxil lowerchakraS.

5. Cobra Pose with legs together, feet stretching towards head with Breath of Fire or ~ong, deep breathing for 23 minutes. Opens heart center.

6. Gas Pose, knees drawn to cheSt clasped by arms, head on floor for 1 minute.

Redistributes energy.

7. Spinal Rolls for 2-3 minutes.

8. Standing, raise and lower heels with Breath of Fire (flat to tiptoes) for 2-3 minutes.

Raises energy to the higher centers.

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a::M1ENI'S: '!his set brings in solar energy for expansiveness, enthusiasm and a clear, aetion-oriented mind. It also centers· you and aids digestion and body purification. Best practiced in the llOrning. GK

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NABHI June 1971

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KRIVA

A On back, inhale and lift right leg up to 90°, exhale and lower it.

Repeat with left leg. Continue alternate leg lifts with deep, powerful breathing for 10 minutes. ' B. Without pause, lift both legs up to 90° on inhale, and lower them on ex.'1a1e, anns stretched straight up too, palms facing each other, for balance and energy. 5 minutes.

C. Bend knees and clasp them to chest with the arms, allowing the head to relax back.

Rest in this position for 5 minutes.

D. In #C position, above, inhale, open the arms straight out to the sides on the ground and extend the legs straight out to 60°.

Exhale and return to original position. Repeat and continue for 1 ~ minutes.

(He & D are Pavan sedan Kriya.)

E. On back, bring left knee to the 'chest, hold it there with both hands and rapidly raise the right leg to 90° and down, inh:iling up, exhaling down for 1 minute.

Switch legs and repeat for 1 minute. Repeat the canp1ete cycle once IlOre.

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F. Stand up straight, raising arms overhead, hugging ears, and press fingers back so that palms face sky/ ceiling.

Exhale as you bend forward to touch the ground, keeping the arms straight and hugging ears, and inhale up, VERY SWilLY with deep breathing.

On exhale, apply Mulbhanda.

Continue at a slow pace for 2 minutes, then IlOre rapidly for 1 IlOre minute.

G. Totally relax or meditate for 1015 minutes. ea-lMENl'S: This set focuses on developing the strength of the navel point.

Times indicated are for advanced students. To begin practice, start with 3-5 minutes on the longer e..,,<ercises. A is for lower digestive area, B is for upper digestion and solar p1exuus. C e,liminates gas and relaxes the heart, while D charges the magnetic field and opens the navel center. E sets hips and 1crwer spine, F is for entire spine',.spiml fluid and the aura.

Together, these exercises get the aJ::danina1 area in shape quickly.

36 . ·GURUR~TTA.N KAUR· S STRENGTHENING THE NAVEL CENTER, ELIMINATION & DIGESTION, BALANCING & DISTRIBUTING CREA.TIVE ENERGY

Ma~y people store chronic tension in the abdominal a~ea. constanti y hold-

ing and tightening the abdominal muscles.

The tension interfers with ·the function of all the abdominal orgns. decreasing physical vi'talit)o' and'general health: On releasing this ten.sion. a. person is not as prone to ulcers. constipat10n. sluggishn~ss and other ·stomach-worry" ail.....menes. .

The following exercises promote good elimination. cleanse the intestines. release tension and tightness in the diaphragm, and stretch and strengthen the abdominal muscles. Narnber 1~ lElp ~ PMS in wanen.

Before navel exercises, this proceedure

helps strengthen the abdominal muscles.

(Try leg lifts before and after and notice the difference): Imagine a part in your hair along the top of the head.

Plac~ the fingers of both hands on ei ther side of the part and attempt, to pull the scalp apart along that line. Do it. several times.

:l • Stomach lifts:.

Stand up, lean over with arched back. tongue. out. and hands on knees.

Inhale, exhale all the air. hold the breath out ,and .pUJrip the stomach 1nanc1 out as 'long as possible before 1nhaling again.

Do this 5 minutes a day on an empty stomach. . preferably in the morning . upon arising.· With practice. you will move the entire abdominal area. all the way up to the diaphragm.

This exer'::ise eases fear. opens the lungs and aids in elimination. A tight diaphragm ·produces anxiety. fear and 'constipation: - (All long. deep breathing exercises have the. same effect as this exercb;e.) .

:2. Rotate the Pelvis: Si t 1n Easy Pose. with hands on the knees.

Deeply roll the pelvis' around in a grinding motion. 26 times in each direction.

This exercise opens up energy in the lower spine and aids in digestion.

3 . Sit Ups (s, Downs): Cross arms across' the chest. knees. bend (feet can be anchored under something). and lean back as far as you can and then come upright again.

Then lean back alternately to the right and to the left.

(Practice until you can reach .the floor and come back u;>.)

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, ,,----~ Crpsscrawls: . Raise alternate 4. arms and leqs, while lying on the back. with powerful breathing.

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LeqL! fts: Hands at sides or under (to protect the small the buttocks. of the back), and raise legs up to 90' and lower them for 1-2 minutes.

Then raise them to 60' cut. and continue to 6U' back overhead for 1-2 minutes.

ThIs keeps abdominal organs from dropping

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To end. bring the legs all the way back over the head in Plow Pose. relaxing and stretching in the position . . (This releases a lot Of tension in the back and shoulders.)

For extra stretch. bend the knees beside the ears. 'Hold Plow for 1-2 minutes.

6 . Cobra Pose: .Slowly arch up into Cobra, press1ng the sternum forward, and the neck up first, anci then back.

(Try not tc over arch the lower back) 00 Breath of Fire. or long, deep breathing for l-3 minutes.

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a.:. R~k &- 'Roll on the Spine: On back. clasp the knees to the chest. and roll back and forth. on the spine.

(Make l';ure yC'lll ''l."t'p. on il. l';oft enou.qn sIJrface) 1-? mi.nutp.l';.

9 _, Pir.1c: Mp. Uo Exerr;ise: r,yinq on tl:lP. b'l.c:k. "t'P. tax a moment. then bend the knees drawinq heels to buttocks, wi th feet flat on the floor.

Grab ankles, and slowly raise the hips. archinq the lower spine and liftinq the navel to the sky.

Inhale as your raise the hips, and exhale as you lower them.' through the nose. holding the breath for a moment as you stretch up as hiqh as possible.

Slowly repeat this exercise a minimum of 12 times. synchronizing the breathinq and the movement. to a maximum' of 26 reps.

Begin at 12 and increase 2 lifts per day. up to~.

To end: Inhale up. hold the breath for 10 seconds. and relax down. stretching the legs vut.

Relax on the back and feel the energizing effect of the exercise.

(Exercise tips: If you can't, grab your ankles. 'seep hands .at sides and use,the arms to help pusl1 you up.

Check with 'the doctor first if there is 10lOer back pain or trouble. l"y to iet the breathing do the

38

work - inhale the hips up and exhale them down.

This exercise automatica 1h causes deep breathing.

Keep the eyes closed throughout this and the other exercises so that ::fOU can experience yout" t"ythmn wi thout distt"action.

Rest on the back fat" sevet"alminutes. to enjo~' its vitalizing eUect. o

This exet"cise releases abdQminal stt"ess and give you an immediate boost of energy tht"oughout the body that lasts well into the day.

It also stimulates the thyroid and allows you to breathe deepet". adding to yout" energy level.' (It moves energy from·the lower spine to the upper spine.)

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J. O. frog Pose: Squat on toes. (heels touching each other and up off the ground). fingertips in front of feet. between the knees. head lifted up. eyes stt"aight ahead."

Inhale as you raise the buttocks up and lower the forehead towards the .knees. keeping the heels off the ground.

Exhale as you return to original position.

Continue wi th long. deep breaths 26 times (up to 10e repetitions). Relax. ~ ~ _ Alternate Leg Stretches: Spread. the legs wide apart. bending over and grasping the toes (or ankles. or knees)~ keeping the knees straight.

Inhale" at center. and exhale down to .the left leg. inhale up. 'center. exhale down•. to right knee. with powerful breathing.

1-3 minutes.> Then inhale at center. hold. and apply root lock. exhale and relax.

Bring legs together. and bounce them awhile to relax and massaqe them.

Bend from lower back. and get a goon stretch. but do not strain.

Be. sure muscles are l.nosp.ned up •

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" Now' bring the Light foot into the left thigh.

Slowly bend over the 'left leg. grabbing the foot (er where...· er it is comfortable)., keeping· ~he left kn.~e flat.

Begin long. dee;l breatti>1g or breath of fire.

Intale deepl,. hold and stretch. and slowy come up 3\0>1 tch legs and repeat.

Then bounce acid massage the legs and relax. 1-3 ~inutes.

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~ 2 • Relaxation: Deeply relax on your back. hands at sides. palms facing up. ~~

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EXE~CTSES

FOR

THE

1. Camel Pose: Sit on heels and arche the hips up and forward allowing the head to drop back, hands grasping ankles, and hold, pressing pelvis forward so that thighs are perpendicular with the floor, with Breath of Fir.e for 3 minutes. Inhale, hold_a few seconds, exhale and slowly cane dc::IWn. 2. Cradle Pose: Sit on heels and lean all the way back to the ground, placing palms 00 the ground under shoulders.

Push up ncderately to try to touch head to toes to canplete the circle.

Hold with Breath of Fire for 3-5 minute 3. en stanach, clasp hands in back in Venus Lock, lifting arms, head, and feet (legs straight.) off the ground, and hold with Breath of Fire for 35 minutes..

Inhale, exhale, apply Mu1.bhand and relax.

4. Stretch Pose: en back, raise hands, feet and head 6" with straight legs and arms, and hold with Breath of Fire for 3-5 minutes â&#x20AC;˘

5. sat Kriya: Sit in Rock Pose, and place palms together overhead (or clasp hands in Venus rock extending index fingers) arms straight and hugging ears. O1ant Sa.t pulling in on the navel and Na.rn relaxing the navel. After 3 minutes, inhale, squeeze the energy fran the buttocks to the top of the skull and qut through the hands.

Exhale and relax.

6. Kundalini I/:)tus: Raise legs up to 60°, clasping big toes with hands, arms and legs straight.

Balancing gracefuJ.ly on the buttocks, hold with Breatl'l of Fire for 3-5 minutes. 'nlen inhale, pull Mulbhand and raise energy along the spine.

NA.VEL

CENTER

I 40

RELEASE

THE

NAVEL

A. In Easy Pose with a straight spine, place hands in Venus Lock on back of neck, under any hair that might interfere. Elbows are parallel to the floor, chest is lifted and chin lock is applied Begin long, deep and slow breathing.

Qle nostril will feel ll'Ore open than the other.

Cbncentrate on inhaling through the IlClre open nostril, and exhaling through the c:ne that feels IlClre closed. (see To O1ange Nostrils at' Will, page 118 .) O?ntinue for 5 mins.

Imredi.ately place hands overhead, interlacing the fingers in reverse Venus IJ:x:k with palms lip.

Breathe on carmand, concentrating at the top of the skull.

Inhale for 5 seo:mds, hold for 15 seconds, and exhale. '!ben inhale, exhale, inhale and hold 25 seconds, exhale and relax for 1 minute.

B.

c. Make a ''U'' with the hands, grabbing the shoulders with the fingers forward, thumbs behind and breath long and deep for 3 minutes.

D::ln't let the elbows drop, but keep them parallel to the ground. '!ben inhale, hold for 15 secondS exhale and relax.

D. Sit on With

heels

and

cb

Sat

Kriya.

Sat

pull in on the navel and apply a light Mulabhanda, and with .

Narn

relax the navel.

AJ:ms are straight overhead with elbows hugging ears, fingers interlocked with indei fingers extended straight up. After 3 minutes, inhale and squeeze energy up fran the buttocks· to the top of the skull and out the hands. Exhale and relax.

E. Imnedi.ately lie on the back, preSs the toes forward and lift. the legs up 6 inches, raising the head 6 inches.

Fixing the eyes .on the toes, inhale deeply, hold, exhale canpletely. '!ben take a deep breath and laugh loud and hard for 30 seconds to 1 minute.

ENERGY

I: I· I I I I I I I I I ·1 I

I I I I I

- - - - -

I I I I I I I I I I I I I I I I I I I

--~~--

41

F:

i':;.·..·;::: ;':,,-":::::::;;;::::7 .........••••..

---i~!.'··, ..• .... ...... ,.

.or -----.d~::::=:.==sS*"lf!1~ '\

_~ ~

-F. Relax canpletely on the back. Every organ and muscle of the body should relax.

Mentally take yourself under the navel point and raise your mental body out of the navel up 3-5 feet above the physical b::xly.

Float there for 5-10 minutes.

'Ihen inhale deeply and bring ycurselfback.

G. Sit up then stand up with a jerk.

Reach high with the fingers, and jump up to the sky 10 timeS. H. In Fasy Pose, hands in Guyan Mudra, press the .navel in, and go deep within

and explore yourself and ask yourself about this beautiful machine.

How intricately is it designed? Go through every organ and cell.

'Ihen chant sweetly

Ek Ong Kar Sa.t Na.m S i r i Wha. He Guru in any way. canfortable for you.

PRAISE GOD: Praising God is your food.

I also tell you, praise anybody and you will get him anyway. That one act, nobody can misunderstand.

When the dog starts wagging its tail, that vibration brings love to anything in the world.

When the cat purrs, there is never a reaction against her.

And when a man praises the Lord, no evil on earth can attack him.

July 19,1975

I

I:

42

PRANA-APANA

BALANCE

Sorica. 1970 .

.i.

J. S'1t gracefully in celibate Pose between calves and ankles, for 2 minutes with hands relaxed on thighs, breathing normally. '.

2. '1ben stretch arms out to the sidE:s parallel to the ground, palms _up.

Inhale for 6 counts, arising to a kneeling position.

I-:Old position and the breath for 12 counts.

Slowly exhale in 6 counts, lower buttocks down to floor. Repeat 7 times and on the 8th time" clap the hands 6verhead~...e==::::::~:::7( 3. Lie on the back with hands at the sides and raise the legs H feet off the ground, pedaling them in a bicycling motion, and keeping them parallel to ~e ground, for 2! minutes. .THIS EXERCISE MUsr AIJitAYS FOUJ::1i'l THE PRfX:E:EDING

OOE. Exercises 1 , 2 & 3 stimulate sexual, eliminative navel energies, and c:anplete the mi.xi.ng of' ~ . and apana at the navel point. .r .:',-,"'-A...~-"""---:l.,Y'

ana

4.

IIl1nedi.ately inhale

and

raise

the

legs to 90 0 , hold for 30 seconds, slowly EOOlale and 5. off of and

lowex;

the legs.

Still on back, lift the legs 6" the ground and hold with Breath Fire' for 1 minute.

Inhale" hold,

then relax.

4.

6. On the stanach, clasp hands in venus Lock in back, inhale powerfully and arch the spine up frc:m the waist, with the eyes closed. Hold for 30 seconds. _ '1ben, exhaling powerfully, lower torso ~. ~. and open the eyes. ¡Repeat this cycle ~ ~ ?~..-._ _..-~ 10 times. (If you keep the eyes open, ~ '-'_-=~, ~ it can cause temporary dizziness as you rebalance.)

'Ihi.s exercise allows the expansive heart to dominate in your attitudes.

-:--,;..-__ .-:;.

_

I I I I I I I I I I I I I ¡1 I I I

I I en I ..

I . .. _., __.

I I I . rC:' --7-- .--.. -.. =-=__ ,=;-",1 ~I I .

---------=====& .~-. ~? :::: ~ I I I I I I I I I I

7. the back, raise arms straight up to 90 0 , palms facing each other, and hold with Breath of Fire for 1 minute. '!hen inhale and with great tension make fists, clench teeth and slowly pull energy and fists down to the chest • Exhale and repeat once ll'Ore. Exercise 7 eliminates a lot of pent-up anger hiding in the form of muscle gtension.

5, 6 & 7 focus on the higher chakras and on pranic force at the eyes and·· heart.

, ~\J" ~~\--­ . ~'d. ~

8. Relax.M:>ve the mind to the navel point and listen to the heartbeat there.

On.g, on-go, ong

'-"

...

- - __ I

- __

.;;;;.?!-_- ......

::L%

_-'1 =:::=--_J"';

Feel ·that you are at hane, resting at the center of yourself. '!he heart rh thin is powered by the cosmic, creati ve sound of "eng, Ong, O1g" • This will levitate you and give you mental relaxation and sensitivity.

~

'!his kriya is delicate and subtle in its many effects. When the energies of prana and apana is properly mixed, the power of the Kundalini can be released. 'Ibis set is carefully designed to mix prana and . apana at the navel point. . m1MENI'S:

THE VERY BEST THERAPY IS to make a tape of yourself reciting your own garbage.

Then, leave a gap and chant a mantra.

Then listen to it. Your own voice is the sweetest to you, next to God. Sometime, make a tape, giving yourself a talk on "How I Can Be Great!", for 15 to 30 minutes.

Keep it a secret and then listen to it as ·a meditation.

It will work lOO times bette~ than any other voice or words, and cost les.s!

July 18, 1975

43

44

A

&

SET TO BALANCE PRANA ENERGIZE THE AURA

--_,...

1970

~ ... ~

1. In Rock Pose, grasp opposite arms below the shoulders, and. inhale as you bend left, exi1afe as you bend right.

Keep the spine in perfect alignment (without twisting er bending forward or back) â&#x20AC;˘ O::lntinue fer 3 minutes. 'Ib end, deeply inhale, hold and exhale .

I . . ,,- I ~

2. Meditate in the eenter of the head at the Pineal Gland fer 3. minutes. .

3. Lyinq CX'l the back, hands at the sides, inhale and raise feet 1 foot above the grouI1d, hold, pull locks and exhale as }'Ou relax the feet down.

Repeat once. '!hen inhiUe, raise feet, exhale, hold, arid pull locks for 20 seconds er nore.

Inhale, exhale and relax.

4! Frog Pose. Squatt on balls of feet with heels raised and touching each other, arms between knees, fingertiPs on floor a foot in front of toes, back straight, head uP. Take 10-1S Seconds to inhale and straighten knees, dropping the head down to face them, and concentrating CX'l the first vertibra at the base of the spine. en each successive repetition, rrove the concentration up to the next vertibra, until on the 26th, you are at the top of the spine.

1.

.------ -

-------- ..

S.Meditation: Sit in Easy Pose, right hand in Gyan z.tldra resting on right

knee.

PLace the thumb of the left hand on the Ajna 01akra (3rd Eye), with the fingers pointing up and out, slightly spread.

Concentrate on each fingertip, feeling their lcx:ation in your aura.

Build energy around and through them.

When the location of each fingertip is fi1:mly fixed in your mind, bring the left hand to rest on the knee in Byan Mudra.

Concentrate on the points in' your aura and feed them energy.

4.

_..;.-

--

---' ..

.~.

I I I I I I I I I I I I I I I

I I I I I I I I I I I I I I I I I I I

45

'.' \I",

~,\ 7;1 .. ::--;.- - - - - - - - _

':"::":1'..., .....': I:,.? ~

-,. ,

/

,"

" ',", \ ..... ... .

I I

I

I

I

I

\ ...

$.

' _

I

Then draw the points in through' your Ajna am feel light, bright and energized. (Time, unli!nited.)

CXMo1ENIS: This set balances life-force energy (Prana) and eliminating, cleansing energy, (Apana), allowing Kundalini energy to be raised.

It focusses the mind and clears thE! aura. Experience this auric energy surrounding your };hysical body.

Feel that it is part of you. Allow it to amplify and expand so that you feel connected with Universal Energy. - GK

TO BE SPIRITUAL is be crystal clear, to "seen through 11 and see the spiritual everyone.

to be to in

For God's sake Don't be opaque.

Be light and then you'll be bright June 23, 1989

46

EXERCISE

FOR

NAVEL

POINT

STRENGTH

~ha~ vi~y

it"will do fo~ YOU: To develop sensitito energy flow. safely. so that ~he awareness is stable and ~ell integrated into the personality'. the navel center must be strong.

There are 'many areas of energy concentration in "the aura. Each area coordinatesdifferent physical and mental functions.

The cost important for the physically demanding situation is the chakra or center near the navel~ This vortex of energy has energy channels which spread' out to e~ery area of both ~odies.

It is the coordinating point for over 72.000 main ,energy channels.

A person with a stronq navel point will ,nave endurance. strong will. and a wellbalanced physical body.

//

This exercise will show the lar;e amount of reseri'e ener;y stored and requlated at the navel point.

It will make ~'CU feel several po~~ds li~hter. and increase your energy proportionately.

HO\-1 To Do' It: Walk up and do\¡m a flight of stairs. and see how hea~~ you feel.

Then. with a:1 erect spine. take long.' deep ~reaths for 3 ~inuteswhile concentrating atthenavel point. After this navel breathing, try the stairs again.

You will feel as if you have lost several pounds of weight:

COMMENTS BY GKK: or running.¡

TO

~

~

Practice

the

same concentration before

SHORT SET BALANCE PRANA &

APANA

A _ Lying on baCK, one leg Breath of Fire for 1 minute.

~~" :~ re::::~ -J

on

walking

back,

raise

up 90 0 with Swi.tch legs

both

legs

one

~ ~ of foot~ arms stretched overhead. to:ith Breath __ .... _ _ Flre for 1 minute. ~

~~ ...::::::;.;~~

Relax for 7 minutes.

I I I I I I I I I I I I I I I I I I I

I I I I I I I I I I I I I I I I I I I

47

KRIYA

FOR

PHYSICAL

&

MENTAL

VITALITY

~ _ Lie on the back. 11ft legs 12" and begin criss:-cross ing left over right. right over left. spreading them wide in between.

After 5 minutes. inhale and apply Mulbhand.

Rest 2~ minutes and repeat the cycle. keeping the legs straigh~ throu~hout.

:2 _ Lift both legs 2 feet. and begi~ a bicycling motion. keepinq them parallel , to the ground. Rest2~ minutes & repeat cycle. Exercises 1 & 2 move the Kundalini energy from the lower three cha~as.

~ 2..

:3 _ Seated in Easy Pose, lift the arms straight a :lVe the 'head. fingers interlocked, palms facing up. Do Breath of Fire for 5 minutes.

This moves the energy through the heart c~nter.

Feel all the worries of the day drop away. and you are rising above the clouds. and your entire body -is filled with the light e~ergy of the breath.

4 Clasp opposi te shoulders. arms behind the head. thumbs forward, with Breath of Fire for 5 minutes.

Then inhale. exhale, ,and inhale deeply. hold and circulate the energy. Exhale. apply Mulbhanda. hold,· and repeat the inhale. exhale.

Mulbhand 3 times.

Feel that light energy lift to your head and project your mind into an expansive peacefulness. 8S the energy is moved through - the thr'oat chakra to the higher centers.

5" Relax completely.

Separate the mental body from the physical. and move it around for about 5 minutes.

Then bring it back.

..... - -------.--"'._'=-!'i:I'••--..------..••_--., __ .- ~---.,

,'''___

--~'

.:s.

6 . Sitting in meditation pose. chant any divine mantra.

COMMENTS: This is a good kriya to do on Saturday. the day of Saturn the Task Master. or when you want to work very hard.

The hardest part of the, series 1s the beginning.. I f you attempt th~ full time perscribad. at first. you may have sore stomach muscles and weak legs. bo what you can. and do it gracefully. breathing consciously throughout. The sexual and digestive energies require a little work to balance. The hard work brings deep relaxa~ion. and the feeling that you have the latent power to cleanse and revitalize yourself mentally and physically.

Mental projection and meditation are automatic afterwards.

- - - - - -

I I

48

THE 1.

NAVEL

CENTER

&

ELIMINATION

en

·:\'.,1."

back, bicycle alternate legs feet fran the grOund with long, deep breathing, 1-2 minutes.

1-1~

2. Inhale, rasing legs to' 90 0 and exhale, lowering them, rapidly for 1 minute. Rest for 30 seconds.

Repeat twice.

3. en stanach, raise up into Cobra Pose and try to kick buttocks with alternate legs, exhaliJ'lg as you kick one leg, inhaling <is you kic.1t the other.

·

\\'

, •\

,.f

,

'I

I"

•• ••

~:::::::::::::- /'<ii'lilJ ~

,r:." .

~

"__~.,.''-I",

~('

............:.!z.

5

4. In Bow Pose (Xl stanach, rock back and forth with the breath for 2 minutes.

5. en the back, clasp knees to chest and roll back and forth (Xl the spine for 2 minutes.

6. In Rock Pose, sitting (Xl heels, gi-aspheelsand bend . forward in Gurprcinarn with navel breathing for 1-2 minut~.

7. In stretch Pose, raise heels and head 6" off the ground, keeping aImS and legs straight, hands p:>inting to feet, eyes fixed on toes, ~~~:--:::-/7 and hold with Breath of Fire for ~~:::.....--=----~ ~ 1-2 minutes.

8. en starach, hands in Venus rock and stretched Overhead, aImS huggiilg ears, raise arms, head, chast and (straight) legs and hold with Breath of Fire for 1-2 minutes.

9. stand, arms at sides and sway like a pendulum, inhaling as you bend left, exhaling as you bend right for, 2 minutes.

I' I I I I I I I I I I I I I I I I

I I I I I I I I I I I I I I I I I I I

49

10. still standing, inhale and twist the body to the left, extending the left arm, right hand to heart, then exhale as you twist right, right hand extended, left hand to the heart. COntinue briskly for 2 minutes.

11 â&#x20AC;˘ Standing, palms flat on

exhale and touch the ground before feet, thumbs crossed: '!beninhaling straighten up and arch backwards, holding the breath in for 10-20 seconds. Repeat 10-20 tines. ~""

.. ----~

12. Repeat bicycle 1-2 minutes.

exercis~

for

13. en back, hands in Venus IJ:x:k behind the neck, raise alternate legs to 90 0 at a fast pace for 2 minutes.

1.4. In Rock Pose, hands in Venus IAx:k on the lap, inhale

Sat

and exhale

with a soft, 1-2 minutes.

Narn rhythmic breath

for

15. '!ben perform sat Kriya (see page 40) for 2 minutes.

(Hands in Venus rock, index fingers extended, or palms together overhead, exhale "sat" pulling in navel, and inhale ''Nam'' relaxing it.)

16. Stretch arms and legs straight out in front with Breath of Fire for 2 minutes.

\b,

Pose, hands raised M;;::::::::::::::::::::::::::::::::::====~overhead, arms hugging ears, ];alms together, look to 3rd Eye and chant In Easy

17 â&#x20AC;˘

El<: Onq K a r SS.t Nam

Siri

We

(he)

G~ru

(5:e P:J. 117 )

for 3-5 minutes.

'!ben relax.

50

PRANAVAMA

,. (To

SERIES

balance prana

&

apana).....::===:::::::::=:::::::~

Idn Easy Pose, arms straight cut to sideS, parallel to ground, palms up, do Breath of Fire for 2-3 minutes.

To end: Inhale, turn palms over and press' them oUt, hold, and

exhale.

2. (To bring in SUn Energy) Upper arms parallel to the ground forearms up, palms forward, thumbs and ring finger touching in SUrya l'lldra.

Inhale in 4 ,parts, and exhale in 4 parts, purrping navel for 2-3 minutes. . end: Inhale, bring palms together, pull Mulbhand, stretch palms up, and exhale down.

To

3.

(Balances¡ the vertical and horizontal auras) Interlace fingers, arms out in front,' palms facing out.

Inhale and lift hands overhead, exhale and bring them down in front, repeat and continue for 2-3 minutes. '!hen, inhale and bring hands down to the sides.

Part 2: Azms out to Sides, palms out, inhale and bring backs of hands together oVerhead, exhale down to parallel again. repeat and contiriue for 2-3 minutes.

~ \(

r

~A.. _ >-

..."Il-

:~-¡,)

- ...

_

...I

I I I I I I I I I I I I I I I I I I I

I I I I I I I I .1 I I I I I I I I I I

51

4. Upper arms parallel to ground, foreanns up 90 0 out to sides, thumb and index fingers touching in Guyan Mudra, inhale and twist torso left, exhale and twist right.. Repeat and continue for 2-3 minutes.

5. Hands on shoulders, thumbs in back fingers .in front, bend side to side, inhaling left, exhaling right, allowing head and neck to relax.

Repeat and continue for 2-3 Iidnutes.

6. Alternate Nostril Breathing.

Closing right .nostril with right thumb and left nostril with right ring finger, quickly inhale through left nostril and exhale through right for 2-3 minutes.

Sitali Pranayarn: Curl the tongue and stick it out, inhaling through the curled tongue, and exhale through the nose, with chin lock pulled.

Continue for 3-5 minutes.

7.

7.

8. With hands at heart center, first three fingers touching each other and opposite fingers, thumbs and little fingers pulled apart .but touching opposite fingers, look through the fingers at the little fingers and inhale through the nose, exhale through IOOUth, then inhale through the IOOUth and exhale through the nose.

Repeat and continue sequence for 2-5 minutes.

S2

AN

AEROBICS

SET

TO

DO

AT

HOME

1a. Stand with feet together, and clap

hands overhead 8 times, with powerful breathing (or chant "Har" with tip of tongue) with each clap.

1b. Bend over and pat the ground hard with both hands, 8 tinies, with breath or "H¥"" chanted. Knees may bend.

J&.

1c. Arms straight out to sides, parallel to grourid, raise and lawer them 1 inch (patting the air) 8 times, chanting ''Har'' or ~ y breathing•

.

2. Crisscross, arms and legs, chanting "Har" with each IOO\rement, 8 times for a total 8 counts. (Or run in place punching air.)

'I

3. Archer Pose with right leg forward and bent so knee is over toes, left leg straight back, foot flat 00 ground.

Right arm is raised .parallel to ground, and left arms is bent back as if pulling a bow and arrow.

Feel tension across the chest and look over the right arm to fix eyes on horizon, extending the stretcxh8 times. .

overhead,

bend

.. ,

6. Repeat exercise #2.

7. Arms ,overhead, and right 8 times.

8.

Repea~

.' ' .

-r -:y ,~

4. Repeat exercise 1#2.

S. Arms straight up backwards 8 times.

bend to the left

~.

,

relax on the back with arms wrapped around bent legs.

.-

'":,\, ~

Co.

,\

~ '\'

,

'",I ,;. ,,

exercise #2.

Repeat the cycle as long as 'you like or for 15-31 minutes. Powerful breathing or chanting "Har" accanpanies each novement.

I I I I I I I I

,

I

, ,' i,: ,,

,

.

.•

•

'

... (

~

" ......~-.

-'~

.-~-' ...<

s.

'\

...

=-

•

-:r:-

-:'-

t.

To end,

a::M1ENI'S: J5 or 20 minutes a day prevents aging and sti:nulates the 12 glands, building stamina and exercising the ;whole body. Try it on a mini-tramroline.

I I I I I I I I I I

I I I I I

I· I I I I I I I I I I I I I

53

HEART

OPENER

April 11, 1984 In Cobra Pose, raise and lower chin to Chest, 16 times. b) Bring heels up as close to head as IXlSsibleand hold for 2-3 minutes

1.a)

with Breath of Fire. c) still in Cobra, lift alternate hands up to shoulder level, inhaling up and exhaling cbwn for 2-3 minutes. d) same exercise as lie", but bring the raised arm as straight up as IXlSsible, inhaling up, exhaling dam for 2-3 minutes.

""""'" "

,Cl. .

\

.

2. Lying on stanach, interlace hands' behind the back and lift the uppe:r body and the arms as high as possible, <'U1.li hold with Breath of Fire for 2-3 minutes.

3. In Bow Po~.e, grcisp ankles a'1d rock back and forth on the stc:mac-.h for 2-3 minute£. .

4. Lying on the back, clasp to chest and rock back and on the spine for 1-2 minutes.

knees forth

1',

3"

,

..

..y -- .... ,

, " 4:

-t."

~ ...

. ?,..

5. en the back, raise legs up to 90° and hold with Breath ·of FiIe for 3 minutes.

6. Lower leers and arch UP into Wheel Pose and hold for 1-2 minutes. *

7. .Sit UP. extendi.nq leers straicmt ahead, stretch forward catchi.nq toes, head to knees, with Breath of Fire for 2-3 minutes.

8. In Crow Pose, sauattinq on flat feet, arms extended straiaht out in front, raise and lower alternate arms UP to 90° for 2-3 minutes. ·9. Meditate in Easv Pose.

N01'E:" Times were unsDeCified and added bv G.K.K.

*Notes ~ified i Wheel Pose with fimers oointina away fron the body as shown in 2nd picture.

We found oosture too difficult!

the

... '

"

.) ~

S4

HEART March 1 2 I

CONNECTION

~

1 98'6

~ • Right hand it'. suryCi Mudr.a (th'.1l"b touchin9 riM fingertip). and left hand in Buddhi Mudra (thumbtip touchin9 little finger tip). both hands up at sides with palms facin9 forward. elbows down. Breath powerfully thru the mouth (with Breath of Fire from the Navel Point) so that the ~ cheeks billow in and out for 3~ minutes.

Then inhale deeply throu9h the nose and hold for 30 seconds.

Exhale and repeat twic;:e.

~

~

~.

:2 • Place both hands over heart.

Focus eyes on the tip of the nose and meditate. ~Feel goodness of the heart think, of oneness •• • ,feei the totality of God right under your hands.~ 5 minutes 15 seconds.

).,.

3 . Pull knees up to chest and lock them tightly with the hands.

Now jump up and downUJ for 1~ minutes.

4." Lie on the back and raise legs and arms to 90·, keeping them strai9ht pointing the toes.

With heavy Breath of Fire, ~burn out -everything. all the toxins~.

This exercise balances the meridians. 3 minutes 15 seconds.

s. Baby Pose (sitting on heels with forehead on the qround and arms beside the body). sleep for 6 minutes.

~.

In Same position as #4, move and legs back and forth about 18". alternately with Breath of Fire for 2~ minutes.

6 _

arms

'7 •

Seated. ,place hands (as in #2). and meditate for 14 minutes.

on or

heart chant

'1.

I I I I I I I I I I I I I I I I I I I

I I I I I I I I I I I I I I I I I I I

55 HE.z:>...RT

.n...ND

SOUL.

"[nhale ~ • EASY POSE. GU'lAN MUDRA: in 3 parts.. hold a few seconds. and exhale in 3 parts for 6 minutes.

:2 • LEGS OUT IN FRONT. toes pointed. raise arms forward and up 60· hands stretched. and raise one leq. foot to chest. level.

Breath of Fire for 3 minutes. ' .

Relax 1 minute & repeat on the other side. :3 • BACK . PLATFORM ON ELBO~S. Breath of Fire for 3 minutes.

with

~. ~

~_ LYING ONBAC~. raise leqs up "to 90·. catch toes. with. Breath of Fire for 3 minutes. Relax for 2 minutes.

5 . STAND ON TIPTOES. arms parallel to the qround. with Br~ath of Fire for 3 minuees.

Then inhale 1 minute.

into

CRO~

SQUATS.

6 . CAT-CO~. rapidly for Then relax in Easy Pose for

for

1 minute.

2 minutes.

:

)

.~ ,.,

...\' . , - _.'. i ........ ' ," v

~

7 _ Yoga Mudra: Focus at 3rd Eye,. and chant Ong, touching forehead to the groUnd, . and Son.1..1ng as ~ou raise up for 3 minutes.

e', EASY POSE, Guyan Mudra, meditate on the breath, mentally inhaling Sa. t and exhaling ~a.rn, as you look down, feeling the heart., for 10 minutes.

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56

EXERCI SE

BALANCING

SET

Fo"'OR

HEAD

&

HEART

1. In Easy Pose, with aImS outstretched to the sides, hands bent up at wrists at a 90° angle, fingers together, palms facing out, (1), en (2) rotate hands so that fingers point straight forward, on (3) return them to original position, on (4) rotate them pointing fingers straight back, JroVi.ng rhythmically, 1 cycle in 4 secondS, for 6-7 minutes.

Inhale i.ri first & 3rd positions, exhale on 2nd & 4th. / Olanges brain chemistry.

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2. As before,. arms straight out to the sides, palms out (A) inhale and raise arms in an arch, palms crossing each other slightly IN FRCNl' OF top of head, without touching each other.

(B) Return axms to outstretched position on exhale.

(C) Inhaling, arch arms overhead, palms up as before but slightly BEHIND top of head. Q;>ntinu!,! for 1-2 minutes.

or-.

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3. Continuing the aImS novements of #2, add Crow Squats. As yoli exhale, squat down in Crow Pose, With a:::ms out to sides, and as yOu inhale, stand up, annsoverhead. Cbntinue for 3-4 miriutes at about 1 rrove per second. .

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57

BRIDGE

SERIES Hea.rt)

CPOv.7er t o o::tober 8, 1969

Prayer to begin: \\Ch G::d, let me live my life as you wish it~ others are irrelevant. we don It know \</hat we need. 1f 1. ~ S<:.UATS:. Squat with feet flat on floor, and inhale to stand, exhale to squat, slowly for 1-2

minutes.

5. Repeat il2.

6. COBRAE'OSE with long, deep breath ing' for 1-2 minutes. '!ben kick heels to oottocks with: Breath of Fire for 1-2 minutes. !!hen deeply inhale, relaxing feet d::rwn,and circulate energy.

7. In meditation pose, with straight spine, meditate on Pineal Gland, chanting'

Or1.g,

Soh.~ng

aloud for 5 minutes, then silently for 3 minutes. "With silent mantra, all creation accarrpan.ies.~

"

58

HEA.RT·S

DELIGHT

1 • In Easy Pose wi th hands pressed together in Prayer Mudra at Heart Center, breathe long arid deep, concentrating on the heart beat ~or 3 minutes.

2.

BACK PLATFORM ON ELBOWS: Support the straight .body on the elbows and heels, and hold with long, deep breathing for 3 minutes.

3. STERNUM ROTATION: C~rcle the chest only, forward, right, left and back, keeping head and hips in place.

(Practice this isolation lying on the back: Lift the chest, only, several times.

Then slide it left and right a few times.)

4. BEAR GRIP: Clasp- fingers like hooks , leftpalm facing out, right in~ at Heart Center. Then inhale and. pull hands- with maximum force, exhale, pull hands and apply. Mulbhand.

Repeat 4 times.

5. Hands in Gyim Mudra, raise left arm up 60° at the side, palm facing up and right arm 30°, palm down, so that they form an ,almost straight line.

Keeping the eyes open and focus~ sed on a point straight ahead without blinking, pull Mulbhand and breathe long and deep for 5 minutes.

6. Place left hand at center of back, palm out, and right palm on heart.

Feel the flow of energy betw.een them and meditate with long, deep breathing for 5 minutes-.

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59

HEART

OF

GOLD

!. YOGA MUDRA: In Lotus (or Easy Pose), bend over placing forehead on the ground, hands in Venus Lock behind the back, index fingers extended, and raise the arms straight up, pulling the shoulder blades together with long, deep breathing for 3 minutes.

2. In EASY POSE" lean forward to 60°, grasp opposite shoulder blades and pull, right arm under left, and hold with long, deep breathing for 3 minutes.

3.

Arms stretched straight out in front r parallel to the ground, spread the fingers wide apart, feeling heat at the base of the palms and hold with ,long, deep breathing for 3 minutes.

Then tense hands and relax.

Brings energy ~o the heart in 2 shifts.• 4.

Rub hands in a c.irC:ular motion around the centers of the palms for 3 minutes. ' 5 • .Upper- arms at sides, bring. le'ft one out to the side away frOm the body and hold the right one close in r palms facing each other, and medi tate on the energy between the hands for 7-15 minutes.

6. EGO ERADICATOR: Arms up to the sides at 60° r fingertips on pads and thumbs extended UPr breathe long and deep for 12 minutes, and then follow by 1-2 minutes of Breath of Fire.

7. Repeat #4.

8. Place palms 4-6" apart at the Heart Center , palms facing each other r right one above, left below • See a golden ball of light between the haqds.

Expand the light with each breath, for 10-15.minutes.

...

60

KUNDALTNJ:

SET

FOR THE HEART (1969-70) 1. RUN IN PLACE for r minute, facing each direction (1 minute North, 1 minute East, South & West, etc.)

2. BODY DROPS with legs stretched out in front for 1-i.minutes.

3. KUNDALINI LOTUS POSE: Balancing on buttocks, grasp feet and raise them, keep~ng arms and legs straight (holding on to big toes, if possible) wi th long, deep brea thing for 23 'minutes.

4. a) SPINAL FLEX in Easy Pose for 2-3 minutes. b) . Spinal . Fl"ex 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, fingertips on the floor with arms straight between .legs â&#x20AC;˘ Inhale , lift buttocks, lowering head to look at knees.

Exhale, 'returning to original squat, head looking straight ahead, always keeping the heels raised and touchirig.

6. CAMEL POSE ~ith Breath of Fire for 1 minute.

Sit on Heels, arch pelvis up dropping head back and grabbing heels.

Press the pelvis forward.

7.

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 !!1uch as possible.)

Continue with Breath of Fire for 1 more minute.

Then inhale, exhale and apply Mulbhand.

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61

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.

----~

1 o. SPINAL FLEX in Rock Pose, 108 times. Inhale as the spine arches -forward, exhale as it contracts back.

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.

1 2. SPINAL FLEX in Rock Pose, wi th hands in Venus Lock behind the neck. On each inhale, press elbows to chest. 108 times.

1 3 â&#x20AC;˘ ON BACK, push chest up and out with 5-1.0 Ibs. of pressure, concentrating on the Heart Chakra for 2-3 minutes.

raise arms to ON BACK, with long, deep breathing Then Inhale for 1 minute. and draw tension to the chest and relax.

(Times added by G.K.)

14.

90°

14.

62

GURUR~TTAN

KAUR'S

CIRCULATION c STRENGTHENING THE HEART & THE IMMUNE SYSTEM

The following exercises stimulate and balance the whole body.

They can be done indivi!iually or as a set to give you a quick pickup.

J.. _ RUNNING IN PL.I\CE. Run in place raising the knees and punching the fists alternately. using a powerful breath ~ith each punch.¡ Bring the knees up as far as possible and really go for it.

To end: inhale, exhale, and stand .perfectly still, letting, the energy circulate und the breath relax feel centered at the navel and focus- at the 3rd eye.

This jogging substitute will get your energy going if done vigorously. . It is great to do it on a'-mini-trampoline. which absorbs shock. 1-5 minutes or up to 20 minutes, aione.

:2 _ CROSSCRAWLS. Standing, raise. the left leg to the chest while ra~sinq the right arm straight up. Then alternate arms' and legs.

Coordinate with a powerful breath. 1-3 minutes.

On. the b~ raise J;be. left leq 90'" with the right arm overhead on the floor.

Alternate with riqht leg and left arm. Breathe powerfully.

Crosscrawls es~~li;~ balance in the right & left hemisphere of the brain. and strenqthens the electromaqnetic.field. Carryinq things weakens us. while walkinq the natu~al way. with 'arms swinqinq at the sides. keeps energy balanced. and strength intact.

(Studies show that people laden .with packages are particularly vulnerable to assault. the weakened electromagnetic field contributinq to the phenomena.)

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63

3 • FROG POSE: Squat • buttocks resting on ,t".eels. knees spread. toes wide. heels together and raised. arms between knees. fingertips on the floor. head up and facing straight ahead.

Inhale. raise the buttocks high. keeping fingertips on the ground. and heels together and raised throughout.'

At the height of inhalatio~. the head is down. facing the knees.

Exhale ·and return to the original position. coming do..m so forcefully thi'lt the huttot':ks strike the heels sharply.

Frog Pose can be done 26. 52. or 108 times.

(Actually it can be done. as l~n., as you can or \·!C'uld like to do it.)

This is a good !"hysi,:,al work out.

It stimulates and circlJlates the creative energy and helps maintain potency.

You will definitely be able to sleep if you do this before going to bed. Be sure to have an empty stomach. Do it 5 minutes a day for' unbounded energy. and' a positive .mind.

(You may not feel positive during the exercise. though!)

4. • LEG STRETCHES: Legs out in front grab knees, ankles or toes. whichever you can. comfortably.

Keep knees on the floor.

Inhale up, exhale do\o;n for 1-3 minutes.

(If you can' t reach your toes. use a towel. sock. necktie, etc.. to .place around the toes and hold on to., If you can, grab the toes and press big toenail against the fleshy part to stimulate the pi tuita'rY·

SIDE TWISTS: . Sitting ·in a comfortable crosslegged position. or in Rock Pose. hands on shoulders. (fingers in front, thumbs back). twist the upper torso from side to side. inhaling as the left elbow goes back. exhal~ng as the right goes back. for 1-3 mlnutes.

Keep arms parallel to the ground.

This opens the heart center.

64

6 _ HE.:l,RT STRE:':GTHENIr>G EXERCISE. rn Easy Pose wi th a straight spine•• and eyes closed. raise the arms u~ to a 60· angle. keeping the elbo~s straight wi th the palms· facing Ut>. fingers toc;ether.

Begin breathing long and deep. through the nose. or do a powerful breath uf fire for a minimum of 1 minute. to a maximum of 3 minutes.

(At minimum. add 20 seconds a day until you reach maximum.)

To end: Inhale deeply. ho:1:d the breath "1:or 10 seconds. then 'exildle and rc:lax. resting the hands in the lap.

Remain seated for another minute. eyes closed. feeling the calming effect of the pose.

EXERCISE TIPS: If some of your thoughts tell you to lower the arms before you should. let the thoughts come and go. but KEEP THE. ARMS I~ POSITION to experience the effect of this pose.

The arms may shake slightly. from the release of built' up tension Any tingling is' caused by increased nerve activity. Concentrate on your breathing and keep the elbows straight (the 2 keys to the exercise).

The more you do this exercise. the easier and more beneficial and enjoyabl~ it gets.

This exercise relaxes the heart. and stimulates tne. nerves that go from the fingertips. through the hands and arms into the chest. meeting' at the heart center. Holding the position properly for 2-3 minutes relaxes the heart muscle. expands the lungs and cleans the entire' upper torso. t.hrouah the stimulation of the lymph system.

Should~r and neck muscles are isometrically flexed and a wave of relaxation flows into them after\~ar<!s. This exercise makes you feel light and at ease. as tension 1s relea~ed from the upper body. ' 7 - REL.~ in Easy Pose or on the back' for 1-5 minutes.

.... a.

MEDITATE from the heart. or pick any of the heart meditations that you enjoy.

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65

TO &.

CLEA.N ApJUST

LYMPHA.TICS LO\..JER BACK

-July 9, ;984

1 â&#x20AC;˘ Lie on back and raise right leg to 90 0 , holdinq it steadily in place for-1 minute.

With leg still up, raise and lower the ar-ms quickly, from floor to 90 0 and back for 1 -2 minutes.

Change legs and repeat.

2. - On back, arms raised above chest, fingertips ~gether, kneed fingers, moving hands quickly in and out while SLOWLY raising alternate legs for 2-3 minutes.

3. Hands at sides, bend knees to hit the chest, then stretch them out straight and off the ground, POWERFULLY. Repeat for 1-2 mi~utes.

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4. Lie flat on back with long, deep breathing through the lips, whistling.

Totally relax. (you can go to sleep while whistling.)

(Times added by G.K.)

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c-: L

E.&:... NS T NO

THE:

LVT'lPH

GLANDS

& ENERGY BALANCING

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February 15, 1984 1. In Easy Pose, stretch arms up parallel to the floor and out 60 0 frcm each other. Bend hands up at wrists (palms facing forward), and circle the right hand on the wrist, keeping the left hand perpendicular to the arm, for 2 minutes. '!hen repeat, changing hands. '!his affects the thyroid and parathyroid very porwerfully and moves the "ou." energy.

2. Now clap the hands out in front of the bc:xJy for 2 minutes.

3. Arms still straight out in front, 9" apart, palms down, move the hands so that the fingers p:>int up, then parallel, then p:>int them down, jerking them in three stages, forcefully. It will be soothing and annoying at the same time. Continue for 2-3 minutes.

4. Now, moving fran. the hips, with arms stretched out to the sides, palms down, lean back slightly, then forward .slightly, back ~. forth .to build the muscles that save you fran old age and back trouble. Keep the spine straight and move the arms aloncj with' the body and move like a fulcrum for '2-3 minutes.

5. Now interlace the hands in Venus Lock on top of the head and twist the body rapidly fran right to left for 2-3 minutes to IlOve all the energy you have created.

6. Now stretch arms out in front, parallel to the floor and 60 0 frcm each other, as in #1, but with the palms down. Slowly rise one arm to 60° up, lowering the other and continue as arms move slowly frail front to back, about 60 0 fran starting position and back, to balance the energy, for 23 minutes.

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67

7 •. Now sit straight and at peace with arms folded at chest, right over left, and chant

Har Har

Hari Hari

conCEmtrating between. the eyebrows and the root of the nose. Pull the· energy up between. the navel and the 3rd Eye and continue for 2-5 minutes.

8. Now sit on the heels and bend forward resting the forehead on the ground in Baby Pose, arms at the sides. This should be done at least once a day to balance your energy with the spinal serum and rejuvenate the nerves. in the spinal column. Relax for 2 minutes 9. Kneel on.forelegs, fingers interlaced behind the neck and lean back as far as possible, keeping balanced.

Think of one Q:xl, one unit of earth, peace to all and happiness.

Hold for 1-2 minutes and relax.

(NOl'E: CEIN LOCK must be applied during all exercises. Times added by G.K.K.)

GOD eOESN'T LIVE IN CHURCHES & TEMPLES: Churches and temples were meant to let people know that there is a God. They are like "God Fairs", where people come for God Consciousness and live in God Consciousness' and know we are alike in that Consciousness.

But God doesn't live there.

God is not fool enough to live without a woman because th~t is not the way God is.

The Law of Polarity governs life.

Each male has a "fe" and each "fe" has a male ••• (The) householder is the pivot of life and God lives in cozy homes.

August 7, 1975

68

BALANCING THE DEPOSITORV SYSTEM F o r t h e Thymus & Immune System May 2, 1984 (Times have been added

by G.K.)

1. Stand up, bend forward. letingthe arms hang, and swing them from side to side,. 2-3 minutes

2. Still bending over. swing al ternate arms up to the sides and down again, 2-3 minutes.

3. Lie down on stomach. hands behind the. lower and inhaling, lif't upper. and arms, and exhaling" them,. ?-3 minutes.'

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4. Turn over onto back and raise both legs to 90·, catching the toes with the hands.

Pull legs over the head into Plow Pose, and raise them back to 90·.

2-3 minutes.

S. On stomach again, Bundle Roll with arms tightly at sides, across the floor and reverse, rolling back to original position

~--=C-'"?-·--::-~. ~

iock back, body lower

On back. cross le.s at ankles,

and raise them 1 foot. ankles. .and' lower them. for 2-3 minutes.

reverse' Repeat

7. Sit. in Frog Pose.

Slowly arise, letting the hands hang as in #1, and then squatt to Frog Poseagaiil. 2-3 Mins.

8. Put both hat)ds on ,ground and raise alternate l'egs as high and as fast as 'possible.

2-3 minutes.

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69

9. Si t i n Easy Pose, hands in Venus Lock, and circle the upper body in each direction, 15 times.

10. Standing up straight, arms overhead, "bend down and touch the floor.,26t:ines.

11. Sti 1 L standing, arms overhead, squatt into Crow Pose and arise again, 26 times.

12.

Standing still, arms up with one hand on top of the other, legs slightly apart, bend over and touch alternate toes, coming all the way up in bet\-1een. 26 .times.

13.

Si. tting, "raise the right arm out to the side and circle. it.

Then change arms and circle the left one.

Then circie both arms in alternate circles.

(Make circles 1 or 2' diameter) 1 minute each.

14. In Easy Pose, bend fOr\oJard, resting on the .elbows, and strike the ground with alternate hands.

1-2 minutes.

15. Standing, drop head back, with chin up, and hold with normal breathing, for 1-2 minutes.

16.

In Easy Pose, with hands on shoulders, fingers in front, thumbs in back, twist from left to right 2-3 minutes.

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70

FOR

IMMUNITY

January 1, 1981 ~asy Pose and join the hands in Venus Lock behind the back. raising the arms as high as possible behind you.

Begin twisting. using a powerful breath. building a good momentum: This is called VAYU MANTHNA KRIYA and it is 'regenerating. making you young and beautiful. !t takes care of the complexion. and banishesnegativity. Continue for 2-3 minutes. -

1. Sit in

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2. Immediately place then han~s inside the armpits. \·lith elbows out to the sides.

Inhale and raise the elbows high. and exhale bringing them down to the sides. very fast. like .wings.

The breath will be like a steam engine.

Continue for 2-3 minutes.

3. Extend the arms straight out to the sides. with palms facing down. and begine flapping them like wings. up and down within 60°. without bending the elbows" Inhale up and exhale down through an open mouth.

Go faster .and faster for 1-2 minutes.

Inhale deeply. exhale and go right on to the next exercise.

4. Lie flat on the back and place the hands. palms down. beneath the lower back.

Keep the legs straight and alternately raise them to 90° with a slow Breath of Fire. (It takes 23 breaths for the legs to go up and down. ) Continue 3-4 minutes.

Then inhale deeply. stretching both legs straight up to 90°. and hold for 5 seconds. Exhale. inhale deeply. exhale and relax down. .

5. Remaining on the back. clasp hands in Venus Lock behind the neck. inhal~ and raise both legs up to 90°', heels together.

Exh'lle and 10\'Jer them to floor.

Continue for 2-3 mi~utes.

Without pause. proceed to next exercise

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6. Keeping the legs straight, heels together,' hands in place. raise the legs to 90°, and the upper body to form "U"' shape.

Inhale up, and exhle down.

Jump to raise legs and upper body.

Continue for 2 mi nutes.

Inhale deeply', and quickly come into Easy Pose.

a

7.

Cross hands over heart center.

Concentrate all your energy' into it as you chant, in monotone: A r d a s Bhae, Amar- Das G~r-u, , Amar Des Gh..l.r"u,

Ardas

Bhae.

Ram Des G u r u , Ram D'as Guru, Ram Des B"L1rl..1.,· S a e h e Sa.he.

Continue';o!-'f.or 10 minutes.

Then inhale dp.ep 1 y cnd proceed I.od th the set.

8. Archer Pose, . .! ith left leg i,n front taking most of the weight, right leg "extended straight behind, left arms extended out in front, parallel .to the floor, as if holding a ·bow.

Pul] the right arm back, bending the p.lbow, so that the hand is near the, arm pi t, as if pull ing an arrow.

A stretch should' be felt across the cest and navel.

Eyes open, focus straight ahead into infinity. Chant aloud: (p140)

9.

Gob~nde,

Udaray,

Muk~nde,

APara,y ...

Haring, ka.:r-ing, Nirname, Aka.me. (to the faster melody) for 8 minutes.

9. "Still standing, feet together, extending . both' arms straight out in front, making a cup \-1i th the· hands, Stretch the arms out" from the shoulder and chant:

Such, J~ga.d Such, Hebe S u c h , Nanak Hose B h a y Such.

Ad

for

4

minutes.

Then relax.

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72

THVMUS July 14,1984

&

IMMUNITV

SET

1 • In Easy Pose, with hands before chest, palms facing' each other 1218" apart, just shake the whole body, creating' a body rhythm, especially in' the trunk, but giving the 'entire body a shake.,..massage like heavenly hell! Get wild! It starts to happen after you 00n It want to shake anynore.

Every tissue has to sweat - 10-15 mins.

i

2. stand straight and m::we hips up and dcTwn by lifting alternate heels and bending knees.

Shi.mny, twist, hip .-:dance! Extend axms out to the sides, hands limply hanging fran wrists, ~ continu shaking and roll the shoulders in uniscn with the hips. ~ pore in the thighs has' to :sweat to get the toxins out arid adjust the pelvic bones, 8-10'· minutes '(another version' c:~~~~~ gives 10-15 minutes).

«

3. In Easy Pose, palms pressed together overhead, e1b:lWs slightly bent, twist ,forcefully and faStfran side ' to side for 5 minutes: 4'. In COw Pose, lift left leg straight up, as far 'as possible and keep it up as you bend elbows and touch forehead to the grc:iI.tOO between hands, 52' times.

Repeat with the opposite leg, up, 52 times.

5. Kneeling, on "," thrust pelvis forward, ,arch back and touch heels into camel Pose, and al "2", straighten body, COlU1~ to 108 (54 repetitions).

6. Lie down, hands under hips, palrns down and -bring knees to cheSt on "1" straighten legs to 90° on "2", quickly, heels striking buttocks as ,knees bend, counting to 108. flat a l back, both hands heart, relax for 1-2 rilinutes. '!hen al "1", hands still on heart, sit up and touch head to knees. en "2", lie back down again, and continue at a m::derate to slCM pace, counting to 52, only!

7•

Lying

al

8. Relax on back with Gong Meditation.

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73

'THYMUS & IMMUNITY And Cell~lar O x i d a t i o n 1.

A. Raise right leg to 90°.

B. Raise left leg to 45°.

C. Lower both legs down together.

D. Raise left leg to 90°.

E. Raise right leg to 45°.

F. Lower'both legs. Repeat sequence for 5-10 minutes.

2.

Lie flat on back.

Extend arms behind head on ground.

Raise legs into plow, so that toes touch hands overhead.

Lower legs, and repeat 52 times, counting ~ each leg lift.

,

": ........

,

Frog Pose: Count 1 come up and left hand touches heart.

'Count 2, hips down again.

Count 3, hips up and right hand touches heart. .

Count 4, hips down again.

Continue sequence, counting to 108.

4. Stand up straight. Arms up straight, hugging ears.

On ~l~, bend over and touch ground.

On "2", stand up again.

Continue counting to 108 (54 times).

5. Sit up with legs stretched straight out· in front, holding on to toes.

Roll neck so that forehead comes towards knees in each rotation. 52 rotations. ~~--~~~~~~~f

6.

Lie on stomach, and qrab ankles On "1", inhale and stretch up into Bow Pose, high . . On ~2", exhale and relax down.

Count aloud "1", "2", "1", "2", five times.

Then cO.unt, "1", "2". "3", "4", "5". "6", etc. to 108 (54 cimes).

7. Relax completely on back with Gong ~leditation.

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74

ALL:rG.~TOR

For the April 23,1984

SET

3rd

Glands

Lot~s

1. In Easy Pose, raise arms overhead and dance them for· 2-3 minutes.

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2. In Plow Pose, supporting hips with hands, raise and lower alternate legs to 90° for 2-3 minutes.'

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3. In Easy Pose, place fingers on shoulders, thumbs in back, fingers front, twist back and forth for 2-3 minutes, (inhale to left).

4. In Crow E'ose, put both hands on heart center, one on top of the other, and stand up, squat down, continue 26 times.

5. In Easy Pose, with hands on knees, flex the SPine fron top tobottcxn, powerfully for 2-3 mins.

6. still in Easy Pose: (a) Raise arms straight out in front, palms down (b) Raise arms straight overhead, palms turned backwards . (c) IJ::lwer them straight out to ,sides, palms down (d) 2md bring them straight out in front, palms UP. Repeat the sequence for 2-3 minutes.

7. Still in Easy Pose: (a) stretch arms straight out in front; palms down (b) Raise left arm up to 90°, and . keeping both arms stiff and straight, , vibrate the right arm up and down for 1 minute. (c) CXltinually vibrating the right arm, ncve the left arm down and out to the side, palm down.

Re':urn left arm'to original position and repeat the sequence on opposite arms.

8. Still in Easy Pose, interlace fingers arid rest them on head

..5.

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75

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(a) Eend anj place forehead on the floor (b) In same position, raise forehead only _ (c) Circle the torso left and up to upright position (d) Tuck chin into chest (e) Circle torso right and down, returning forehead to the floor, .and repeat sequence rhythmically for 2-3 minutes.

9.

Lying on back, raise feet foot above floor, and point and flex alternate -toes for 1-2 minutes. ~

-10. Raise arms to 90° and alternately lOOVe the rapidly back and forth, in line with the body for 2-3 -minutes.

11. Still on back (a) Place hands under lower back, bend knees and with feet flat on the floor, lift and lower buttocks 26 times. (b) catch heels and continue lifting and lowering buttocks 26 times IIOre. 12. Still on back, hands under buttocks (a) Raise torso to 60°, inhal-" ing t ·of lung capacity (b) Raise torso to 90°, inhaling t IIOre (c) Incline 60° forward, inhaling another quarter of capacity (d) Bend all the way forward, forehead to. knees, inhaling: the final quarter (e) EKhale to original "IXlsition and repeat for 2- 3 Iriinutes.

13. Baby Pose, chin on floor or head turnted to left side for 2-5 minutes.

J4. Gong meditation 15. Move like an alligator on the belly, swinging the torso from side to side, 2-3 minutes. " . (Times added by G.K.)

76

POPCORN

SET

September 18, 1985

.:L. t.:HEEl POSE: Knees bent. heels under buttocks. feet flat on floor hip-width apart. hands overhead & under shoulders. lift and arch the body. straightening arms and legs to ,form a half wheel. Inhale through nose. exhale through mouth. and hold for 5 minutes. :2. .SHOULDER STAND: Alternately lower legs back behind the head. to touch the floor.

Inhale through the nose. exhale through the mouth. ("Can you remember your problems - do they make any sense?")

Continue for 3 minutes. :3. LIE FLAT ON B.a.CK. heels about 4 inches apart. and keeping them in place. roll the knees left' and right on the floor together.

You will feel it in the lower back.

Breathe thru the NOSE. from the NAVEL. for 4 minutes.

4 . AS ABOVE: Lift left leg up straight and grab on to it lrii th both hands. and massage your toes.

"Hello Mr. Toe. nice to see you .•• How are you. Five Fingers?"

Introduce yourself to Mr. Toe and his 4 associates.

Keep knees straight. and al ternate legs. 'grabbing with outstretched arms which remain up throughout. RAPIDLY for 3 minutes. ' (Note: Without very long arms. or huge feet. it is impossible to keep the back on the floor and the leg at 90°. so do the best you can:)5 • ,LIE FLAT ON B?.CK and jump like a fish on a hook.

Don't be q~ntle ,- fight for your life: Be quick: 1 minute. .

6 • AS ABOVE. 'nOlfl be popcorn in the popper.

Pop up "ll'ld out. (lo it ti 11 you are i:n a sauna- bath.

You can do this exercise for 62 minutes. and then you. are entitled to 3 lemon cookies: 3 minutes 7 . t.!E ON STOMACH &. be pop<:t')rn' F 1 inq arms. legs. head and upper torso up and out. POPPING: For 1 minute.

a . STAY ON STOt1.~CH. relax and sleep on belly (to taped music "Himalayas" If:as played) .

'STUDE~T

COMMENTS: "Ever since Siri Singh Sahib taught this set. we've been doing it in morning Sadhana (prefaced by morning exercises) with the times slightly shortened. and it is t.:ONDERFUl:"

Try the POPCORN exercise any time. -by itself. for a quick lift and to expenc the tension & frustration of the day.

It's fun: You can even laugh.

"I f you want: to be sane. you h?ve to do tlf:O things every day: slf:eat and laugh" - Y.B. -

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77

FISH

FRY

KRIYA

1985

1. en stanach, clasp hands in Venus behind back, and raise torso as high as p:lSsible into rrodi.vied Cobra Pose, 108 times.

(Opens the heart and energizes the throascic region.)

IJ:x:k

2. Rocking Bow Pose.

Allowing- the breath to¡ llOVe you, rock back and forth in Bow Pose, 108 times. _(Pr0duces energfy to revitalize the cells and keep you young.

3. Rock Pose into Gurpranam: Sitting on heels, inhale, and exhale bending forward to touch forehead to ground, and extend anns out in front in Prayer Pose, 108 times. (For elimination.)

Lying qn back, imagine being a living fish thrown into a red, hot skillet, and !lOVe, !lOVe, llOVe! for 3 minutes.

(If you act like se:meone with no control over- your nervous system, then you E2!!. have control.)

4.

5.

Lying on stanach, place hands under shoulders and push up into Cbbra Pose, inhaling up and exhaling down.

Do 108 Cobra Pushups.

6.

Meditate.

Internally chant

Har at the navel point, and

Har

""

'\

\ I

I

:f'

at the Heart center, I

Wa.

at the 'Ihroat ceriter,

He at the 3rd Eye, and

Gu.ru at the Crown Center for 11 minutes.

Relax.

O.

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78

KRIVA.

FOR

DISEA.SE

RESISTANCE

1. Sit on heels and stretch arms overhead, palms pressed together. Inhale and pump the stc:rnach by forcefully drawing the navel in towards the spine, and then relaxing it, rhythmically until you must exhale.

Inhale and begin again. Continue for 1-3 minutes and. relax.

Stimulates digestion and Kundalini energy in the 3rd 01akra.

2.Still sitting on heels, place hand in bear grip at chest level, forearms parallel to the giOund. Inhale, hold and try to pull the hands apart, applying maximum force without separating' hands.

Exhale, inhale and repeat for 1-3 niinutes. Inhale, exhale and relax.

Opens the Heart Center and stimulates the 'Ibymus Gland.

3. Still on heels, clasp hands in Venus Lock behind the neck. Inhale, exhale and bend forward, touching forehead to the ground!

Inhale and arise. Continue with powerful breathing for 1-3 minutes. Inhale, exhale and relax.

Improves digeStion and adds flexibility to "SPine•.

4. Stretch legs out in front, reach forward. and grab toes. Bend and bring forehead to knees and elbows to the floor, and renlain there breathing normally for 1-3 minutes.

Inhale, exhale and relax. Implements circulation of glandular secretions frcrn previous exercises, and deep relaxation.

5. In Easy Pose, roll the neck clockwise, bringing each ear to shoulder in turn, keepmg shoulders relaxed and still, gently stretching neck as head circles Sl\"CIOthly around, for 1-2 minutes.'Ihen revers directions' for 1-2 minutes m:>re.

Relax.

'Ibis and the following 1:\<10 exercises open circulation to the brain and stimulate higher glands including the pituitary, parathyroid, thyroid and pineal glands \.1ti.ch work together. .

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79

6.

cat/Ct::M:

SUpporting

yourself

on

hands and knees, knees hip width apart,

arms straight and shoulder width apart, inhale, and with head relaxed down throughout, flex the spine down, exhale flex it up.

Continue rhythmically and powerfully for 1-3 minutes, gradually increasing speed. Relax. Transforms sexual and digestive energy while stimulating the nerves of the lower cervical vertebra.

7. Sitting op. heels alternately shrug shoulders as high as possible without rroving the head, inhaling as the left shoulder rises, and exhaling as the right is lifted for 1-3 minutes. Inhale and raise both shoulders, exhale and relax.

8. ~ply relax, lying on the back, arms at sides, palms·up for 5-7 minutes

~,

~-.::::::::::::r::=:==::5"ll'-----_-_- _~_&

9. D.:Jg (or Triangle) Pose.

Form a triangle with buttocks at pinnacle, body forming a straight line frOm heels to buttocks, and from buttocks to wrists, head in line with body, shoulders pressed straight (and towards knees),' hands about 2~-3~ feet from toes. Hold the position for 5 minutes breathing normally.

Inhale,. exhale and slowly come out of the posio,on to relax. Aids digestion, strengthens nervous system and relaxes maj or muScle groups.

10 • Standing, reach and grasp ankles • Keepding the body straight, walk around the roc:m in this position, for 1-3 minutes.

Sit down and relax.

Aids elimination and adjust .the magnetic field to prepare you for meditation.

To avoid persistent colds and illness, it is essential to keep digestion and elimi.natipn well functioning.

A strong metabolic balance adds heartiness. '!his kriya develops these capacities and builds disease reSistance.

a::M1ENI'S:

I I

80

I'

KRIVA TO BALANCE & RECHARGE THE NERVOUS & IMMUNE SYSTEM March 23, 1987

'Ihis is the most sacred kriya in yoga. It balances the 3" poIo'eI'S, the three systems of thE! body: parasympathetic, syllp:lthetic, and nerve-aCtive system. 'Ihese are very important and must, be in balance.

[):) this kriya so you will never 1:le in pain. It will slO\otly mn stel'ldily b.1ild very sl:LUig steel-like stlmIina in you. You'll think better, act better mn be preciselyao::urate in lite. You will ~ lie intuitive so you can subtly pick up mesS"")es, mn you \Ia1't have to go to psychic:s for yo.Jr sensitivity. 'Ihis kriya is for the spine, Wich cOllLLols the nervcus system. It is like takin:T a hu;e vitamin pill (so you l/Cn't need vita;"mins either), ard it will balance fNer'./ IlX)le::ule in yr:m: body. i

1. In Easy P::lse, place aJJlS cut straight, parallel to the floor, a~ 30 degtecs fOl:Wat'd trail the sides in a line with the thighs. Right Hand: with palm facln; fotWrd, ,keep izldex an:! middle fin;er stifi an:! straight, ben:1ing' the tin; and little fingers intO the palm, held by the t:lumb. '!he arm and the exten::1ed f1n;ers remain straight an:! rigid like steel and do not m::JYe throughaIt the meditatiat. (Imagine you are shootinq aderrin;er.) !eft Hand: Keep theellx:r.l straight with palm fllCin; the floor. H:we the left arm rapidly up and', down (about 9" total), the breath becXminq ,like Breath of Fire, and the Belly ,Eutt:on autalatic:ally jl.l%l'pin;. ('Ihis breath :fraI1 the base of the navel will l:mn out the gaz:bage.) '!he breath shculd sound like a steamen;ine.

After II minut:es,inhale, solidify the 'b::dy an:! keepin;t the att:enti.al¡ at the 3rd Eye, tense every mole::ule to %eOdJd the b::dy. Hold 30 se:::c:..Js, an:! e:maJ.e.

Imediately inhale and bold 20 sec:ax!s.

Rapidly exhale, inhale an:! hold 10 seccnIs. '!he last tilDe, rapidly ~e, inhale an:! bold 5 seccnJs. 'Iben ~e arxl relax.

- - - -.

I f YOJ. get c:aq:s durin; ,this ~ exercise, ycur calcium is ,off; ~,you get tired, ycur 1IBgnesium is out, of balance.

I f the arm hurts, take 2 bananas because the potassium is out of balance. I f ycur lo;,oer back hurts (ard you are a lo'CIIlan), 1Ilell5truaticn is iD'P"ired, a.n if you are a-man, you are en the verge of iIrp:Jt:.en:::y.

I f the head hurts it 1IPahs the flO\ot of bloc:d to the head is c:i::structe:l and rutritien is lXJt right.

2. ~ easy ~, lcc:k palm aver palm, with right pa1m facin; body, fin;Jers averlafpiniJ the back of the opposite.hand at Heart ce.nter.

Inhale and press han:Js t.o;ether so hard that the hams, aJ:mS and rib cage begin to shake. Hold 15 seccnJs and ~e.

Repeat twice m:n:e (3 tilDes tota1), and CXHIEmS:

then relax.

.

<n!'!E1lIS: 'Ihis exercise brln;s the navel area into balance ard recharges all the pranic areas am the iJlmme system of the b::dy. It will put you .into a ~.'itative state, even i f done far c:nly a few

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81

DISEASE

RESISTANCE

&

HEART

1. In Easy Pose, interlace .fingers, pressingtl1e thum!::ls together and rest in the lap, palms up. Apply Mulbhand by contracting and pulling up on the rectum, sex organ and navel point.

Olant

me

God Co<

God

&:

me,

o.re

OlJ.~_

and with each repetition, .pull the locks up a little tighter, for 3 minutes Invigorates first chakra and elimination promoting disease resistance.

2. In Easy Pose, hands in Guyan MUdr'a=--~i?:Jo""::=---, on knees, inhale deeply, exhale slowly lifting the rib cage, and with the breath out, pump the stomach in and out as long. as possible.

Inhale and repeat, continuing for 3 minutes. stimulates t."le 3rd chakra, en9urance and nerve strength.

3. In Easy Pose, bring the left arm in back of the torso, bending it so that .the hand . stretches toward the right shoulder, palm facing away from l:x:dy, . with right hand in Guyan Mudra on knee. . Deeply inhale, completely exhale, hold the¡ breath out as long as possible, applying Mulbhand, then inhale and repeat. for 3-5 minutes. #3 strengthens the h~ and incrE?Cises circulation above the diaphragm.

4. In any comfortable meditation posture meditate¡ on the regular . energetic flow of the breath. Feel your radiance and light.

o:MMENTs: 'lliree repetitions of this kriya is a very effectiVe practice.

HELPER

82

EXERCISE LUNGS

AND

SET

FOR

THE

BLOODSTREAlVl

In Easy Pose with a straight spine, holding th~ knees, inhale o:rnpletely, stretchin<] the ribcage to the maximum (do not sip I'll:lre air in later, and don't leak). Place the tongue against the back of the upper teeth at the roof of the mouth, and flex the relaxed spine rapidly until you can no longer hold the breath in, and then exhale• .Gradually increase the time of breath retention to ale minute. continue for 11 minutes.

CXM1ENTS: 'Ibis is an excellent exercise to ,build stamina, make the blood suck up oxygen fran the lungs, and help the heart muscles regulate and and reorganize themselves. It pressures the kidneys, gonads and adrenals.

It is necessary to hold a full inhale' for a full minute to supply optimum ~en to the blood stream.

When less oxygen is available, the brain, organs ind glands function poorly and systems break down causing illness.

'Ibis exercise, done for 11-22 (maxjmum) minutes a day will totally purify the bloodstream. If you do it 'for 22 minutes, rest ~ter- .the first 11 minutes, -and then continue.

IF YOU CAN RELATE WITH THAT UNIVERSAL RADIATION so the beam and' frequency of projection is clear, then you have communicated with the universe and it will support you, just as happy parents· will support their offspring, their .creation.

This relationship of consciousness to Infinite Consciousness is the one fundamental requirement of life and the aim of yoga.

Quoted from Sadhana Guidelines

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83

SERABANDANDA KRIYA For cur~ng any d~sease october 12, 1911

1.

Begin in Triangle Pose, heels on floor, hands and feet one foot apart fron each other.

Hands and feet remain in place throughout.

2.

Fran Triangle position, exhale and lower OIIN OOLY floor.

inhale, to the

3. Inhale and exhale into Cobra, back arched, arms and legs straight. .

4. Inhale into Triangle pose CN 'ICES, then exhale and lower. heels~ Repeat fron #1, 26 times. Relax 10 minuteS. 'nlend repeat 26 m::>re t:ilTIes, relax 10 m::>re minutes, and repeat once m::>re, relaxing Cleeply afterwards.

0l-lMEN!'S: This kriya WILL aJRE ANY DISFASE. It opens valves in the veins and arteries for c:anplete circulation. It opens the vertebrae to allow blood to flow through every part of the spine and then to every part of the body.

YOU ARE THE UNIVERSE! If you are not beautiful and graceful, there is nothing beautiful or gracefuL This is a truth, for you are the universe and the universe is you.

October 14, 1971 "Sermon on Two Cushions"

84

RELAXATTQN SERTES REMOVE NEGATIVITY & February 15, 1972

TO

1. In Easy Pose, inhale for 5 seconds, exhale for 5 seconds, and pump stanach for 5 seconds. Cbntinue for 5 minutes.

TQ TENSION

j,

2. Lying 00 back, raise hips OOLY off the ground, without using hands, keeping legs and back on the ground.

Hold with long, deep breathi.n9 for 1-3 mins.

(For youthfulness.)

3. en back, raise both legs 4-6 inches and hold with long, deep breathing for 1-3 minutes. "'!he whole body will salute you and you can digest anything." All toxins will cane out and it is good for the heart.

4. Raise left leg up to 90 0 , keeping the rest of the body relaxed with long, deep breathing for 3 minutes. Cleans toxins and renews vigor. .

5. Raise head ally, keeping the rest. of the body relaxed, with long deep breathing for 3 minutes. Good for headaches,; 6. 'Make a pillow of relax on the right left leg as high as with relaxed body for 7. Relax

00.

.the right arm and side, raising the possible and hold .3. minutes.

the stanach for 1 minute.

GoOd for the coloo. and eliminates toxins 8. catch heels with hands and pull into buttocks without raising the body and hold with long, deep breathing 3 minutes 9. Raise upper body in Q:lbra with the the hands, and hold with long, deep breathing for 3 minutes or as long as possible.

support of

~tat';.on

pose, chant (pg. 132) Gurey Name,.

Jugad Gurey Name, S a t Curey Na.me, S~r~ Guru Dev~ Na.me for 5 minutes. set takes 26-31 minutes.

You'll cane out of it as fresh as fran a sleep.. Tension is good if followed by relaxation.

10. In Ad

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85

TO

REMOVE

NEGATIVITY

January 19. 1973

Clasp fingers in Venus Lock, curl Mercury (little) and SUn (ring) fingers into the palms instead of crossing them~ '!hen hook left saturn (middle) finger aver right Sun (ring) finger and pull, hard.

Focus at the 3rd eye, continuously pulling hard on the finger lock for 1-3 minutes.

Removes anger and enthrones the neutral mind.

1.

but

2.

Fit base of palms under the cheek. bones and };USh as hard as you can for 1-3 minutes.

It doesn't have to hurt, but if it does, you have the right spot. Makes you feel happy!

3.

Grasp left wrist with the right hand and pUll the left arm as far to the right as possible, and then sane more!, for 1-3 minutes. RemOves tension a<=r9Ss the shoulder blades.

4.

Make wrist lock .behind the back with the' hands touching the spine and try to bring elbows together.

Pull!

Arch the spine forward and' apply chin lock for 1-3 minutes.

Raises energy up the spine and .elevates you!

short set leaves Perfect for depresion, anger, fatigue or stress. G.K.

<:XMmn'S:

'!his

you feeling great!

86

REMOVING

TENSION

&

NEGATIVITY

Exercises for tension & per10aic heaaache'

1. Apply thumbs to cheeks, below eyes and massage in a circular motion for 3 minutes. Releases tensioo.

2. Right hand flat, place base of palm on center of' "forehead just above the nose. Vibrate hand ,3/4" up and d::Jwn, twice a second, meditating 00 the brow lX)int for 3 minutes. For eye tension and mind focus.

3. center of right palm on center of skull. IÂŁlok up through tOp of head and massage in small circular motion for 3 minutes. Aids memory.

4. With hanOs in Venus. lock behind neck, lean back 60 0 , and raise leigs to 60 0 and hold for 3-10 minutes. can be done in the morning to balance the Electro-Magnetic Field.

en

back with legs up to 90 0 and spread apart 60 0 , hold on to toes with long, deep breathing for 3 mutes.

5.

6. Seated in Easy Pose, roll head on neck easily for 2 minutes.

7. In Cobra Pose, wcilk your hands forward lightly dragging the body for 5 minutes.

8. In Easy Pose, silently meditate on Sa.-Ta.~Na.-Ma.

for 5 minutes.

For tension and periodic headache.

.

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87

FOR

NEGATIVITY

1. In Easy Pose, hands in Guyan Mudra,. raise left arm 60° up and hold with long, deep breathing for 2 minutes. '!hen switch anns and repeat. .

2. Release arms down and meditate at the 10th Gate (the Crown O1akra at the top of the head) for 3 minutes.

3.Arms out to sides, palms up, hold with Breath of Fire for 3 minutes and then relax.

4. Perform 15 Frogs: Heels together and raised, fingertips on floor between knees, head raised, inhale and straighten . knees, lifting buttocks while dropping head to knees, arms and legs straight, hands and feet remaining in place. Inhale up a"ld exhale down.

5. In Rock Pose, lie back on the heels with long, deep breathing, pulling Mulbhand on each ex.lw.le for 3 minutes.

6. Standing, raise up to toes and straighten arms overhead, fingers entwined in inverted Venus IDck, palms facing ceiling.

Hold with long, deep breathing for 3 minutes.

88

ELECTRO-MAGNETIC

and

Aura

FLELD.

Percept~on

1972 1 • Neck Rolls in Easy Pose. Roll the head easily, 15 times in each direction (chin to .chest, right ear to right shoulder, arched, nose pointed to ceiling, left ear to left shoulder, chin. to chest again, etc., and then reverse).

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3. In Rock Pose, hands clas~ behind back in Venus Lock, bend forward so 8. forehead toucheS ground. Raise harids in three parts with three shaJ:p inhales and exhale them down all the way, for 3-5 minutes. ~~~::s::-?--4.

In Easy Pose, swing arms back and forth, inhaling as they arc back, and exhaling as they swing forward, to heart center, 2" apart. Eyes open briefly with hands alnost together in .front.

Keep arms straight and continue for 11-15 minutes.

To see the aura and increase it. Also overcanes depression and brings in a lot of energy and healing ~.

5. still seated, extend left ann straight out in· front,· palm facing right. Extend right ann, palm facing right, thumb down, and cross it under left wrist. Clasp right fingers over left palm, then left fin<jers over right. IDoki.n9 to thia 3rd eYe, raise and lower hands, arms straight, to 60 0 up and 60 0 down for 5 minutes.

6. Rajwari Mudra Meditation: In Easy Pose & Gyan Mudra, upper arms 1-2" frc:m bc:dy, forearms 90 0 frc:m upper 0 arms and 60 forward (over thighs), inhale in 4 parts and exhale in4 parts cOncentrating on palms for 11 minutes. '!ben cross arms on chest and lower chin into .notCh. with light, long breathing for 3 minutes. 'Ib end, inhale as head arches and drops back, and· exhale as chin ccmes back to chest. Relax.

at

, '

"

2.

Figure Eight Neck Rolls, head describing a large figure 8, 15 in each direction.

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.4.

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89

7.

(To see auras for- 1~ years In Fasy Pose and Gyan Mudra, focus eyes at tip of nose, and with a long, deep quiet breath, inhale . "i.-Jha¡

and exhale

Guru.

(Time unspecified).

8. 10 Part M=di.tation, palms to eyes: Sit in IDtus or Fasy Pose with hands on knees in Guyan Mudra with the eyes nearly closed. Break the inhale into 10 equal parts or "sniffs" â&#x20AC;˘ With each sniff, IOOve the hands mechanically (in short jerks) 1/10 of the way toward the forhead, fing'ers straight, palms facing up. On .the 10th inhale, the palms are on the foreheaq. with the fingers pointing up.

As you exhale, join the fingertips frem base to tips of the 2 hands and lower th~y slowly, separating them at navel level and returning' them to Guyan Mudra on knees.

On each sniff of the inhale mentally vibrate ~7ha.

and on the exhale,

Guru Continue for 3-11 minutes. '!his builds the nervollS system so nothing bothers you.

With TNeak nerves and aura it is difficult to act on your ideals. '!his helps. (SADA)

I' I I I I I

INNOCENCE: As a human, if you are innocent you will never be punished.

When you don't know ANYTHING,. why try to know your own deme~its?

Then you are not innocent.

Never try to know your demerits, but (instead) know your good points.

July 11, 1975

I I I I I I I

90 GURUFATTAN

QUICK

KAlJR'S

A.URA.

FIXERS

1. Arms straight out to sides, parallel to ground, fingers spread as wide .,'-'. as r;ossible,' make small circles, up, .~:"~~ .. back, down and forward with Breath -.". : of Fire for 2-3 minutes.

To end, \/. inhale, bring fingep:ips to shoulders and exhale. Relax quietly and notice the change.

t:;:\:::::::;==

2. In Rock Pose, hands in Venus Lock behind the back, bend "and place forehead on the ground. Inhale in 3 equal parts, bringing the arms 1/3 of the way up on each, and exhale as yOu bring them down again for 2-3 minuteS. To end, inhale with arms up, hold, exhale aImS down and relax in the r;osition, feeling good. '!his exercise connects all meridians, shifts nerve, heart and glandular balance and improves circulation.

3. Still sitting on heels, begin with palms on knees, aImS straight. Inhale and bring the aImS up to 30° , inhale again and bring them parallel to the ground, and inhale once rore, filling the lungs and bringing the arinsto 60° up, in 3 equal partS~ Exhale them down.

To end, inhale anns to 60°, hold and exhale down.

4. Palms' together at heart ceilter, fingers r;ointing up, foreiu:ms parallel to the ground.

Press palms firmly together and inhale in 4 equal parts to canpletely fill the lungs. 'nlen exhale ccmpletely in 4 equal parts as you silently chant Sa..

Ta.

Na.

Ma.

with each stroke.

Continue for 23 minutes. To end, inhale, hold and press the palms together as firmly as r;ossible with tension in all parts of the body.

Exhale and relax in this position. Qle minute is sufficient if you press very hard and breathe very deeply or you can do it for up to 5 minutes to maintain a high energy level throughout, the day.

...... ~

I-

f:..,

'....

'.

-,

~.

I

,

I .

----

-------~

1 I I I I 1 I 1 I I I

I I I I I I I I I I I I I I I I I I I

91

-,

.-

1

\

\ \

I

I ,

" ,

,

\: I {

I f

5. A cold shower cleanses the aura and produces powerful energy.

Yogi Bhaj an teaches covering the thighs with pants because the bcdy I S Ca _ t<B balance is regulated there. He also reccmnends massaging the bcdy with oil before showering, and massaging it on every part during the shower as well

I-

I

, '" ,.): " ",,,,,, /,/

'" . . ....... "

I

....

....

-------

mind.

",

, ","

~

--~-

,-

-- .- .,".", ." / I

.,.

/

6. 'lbe wearing of white or light clothing amplifies the aura.

Try it for 40 days (and meditate daily), and see Wat happens to your state of

... ... ,

.;0-

,

....

.. PRAYER: My friend, learn never to wake up without meditation and without relating to your own Unknown - - your God. .' -/,', And never sleep without meditation and I / , \ \ \ I / I \.\ \ relating to your own Unknown, God, who I , I \ I knows if tomorrow shall come. Keep the \ \ ," I \ \ account clear. ~tart the day with God, i \ ! see the day with God and then God will \ take care of it.

Isn't that simple?

And at the end of the day, give yourself to God and to sleep.

And if the morning dawns on you again, get up (and live) moment to moment, day to day and walk away with the precious gift of life. -Life is a precious gift!

There is a very important must, a thing you must do: Pray in the evening, when the sun starts setting.

(At that time) your energy gets out of balance, automatically In the morning you are fresh with am:" bition.

In the evening, it- is natural to want to freak out somewhere.

Don't try to stop it - pick a place where you can close your- eyes and pray from 2 to5 or 10 minutes.

(A couple of minutes of the Mul Mantra will do it.) ",'

;

,

,

,1

,

"-, ...-. ... ," , ... . \' ,

' .. ,

...

July 14 & 18, 1975

.\

92

MEDITATION & S t o p th~

TO

MAKE

cyc~e

of

ONE YOUNGER deca.y

June 11, 12 (in New Orleans) 1970?

1 ) In Rock Pose (or a o::mfortable ireditatitve position~ arms stretched ,\:::=::::::=-:::::s:~out to the sides, parallel to the J ground, .palms d:1.In, breathe long and deep with the eyes 1'10 open for 3 minutes. 'lhen stretch and meditate a few m::xnents. '1bi.s harrronizes you with the earth's magnetic field, you becane 84 times stronger and experience peace and joy.

2) Now, stiffen the hands very tightly until they shake and the, ears itch, and raise the arms 60 0 forward and up, elbows and fingers straight, thumbs beside fingers, with the eyes 1'10 openâ&#x20AC;˘. When breath begins to becane iiilportant,one will be connecting with pranic life force.

Allow shoulders to relax. Cbntinue for 3 minutes (but no nore than 5 at first, gradually building to 31 minutes). 'lhen inhale, hold let go to the universe and relax.

'1bi.s is ''Medi.tation of Prana" ana it .eliminates all' disease when done regularly.

MEDITATION

FOR

REVERSAL

In Rock or meditation pose, press elbows and' upper . arms tightly against ribs, and extend foreaxms up at a 45 0 angle, palms facing each other with thumbs extended and stretched straight up, while the other fingers remain relaxed, and meditate on the Heart Olakra for .5 minutes, rising above pain. It makes the whole area radiant.

'lheSe are 3 of a series of 7 beautiful meditations to be published in Transitions to a Heart-Center:~

NOI'E:

~r~..

OF

AGE

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I.

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S3

ELECTROMAGNETIC

FIELD

#2

1. In Easy Pose, raise arms to 60° up at sides of b:ldy and hold with Breath of Fire for 3-5 minutes.

2. In Rock Pose, right arm straight out in front, palm up, left arm straight back, palm up and do Breath of Fire for 1-2 minutes.

Then reverse arms a.'1d repeat.

3. Still in Rock Pose, cup hands at Heart Center, and with head b::Jwed, stare into the palms. As you inhale, stretch arms out in front, edges of palms still touching and as you exhale, bring them back to Heart Center â&#x20AC;˘ Continue for 5 minutes.

4. en elbows and knees, feet together and raised, palms up and together, back arched (like Cow Pose), stare into palms with long, deep breathing for 5 minutes. ~~U~-' 5. Gurpranam: In Rock Pose, berid down stretching arms straight out ahead, palms together, a.'1d relax with forhead on the ground for 3 minutes.

6. Spinal 3 minutes.

flexes

in

Rock

7. Meditate for 3-11 minutes.

8. End bys1:laking entire body.

Pose

for

~'::._-----_. ......... :-- .... _--.

-~

~.~,"II

........._..

94

STRENGTF-TENTNG

THE

AURA

~'. Stand up and bend forward so the palms are on the ground and the body forms a triangle. Raise the right \eg up with knee straight.

Exhale. bend the arms and bring the head near the . gt"ound.

Inhale. resume Triangle Pose.

Continue this' Triangle Push-up for lli minutes.

Switch legs and continue for another l~ minutes.

~.

:2.

Sit in Easy Pose..

Ex tend the left hand forward as if grasping a p'ole so 'the palm faces right.

Cross the right hand under the left. palm facing right and thumb pointing down. and wrap the fingers over the left hand so that both palms .face right and fingers lock. Inhale, raise arms ~Oo, exhale them down for 2-3 minutes :3 • Put both arms forward, parallel to the ground. palms facing each other about 6" apart.

As you inhale. let tne arms drop back and stretch them towards each other.

Exhale. returning. them to original position.

Continue 3 minutes with deep, rythmic breaths ..

COMl'1ENTS: This is a great. 'kriya for keeping disease away and devexoping your aura.

The time can be built up to 7~ minutes for' each side. in #L. and 15 minutes each for exercises 2 & 3. Exercises 2 &·3 can be done standing in Horse Stance, (a martial arts pose:!. wi th the feet wide' apart. toes pointing out. knees bent" hips tucked in, lowering yourself as much as possible (as 'though' seate"d in a chair).

Breathe powerfully from the navel.

You will achieve incredible strength ·from this posture.

This_ kriya will induce profuse sweat.

It will cure almost any disgestive p-rcl:>lem.

I l;; strengthens the arms and extends the power of protection and projection in the personality.

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95

EXERCISE SET FREQUENCY

FOR

ELECTP:O M.n.GNETIC

1. In Easy Pose, extend arms out to the sides with curled fingers stretched back fran the pa1Jns and tensed like claws, rigid and taut like two lion I s paws. Alternately cross the wrists overhead, Il'OVing powerfully and rhymically with Breath of Fire, coordinating one .mOvement with one inhale-exhale for 9 minutes. ~~~-.......

--...,r

2. Without stopping, stick the tongue out all the way, and. continue for 15 seconds IlDre. 3. To end, inhale and raise the anns up to 60 0 , hold for 15 seconds, exhale down and repeat, holding for 30 seconds this time. EXhale and relax.

Sitting canfortably, breathe long, deeply and quietly for 34 minutes (or sing ''Nobility'' along with the tape, fron the heart, for 3-4 minutes).

4.

CXM-tENl'S: 'lbis exercise ~rks on the electrallagnetic frequency of the brain. Hand position pressurizes each fingertip, controlling the brain and its functions. Lymph and nervous systems are tuned up and the pituitary gland is stimulated, causing the pineal to change the frequency and radiance of the magnetic field.

i.

96

MAGNETIC

FIELD &

HEART

Eas:r' Pose, arms up at 60°, palms up, with Breath of Fire for 1 minute.

T"nen inhale, hold the breath, and pump the sto.-nach in and out 16 times.

Dchale and relax the breath. Repeat continue for 2-3 minutes~ Builds the psycho-electrcmagnetic field.

1.

2. IIlrnediate1y sit C)n arms parallel to the sides, allO\-dng hands from the \'irists, with for 3 minutes. "Inhale, For the heart.

the heels with ground· at the to hang 1imp~y Breath of Fire hold and relax.

3. In Rock Pose as above, spread the knees wide apart and lean back 60° supporting the body with arms back of hips, tilt the head back, inhale, and pump the stanach in ,and out as "long as possible, exhale, repeat and continue for 1~-2 minutes. 'lben, tilt the torso back to 30° and· repeat the cycle for H-2 IIOre minutes.stimulates the thyroid, parathyroid and navel center. If you practice these, you will never need cosmetics for a SIIOOth radiant ccmplexion and glow.

4. still on heels with knees spread, stretch forward, forehead on the ground arms forward and relax for 1 minute. 'lben breathe long and deep for 2 minutes. Then chant Teacher: Ong,

Class:

Ong,

Ong, Ong,

Teacher: S 01""11..111. 9 ' Soh'-.lng, Class: Sol""lun.g".

Sohl..1ng,

Ong, On.g,

Sohur'lg, Sohung.

Sohung, Sohung

i ft! jgJ ~ ~ for 2 minutes.

Moves spinal fluid, feeds brain cells and helps repair brain damage of drug and alcohol abuSe.

Ong dng

CENTER

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97

5. Legs .stretched out in front, slightly spread, grab toes and hold for 1 minute.

6.

Back Platfonn.

Lift the I:x:ldy on anns straight, head dropped back, and I:x:ldy in a strcii.ght plane, with Breath of Fire for 30 seconds. Then "walk" the legs wider apart until they are spread wide, then walk them together again, repeat and continue with Breath of Fire for 30 IIOre seconds. Inhale, exhale and i.Itm:diately go into 2 leg life nerve stretch, legs out in front, grasped by hands and hold for 1 minute. Relax for 3 minutes.

For thyroid, heart and lower back.

hands and heels,

7. Maha Mudra.

Sit on left heel, stretch right leg forward and grasp and pull big toe with right hand, clasp heel with left hand and keeping chin tucked into chest, eyes fixed on big toe, inhale deeply, exhale, pull Mulbhand, holding the breath out for 8 ~nds, with diaphragm lock also pulled. Inhale. Repeat and continue for 3 minutes.

Then relax on back for 5 minutes.

This is the great seal. of yoga. Its effects fill pages.

It can be practiced by itself.

8. Lie on the back and stretch aJ:!IlS overhead on the floor, raising the left leg to 90° and hold with Breath of Fire for 1 minute. Switch legs and continue for 1 minute.

Then raise both legs 12 inches only, and continue Breath of Fire for 1 IIOre minute.

Then Relax for 2 minutes.

Falances prana and apana.

9. SlOW'ly raise legs in shoulder stand, spreading them wide open and hold with Breath of Fire for 3 minutes.

Then relax on the back for .3 minutes.

For the thyroid.

98

10. Still on the b:lck, stretch arms straight up with the palms facing each oth~, and raise both legs 6 inches only on the inhale. '!hen, on the exhale, lower legs, and raise head, ch.iri to chest.

Cbntinue for 3 minutes with long, deep breathing.

Relax for 2 minutes. For the heart and navel centers. .

,. .'. iQ. t"':-·./~

.

"., ·"2_••• -~=----.... - -- - - - _.- - • '-~_-=----::::::=:O'-<'l~i1'

11. In. Easy Pose, grasp QP1X)site uPPer arms across the chest and roll the head in a slow .figure 8 for 30 seconds in one direction, and 30 seconds in the other. '!hen deeply inhale, bend forward to the ground, exhale and arise as fast as IX>ssible.

Repeat 10 times.

For the heart center and thyroid, and to balance the hemispheres of the brain.

12. Meditate.

O1ant

God &. me,. me EX God ar~

_

one.

j AI j jgJ! t~. ,ftj

God and me. me ~nd God.

are

one.

<XM1E1-."TS: '!his set ~rks on coordination and repair of the nervous system by stimulating the heart center. Your nornal. feeling of happiness, connection and well-being depend on the' balance of your psycho-electranagnetic field. 'Ibis set strengthens and balances it. Best results are obtained i f you practice a set .until it is mastered.

EXPERIENCE: In Kundalini Yoga, the most important thing is experience.

Your !,!xperience goes right into your heart.

Quoted from Sadhana Guidelines

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99

TO AND

B~LANCE

D i ......' i n e

FORCE

S h e 1 1.

Sit in Virasan, left knee ,to chest, foot flat on ground at base of thigh.

Right ankle crosses OIler top of left foot, hands clasped on left knee, 'and spine is straight.

Incline. head to knee as you inliale for 5 seconds â&#x20AC;˘ Hold the breath in for- 15 seconds, raising energy to the 3rd eye. '!hen raise head while exhaling for 5 seconr1s Repeat 26 times. '!ben switch lP.gs and repeat exercise. Balances energy flow in and out.

Recharges divine shell around you.

~

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CTRCtJMVENT

Rec::h.a r g e

AURIC

BALANCE

&

NERVE STRENGTH

1. legs. outstretched ahead, bend right ,leg and press heel into groin. Grasp . left toes with b:>th hands, pressing big toemai.l with b:>th thumbs and index fingers. Focus gaze above the horizon, and inhale in 22 equal sniffs, then exhale in in 22 equal parts for 35 minutes.

2. '!ben sit on right heel, stretching anns and torSO fon;ard with palms together, and fix gaze above the horizon with 22 count breath for 3-5 minutes.

3. '!ben stand in Archer PeS!?, right leg back, left forward and bent at knee, weight OIler fon;ard foot, left ann extended in front as if holding a b:lw, right a:cn bent back as if pulling an arrow, b:>th hands at heart level.

With 22 CXlunt breath, hold for 3-5 minutes.

NOI'E: None of the exercises were to be

done on tne reverse side.

..

-c----.

100

PREPATORY EXERCISES FOR LUNGS, MAGNETIC FIELD, AND DEEP. MEDITATION 1. In Easy Pose, st:,retch arms straight overhead with palms together, arch the spine as far up and reek as possible and begin long, deep breathing through the rrouth with a whistle 00. I::oth the inhale and the exhale for 5 minutes.

Relax.'

..~:.t:};l.. , '".\.

~13 ~~, g# ,., . '//, .

2. A) stretch arms strclight out in front with fingers interlaced, palms facing out.

B) Exhale.and bring hands in towards chest.

Repeat and continue for 2 minutes, fairly rapidly.

C) '!hen inhale, stretch arins out ,in front again, D) Hold the breath and bring the arms straight up overhead, co."tinue to hold the breath and repeat A, repeat the entire- sequence for 2 minutes.

3. Without :resting, stretch the arms out in front at a 60 0 angle to each other, inhale and slowly clench fists, holding the breath, and with tension, bring the fists to the chest, bending anns at ,elbows. Exhale, release the tension, maintaini.ng an angry - face throughout the exercise.

Repeat and continue for 3 minutes.

4. Interlace the fingers as before, with palms facing up, and place them behind the neck.

Inhale and stretch arms' up overhead, exhale dOwn behind the neck for 2 minutes:

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II I I I I

101

5. stretch arms straight overhead, palms together, thumbs crossed, inhale

and twist to the left,

exhale

and

twist right for 2 minutes.

6. Interlock fingers at chest level with palms facing down.

Inhale and bring hands up to eye level, exhale back down to chest level for 2 minutes.

7. Place ~ on shoulders, fingers in front, thumbs in back and. keeping elbows at shoulder level, inhale twisting left, exhale twistiIig right for 2 minutes.

8. In Easy Pose, place hands on knees, inhale and flex shoulders up, exhale and relax them down for 2 minutes â&#x20AC;˘.

9. '.!hen, hands on knees, still, flex the spine inhaling forward, and exhaling back for 2 minutes.

1 o. Roll the eyes up as far as possible concentrate at the top of the head. Meditate for 15 minutes. and

a:MMENl'S: '.!his series purifies the blood and expands lung capacity, stimulating the circulatory system. '!he secretions of the thyroid and parathyroid are added to the increased circulation, and the upper magnetic field 'of the body Is enla,rged. '.!his is an excellent preparation fOT beginners who need to learn' deep meditation.

1 102

OPPORTUNrTV

&

GREEN

ENERGY

SET

~ _ SPINAL FLEXES: Sit on heels. mentally inhaling S a t . ; (concentrating a t · the 1st vertebra or chakra). and exhaling Nam (concentratinq' on the 4th vertebra or 3rd chakra) - ' . for 2-~ minutes.

To end: Inhale. pull Mulbhand. exhale. pull Mulbhand and hold 10 seconds. Rp.pp.~t 3 times.

:2 _ BODY DROPS: Stretch legs out in front. hands on floor besided hips lifting body (and heels) off th~floor. and letting it drop. rapidly for 2-3 minutes. .

3 _ CROW POSE: With arms straight out in front. fingers interlaced. forefingers extended•. pointing out to infinity before the heart. with Breath of Fire for 2.3 minutes., To end: Inhale. hold. project out from the Heart Center. exhal~.

4- _ RUNNING IN PLACE: Run vigorously pulling k.~ees'up high. with good punchIng 'moti9n for 3-5 minutes.

a

5 _ KUNDALINI LOTUS: Balance on buttocks holding on to big toes. back. legs & ,arms straight. with Breath of Fire for 2-3 minutes.

To end: Inhale. hold. draw energy up the spine. exhale.

6 _ TRE.I\ f\RIYA: Sitting on left heel with right -foot'on left thigh. hands cupp~d below the navel. 11ft up the diaphragm and chant O n g S o Hu.ng strongly from the heart. and. hear the sound at the, heart.

7 _ ARMS OUT PARALLEL: In Easy Pose. armS out to the sides. parallel to the ground •. ,palms up. concentrate on the ~ner9Y coming in the left palm and going out the right. forming a powerful arch between the hands. with Breath of Fire for 23 miil\.ites.

To end: Inhaie. hold feel the energy continue to enter the left palm. course through the shoulders. leave the right palm. and arch overhead. Exhale and relax.

1 I' 1 1 I I

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1I ~il

103

8 . BO~ING 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 chantinq S a t , and arise. inhalinq. silently chanting Nam. for 2-3 minutes.

g.

9 . .l\Rt"'! LIFTS: Extend the arms straight out in ··front. palms dolt.'n.

Raise al ternate ~~ms from parallel to 60·. inhaling as right arm goes up and exhaling as it comes down. (almost· a Breath of Fire). 2"-3,,......" '5.

To end: Arms toqether at level of 3rd eye. inhale. hold' and l)roject from the 3rd eye out to infinity. Exhale and relax.

o.

COS."'!IC CONNECTIONS: (11.)

Hands iJ\ Venus Lock 4 inches above t.he Cro~n Chakra. palms dOIro"n (Shakti Pose) .• focus the eyes up and out of the Crown Chakra with Breath of F~re for 2-3 minutes.

J:.

(B) Hands remaining in' place. point the forefingers straight uP. continuing to focus out the Crol-m Chal<:ra. breath long and deep for 2-3 minutes. ~ithout lowet'ing the hands. place fingertips toqether with the palms apart (like a teepee). and' continue ·to project in and up. with Breath of Fire for 2-'3 minutes.

T.o end: Inhale. hold project out. exhale and relax.

(C)

~he

J:. J:. _ GREEN E1-'ERGY PRODUCTION: Arms at sides. bend. forearms up. palms flat and faced forward. comfortably rel~ed. visualizing green enerqy. chant from the heart. feeling a slight pull ~t the navel: H~~~

Ha~~

Ha~~

Ha~

for 2-11 minutes.

To end: Inhale. exhale and.relax in Guyan Mudr~.

Mecitate and. think of all the things )'ou can be grateful for. si ttinq in ~ shower of enerqy '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 allo~s one to approach prosperity from the Heart Center consciousness or plane of attraction.

This consciousness can be s ..lInmarized as follows: -The' more I open myself. the more I can a:tract.

I don't need to struggle: I have the ability to atS;ract opportuni ties. Start realizing that opportunites and prosperity can come in different forms than you have previously imagined. Believe that you d~eI"Ve prosperity. and that God loves you.

I I

104

THE ATTITUDE OF GRATITUDE: yOU have to understand your physical relationship with Infinite Energy and how you can tune in for your own purposes, so that you can have a healthy, happy, holy and wholesome life, a fulfilled life, a beautiful life in which you can perceive in yourself the contentment of existence. you should be so contented that if you had to quit this planet, you would just say, "Thank yoU!" Quoted from Sadhana GUidelines

TO STOP THINKING NEGATIVE THOUGHTS: Think of a negative thought, and put your left han~ in front of your heart, palm facing right.

Place the right palm against it and press, resisting with the left hand.

Now, push for a minute, on just the fingers, without letting them bend, resisting. Then let go and think the same negative thought and that same thought will now appear funny to yo.U. So, if you do not know how to stop a negative thought, balance the energy this way and positive thbughts must come~ July 18, 1975 IF YOU REALLY WANT TO EXPERIMENT, someday, when you are depressed and negative (as normally will happen), try it: ~n that state of negativi ty I just get up, go and take a showe;- , towel yourself, and dress yourself in white from top t9 bottom and- walk out of your room.

You will be a different person.

A gross physical action can change the temperament, consciousness and energy of a person.

So ,my people, think of those who really live thro~gh their Sadhana, and how much they can change.

July 19,

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I: ,I

105

Meditations Pranayama, The Navel, & The Nervous System

The

Heart

Center

The Pos:i.t:i.ve & & N e u t r a l M:i.nd

Opportun:i.t:i.es Abunda.nce

. Heal:i.ng

&

&

Cleans:i.ng

H:i.gher S t a t e s o f A~a.reness'

The

Cosm:i.c

Teddy

Bear

â&#x20AC;˘

106

EVERyONE IS MASTER of his own destiny.

Those who do not know how to be commanded do not know how to command.

Temptation is the law of Maya (illusion:.

One who can withstand it knows the la w of life: Assess your 1) stamina, 2) potential, 3) basic flexibility, and know where your emotions are.

June 23, 1972

~~FE IS

LIKE A MOVIE: You go to a movie, give them your money and they give you a seat and start the film for you.

Between eating popcorn and drinking Coca Cola, you fall asleep.

Now, you didn't pay your $5.00 to sleep in that chair did you?

Why did you do it?

In exactly the same way, through previous karma, life is gained here.

It is paid for!

(You have earned it!)

With Guru's grace, you did the Bhakti, and then God granted you a human body.

It is earned,. paid for and the ti tle is clear.

You can make it or ~ar it.

It's your business. You've paid the money and you are now seated at the opera' and the performance has begun.

If you sleep and snore through it, who cares?

July 14, 1975

TAKE NEW VALUES: Leave behind a legend to be followed-OOby- those who follow you.

Be a Y£Si - don't be an ordinary person.

January 9, 1978

•

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'I il 11

11

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107

MEDITATION

""[1'1

'Meditation in conjunction with the practice of Kundalini yoga is the most powerful, safe and effective means of achieving altered states of consciousness.

The practice of Kundalini yoga strengthens the nervous system and the entire physical, rrental and emotional being to receive and utilize the higher frequencies induced by meditation. Therefore, practitioners of Yogi Ehaj an I s technolO9Y do no"t experience destructive, traumatic, spontaneous Kundalini arousals, ccmron arrong those who practice other types of meditation and yogic traditions.

Instead, they experience the gradual, repeated, safe and almost imperceptab:Je ascent of Kundalini . energy, with -its attendant pleasures and talents and without the traditional fireworks and pain.

The Kundalini Yoga/Meditatio~ canbination brings the meditative mind into everyday life and elevates day to day living to a higher plateau.

Yoga without meditation is like cake without frosting,' and meditation without yoga practice is like the dessert without the dinner.

These meditations are actually premeditations. Each focuses consciousness to iniplem:nt specific effects through the mantras¡ and IIDJdras.

The real meditation begins AFTER the chanting is done.

(So be sure to savour those precious post-chanting rranents' to enjoy a conversation with Gcx1 or your higher self, or to use the heightened awareness 1:0 survey the bcdy and take stock of its needs.) z.bst of all, this is the time to listen and knc:M.

Mantras are the repeated words, sounds or phrases in one of the sacred lang-

KUNDALTNT

YOGA

uages (sanscrit or Gurmuki - so designated beCause in these languages the sound of the word vibrationally approximates the concept it represents). yogi Bhajan has given us several mantras in English, too.

Though a,ffirmations have a powerful effect on the mind, taking one fran a negative to a positive mind-set, mantras take you fran the polarities of the positive-negative mind to the Universal, neutral mind, and link the finite self with the Infinite

self.

Prayer is another pqwerful tool, but it is usually a one-way affair, (asking for blessings, or t.l-janking or praising GO:J for those already bestowed).

C1anting mantras opEmS up a two-way canmunici3.tion, tuning us into cosmic frequencies, enabling us to listen and receive, as well as press our cause.

The sounds of mantras affect the cosmic spheres as well as individual consciousness. The meaning, (though unintelligible to the Western conscious mind), has a powerful impact on the subconscious. mind. The touch of the tongue ori the palate, adCliti-onally, reflexes, to impact the brain in a scientific and precise manner, when the mantras are correctly chanted.

Repeated repetition makes the effect "kick in" despite blocks and -scepticism, too. lastly, the music that often ac:canpanies ¡the chanting, touches the heart and opens one' s sensitivities.

'Ibis is called ''Nad yoga" or "thâ&#x201A;Ź. yoga of the mind".

It is - of pararrount importance to chant a mantra correctly. To enjoy its full effect, ask your teacher for the correct pronounciation, rhythm and the prescribed breathing, melody

I

108

I. and meaning. ':tWo ways to empower mantras are

(1) to visualize the mantra written on a screen before the closed. eyes as it is intoned, and (2) to listen to the mantra while inhaling between repetitions.

You may also feel the mantra - pulsated at the heart, vibraing in the head~ circling up the spine, or penetrating the bcdy down to the cellular level.

CUring the course of chanting, take your time.

Attend t:q one thing at a time - if visualizationS are specified, first set the breathing and chanting on "autanatic pilot". '!hen add pictures, llOVeinents ot or pulsations. After a little practice you will find it is possible to hold, several things in the mind at once, and this will be useful in all ~ ~ of life.

energy

1.

First, "tune in" (with the Adi. Shakti Mantra: OOG NAl-D, GORIJ DE.V NAM:)] '!ben do warmtlPS, especially spinal flexes.

FollOw with a Yoga set of your choice. '!ben relaX a few minutes on the 'back before tileditatiIlg.

at sunset. Bedtime is a must! Meditation and yoga actually replace sleep, so you will find you need less sleep when you do a rroLning and evening routine (which processes the subconscious fears and concerns of unsettling sunrise dreams).

4. to

A timer of sane sort is useful avoid "clock watching" , and or

~ering.

5. '!he hair should be worn up, in a knot on top of the head (to prevent energy 'leakage"), and you should be seated' on a natural surface ie. "'001, cotton, \ÂĽCOd. '!he feet should be bare. .

6. You may wish to begin with short meditations (sane are as short as 3-5 minutes in this book) and proceed to longer ones with practice.

It is reccmnendedto practice one Iiledi.tation daily for 40 days to achieve its effects.. 90 days can break a habit patte;n. If you like variety, sample a different one every evening, peLhaps, but stick to the same one every rrorning for at least 40 days.

Ivbst' of Yogi Bhajan' s meditations designed to attract or deliver Specific results.

You Can program yourself with 'prayer or visualization of 'the desired results, ¡before and after the meditation,. consolidating the ,entire effect.

But, during the meditation, concentrate on the specified techniques and absorb yourself in the sound and the energy.

7.

are

2.

Sit in a clean, quiet place.

Meditating at the same time and in the same place everyday, gradually sanctifies the area~ 'But if you are meditatiilg in a subway, or standing in line, imagine a sanctified place and progLam Yourself to tune out distractions.

Nature offers 'gcOO. settings' like under a .tree, ¡8. What you may encounter: Because beside a 'stream or the ocean,and of a misCOQcePtion that one can simply sit down and quiet the mirid for medchurches are ideal retreats. itation, many people are discouraged 3. '!he very best time to meditate fran meditating.'lhe mind generates is in the early rroLning before sunrise one thousand thoughts per Wink of as yogis do. (sadhana!)

2! hours the eye, and when we sit to meditate, before sunrise is the usual time we becalle acutely aware of these to begin - the "primal hours". other thoughts. '!bat is why we use mantras . powerful times are at 4:00 P!M. and - to focus the mind.

Distractions

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i 09

are the rule.

Just keep going back to the nantra, the breath and other points of fccus. You may feel unccxnfortable during meditation, but you will feel much better afterwards.

Since meditation' is alsc a cleansing process, a lot of "garbage" may ccme up. '!his is normal, and in fact, desireable. It means that the process is working. .L:On I t expect to sit . in. bliss every time! When thoughts. come up, don't reflect or act on them.

Just let them pass like. the flow of a river. You may even become negative or enctional. Fine. Experience whatever happens and let it go to the universe. '!he process is working. Over a periOd of time, you will be pleased at how much lighter you feel and how certain things no longer !::other you.

9. Be sure to keep the spine perfectly straight and apply Chin Lock (see Appendix) , for the alignment of the chaJa:as and to facilitate energy flow, . during al.l meditations unless otherwise spec;ified. '

10.

Have pat:ience with yourself. ' " Perhaps you will achieve only a minute or ~ of fully focussed consciousness during the first attempts. It o::::mes with practice.

11.

To

repeat,

meditation

really

begins in the spacious II'CXleIlts after

pranayama or chanting. It is rewarding at that time to sit for a few minutes and experience the effects 'of the previous effort.

You may listen to _ ,_ the nantra chanting back to you, allow physical effects to develop (like watching the energy you have engendered pursue its own course) or silriply o:mmune with, yourself at a cellular or super-conscious level. :Enjoy that time and space!

12.

Daily practice for only 10-30 minutes can change the course of your life, transform your perscnality and help you to become your .own best pos~ s'ible self!

Even meditating only once a week produces a IlDre illumined and evelving consciousness.

A-LIBERATED PERSON is always a happy person.

He does not lack in any material comfort.

He does not know any power on earth which can insult him.

He lives in grace in this world and when he leaves the body, he is respected for generations to follow.

Everyone can be like that.

Yesterday's sinner can be a saint this minute!

The only thing required is a decision.

"Am I to guard my future and choose to be a liberated person or am I to block my future and by by the material-physical aspect of the world?"

1969

110

M~DTTATTON

FACILITATORS

When you want to meditate but don't have time to do a complete yoga set first, try one or !lOre of the following exercises ~before sitting. End each by inhaling, pulling Mulbhand, holding and ~aling (or inhale, exhale and then pull Mulbhand and hold

FRCGS to stimulate the 1st & 2nd chakras and help·· you sit: ~Squat on the toes, heels raised and touch.,.. ing each qther, arms between le.gs fingertips on floor, and head up.

Raise buttocks, allowing head to drop and look at knees and repeat 26-52 times.

Follow with forward bend.

FORWARD BENDS to stretch legs, stimulate the life nerve and navel energy: Sit with legs stretched out in front, bend over grasping toes and exhale as you pull the head to the knees, inhale· as you cane up, and continue.

Or, sit with legs spread wide apart, tOuching head to alternate knees for 1-2 minutes.

CRC1il SCUATS to stimulate and circulate energy frcm the 1st & 2nd

chaJsras. and to make sitting easier: Squat, extending the arms straight ahead (or place hands in VenuS Io::k on top of head), and stand, repeating for 26 or 52 times.

You'll be glad to sit down.

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111

INVERTED CAl'lEL LIFTS to raise kundalini energy up the soine: On hac;, bend knees fu"awing heels to buttocks feet flat on the floor.

Grasp ankles and arch the pelvis up, lifting the navel towards the sky on the inhale, returning to first position on exhale and continue 26 or 52 times.

GURPRANAM to stimulate pituitary and pineal glands and 6th and 7th chakras: Sit in Rock¡ Pose and rest the¡ forehead on the floor, stretching the arms out in front, palms together, and hold with long, deep bre .athing for 2-2 minutes.

a:I1IKRASANA (or Wheel Pose) to stimulate all the chakras and energize the spine: On the back, place fingertips just under the shoulders, pointing them to'Nards the feet, and bend knees bringing heels to buttocks.

Inhale and lift torso into an arch, keeping the anns straight and try to straighten the knees. Arch the neck and look at the hands, and hold with Breath of Fire for 30 seconds-l minute, or as long asposs~ble. '!he spine tingles with excitement after this.

TRIANGLE POSE to stimulate the pituitary and relax the spine and the mind: With feet hip width aprt, bend over and place hands shoulder-width apart about 3 feet in front of the feet. Raise but"tocks in a triangle, 'arms and legs perfectly straight, and hold with long deep breathing frc:rn 3-5 minutes End by pulling Mulbhand on the held inhale. Follow with Gurpranarn.

<

, '2

JANUIRASANA for concentration: Sit with the left heel in the perineum and the right leg stretched fotward.

Inhale, stretching arms overhead, and exhale as you slowly bend fotward and touch the head to the right knee, clasping the toes of the right foot with both hands.

Breath long and deep for 2 minutes and then reverse legs and repeat.

'1hi.s is a classic -meditation facilitator.

YCGA MUoRA for !lOVing energy up and openin<; the spine: Sit in Iotus Pose' or Siddhasana, and lower the head to the ground clasping the hands in Venus rock on. the back, breathing long and deep for 1-3 minutes

ADHA SHAKTI aw.NEE: KRIYA to stimulate the 6th & 7th chakras: Kneei and bring head to the ground, liftin<; feet and shins up off the ground and balance with the hands in Venus Iock on the back.

Meditate at the ~Point for 3 minutes.

'ro OPEN THE CROON CHAKRA: A) Right hand in Guyan Mudra on left knee,

block left nostril with thumb of' 'left hand, fingers pointing straight up, with Breath of Fire through the right nostril for 3-5 minutes.

Inhale deeply, hold and savour the space, exhale, relax and meditate. FOr a clear, focussed mind.

B) Hands in Venus rock on top of the head, with Breath of Fire for 3-5 minutes, focussing eyes on the crown c:hakra, tongue pressing roof of the rrouth. \ \I"ll

\

1IFI'ER 1INY OF THE FACILITATORS assume or continue in meditation rrosture with a perfectly straight spine and slightly tucked ~n.

Place tongue .on the roof of the rrouth and begin long, deep breathin<; (4 or fewer breaths a minute) and presto! Instant higher consciousness

./.

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113

SI~ENT

MUL

MANTRA

MEDITATION

Sit with a straight spine, chin lock applied, hands <Xl knees in Gyan Mudra, eyes aJJrost closed, and mentally chant the Mul Mantra, as follows: Inhale slCMly and deeply while silently chanting one repetition of the mantra.

Hold the breath in, and silently chant another repitition of the mantra. '!hen slCMly and o:mpletely exhale while chanting another mental repetition, and hold the breath out with another silent repetition.

Repeat andccntinue for 3-11 minutes.

EK ONG KAR SAT NAM KARTA PURAI<H NIRBHAO NIRVAIR AKAAL MOORAT A..:rUNI SAT BHANG GUR PRASAt:> ..:rAP. AAD SUCH .:rUGAAD SUCH HAI BHEE SUCH NAANAK HOSI ' BHEE SUCH.

Q:ld is Q1e Truth is His Name Creator Fearless Without Emnity !mn:::lrtal Unl::om Se1f-nluminated

By GJru I S Grace Meditate.

True in the Beginning True through the Ages.

True at Present Nanak shall ~ be True.

a::MMENTS: '!he Mul Mantra is the basis of all mantras in I<undalini Yoga. ''!his version is partiC),llarly Powerful. Begin with the shorter tiIres and slO'!"'ly build to the longer times. '''It> repeat this mantra and go into its depths is to entranced by the depths of your own soul. It is a canpass point that points to QXI, describing Human-in QXI consciousness. It sets you on the right path. It is both a mantra and a sutra. It forms the. basis of the consciousness we wish to acquire - that consciousness that exists in our very souls. 11

114

LAYA

YOGA.

#2

sank or Cbnch Kriya May 29, 1970

1. Sit in EAsy Pose with chest out, chin in and sPine straight.

Raise arms at the sides with hands in fists and thumbs p:linting straight up.

Cbncentrate on the top of your head, making a triangle of your two eyes and the top. Breathe slowly and deeply inhaling ~ the bottan of the spine to purify the system.

If 1:he angle of the hands is a little off, it will not form a rragnetic field, which is what rratters. Cbntinue for 3 minutes.

(Gives the pcI'w'er to control your death and destiny.)

2. Now, move your fists next to your ears without touchi.n9 them (2" away), thumbs still p:linting straight up, elbows a little forward.

'Ibis mudra is the shape of a Conch shell. Listen to the sound through the hands - you are listening to the. eternal ocean through them. Continue for 2 minutes.

(Whosoever shall 00 this sadhana with love, devotion and faith, shall have rrastery and the whole creation shall serve him.) .

3. '!hen circUlate the 3~ cycle chant inside of your head for 10-15 minutes, in the same mudra. (see pg. 117) El< Ong Kar, Sat Nam,

S:i.r:i.

Wha.

He

Guru.

If you perfect this mudra, there will be nothing that you cannot '!he sank and the conch and the gong represent the Infinite sound c1.lrrent. sank is the Divine, Infinite Voice, Conch is the symbol of that infinite sound current, and the gong opens up the chakras.

Laya Yoga tuneS you in to the Universal Flow. If you want ~ go 800 miles, you have to iusa an ¡aircraft. '!he craft knowntg,sages and saints, and now .available to you, is Laya Yoga teaching, the ''know how" â&#x20AC;˘ . All who breathe are brothers. Personality serves yoga, not viceversa. 'I\1ming individual E!go to Universal B;Jo insures liberation. '!he same power creates as destroys. If Your sadhana has been done, your action will be unattached. D::>n't waste your body - use it for sadhana. Whenever you call on your teacher, he will stand between you and time. If you call on your ego, time will affect you. A man who rrasters sound current, rrasters time. a:MMENl'S:

know, nor any sound you cannot hear.

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115

LAVA

VOGF\.

#4-

June 7, 1970 and october, 1911 NOI'E: '!his

kriya is to be done only in the early morning.

1. Sit in the - posture most canfortable for meditation, with the chin tucked in and the neck and back straight.

Tune in to the personality of the teacher (within) and find the radiance, (with the Adi. Shakti Mantra) • It is possible to exchange the current of life, the prana, fron your hand into the Infinite Hand.

Continue for 5 minutes.

2. Separate the fingers and thumbs fron each other, equally, but join them to the fingers and thumbs of the opposite hand and place the mudra (Bhujan Mudra) at the mind nerve (solar plexus) • Remain for 2-3 minutes, then inhale, exhale and relax.

3. Bring the Mudra to t.lle Navel Point, pointing the thumbs s~ght ahead and the fingers down. Apply Mulbhand and NeckUXk. Breathe deeply and quickly, silently chanting

So . on the inhale, and

Hu.n.g on the exhale.

Kundalini wiB rise fron the navel to the top of the head. ~'lithout Mulbhand, this kriya can 't happen at -all.

Really ~ ·the area be~ the 2nd and 3rd chakra with the breath. After awhile, replace the mantra With "sat Nam" and continue for 5 minutes. Inhale, focus on the top of the head, exhale and relax.

4 •. Hands still in Bhujan Mudra, chant the 3-k cycle Iaya chant for 5-10 minutes, spinning it up the spine. ('S:e p;.

117. )

El<: Ong Kar A S e t a. Nam A S i r i Wha. A He Gu.ru.

ro1MENl'S:We beCome ilmortal when we create Him in us. we mess up the jOUIIley when we mess up the body. A clean, pure body indicates a rediness for the destination. If the body CaIU10t sit still, how can the mind be made still?

Wisdom belongs to those who practice it. May love flow fron all of us. '!he IlOst humble on the earth are the IlOst high in the Hause of 'God.

116

LAVA

YOGA

B

August 22, 1970 1. Sit on the heels in Rock Pose, or between them in Celibate Pose.

Place the fingertips together, but not the palms, slightly separating the fingers from the adjoining ones on the same hands, and place the mudra between the solar plexus and" the Heart' Center • Inhale deeply, exhale completely, and pump the stomach for 5 minutes

2• While long

your

teacher

Sa.t

Na.m

chants

inhale on 'the Sat and exhale on the Nam, concentrating at the top of the head, for 10 mins.

3. Wrap your arms behind you and clasp the elbows with opposite hands.

Look a t the top of your head, and pulling Root Lock, chant ~'kal.

7 times, ra1s1ng the pitch on the 5th repetition. (Time unspecified. ) •

$

.1\.. ".. . t31

;lJi .jl'Ji JjjL J'iIl IJ J;Ji ;;; . . .' ,.....

1.0,.. • ...,

It

~

COMMENTS: To tune into the rhythm, you have to take that voice to the center of your consciousness.

"Akal" means one .who never dies; God consciousness never dies. Don't oppose yourself.

Let it flow, l~t it happen." Prayer has no meaning if you can 't relate to God. To tune in is to consciously relate to that Supreme Consciousness.

NOTE: Laya Yoga #1, 3, 5, 6 & 7 appear in Sexuality & Spiritality.

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117

.

M.~RS

MEDITATION December 15, 1970 (For the heart)

This meditation wipes away all previously created kaJ:ma.. up to this point.

Meditation is an individUal thing. Wrong meditation will have negative effects. Right meditation will bring right desserts. <:nee you set yourself, forget the body and the pain (just nerve adjustments). '!houghts will opp::>se your joining with Spirit. .

1) Sit with straight spine, and cup hands before the heart, with eyes closed.

Request the Lord to Open up your heart, so that it may open up to Him. Inhale the I10rd I s sweetness and love, and exhale negativity.

(Time unspecified.)

2) kMer chin into cavity between collar !::ones, with neck and spine straight. Inhale and exhalE! by inches.

Dem:ms will hover over you ,but transcend them and unite. Continue for 45 minutes.

3) Olant H a. re for 3 minutes, then inhale and exhale 3 times.

4)

'!hen chant the

3t

cycle rnantra:

Ex

Onc;;; Kar .7:>,.

Sat a Ne.m "A S1..r1.. Wns. "A

He

Guru

"~", shaIply contract the navel, visualizing navel energy descending to the rectum and sex organs. <:n the first "A", pull Mulbhand and on the second "A" (after ''Nam'') pull Diaphragm Lock, visualizing energy spiraling up the spine through the chakras. en the "A" after ''Wha'', pull the chin IDck, seeing energy spiraling up through the neck, and on ''He'', relax Mulbhand and Diaphragm Lock and allow the spinning energy to leave through the Crown Chakra. '!he entire rnantra is chanted in one breath. Relax.

<:n

118

BREATHING

&

TO

CHANGE

ALTER

NOSTRILS

MENTAL HeM to

AT

WILL

STATES tp It:

Sit in a cx:mfortable

meditative posture with ycm- spine straight.

Interlace ycm- fin;ers with ycm- right thumb on top.

Place ycm- harx!s at the center of

ycm-

dia~

line, tOOc:hi.ng ycm-

body.

Close ycm- eyes. concentrate on yoUr breath at the tip of yCAJr oose. see !ran tlOSuil you are breathin;r. within 3ini.nutes yc:u shcW.d krx:r.r. 'lhen change it.

If you are breat:hing priJnarily through your left nostril, consciously change to your right tlOSuil.

Be sure to keep ycmshcW.ders o::cpletely relaXed. You should have a pressure at yCAJr hams, but none at your shoulders.

web

Practice changing this breath back and .forth for as lorq as you like.

1 minute is a good time. You can do Up to 31 minutes.

What it will do for you: 'Ibis exercise will alter your energy by changing th!,! active nostril. If you are thinking scmething neurotic, and find that you're breathing thrOu9h your right nostril, start breathing through the left nostril, instead. ('Ibis changes the energy fron fire to cool).

If you caimot relax or sleep, change to the left nostril. ~t if You are irritated, depressed, or in a wierd mental state, sta,rt breathing thrOugh the right nostril. If you.are tired and neeCi ext;ra energy, .change to the right ,nostril. In 3 minutes you will be.¡ a different person.

'Ibis ability to change nostrils should be taught to children within their firSt 3 years. ~ising this ability can Prevent ~ervous breakdowns.

NOI'E: With practice, you can switch nostrils simply by concentrating and shifting the gaze to the side you want to breath through. Another

technique is to lie down on the side of the operating nostril and put a small cushion under thataxmpit, pressing it with the¡ weight of the body. '!he science of the nostrils is called SWara Yoga. It teaches that when one nostril is dcminant, the opposite hemisphere of the bram dcminates. '!he left nostril and right hemisphere of the brain are considered lunar, and the right nostril (and left hemisphere), solar. It is recanmended to change nostrils at the first sign of disease.

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119

POt·JER

PR T MAL

.

\

\

\

\

,,

I

'\

,,

\

,,

•,

,

. ,.

,

\

.·· I

\

\

\

I

I

I

I

I I

I

I

.

,.,,. ....-. .•

3. Breathe in such a way tha t the breath creates the mental sound

Sat with the inhale, and 1'1 am with the

.•

~xhale ••

4. Imagine pranic •.nergy (No time was specified.

flowing

in and to -elle navel

I

I

I

2. Inha'le and contract rectum ............ and sex organs.

Pull in the ' navel point.

Hold briefly. " ....

Then Exhale and release the - __ locks.

-----

I

I

I

\

,,

I

I

\

•

.... ....

••

•\

. /

.

I

,

1. Sit in Easy Pose, hands in Gyan Mudra, sp~ne erect, eyes fixed at the tip of the nose.

I

I

point.

COMMENTS: If concentration is good, the entire back and spine will heat up.

It is written that one who perfects this kriya can master death and old age.

He can learn to transfer prana to another being for healing and even extend that pers0t:l's life.

He will not be affected by his past negativity and no negative thought will penetrate his projection. It is a simple meditation, but it deals with the PRIMAL POWER OF CREATION.

DEVILS AND ANGELS: God won't accept you as an angel, because he never sent you as an angel!

He won't accept you as a devil because he never made a devil out of you, either.

August 7, 1975

.-

I I

120

PRANIC MEDITATION February 16, 1976 I~ Easy Pose, \o:ith stI"aic;;ht spine, make fists. with JupiteI" fingeI"s stI"aight out, thumb on tucked fingeI"s. JupiteI" fingeI"s CI"OSS at middle sections. I"ight on top, (palm facing down, left undeI"neath, palm facing up), at diaphI"agm level. Fingers aI"e stI"aight & flat.

Inhale slowly and deeply foI" 15 seconds thI"ough nose, and exhale slowly & completely and fOI"cefully (so tips of JupiteI" fingeI"s aI"e touched), thI"ough puckeI"ed mouth (not whistling) foI" another 15 seconds Fingers will feel cold. Never do this \oJith a quick breath. !'lecH tate on YOUI" o\.:n prana carried by the breath, ,for 11 minutes maximum.

Then lock fingers and stretch.

CO~!."lEN'!S:

To maintain youthfulness of mind and body, despite. age.

Brings health and healing ability., â&#x20AC;˘ fertilizes the brain so there is no depression. You may ya~~ or stretch but keep on with the b~eathing.

Eliminates fatigue, gives constant flow of energy. You'll become intuitive and universally sensitive (sensitive to phenomena Like earthquakes, etcJ, you will not get tired,

PRAYER:

Have you ever understood what a is?

You create a vibratory effect and it goes into the Infinite Creativity around your psyche, and the answer comes, expressed in the energy of a job done.

You say, "prayer works!"

It is only your mind which has the power to concentrate and work with that beauty.

If you can relate with that Universal Radiation so the beam and frequency of projection is clear, then 'you have communicated with the universe and it will support you, just as happy parents will support their offspring, their creation. This relationship of consciousness to the Infinite Consciousness .is the one fundamental requir~ment of life and the aim of yoga. pr~yer

Quoted from Sadhana Guidelines

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121

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MAHA

SHAKTI

( Wh i s t 1. e September 7, 1974

PRANAVAM

K r.- i ya. )

1. Seated in Easy Pose, hands in Guyan Mudra, focussing at the 3rd Eye, inhale through the nose and exhale with a whistle (opening the lock of ignorance) for 5 minutes. Listen to the whistle at the Brow Point and to the sound as it surrounds you, and on the back of the neck. (For the lower brain.)

2. Reverse - inhale with a whistle and exhale through the nose, focussing at the 3rd Eye for 15 minutes.* (Brings clear epnsciousness, strong mindedness, unfolds closed cavities, takes you' to unkna.m limits.

For¡ the upper brain.)

3. Inhale, hold the breath .and meditate on the rectum, visualizing the 4 red petals of the chakra rotating, while rythmically' contracting and relaxing the rectum for 5 minutes.

4. Meditating on the rectum and obsessions, chant Laaaaaaa

for 5 minutes, to join prana and apana.

NarE: We found 3 versions of this pranayam, two of which gave it as above.

The third version emitted #4 canpletely, and repeated #1 & #2, twice (3 times in all) with breaks in between, and the durations of each were 5' minutes¡ only, to 'be increased to 7-!- minutes, with 4 repetitions in all, after practice. Then it specified doing each (#1 & #2) for 15 minutes without breaks or repetitions. The cc:mrents below came fran this version.)

CCX'1MEN1'S: This exercise massages the brain, stimulating certain brain cells, and produces tolerance, eliminates tension. Practice morning and eVening for 15 .days and you will never be disturbed. '!he ring of the rectum is the base of the Si!ver Chord and when the O1ord massages the. crown, man beccmes a god. The M1.iladhara Chakra at the rectum, has four red petals representing the 4 magnetic fields; the elephant represents vlisdcm and tolerance. A positive magnetic field or aura attracts friends, virtues and high vibrations. Mind is governed by brS9-th and br-eath is the physicai method of controlling the mind. NegatiVity is insanity or conscious loss of mental control.

Mind is energy, not the self.

The subconscious is the self. You can nia"~e the brain work to clear the the subconscious. The mind goes above right and wrong when we have a confirmed positive attitude. . By meditating on the teacher you will get his p:lWe:' by meditating on G::ld you will get His powers. IÂĽ meditating on the breath, you'll get the power of life! The rules of this exercise are: 1. You must be detenni.ned.

2. No one can help you: 3. Keep your vibrations high - (the canpany of a positive man wil.l uplift you, and a negative man will bring you down).

4. Keep up! 6 lines describe this exercise and 6 pages describe its effects!

1'22

MENTAL

1I

L.. EVfTATTON

After doing a powerful navel kriya, lie on the back to deeply relax.

Collect all your conscious energy at the brow point.

Then let that sphere of energy descend to the navel chakra.

Feel the beat of ,the heart there. On each beat, hear the echoing sound, ' ,

Ong,

ong,

ong

__ -

As you feel your energy begin to vibrate with the sound, see ,the' 'spinning' 'vortex' 'spreading' ·out· 'from' 'the' 'navel".' 'In'~ ·this· mental body, let the mind raise u~ and out of the navel chakra to float freely in the vicinity of the physicaI body for 515 minutes. .-.,,-......

J ..~;.

I"I!J;.:;~

\

1fII'---.....

•.. ~;-... r -

\~ .••"-~

'~~

---;,--___ ~

..-------.

. - ..~

.. ~ •• _";'-- .. ~:,:'::J-." _ '

------",.:::-:!:'7- .•• - .... ''''--",,' --_.- ••-.-.---- ~ -:.-..::-~p.

--"

1'-

'.....

~

.... --- ----------.. ..... . ."", , ; ------------ .. ~

_.~. "

Then bring yourself consciously back to a ~ull body fe,eling.

Enter the same way you left., Take several deep br~aths and stretch the body, archig the spine like a bow a few times.

Circle the hands and feet on the wrists and ankles. Rub palms and soles to.gether. Then sit up and feei great!

COMMENTS: This is th~ beginning of mental levitation, the ability to ,project the creative center of the psyche to points beyond the body. By leavi~g through the navel point, the physi~ cal energy is stimulated to maintain the body.

Sometimes a person tries to proj ectand has a weak navel center ., The body can then get cold and illness and disorientation can result.

This technique, (through the navel point,after a powerful navel kriya) opens the capacity of total relaxation and physical regeneration!

I' I I

I: I

.1 I I I I I I I I I I I

11 I I I I I I I I I I I I I I I I I i

123

BREATH

PURIFICATION

&

NAVEL

ENERGY

February 23, 1970 A) In Easy Pose or ICtus Pose, imagine yourself to be a very beautiful person and a perfect yogi.

Straighten the spine.

Raise upper aImS parallel to the ground, at the sides, and bend elvb::lws with foreanns at right angles.

Press the hands back with palms up, as though you are pressing on a wei.g!1t.

Meditate at the brow point.

Inhale deeply, hold briefly, and exhale canpletly while pulling in the navel, four times, mentallyvibrating S 8 t with the inhale and N 81n with the exhale. '!hen inhale very deeply, hold the breath and apply Mulbhanda, imagining prank energy flowing frc:m the COSIlOs to meet apanic energy at the navel point. Feel very divine and light. '!hen exhale canpletely, and continue to apply Root Lock with the breath held out, projecting the mind to unite consciously with the Divine.

Relax the breath and repeat the cicyle, contimling for

5-10 minutes.

In Easy or ICtus Pose, rest the hands on the knees in Guyan Mudra, focussing at the 3rd Eye, and breath long, deep and' p:lWerfully through both nostrils for 10 minutes. *

B)

'Ihis ueditation charges the navel center and balances the lung meridians, increasing the flow of heal.i.Tlg energy through the hands. As navel energy is distributed through the nadis the entire body is cleansed and regenerated. If you slowly build the time up to ooe hour a. day, the nerves will be strong and the mind easily focussed.

Meditating on the breath gives you Cl, sense of the beauty of life and the beauty of self. If you are to have a stralg mental foundation, it lmlSt begin in the recognition that you are a beautiful soul. Self-respect leads to respect for others, and gives the }.XlWer toaco::xnpliSh tasks, be straight forward and truthful. . a::tolMENI'S:

*See ''Breathing to <lIange Nostrils at Will" page 1 18 â&#x20AC;˘

/

/

124

RAJA

YOGA

MEDITATION

FOR

TAP A

1. Sitting in Easy Pose, hands in Gyan Mudra, be aware of the breath as divine flow, awakening energy. Feel it as the pulse of life, with long, deep breathing (and notice if it is fron the left or right nostril).

2. Focus at tlie First (Anal) Olakra and contract the anus, feeling the' breath massage it on the inhale.

Feel elimination through it on the exhale. O::mtinue for 1 minute.

3. Focus at 2nd (sex) Chakra. Inhale and draw the first and second chakras gently together. Continue for 1 minute.

4. Focus on the 3rd (Navel) Olakra, drawing all three lawer eenters together with .each inhale for 1 minute.

5. Concentrate on the 4th (Heart) Clakra. Pull Diaphragm Ia:k on the inhale. With long, deep breathing, pull energy higher and higher up the spine~ I· •

I

,

'lhen focus on the 5th ('lhroat) Olakra, applying Oti.n ~. .

Look up to the 10th Gate (stimulating the 6th~.~~ C1ala:a) •- Visualize a shining rod up and down the spine.

Inhale, exhale and hold the breath out.

Inhale .., and relax the.breath. '

6. Inhale, pull all the locks and pump the belly 5 times. EKhale, inhale and pull' all locks, pumping the belly 8 times; Repecit, pumping 10 times, then 12, 17, 22, 14 and then 26' times. 'lhen, with long, slow, deep breathing, concentrate steadily on the pranic flow up the spine into the Pineal ~...

Gland

.

7. Press lawer back forward, with hands on knees and practice Breath of Fire for 3 minutes.

, A..:':'

/" t"f>

8. Fran the Navel Point, chant

Hu.m faster than once cl. second for 3

tnJ.nU~. ~t:es~"/""::::::""';';""---_ _-1=J~j

9. I.cok out top of skull and chan

Ong fron where the nose joins the throat.

Relax and go into the sound current, vibrating with all the atans in the cosrros. .

Pawer of the set depends on mental focus of pranic energy channeled by the breath along the silver cord into Infinity. "Hum" means 'we' and

"ong", 'Infinite Creative ConsciouSness'.

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125

HEART SHIELD November 10, 1980

MEDITATION

Sit in EaSy Pose with a straight spine.· Place right hand in active Gyan Mudra (index finger curled under the thumb, the other fingers straight and joined), wrist resting on the right knee. Left a:rm is bend and relaxed, left hand about 6" fron Heart center with palm facing the bcx:1y, thumb and fingers straight, tense and joined.

Concentrate on the hand as a shield to the heart~ For the magnetic field to corresp:md, the I antennae' must be tense.

Inhale deeply and exhale canpletely. Repeat twice rrore. '!hen inhale and begin ·chanting the mantra with the usual melody.

Sat Har~

Sat

Narayan Wane Narayan S a t Narayan Wane

G~r~ Na~ G~r~

Har~

around other <XM1ENI'S: When you feel very tired and feel nothing is corningout, this is a tool. BOT rcN'TCIVEROO ITl I have given you something \oIhi.ch is very sacred and very secret. OITerdrinking' nectar cansometirnes give a bad belly. So just do it three to seven minutes in absolute calmness.

As you concentrate on the shield of the hand, you will feel a heat of power-

ful energy going through the hand to the Heart center. the head is wrong.)

INSTANT

HEART

(Concentrating on

CHAKRA

OPENER.

March 7, 1972

Inhale, \oIhi.stling Exhale, chanting Try it.

It works!

t.

Whev-lwv-lv-lv-lv-l"

•• L a. a. a. a. a. a. a. a. ••

126

MEDITATION

SERIES

Note: The following 7 meditations were given in a series, in New Orleans, on June 11 & 12, year unspecified. The charming illustrations accompanying the notes showed the figures in Rock Pose Each may be practiced alone with the time extended. G.K. #1 - A BEAUTIFUL, BLISSFUL MBDITATION TO INCREASE COURAGE AND BRING KINDNESS TO THE EXPRESSION Si ttiilg in Rock Pose and Surya Mudra (sitting on heels, thumbtips touching ring fingertips), with the other fingers straight, lift the arms to 60° up in front of the body, keeping them very straight.

Breathe very slowly and deeply as you concentrate on the tip of your nose for 5-11 minutes.

Then inhale, hold the breath, ,raise the arms overhead and clap. the hands.

Then relax and enjoy. #2 - INFINITE KRIYA: A GUARANTEE FOR HAPPY DAYS, BUILDS CAPACITY, AND STRENGTH - OF SENSITIVITY HEART. In comfortable meditation pose, with chin tucked- in,' chest out, spine straight, cup the hands one over the other at chest level in front of the heart, and look at them with the chin firmly in.

Continue for 5-11 minutes.

Then stretch up, hold the breath, exhale and repeat 3 times. Then stretch and widely open the fingers, turning the body left and right, and relax.

To build capacity, sensitivity and strength of heart.

To harness human energy.

A guarantee of happy days.

This meditation will add years to your life if practiced regularly,

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127

#3 MEDITATION FOR THE TECHNIQUE TO ACCOMPLISH, & FOR THE HEART AND LYMPH SYSTEM In meditative pose, make claws of the hands and curve the arms in front of the chest without touching them (as though you were hugging a barrel). Keep the arms, hands and fingers very tense until they shake and vibrate vigorously, with long, deep breathing.

Continue fqr 5-8 minutes.

Then raise arms and make hands into fists, deeply inhale and exhale 3 times and relax.

This tunes up all the glands associated with the heart.

It strengthens the heart and to~es the lymph system.

This . meditation, combined with the breath, gives one the technique to accomplish.

COMMENTS: Power of accomplishing must be in harmony, for the rhythm of the heart is the rhythm of the entire being. When flowing with that rhythm, we are in harmony with creativity.

, #4 TO HARMONIZE WITH THE MAGNETIC FIELD OF THE EARTH AND TO EXPERIENCE PEACE AND JOY

H1H In comfortable meditative pose, stretch the arms directly out to the sides, parallel to the ground, with the palms down.

With eyes 9/10 closed, and long, deep breathing , continue for 3 minutes.

Then stretch and meditate.

To experience peace and joy, relieve stress and strain under any circumstances and harmonize you with the earth I s magnetic field: You become 84 times stronger.

128

#5 - MEDITATION OF PRANA TO MAKE YOU YOUNGER AND ELIMINATE ALL DISEASE. Now, raise the arms straight ahead and 60° up, and stiffen the fingers, thumbs by their sides, very tightly until. they shake.

(The ears will itch if it. is done correctly.)

Eyes 9/1 0 closed, keep the shoulders relaxed.

When the breath' becomes important, you will be connecting with pranic life force.

Continue for 3 minutes.

Then inhale, hold, let go to the universe and relax.

Do this for no longer than 5 minutes at first, but you may gradually build up to 31 minutes.

This meditation literally makes one younger and stops the cycle of decay.

It is the "M=dit ation of Prana 11 and eliminates all disease when done regularly.

#6 - MEDITATION FOR RADIANCE AND REVERSAL OF AGE •.

Press elbows tightly into the ribs on each side and bend the forearms' up at a 45° angle.

Pull the thumbs strongly back so that they point up, allowing the other fingers to relax. Meditate on the Heart Chakra, rising above the pain.

Continue for 5 minutes.

Makes the whole area radiant.

Reverses the aging process.

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129

#7 LOTUS KRIYA, MEDITATION OF CREATION, TO CROSS ALL ADVERSITIES.

Still seated in meditation pose, join the hands at thei'r bases in the shape of a lotus at heart level.

To begin and between each repetition of the mantra, the thumbs and small fingers are separated, and then joined .as follows.

Chant the "Bij mantra" Sa

Ta.

Ne.

Ma.

first in the Human Language (audibly), joining the thumbs and little fingers, chant "Sa" Then J01n the ring fingers, chanting "Ta", then the middle .fingers, chanting tlNa" , ,and last, the middle fingers, chanting "Ma tI â&#x20AC;˘ Then repeat the mudras and mantrCi, whispering it, in the Language of Lovers, and finally, in the Language of God - silently.

COMMENTS: Meditation of creation is one of the most powerful medi tations known.

This is.-' the meditation on the power of the word and the creational power within. Rhythm of polarity is changed. It is a promise to one who practices this kriya that he will cross all adversities!

NOTE: How many repetitions in each language was not specified, nor was the length of the meditation C"iven.

Since the others in thi~ group are all short, it may be safe to assume that this one is shorter than Kirtan Kriya.l :

130

TRIPLE

PERSONALITY

MEDITATION

April 30, 1973 Sit like a great yogi and meditate on the basic sounds, the language of the mysteries.

Place palms OI/er ears, fingers pointing back.

O1ant, in the key of C, in cycles: Heart, 'Ihroat and Pituitary,

La.

'U.rn

·r a. :r- a.

'U.rn ,.

1. a. -

releasing and then pressing ~ after each syllable.

Diagnose effects and tell no one!

way the

cx::MMENI'S: In our sequence of life, We all know the sequence will lead to the consequence.

Patterns bring the same pain again and again. We exist and it exists· around us. We are caged by our environmei'nts. We know we want to change, !:ut we can't. When we do not have a longing to belong, nor an object to reach, we cannot act.

VOG.7:\. EXTENS I ON April 6, 1971 "

Sit in Rock Pose or Easy Pose with right arm fqrward and 60° up, palm up, and left arm back and 60° down, palm up. As you chant On.g-

.

,

...

I 'I I I I I I I I I I I

fold the fingers over the palms alld as you chant Sohu.n.g

"I

open palms, ,With the eyes closed and focussed at the Brow Point.

O1ange position of the arms every minute.

Q:mtinue for 11 minutes.

I I I I I I

'!hen inhale and' pull in on the navei point, eyes focussed at 3rd Eye, hold, eXhale and relax. :Repeat entire medittation with palms open on "Ong", and closed on "SOhung". aH1ENI'S: A child in the \oOnb does 84 yogic postures. D:m't be attached to the path! Bhakti Yoga must become Shakti Yoga - then su1::mi.t to God.

----------

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131

LAVA

VOGA

TREA

KRIVA

Sit on the left heel, with the right foot on the'left thigh, right knee off the ground.

Hold th~ right foot with the hands.

Apply Neck Lock and Mulbhand through out the exercise.

Concentrating at the navel point, (and pulling it in and up), chant Ong

Release the navel point and allow the energy to flow up to the Heart Center, as you chant So

Hung

Continue for 31 minutes.

COMMENTS: "Trea Kriya" is an advanced Laya Yoga chant for the Heart Center.

"Ong" means "Creative Consciousness" and "So Hung" means, "I am Thou".

Any time "So Hung is chanted, it affects the Heart Cha~ra.

DEEP

MEDITATION TO HEART CENTER

OPEN

December 19, 1970 Si t with upper arms out at sides, parallel to the grou~d, forearms bent straight up, hands in Gyan Mudra.

Inhale, pull Mulbhand and chant H'\..1ITl

16 times as you exhale. Then deeply inhale and completely exhale 4 times and hold to prevent chest pain.

Repeat f.rom beginning, this time chanting "Hum" 20 times.

Repeat again, chanting "Hum" 24 times.

COMMENTS: Hum means, "We, the total universe". If you meditate on it, it will open th~ Heart Center faster than anything else.

132

PROJECTION & PROTECTTON fROM THE HEA.RT

-

,. ...,,'=:'.~ , .' . ,! .' .' .. " .,,.'

.,. ,. ,.. ,, .,' ., ,. ,. , ".'

,~ ~,

.".

, .,.

February 20, 1975

Sitting in Easy Pose with palms together at the Heart center, thumbs crossed., chant

A.d

as

Gurey Name

you extend the arms up to 60 0 â&#x20AC;˘

Irihale powerfully as arms return to Heart center, and OXltinue, extending them again as you. chant

..::Tugad

Gurey

Name

Inhale, returning the arms to the Heart and 'chant

Sat

Gurey

Name

and repeat, chanting S~r~

Guru

De~ey

Name

Project the mind out as you chant.

Palms can part as the arms eXtend.

Continue for 11 minutes, adding 5 minutes per day up to 31 minutes, until yOu feel perfect at it. ~ : 'lhis meditation gives you an enchanting, magnetic personality, with many unexpected. friends. Watch out! '!he MANGAIA 0iARN MANTRA surrounds the magnetic field with protective light. It means, "~bow to the Primal Wisdan. I bow to wisdan through the ages. I bow to the True Wisdan I bow to the great, Unseen Wisdan.

KRTVA

TO

ADJUST

M~GNETIC ~IELD

March 26, 1979

Sit in Virasan (sittin9 on left heel, with right foot flat CX1 the ground in f%:pnt of the ,1:x:ldy, spine perfectly straight) â&#x20AC;˘ Press the hands on their r.espective ears, with fingers and thumbs extended. and joined, pointing straight up exactly perpendicular to the ground, and keep them in f],at planes. '!hen slowly pull the hands out in a perfect straight line with the ell::ows about 5-8 inches away fran the ears, but directly opposite them.

Hold the pose without movement for the entire meditation.

Inhale deeply, hold the br~th in fQr 3~ seconds, then cx:mpletely exhale and hold the br~th out for 3-4 seconds,focusing the eyes at the tip of the nose. Continue for 11 minutes.

I I I I I I,

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1 I I I I I I I"

I

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133

SMTL~NG BUDDHA KRTVA OPEN~~G THE HEART TO CHRIST CONSCIOUS~ESS

Sit in Easy Pose. Bend ring and little fingers, pressing -them down with the thumbs, keeping index and middle fingers straight, palms forward.

El.bows are pressed back and a 30° angle is made between the upper and forearms , the forearms parallel to each other.

(Mahan Guyan Mudra.)

Concentrate at the 3rd Eye diliqently. and mentally chant (at the 3rd Eye) Sa.

Ta

Ne.

Ma

"sa" - Infinity, "Ta" -Life, existence, ''Nail _ Death, "Ma" - Rebirth; light, regeneration. '!he whole mantra means "I am truth.

Make sure the elbows are pres~ back and the chest i::; out.

Continue for 11 minutes, then inhale deeply, exhale, open and close the fists several times, and relax. a::MMENTS: ~storically, this is an outstanding kriya. It was practiced by both Buddha and Olrist. '!he great ,brahman who taught Buddha this kriya found him in a nearly starved, unhappy condition. _ Buddha was unable to walk after his 40 day fast under the fig tree. He began eating slowly and that great brahman fed him and massaged him. - When Buddha finally began to -smile again, the brahman gave him this (one) kriya to practice.

Jesus learned this in his travels, too. It was the first of many that he practiced. If you love a man as great as he, it is important 1;0 prac-' tace what he practiced in order to earn his state of consciousness. You have probably seen this mudra in paintings and statues. It is a gesture and exercise Of happiness and it opens the flow of energy to the heart center. You needn't worry about learning this kriya to be a Buddha or a Jesus - just learn it to be yourself! Be 'a little selfish for your higher consciousness. Master the the technique ,and experience the state i t brings. '!hen share i t by creating beauty and peace around you.

40 DAYS OF NO NEGATIVITY: Off.er all acti-on, all thought to the Creator for 40 days and see what happens!

October 12, 196"9

.

.:,. ..,

A

SPLENDID

EXPERIECE

April 11,1,979 Sit in Easy Pose with a straight spine and press the palms together in Prayer Mudra, fingers exactly placed against corresponding opposite fingers, and palms perfectly fitted against each other. Eyes are 1/10 open, the line of vision parallel to the nose. Inhale hold the breath in and mentally vibrate

Wahe Wane Wane r---__Wane

G~ru, G~r~,

G~ru, G~r~~

Wane Wane Wane Wane

Gur~, Gur~,

Gur~,

Guru.

'!hen, cx::mpletely exhale, a.-ld with the breath HELD a:Jr; repeat the mantra at the same rhythm and rate. Continue for 31 minutes.

aM1ENTS: '!his will give you a splendid e.'<P'>..rience! Be careful that the fi.I:m, perfect lock of the' han& does not¡ cane loose.

(Sanetimes, when practicing' this, it takes courage to separate hands! we get interlocked by our own magnetic field as we practice this pranayam. It's beautiful, \IIOnderful and the simplest thing' to remember. If you resolve "this is to by my kriya and fran today onward, I will do it before going to bed, ccme what may" there can be a tremendous chang'e in yoUr deStiny. It brings neutrality of the tattvas. Each dawn sha11bdng a ITeSSage of freshness and opportinuties. As goodies are offered to Gcx:'l., 50 opportunities and grace are off&ed. to mankind. When you do this kriya with Kirtan Sohila the next IlOrning, Gcx:'l. himself will bring you the breath of life and the breath of dawn and.~ you pure. of essence So that you can eliminate hassels and life will beo:me healthy ,happy and holy! ' .

GOD: From God' you have come and unto God you shall 90.

In between' is a temporary passage through time and space.

But YOU are never subject to time and space you just pass through it.

With Guru's blessing, you'll find the guide and the gUidance. .

July 14, 1975 LEAVE THE RESULT TO

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135

DR.FEELGOOD FO'r

Ec:s: L a c y

&.

Protect ion

1972

Conce.'1trating at the root of the nose, inhale in 3 parts, silently chanting

J...

Sat. Sat Sat

Nam, !'Jam, l'J a.m,

Hold the breat.i-j briefly, the.; .e.-male, tu-"T.ing head over alternate shoulders, chanting ~-7a h e

over right shoulder, and G-u.r"L1

0Ile:: left.

Relax a"ld \o.Crk with the prana and sound curre.'1t. You'll feel geed right away, and feel t.l;e e.'1ergy of all the planets.

Continue for 7 minutes.

B. Legs out in front, grasp big .toes

a"ld totally relax, especially the shoulders, focussing at Ajna (Brow) Olakra. '!his bathes the forebrain.

(Time was unspecified) .

c.

Repeat Crâ&#x20AC;˘â&#x20AC;˘

D. Make the hands into a lotu,s.

With long, deep breathing, fill these hands with fire, rr.aking a fire torch .

Look at nose tip and thumbs. (Time u."lSpecified. ) Do this meditation when are feeling c:'iown.

Dreams will beccxne clea=. It is a delicate meditation t.l-tat oar. be done for short periods.

A, B & C lead to a state of ~stasy and create a protective shield around you. o::MMEN!'S:

you

NC1I'E: Slightly different versions of CA & B (only) were published in Kunda-

1101 Meditation Manual.

We have tr~cribed the notes as written.

GK

136

CHATACHYA

KRIYA.

May 24, 1976

In Easy

Pose, press. heels of hands together, and cover left fingers with right fingers, both tht.m1bs gtouching center section of left "Jupiter finger.

Place hands 8-10 inches out fron the nouth, e1J::lows at sides, eyes closed.. " Inhale through the nose and exhale through the nouth, directing the air through the opening in the thumbs.

Exhale CCJ'!lPletely.

Practice until you fall asleep. <XM1ENI'S: 'lhi.s will make you relax and feel good and happy. It will extend your age and make your face irmocently charmi.ng.

D:> not practice it if you have ~k to do, but only if you want to relax after, or to recharge

after\\Ork.

HAPPINESS

IN

THE

CIRCLE

OF

B

May 6, 1976 Sit in a, oanfortable rredi.tation pose with the eyes shut. Hai1ds are .relaxed and raised to 6" out fron the diaphragm with fingers together, and pointing out at 60 0 â&#x20AC;˘â&#x20AC;˘ Fold saturn fingers on top of opposite hands, right on top of left, and extend the thumbs up.

Inhale deeply, arid canpletely exhale as .the maritra is chanted iri nonotone,

Sat Sat Sat Sat Sa.t . ~at Wahe

Na.Tn NaTn NaTn NaTn NaTn NaTn G

'\..1.::r:- 'U.

for 11-31 minutes. 'Ib elevate energy. ("Wahe Guru" should be ''hooked up".)

I I I I I I I I I I I I I I I I I I I

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,

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137

["1 E D I T AT I ON

to

heal,

c o n s o l e & 'W'ash. negativity

av-lay

al 1

Seated in Easy Pose, hands in Gyan Mudra, inhale in 8 equal parts, silently chanting

Wha. on each part, stOking each chakra in turn, and then projecting the sound around the body.

Exhale, chant

releasing

the

silent

Guru

to Invinity, relaxing and merging with the shabd.

This heals, consoles and washes away all negativity.

It can be done with Mulbhand, following Sat Kriya.

PRAAN ADHAAR August 27, 1979

KRIYA Sitting ~n Easy Pose, with, a straight spine, keeping the arms relaxed, bend the elbows and raise the forearms until they meet, fingers interlaced in Venus Lock, palms in, at heart level.

Press the pads of the thumbs together and keep the eyes 1/10 open.

Inhale deeply and exhale completely as the mantra is chanted in monotone Wane: ,Guru, Wane Guru, Wane: Guru, Wane: Guru, Wane: Guru, Wane: Guru, Wane: Guru, Wane: Gu,ru, Wane Guru, Wane Guru, Wa.ne: Guru, Wane: Guru, Gur1.1, Wane: Wane: Guru" Wane: Guru W'ane Guru ...

start wi th 1 1 minutes and gradually' increase week by week to Stay at 30 minutes-for awhile and gradually work half an hour. up to an hour. (Don't be fanatic!)

It was COMMENTS: This ,kriya is very ancient and very sacred.

Anyone who' can practice it for one secretly given to people. hour can intuitively block any negative approach t~ his life.

138

"LAST··

MEDITATION

June 15, 1982

In Easy Pose with a straight spine, relax the cu:ms ·with the hands in the lap, palms up, right haild resting in left, thumb tips touching.

Close the eyes and chant the following mantra 8 times per breath.*

WAAHE WAAHE WAAHE WAAHE

GUROO GUROO, GUROO, .:TEE-O-

You will have to breathe very deeply to ccmplete the cycle, which will take 60 seconds. If the breath doesn't hold for the full 8 repetitions,' stop chanting and wait to begin again on the next cycle. Start with 11 minutes maximum and then incr "'se to 22 minutes, gradually building to 33 minutes. a:M1ENl'S: When life doesn't work for you and you don't want to 90 to anybody, practice this meditation. '!he mantra means, '''Youare beloved of my SOul, Oh God"~ It causes a very subtle rub against the center of the palate, and stimulates the 3200 meridian, known in the West as the Olrist Meridian, and in the East .as sattvica Buddha Bindu. '!he tongue and. lips correspond to the sun and m::X>n in their movement. The practice of this kriya will enable you to think right, act right, see right, look at yourself, imagine and ~t­ ate. Everything else follows. You will wipe ott a J.c± of negativity.

*PracticingBreath of' Fire will build up the capacity to do this.

MUSIC: When people forget their songs, they forget their harmony, their melody and essence of life.

If you want to' destr~y a nation, take away their songs and they will suffocate and die.

As long as your songs live, you will live and everything will come t~ you; As long as you sing your songs, you will -cut through all clouds of destiny. These songs have been given to you.

Sing them as a human and God will walk behind you!

August 7, 1975

I I I I I I I I I I I ·1 I I I I I I I

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139

HARI

SHABAD

MEDITATTON

June 14, 1978

Sit in Easy Pose with a straight spine, pulling the chin in and pushing the chest out.

Arms are relaxed at the sides, with forearms raised until they slant away fron "the sides of the body at a 30 0 angle. Palms face forward in Shuni Mudra (thumbtips touching saturn or middle fingertips, remaining fingers pointing up).

With the eyes 1/10 open, inhale deeply and chant the mantra three times, in IOOnotone, as the breath is ccmpletely exhaled:

S a t Nam..

Har:i.

Har:i. Nam.. S a t

Nam ..

Nam,.

Har:i. Nam, Har:i..

S a t Nam.. Har:i.

Repeat and continue for 31 minutes Then, remaining in same pose, chant

Saaaa.aaaaaaaaaaat

Na~"

for as long as desired.

In the same

~e,

chant

Guru Guru

Guru Wane Guru ..

Ram Des Guru

'lbree times per ccmplete breath, in a IOOnotone, very forcefully, stressing the first syllable of each ~rd. C9ntinue for as long as desired. a:x-1MENl'S: Pulling the chin in and pushing the chest out creates an .equalibrium and prevents freaking out while meditating. 'Ibis rcedi.tation eliminatE:s negativity, brings' ~itivity and aro~ the spirit to blossan.

"When ''Ialg sat Nams" are chanted with it, it makes a canbination that has nothing parallel and equal to it!

"Hari" is the Creative Energy of God and "sat Nam" explcdes it. It is of "higher potency and multiplies the p:JWer of "Had" millions of times.

If the third mantra is chanted, it will bring up Kundalini. If a person can learn and chart all three mantras, how(.ever) dumb and unfortunate and condemned fron the heavens he may be, he will recuperate 10 t:imes!

140

On9

For

&

Negati~2ty

Tens20n

Sit in Virasan (on left heel, right foot on the floor, 'toes even with left knee) and raise the arms overhead, hands clasped in inverted Venus Lock with palms facing up.

Arch spine up and back and apply O1in LoCk. COntinuously chant

Ong for 3-31 minutes.

(Guru G:lbindSingh sat in this pose chanting "Ong" for 2'; hours.)

CHArPAD

GAJ:TRJ:

January 26, 1976 In canfortable meditation posture, cross wrists at 90 0 , 10" fran nose, palms facing face at eye level, right wrist in front of left. Keep thUmbs in line with hand,. wrist and' forearm.

Focus eyes on the 3 lines of the wrist (''Wrist bracelets" or "Healthy, Happy, Holy lines"). .

Inhale and chant the GJ.ru Gaitri Mantra 3 times in one breath.

Repeat and continue for 11 minutes, chanting rhythmically and rapidly.

Slowly increase the time.

Gob:i. n d e , Har:i.nq,

_

cJ

J

(;0

M'U.l<unde, Kar:i.n'g"

Udhare', Apare, N:Lrname,Al<a.m.e

JI~ lil ?@ J J7S ~ lG

~, <iQ~ r;...,,,Co v ~ re

f\

i-t~

." '\

J.;; I=a.

:~ J!J

~i ~

IoI,r

~=t .""'-.

(SUstainer, Liberator, Enlightener, Infinite, Destroyer, Creator, Nameless, Desire1essâ&#x20AC;˘. God ID Various aspects.)

O1anting the mantra in this mudra 11,000 times is the VAROiIC SIDDHI. <:ne can avoid a pre-written death through this lneditation, manifest any positive wish and erase any negative thing in one's personal destiny.

I I I I I. I I I I I I I I I I I I I I

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141

MEDITATION

(Mind

ON· THE

curing

DIVINE.

Fulfills

MOTHER

Desires)

November 16, 1973 1. In Easy Pose, meditate on Infinite Energy caning out of the primal wcrnb, in an unending spiral without beginning or end, going on to Infinity.

• With eyes closed, cup hands 4-6" before the face and beam a mental light through them to. the Infinite Light. WatCh with mental eyes, through the hands, and see a beam of light going to Infinity.

D:> it!

It will start happening.

You'll be shocked.

You'll fall in love with it. It is very rnind-curing. Meditate with long, deep breathing.

3. '!ben chant

Saa. t a a n a a m a a ,

using t.':Ie sound as 9uru. Go deeper into meditation. Gri.de your reason to 9:0 through the powerful imaginative circle you've created with your hands, like a huge beam of light fran a torch.

Keep the hands fixed in place.

4. Put your mind into that Infinite Light of it's own ecstacy and chant

·A.d i Shakt i , Adi S h a k t i , Ad i Sha.l<::t i , Namo, Namo.

S a r a b Sha1< t i , S a r a b Sha1<ti; S a r a b Shakti" . N arno ,

N arno •

P r i t h u m Bhaga~ati, P r i t h u m Bha~~~~~i, P r i t h u m Bhaga~ati, Namo, Namo. ~ Kun d a1 i n i }J;tJ,i51§B Mata Shakt~, -~.

-~.

M t a S h a 1< t i , . 1;!.

JJ, .~~ ;.:._ ff_ ~.,~ fr: ~.. .... ~·It-:. ~ ~~ rn' ""'" !~ _~AA .... • ~~i ....., ~ "'. ilO)lO N a mo, N a m 0 • K.a 41 ; '" Aa- ta. ti, I'\&. ~ _, ........ Ha. ""

, : m &iVYtJ'!jav

a.

::

Gives concentration and mental beaming. Tunes into the frequencY of the Divine Mother, and primal, protective, generating energy•. Eliminates fears and fulfills desires. .-Gives power of action by removing blocks of inSecurity. You'll see the interplay of manifest unmanifest ip the Cosmos and in man's consciousness.

and

142

MEDITATION FOR INTUITION & OPPORTUNITY To clarify intuition and bring in solutions so you'll know what to do (not bad for start-

ers), this meditation is .Protecti~, opens the Heart center and activates things on your horizon, making You sensitive to them.

Raise forearms up at the sides,

hands in

Gyan Mudra, other fingers straight up near

ear lobe level, and arms as' o:mfortable as .possible and not pressed back.

With the eyes closed (as the eyeballs might heat up, if open! ) , repeat the mantra 3 times en one breath, inhaling deeply and exhaling canpletely.

Each repetition is in a different tonality.

Sat Wa

narayan he

Har:l

Sat

at;

0/

9"U.:r"U

narayarl nam. .

for 31 minutes daily for 40 days. j

:/»

J I tF1§ttl

.

fj

....

I}ffi!fSJ j f.t } l' J JfJ J7J JEH ) J JI j J 2

,-..1. ...... ./V.,,' ,e,"".r-- S.·«(o} Aj", $It. A".~J." ~.A. 1;_'. IV·',' ~ "'..r" ~"«(:}-"", Narayan is 'Infinity', the aspect ·that reJates to l¥citer. Hari means God. Hari Narilyan makes you becane intuitively clear. :~

Jf"~'J'"

To end, inhale, raise arms up to 60 0 with Breath ·of Fire. Inhale, stretch up very strongly, 'exhale and vigorously shake out the ,arms; ('!his meditation is so strong, you IlUSt break it at the end.) '!hen sit quietly for 5-1{) minutes afterwards and meditate on the manti:a; just letting it fill your mind. Plans may cane to you. Re-create this mantric Space seveI:a! times during the day and allow the mantra to reappear and bring clarity.

Hari Narayan makes. you intuitively clear and healing. Feel the energy in the hands and around the Heart center. '!he arms will hurt. '!he anptier the stanach, the easier it is to do. Early in the rrorning is good for it will set you ~ for the day. . .

HAPPINESS: If you want to be happy, do not hear anything negative, do not say anything negative, do not do anything negative.

November 7, 1985

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143

PROSPERTTY

MEDITATION-

January 15, 1989

In Easy Pose, with a straight spine, center yourself with several long, held breaths. '!ben place left hand on left knee in any thumb + III.ldra~ aOO. place right hand on heart, as in pledge of allegiance. With the eyes closed, .

Hera Hara Hare Hara Hara Hara Hara Hara

~ -= ..ji

Ba IlIl

$n Ba Ba

Hara. Hara Gooin.day Hara Hara Mu.J<u.n.dey Hara Hara 'Udaray Ha.ra Hara Aparay

Hera

Hara Hara Hariu.hq Hara Hare.

Kariu.n.q Hara Hara Nirnarnay Ha.~a Hara AJ<amay.

Hare

ilL

Ha.ra Hara.

Hare.

Hara.

Hara

b iiI,il1 JjII ea Ab ~ jG

ha J:ll ha ra na ha ra ha za ha

4 • .-;

Hara

J:ll

Go h1n day IlIl xa ha ... ha liar 1 \Di1 Ba xa ha .. !la

~, • • id

I J; n

za !la za ha ra ha J:ll U dIr ay Ba. za !la za !la za ha J:ll ha ... Ilir . - ay Ba ... ha

< L[

ha :a ~ klm day !la :a !tar 1 unq

I••lId:1 ha za ha ha za ha

A PE ay

A leD ay

GOBINDE Sustainer MUKUNDAY Liberator UDARAY Enlightener APARAY Infinite RARING Destroyer KARING Creator NIRNAMAY Nameless AKAMAY Desireless

Olant with the tip of the tongue hitting the ridge on the palate. '!be toogue must be stiff. '!be closed eyes must be fixed on the tip of the nose to maintian concentration. Chant 11-15 minutes when you wake up and 11-15 minutes when you go to bed (and you can listen on auto-reverse while you sleep). <XlolMEN1'S: "Hara" means God, the Krishna aspect. '!be Guru Gaitri Mantra (without the "Hara'S") eliminates karmic blocks· or curses fron the past and cleanses the aura so that it is easier to meditate and relate to the Infinite.

It is an ashtang mantra (meaning it has 8 vibrations which balances the brain) given by the 10th and last Sikh GUru, Guru Gobind Singh (1666-1707). '!he tongue hitting the Palate ridge activates neurons in the brain which will !?ring prosperity if Clone correctly. '!be closed eyec;, fixed on the nose tip, centers us and stimulates th13 pituitary gland.

You can make a tape of your 0\0IIl voice, singing the mantra in one of several melodies, or in lIOnotone, which is said, by many, to be the !lOSt effective.

Pl~ keep track of your indications of prosperity, so that the success of this meditation can be reported to Yogi Bhajan.

GK

*Please see appendix for choice of mudra.

144

MEDITATION BRINGING PROSPERITY. GOOD WILL & PROJECTION August 30, 1979 Sit in Easy Pose with a perfectly straight spine. Relax the aDlISdown with the elbows bent and raise the forearms up and in toward each other until the hands meet at ITOUth level.

Elct:end the index fingers, gently folding the other fingers and thumbs into the palms. Face the left palm in (toward the face) and the left palm out, and press the index fingers together at the tips with 10-15 lbs. 'of pressure per sq. inch., slanted at .?J1 angle so that an equilateral triangle will be forined.

Har:L Har:L

Nam ..

Nem ..

Sat Sa.t

Nam ..

Nam ..

Har:L Nar:n .. Har:L ..

Har:L .

S a t Nam¡ ..

Her:L Har:L

Nem ..

Nem ..

Sat Sat

Nam ..

Nam ..

Har:L Nem .. H.p.r:L ; Har:L .

S a t Nam,

Har:L Her:L

Nem ..

Nem ..

Sat Sat

Nam ..

Nam ..

Har:L Nam .. Har:L ; Har:L ; S a t Nam" ..

Focus on the breath and the chanted mantra. '!he spine must be kept perfectly straight throughout the entire rriedi.tation. COntinue for 31 .minutes. aM1ENI'S:. 'Ibis meditation brings prosperity, good' will and projection.

r---::o----.......,..-----------------.....;.....:;.---....,....----., PURPO~E OF MEDITATION is prosperity here and Hereafter.

Once people find out from you about your Guru, :you shall be blessed here and hearafter.

Wealth will come to you (if you) create Bhagatas (d~vot~es) and do bhakti (devotional worship) and share . wi th others.

August 26, 1988

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145

MEDITATION

FOR

GURPRASAD

December 14, 1977 Sit a::rnfortable in meditation pose and cup the hands together at heart level, palms up, upper arms pressed against rib cage, eyes 1/10 open and allC1vled to close. Feel that you are asking for a blessing fran God. Keep making your spine straighter (a crooked spine will nake one croOked, even in prayer). Feel that sanething is dripping to you fran the heavens: light of God, flow of life, suprare energy - whatever You believe in.

Jesus Olrist is sending you cookies!

Or Moses. Or santa Claus. It doesn't matter.

Feel sc:mething is dropping fron above into the cup of your hands.

IDwer yourself into this hallucination UI;ltil you start feeling it as a reality "Get into your very simplicity - just ask for simple grace. Do it for just 3 minutes - it cannot be done for a long time. But do it as best you "can.

Let us becane old, old human beings, centuries old. We used to draw ourselves onto our knees - we never used to stand up in our cave and we had sane kind of hair things where we used to sleep, curled up like a dog. Have you seen a dog sleeping? 'Ibat was the human way of sleeping. Early in the IrOrning a human being ~uld not get up - he would crawl on his knees, cane out and sit on his heel or stretch his legs forward. I'm telling you the original, canfortable way of prayer. M:lhamnedans still do it. In their prayers, this prayer exists: 'At first, everything is an imagination, like a blueprint. '!hen you start feeling the experience and it beccmes the reality.' '!bat's the difference between imagination and reality. ,Just be simple. 'You are not simple. '!hat is why it is hard for you to concentrate.

'a:MMENI'S:

Keeping .up with Kundalini Yoga has a slightly different version - time unlimited and the following carments: 'Gurprasad means "gift of the Guru". As you practice this meditation, feel yourself showered by" all the bl,essings of heaven - health, wealth, happiness, your ultimate caliber and capacity. Just let it, happen. Fillyour heart and soul with all the bounties of nature.

Simply meditate on the boundless flow of the Universal.Soul, and feel a deep inflow of spirit. '!his is a very restful posture. '!he subtle pressure against the meridian points in the rib 9S-ge gives inmediate relaxation.

NOI'E:

146

MEDITATION

FOR

ABUNDANCE

(Prepared by Gururattan Kaur & Guruchitter Kaur Khalsa)

To

Start

CENTER YOURSELF: Using the breath, slow it down and breathe long and deep.

DEFI~E THE GOAL: This meditation can be directed to any goal.

Be clear in the beginning on the desired outcome.

Don' t just do the meditation to be doing it. ~eclear on the goals and the way you feel about them.

ATTITUDE: Fee'! that you DESERVE \·mat you are asl<lng for {not that you desire it).

Feel as you WILL FEEL, when you HAVE WHAT

mu

W.l\~T·:

Mudra Hands slightly cupped, right on top of left, thumbs touching, at heart center.

Chant H a r i

Hari

~

-A.._._

-~---

Mantra Hari Hari

Hari

Hari

Haa.aaaaaaaaaaaaaaaaaaarrrr~rr

on one breath, in a monotone; \·;i th the "har" going up at the end.

After a felt; repeti tions, you \.;i 11 tune into the torie ,that is in harmony with the universe.' (Each person has a 'natural pitch that harmonizes wi th universal pitch, 'so each \·;i 11 find a comfortable sound' current.

That vibration opens you to' your higher .centers and puts you in harmony with all your bodies, and\.;ith the universe.) .

Brea.th

Se

Timing

Inhqle deeply and on the exhale, chant the mantra one time.

The 6 "Hari' s" take the same :amount of time as the "har", \·;hi'ch is held out.

They each take about 10 seconds to equal about 20 seconds of chanting on each breath.

Consciously use the POWER OF THE BREATH. On the inhale, take the breath to every cell of a\·;areness.

The breath also opens up all your channels to receive.

Inhale and exhale the' strength of the cylinder of energy.

BECOME THE VIBRATIO~.

The goal is to really FEEL THATE~ERGY AND B~ IT.

Visualiza.tion OPE~ YOURSELF UP TO THE SOURCE, -visualizing a funnel coming into

the top of your head, filled with golden light.

See and feel a stf§ladystream of energy coming -in, filling your Hhole body, coming out of the base of the spine, and do\·m into the earth for 25 feet.

This light can be golden, \·;hi te or green.

ATTUNE YOURSELF to this source of energy and acknowledge the source.

Establish the cylinder of light as constant channel of infini te flowing energy and abundance.

BE THE SOURCE, feeling its energy and vibration in every part of the body. ACK~O~LE~GE that YOU ARE THE SOURCE.

I I I I I I I I I I I I I I I I I I I

I I

I' I I I I I I I I I I I I I I I ,I

147

Inhale long and deep -

S~E

& FEEL energy.coming in thru the shaft.

As you chant the "Hari' s" SEE THEM COMING IN AND FILLING L'P THE CVP you make with your hands. .l\s you chant the "Haaarr", let it all GO OUT FROM THE HEART.

Grounding BE IN THE BODY (rather than out of the body).

Vse the meditation to be grounded, anchoring yourself with the shaft of light going 25 feet dOlrm into the earth.

BRING THE SOURCE TO YOU, rather than going to it.

Open yoursel f to RECEIVE (rather than to go out and get). \-!hen you bring the source to every cell of your body, and feel the awareness in your whole body, you anchor yourself here in earthly reality, so ·that you can receive on the earth plane.

Be HERE & NOW in your body so that you can receive the information and abundance that is given to you.

Ba 1 anc:;:::e Balance Irlhat "comes in and \-lhat goes out.

Most people have .an imbalance of giving and' receiving.

Once they receive, they are afraid to give, for fear of losing and not getting back.

Others give a\'lay everything, and are unable to open to receive.

Done correctly, this meditation balances receiving and gi'..·ing.

That is \-lhy it is important to do the "hari' s" and "har" for equal time, to let all the energy,. knolrl1edge or healing you receive, go back out.

The source is infinite, but to be a channel, \·le must also give back to keep the flo\-l even.

So don' t be afraid to let go - for you \'lill actually receh'e even more. .ll,nd don' t block receiving with nega~ivity. Open up and let it flow.

There must be an exchange for balanc!=l.

So pull it in, and give it a\-1ay \·;i th equal ease and confidence.

Create a cycle of giving and'receiving.

To

End

Inhale deep, hold, pull mulbhand (tighten the base of the spine and pull' the energy up), and exhale, releasing a ~holr]er of energy out as you relax. Repeat 3 or-more times. Possibilities are: Inhale green en~rgy, hold and pray for a result, all the energy out.

exhale and gi\'e

Inhale, fill up the cup, vibrate green energy out to fill your body and your aura, then exhfte it all out, giving it away.

(YOC can'give it to yourself, too~) Inhale, hold the breath and vibrate it in every cell in your body' - and in your aura feel ing it expand.

Exhale, release light all around you, to the class, someone in need, the whole earth.

Inhale knm·;ledge, the \·lho le ,·1Or 1d .

hold the \-1isdom,

release' it to the class and

Inhale, hold, feel money, resources, a house, trip, or \·;hatever you need come in.

Deserve to be ....'ho vou really are.

Exhale and direct it to \·:hat needs to be paid {or, to the seller, store or bank, or to what needs to be done . .

I

148

THE::.

after you calm yourself. you may v:ish TO Ht.'MBLE YOl:RSELF EST.l\BLISH .a. REL.a.T!O~SHIP TO GOD. THE U~IVERSE. YOt:R Gl:IDE. GURl:S. JESl:S. ETC. ~ yourself in the holy court. before .

Ask permission to be there.

Bow and humble yourself.

Pray for consciousness of •.......... and ask that your \·:ish be granted or fulfilled. .a.sk that the consciousness of the meditation be granted.

(You can use this instead of, or before going to the source. in the beginning, too.) .~::~

Other

Poin.ts

Don't think about \·1here. specifically. the money resources, \.;ill come from. Just open yourself up to receiving.

etc.

We need goals to have them happen.

So be clear. ~lso. be sure of \·Jhat you- \·1ant.

Don' t ask for a 'house you can' tpay for. a job ~'ou C"':IO" to h;:mdle. etc.

Be specific on qualifications ;. "a house .~ith the.money to keep it up". etc.

If be to get to. and

you are thinking of money. don't limit yourself.

You can specific. so that the goal is reasonable and you can relate it.

You may be able to feel earning $2,000. a month, and freaked out at $2.000,000. -SO-chose the amount you can .relate then specify that amount. PLl:S.· See your budget expanding vibrant.

l:SE THE MEDIT.a.TIO~ TO DE~L WITH ISSUES A~D GET RID OF BLOCKS Inscribe the issue on stone. written clearly, at the heart center . .a.s you inhale, visualize pulling the cord on a \·:ater closet. l.et the \':ater rush do\·m. flushing the issue into the ground 25 feet.

Give it back to the earth.

And then let the earth fill you back up with light and healing. You can use this with fears. doubts. old belief systems. .l\s you give back to the ear~h, the earth \.;ill nurture you. FEEL T~KE:-l CARE OF. The experience and the feeling we seek to achie\'e isO~E::ESS. The mantra. in tone \.;ith the universal tone aids this feel ing.

Cultivate the abundance. openness and the vibration of the universe in your ,,"er::.' bei ng, do\·m to every ce 11.

In the ~ew Age which is upon us. the consciousness of the universe and the la\'Js of the universe are being brought to the earthly plane and manifested here.

This meditation facilitates that process for each of us. so that we can be anchored on the earth plane. in higher consciousness to attract the universal consciousness to us.

\

I I

I. I I I I I I I I I I I I I I '1 I

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'I

149

Deep

Breathi.ng)" //

Open

to

Be

GroUnded.

F i 1. l.

,:

/"

'"

S o u r c e / ",// ' /

/

/

Cup· "

.'

/

• It. ,

"1;.,11, i

l

, I

TO

END:

•••

'!',

I( I I

1 •I I

1 "1

I ; I I

I

I•

I !I I • I I I I Inhal. e, ho l. d ..., puJ.. J.. mul.bhand energy up.

ExhaJ..e a n d sho~er energy out.

Three times.

.

"

Inhal.e g r e e n • e n e r• g y , f o r des:i..re.

Exhal.e & ,

and

.r

!

•

hol.d .& pray l.et i t go.

I

Inhal.e green' energy .& f:i..J..J.. 'cup,. '?:i..l::>rat:i..ng :i.. t I t h r u body .& aura.

E~haJ..e .& g:i..ve :i..tl o u t , o r g:i..ve :i..t to yoursel.f.

I, 'I I I 1.1· o

'I

Inhal.e,.

hoJ..d,.: feeJ.. $, resources, ~hatever y o u n e e d come :i..n.

ExhaJ..e .& g i v e i t ou~ .. p a y f o r goods/ e t c .

Hi; IU~ IHr,

150

-

PROSPERITY: Normally your faces should be radiant.

Abundance of wealth should roam around you.

Happiness is a Siven Sift to you, pr ovided you walk on this path with the word of God presidins.

Ausust 10, 1975 POVERTY is a curse, but attachment to wealth is also a curse.

June 19, 1972 THE SECRET OF PROSPERITY: Why praise God? It I S a very selfish act ~ When you think biS, you become biS. God is an Infinity. llhenever ;the finite tunes in with Infinity, it enriches itself.

That I s the secret of prosperity. ~usust 26, 1988

MEDITATION

TO

bp EN

UP

OPPORTUNITY

'!his meditation will "unstick" anyt:hing' that has becane stuck in your life. Good thing's ¡will manifest and care your way.

In Easy PoSe, arms relaxed with hands up at heart center and palms together but

slightly separated after 2nd knuckle, th\lIllbs stretched away fran firigers at a 4S 0 ansle and out to the sides and not touching' each other, fing'ers at a 60 0 angle, keep the eyes 1/10 open and focus on the tip of the nose, breathing anyway you can to chant the mantra evenly Ad Such Jug-ad S u c h Hebe (pronounced~) S u c h Nanal<: H o s e (Hoe say) Be Such .

Ennundate clearly, exaggerating "such".

"SUch makes it \oIOrk; it pumps the heavens into your life." ."

This is the last part of the Mu1 Mantra. It means ''He was true in the beginning, true through the ages and true, even nt::M. Nanak shall ever by true".

NOl'E:

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I.'

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151

BREATH MEDITATION TO STRENGTHEN THE MIND & THE IMMUNE SYSTEM . April 15,1986 Sit in Easy Pose, with left arm bent at elbow, hand up to side in Surya Mudra (thumb tip touching ring fingertip). at shoulder level.

Right arm bent up, with index finger pointing up, blocking right nostril, thumb. clasping other fingers in a fist.

Do Breath of Fire through the left nostri-l to the rhythm of Sat Nam, Wha He Guru (by Singh Kaur) or about ~reaths per second, strongly pumping the navel.

To end, clasp hands in Venus Lock before the face.

Inhale, . hold the breath and try to pull the hands apart, resisting as hard as possible, creating great tension.

Exhale and repeat three more times.

COMMENTS: To be healthy V.'e must have moral and mental strength.

If we don't have moral. strength, we won't have mental strength.

We are born with inherited strength which " /' is equal to the power of God. Our projected strength is created or blocked,by ~urselves, usually with anger, self-defeat and blame. To have strong projected strength, we must consciously work out what we are using to block it. Our psyche and energy centers have to be adjusted by us.

GUILT has one gift in life doubt.

Doubt is nothing Qut that which splits y.our personality ••• and then you always hang. in hell, roman~ cing the heavens.

December 29, 1985·

152

HEA.LING In times of stress, one· of our rrost powerful abilities is to offer help to others and to be able to turn to others for help. .A strong sense of cc:mnunity is recognized as a prime factor in the ability to deal. with stress, as well as to strengthen the iimune system. 'lhe Healing Circle offers an enjoyable way of healing, creating a sense of comnunity and shai:ing.

It also permits one to feel that it is alright to reach out to others for help. .

CIRCLE 'lhis meditation can be done in circles of any size. 'lhose who need healing lie with their heads at. the center. and stretch out like the spokes of a wheel, alternating male and femaJe if possible~ 'lhose who form the outer circle, chant. 'lhe 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 heating.· 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, first) Keep the arms straight and stationary.

Together, chant the Siri Gaitri mantra: RA

MA

SA

SAY

L

DA SO

..

SA, H'UNG

iJOf¥J~~ 53 'id.( ~

.~ ~ cla ~ ~a ~

.

So

.-J

DA SA" is the earth mantra .

"SA SAY SO HUNG"is the e~er' mantra. uRA MA

sun, Ma the ID:Xm, DA is the earth, SAY is the totality of Infinity, and SO HUNG m:!anS, "I am 'lhou".

RlI. is the

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. 'lhis mantra will c;irry you through every test because it is a ''big mangra". It has the 8 sounds of the Kundalini in it, and it is a cxxnbination of earth and ether. Cbntinue for 3-11 minutes, or extend it rto 31:!: minutes. Repeat as the group desires to 'have everyone in the center of the circle. 'gh lden l'ght' .

4. Feel a bn t go 1 1Il your 'I'O 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. Inhaie deeply, ho!d and project throughout the ro:::rn, the viciriity, the energy to those in the center or else- whole citY, state, country and then where. Exhale. bathe th:"l·wbole earth in healing light. see the environmerit healed & the hearts 2. Inhale, stretch up straight and of our leaderS penetrated by love and, then relax down, meditating silently peace. Rise above the earth and beam foi: a few m::ments. golden energy on it. Merge. with Universal I49ht. Gradually cone back (if 3. Inhale, hold, send healing energy you can) ,knowing that you can maintain to Yogi Ji, exhale. ' this light. and share its healing energy simPly by smiling or greeting others.

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153

ANOTHER

HEALING

CHANT

The Siri Gaitri Mantra can be used with another mudra and rhythm. Bend the arms at the ell::ows, pressing the upper arms slightly into the sides, with 'the for~ up about 60° and out at about 45° and the hands are bent back, so that the palms are up and there is a stretch in the wrist.

With closed eyes, inhale deeply and chant

Ma. Da. Sa. Sa.y So H'Ung

~tr'~ t.f ~M m ~ 'S". SI~ ~VNGSo

"Ma" and "say" are slurred on TIn notes each, and the first "sa" is very short. ''1:iung'' is forcefully vibrated in the skull. a::MMEN1'S: When practiced 11 minutes daily, :this gives tremendous healing power to the harids, useful in healing oneself or others. I ~ve practiced

it daily for several years.)

GK

2 Pa'IERFUL WAYS oF REX:I'rING MANTRAS: Sit quietly and close yeur eyes and see the ~rds on a s=een before yeur eyes, ~rd by~. 'Ibis is DARSHANI MANTRA which can give you the power and reason of God. Chanting while reading the mantra on the forehead novie s=een is a technology that ~rks faster than others. It will ~rk with the Guru Mantra, Adi Mantra ~! Shakti Mantra, Mul Mantra or all the Ashtang Mantras you chant.

Certain. unexpected things will happen. ; With a lot of practice, many things will happen!

The other wayis listening to the rnantra as it is chanted, like this: ''Ek Ong Kar" (listen), "Sat Nam" (listen), etc. 'Ibis is JAP ;]M?, the technique of saying amantra and mentally listening to it. When the practice becanes perfect, the whole universe chants for ye.. and you just listen as everything sings to yOU! You get in a car and it has rhythm, "sat Narn, Sat Nam, Sat Nam ••• " Automatically, everything starts talking to you because the ~rld is never without sound. Qlce you tune in, the Universal Sound becomes the

.

. ' r \ 1

mantra.

July 18, 1~7S

154

HEALING Hea.~:ln9'

for

MEDITATIONS

Se~f

1. Sit in Easy Pose, massaging fingers until they tingle.

2. Place hands before chest, palms facing each other and 6" apart. Meditate on the spine, picturing it as a silver cord,' white and shining.

Keep the hands stiff and the fingers straight.

Feel the path of energy.

Concentration will build the power of the mind.

(When the mind wanders the hands cool. ) Continue up to 34 minutes.

3. Extend the arms out to the sides, ~rallel to the giound with the palms up. '!he centers of the palms will be charged with Cosmic energy and .inflow will be autanatic. a:>ncentrate on hands contacting energy, then concentrate on the part of the body that needs healing and direct energy there.

4. Relax.

Eye Level-

'lbroat Level

Heal~rig

for

Others

Powerful Enough to Levitate

In meditation poSe, place hands in Pranam Mudra, (Prayer Mudra with right thumb crossed aver left), fingertips' at eye level, base of thuinbs at throat level, hands pointing up at 60° â&#x20AC;˘ Concentrate on the Heart center and press .the hands tightly together, with the total weight of the body.

Concentrate, ~ for4-5 minutes.

"1.

2. 'lhi.nk of saneOne you love and send them healing thoughtS. It is divine medicine, ph ysically, mentally and spiritually.

Q:lncentrate at "least 10 minutes. (c:nce the channels are open, you can do it to anyone, al)ytime.

3. Inhale deeply, fill the chest with love and project pra:na like thunderbolts. Exhale, irihale again and send this breath to tha:t person. Inhale, feeling energy going t:hrou9h the hands to the person, massaging them. Exhale, inhale, be with that person totally, to make you one with the Universal mind. Exhale, inhale and continueâ&#x20AC;˘.

I

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I)

.,

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155

YOGA

KARMA

KRIVA

MEDITATION

F o r Lymphs, Breast A t t a c k , Money, ' a n d

Cancer,

Heart

Indec~s~on:

March 11, 1975 InEasy Pose,raise hands to chest level, palms in, one on top of the other and 9" out fran the body. Touch the thumbs together and press the upper anns into the ribs.

With the eyes 9/10 closed and long, deep breathing ~ mentally chant

H¡a.rj.ng 'as you inhale, and nentall chant Har~n'g

as you exhale for 31 minutes. a::M1ENl'S: '!his stimulates the higher self, balances the heart, mind and soul. ( "Each one, in his own beauty, has the right to do that.")

BLUE

LIGHT CLEAN& ING MEDITATION January 28, 1971 In Easy Pes,e, anns¡ straight, hand in receptive Gyan Mudra, inhale in 4 lengths as you concentrate on a ~te light caning in through the solar centers.* As you exhale, slowly, visualize a blue light like a gas flame emanating fran your I;X)res and filling your aura. Continue for 1S minutes.

Relax.

Resume, inhaling in 5 equal lengths, extending" up to 9 lengths, and continue for 1 5 !lOre minutes. '!his is cleansing and produces great heat. *Yogi Ehajan has designated both the Crown O1akra at the top of the head and the Navel 01akra as solar centers, and either one works in this meditation

156

S I T A L ' I PRANAVAl"l Sit in a cx:mfortable meditative posture with a straight spine. Olrl the t:cngue up on the sides and protrude it slightly past the lips. Inhale deeply and sm::lOthly through the rolled talgue and exhale through the DOSe. Continue far 5 minutes. Inhale, hold, pull the tongue in and relax. '!hen repeat for 5 more minutes. . (Variations include: 2:"3 minutes periods, and the practice of 52 breaths daily, 26 in the morni.ng and 26 in the evening.)

Sitali Pranayam is a well-known practice. It soothes and c::cols the spine near the 4th, 5th and 6th vertebrae, which, in tum, regulates the sexual and digestive energy. '!his breath is often used for lowering fever (and it can c::col you in waJ:tlI weatherf. Daily practice of 26 breaths in the morni.ng and 26 breaths in the evening can extend the lifespan. '!he tongue may taste bitter at first, a sign of toxification, but as you continue the t:cngue will taste S\<Weet and you will have overcx:me all sickness inside.

It is an excellent kriya to do before chanting the Siri GaitriMantra ("RA MA CA SA

SA SAY SO HONG").

It is said that people who practice this kriya have all things that they need cane to them by planetary ether. In mystical terms, you are served by the heavens.路路 .

FOR

SELF-REGENER~TION

(March

7, 1977

In Easy Pose, cross arms over chest as follows: Place right hand o::xnpletely 1.U1der cmnpit(thumb too), 路cross left am over right, placing the fingers only under the armpit (thumb out).

Close the eyes and drop the head back, making the back of the neck

as short regulates chant

as possible. itself

as

'!he breath you mentally

Ra Ma. Da Sa Sa路 Say So Hun.g

.~i~

for 3 minutes.

sEuf-regeneratin<].

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II f

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jll .1

'I

157

MANTRA

EXTENSION

YOGA

April 25, 1974 A. Sit in Easy Pose, and cross arms over chest at wrists, left over right applying 25 Ibs. of pressure per square inch Inhale for 5 seconds, hold the breath in for 10 seconds, and exhale in t second through the mouth ("Whooo"). Repeat and continue for 3 minutes.

Rest and repeat. To change metabolism.

B. Inhale thr'ough left nostril and exhale through right, very quickly for 3 minutes.

C. Place hands in Gyan Mudra, elbows bent, fingertips at shoulder level, and as. you inhale, raise the arms straight up to 60 0 â&#x20AC;˘ Resume first position as you exhale. Repeat and continue for 3 minutes.

D. Repeat liB".

E. In Easy Pose and Gyan Mudra, chant Ha.

Q-u.l

H-u.

Hu

plexis, Shapes solar affect axis. 11 minutes.

Hu.

should

F. Stretch legs out in front, bend over and catch big toes, hanging head down.

Forget this universe for 11 minutes.'

"After 11 minutes, you' 11 be in a different world.'t G. Then 'sit on the left heel, bend and catch right big toe and chant Ha Q'L:ll 'H-u.

H u H -u. J-I -u. 1-'I-u.

H-u. H-u. H-u. H-u.

Ha' Q-u.l H-u.

for 3 minutes.

NOTE: This was also taught on April 23 and 26, 1972, omitting HA-D.

Ir

158

MARA

GIAN

AGNI

KRIYA

1

May' 2, 1976 with hands before the Heart center, press the fingertips together, joining the little fingers and the outsides of the palms together, allowiIig no gaps.

Fold the thumbs so that the tips touch the Mercury M:n1nds (at the base of the little fingers), bases of palms and fingertips joined to opposite hands to form a little In Easy Pose,

I

'bc:iat" •

.. '

.

Gaze at the little fingers, (or close theeyes), inhale ~ply and chant

Ek One;;;t Kar S a t Gur Prasad.,.

S a t Gur Prasad.,.

Ek Ong: K a r ' in a m:motone, 8 times on one breath. Begin with 11 minutes or less, slowly building to 31 minutes.

(For imnediate quick help, this may be chanted 5 or 6 times only, for positive effects.- GK) a:MMENI'S: "Maya Gyan: means great knowledge.

"Agni" means the purity of fire. 'ibis is not a light kriya. It is a very pc:rwerfUl one. Practice it 'W'1to the Infinity of God. (see "Magic Mantra".)

PRAN

SIT I

I

KRIYA

May 31, 1976 In Easy Pose, hands in Prariam Mudra (Prayer

Pose with right thumb over left), fingertips raised to eye level, 10" out fran the face and up at a 60!o angle, eyes 9/10 closed, chant as fast as you can '

Ek One;;;t Ka:r: S a t Gur Pra:sad.,.

SatoGur Pra:sad.,.

Ek One;;;t Kar ~ Concentrate on the Shabd. Breath may fade out and you'll feel suffocated.

It will pass ° Move Your lips and concentrate on them.

Breath is autanatic.

Continue for 11-31 minutes.

1

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I I,

I: I: 1 I, I

-I I I,

I, I' •

I' 11'

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159

MAGIC

MANTRA

MEDITATION

April 26, 1976 Sit in a canfortable meditation lX'sture and lift hands to heart level, palms up, (ell:ows relaxed at the sides) and form a shallow cup of the hands, sides of palnis and Mercury fingers canfortably together, thumbs out and away fron hands, edges of the "cup" about 30 0 up fron the parallel. 'Ibe important thing is to keep the line of Mercury connected¡ at the edges of the palms and little fingers.

Normally there will be no opening whatsoever; however, sane people will have a gap between their little fingers - keep it to a minimum. !look into the hands but keep the eyes closed and chant, EKONG KAR SAT GURPRASAD

in a IlOnotone, letting the breath naturally find itself. One cycle lasts 4-5 seconds.

Continue for 31 minutes.

31 MINtlTES OF 'lHIS CAN JEr YaJ VERY HIGH. A couple of days practice can give you a certain stimulation which is beyond explanation.

It is very rare that the Mercury fingers are joined in this way, but that is what makes the difference. (Remember to keep any gap to a minimum.)

"Ek Ong Kar, sat Gur Prasad" is the most powerful of all mantras.

'Ibere is nothing equal to it, nor can anything explain it. Ek Ong Kar, sat Gur Prasad is a pritham mantra. 'Ibe entire Siri Guru Granth sahib is nothing but an explanation of¡ this mantra. It is so strong that it elevates the self beyond duality and establishes the flow of spirit. It will make the mind so powerful that it will remJVe all obstacles. We call it the magic mantra because its positive effect happens quickly and lasts a long time.

But IT HAS 'ID BE CHANI'ED WITH REVER:ENCE:, . IN A PLACE OF RE.'VERmCE. When you neditate on this mantra, be sure that ~ Surroundings are serene and reverent and that you practice it with reverence. You can llOCk any mantra you like except this one beca1ise it is known to have a backlash.

(Mantras normally have no backlash - men you chant them well they benefit you, and men you chant them wrong, they don't have any ill effect. If they don't do any good, at least they don't hurtyou.) But, if you chant Ek Ong Kar, sat Gur Prasad wrong, it can finish you.

I must give you this basic warning. 'lHIS MANTRA IS NO!' SEX:RE'I', BUT IT IS VERY SACRED.

<:X:MMENl'S:

SO 0iANl' IT

wrm

REIlERENCE, WRITE IT WI'ffi

:RE.VI::Rmc:E

& USE IT IN REVERENCE.

Normally we chant to God before prcr:ticing this mantra. Either chant the "Mu! Mantra" (see page 113) first, or the ''Mangala Clam Mantra" (see pg.132) before neditating to prepare yourself. Y.B. NC7I'E: !m.smantra is usually chanted forwards and Poickwards, ie. "Ek Ong Kar, sat Gur Prasad, Sat Gur Prasad, Ek Ong Kar".

In fact Yogi Bhajan says that it is useless unless it is reversed. However, the lengthy notes for this meditation took no shortcuts, and gave the mantra as it appears abQve. \01e leave it up to you. G.R.

"

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160

TATTVA ,SIDDHI

KRIYA

September 28 and October 1, 1971

Seated in meditation in Gyan Mudra, chant

posture,

with a

straight spine,

hands

.

Pr:i tV':i Ha:i (hey), pulling Mulbhand and focussing on the 1st chakra, Akash

Ha:i

focussing at the top of the head,

Guru

Ram

Das

Ha.:i.

still pulling Mulbhand, and picture Guru Ram Das, in a golden temple, swinging back. and forth above the head.

Continue for 11-31 minutes.

To end, inhale deeply, pull Mulbhand, hold and relax.

COMMENTS: "Pritvi" is the earth tattva (or elementf,IAkasha" is the . ether tattva,and Guru Ram Das is the 4th guru in Sikh tradition.

Energy rushes .effortlessly up the spine, almost as though it is sucked up, during this me~itation. GK

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161

LAW

OF

LIGHT

Rishi Haring

MEDITATION - ..

-

1.

In Easy Pose, remove all tension and the ego.

Feel that you are offering yourself.

Smile. This offering is very precious and the one \·]ho is accepting is \·:ithin you it is God, Himself.

2 _

Close your eyes.

Offer

".ll,ll that \·;as is Light, all that is, is Light.

Light is surrounding you, and you are a light. You are shining ..

'Rays of light are. coming from you as the rays of the sun' project light -co this earth.

You are an Infinite Diety.

Shine out ~ Expand.~ Cnder you there is no ground.

Your light can penetrate the solidity of the ground.

In this oval-shaped aura of pure light you are d\o1elling and you are living. ~editate on that light.

Cse your mind energy, which is t:'e real YOU to relate to the real HE... YOU and HE are going to have a yoga, the GRE.ll,T YOG.l\ of all times.

It is the YOGA OF LIGHT. .Your 1 ight is going to relate to the Supreme -Light.

Be constant. ~edi tate on your 0\010 crystal clear light \·;hich surrounds your body.

Extend that 1 ight on, and on............

If ye seek, ye shall find..

Your physical self \·;i11 help you. \.lith your mind, concentrate on that expansion from- the very edge of your outer skin, om·;ards to I nf i n i ty. " .

Inhale and exhale deeply several times. Curl the fingers the hands and open and close them quickly several times.

(This is the key to the exercise.)

:3 _

i~to

4..

Don' t ever do this meditation and get straight up.

This is not available in books.

Whenever you practice this meditation, this exercise must follo\o1 - ~editate on the sound:

RAAAAAAAAAAAAAAAAAAAAAAAAAAAA for 1 minute.

The voice starts 10\'] and raises in pitch to HR ah" is a peak and t:'en descends :,ack again each time. t\·;o \·;ords, but \·;hen y·ou chant it like a siTen, it goes together as -one.

/

'!

'j

162

SUPER TRANSCENDENTAL To Deve10p T r u s t March 10 & 14, 1977

MEDITATTON

In Easy Pose, raise arms to the sides, bent at 90 0 , upper arms parallel to the ground, forearms perpendicular, palms forward, fin9ertiPS folded en to pads, thumbs pulled back, at ear level.

Lean torso back as far as possible without fallin9 over, eyes 9/10 closed. Inhale, mentally chanting

So

So

So

So

aid exhale, mentally chantin9

Hung

Hung

H~~n9

Hung

durinc] exhale, focussin9 on the breath

and the IT'antra. than 3 minutes.

Continue for no lonser

Inhale, exhale and bend fran lower spine to b:::1w, forehead to the

'ID ÂŁNO:

,

...

~.

CXl>lMEI\'TS: 'Ibis is a very powerful meditation. I don't know whether you'll be on the M:x:ln or Venus tanol:l:'OY1.Whether you understand the rileditation or not, is not important. Get intO .it arid let God take care of you. .

NC7r.E: '!be March 13th version was 9iven with the back. erect for 3 minutes, buildi.ri9 to 31. ~ts: "Simple, but can simply make you a saint~"

LIFE IS WHAT YOU

CONSCIOUSLY MAKE IT:

Therefore, you must have a target to achieve.

Everything in life should be evaluated in terms of whether it is d~rectin9 you toward the 90al or away from the goal.

Make a point not to miss your destiny point!

From the be9inning, with God's help, to the end, with God's ~elp, the human should be human!

August 7, 1975

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163

'THE

HEALTHY,

HAPPY, Ju 1 Y 1 0,

:HOLY

BREATI-i

1 975

Sit comfortably. keeping th£ spinA perfectly str.'3.ight.

Bring the mental fo~us to the brow po:'nt..

Take n deep. full breath. i nh?L i ng through the nose.

Ho 1d the breath. by suspending the ch':lst. and silently repeat. from the heart & nuv~l, connecting thp,m: Hea.lthy A.m Ha..PPy Am I H o ] . y Am I

I

"3 times.

As you exhale, repeat the mantra out loud.

Each repetition takes about 5 second:;.

Continue for 11 m.inutes.

Then inhale deeply, relax the breath and sit silently for a minute or two. Then Inhale deeply and stretch t.he arms overhead, fingers interlocked, and pull the spine up.

COM.J'1ENTS: This meditation uses the pm-ler· of the breath to enhance the depth of the effect of 'the. basic mantric phrase, Healthy, Happy. Holy.

A person \-Iha ooes this meditation properly "'1~1l breathe t\·]O and one half times per minute.

This shift from the normat 12-1~ breathe per minute is significant.

According to Yogi Bhajan, once the breath rate is slovler than 4 breaths per minute. the brain starts fU:1ctioni.ng intensel}:.

The pineal and pituitary glands shift their relationship to each other and in this cond i ti.on, the effects of inner and outer sound is grater and the mantra will penetrate. A larger portion of yoursel f \·:i11 be able to synchronize and carry out your intentions.

(In yogic Shastras, mantra without breath regulation is considered 10\·) gradp,' energy to run your mi.nd on.) \-lhen teaching this meditation, it is best to guide the student by saying the mantra out loud as they hold the breath.

The extra guidance will help students ID focus on the mantra and to relax.

164

THE

COSMIC

TEDDY

BEAR

AFI'ER MEDITATIOO

After any exercise set or meditation, before and/or after the deep relaxation, go deep within to feel and experience that space of peace and silence.

Listen for the silence or the vibration of the 'maIltra, or for the cosmic sound.

Be at hcxne - you are hcxne.

You are at one with God. God and, you are one. Feel secure, cozy, love yourself and love your soul. Feel that you are begin hugged by the Cosmic Teddy Bear..

Love it, nourish it, feel it in every cell of your body.

Yogi Bhajan said at Ladies camp, "if you have difficulty exper~encing G:ld, feel that He is a teddy bear."

ON SELF BLESSING: One secret - when you get up in the morning, BLESS YOURSELF! I do it all the time.

I do it like this: When I take my first 'curl', I say, , blessed are my hands and blessed is my head that brings them over me, and bless~ ed are my eyes that see them. And 'blessed is my 'body that has awakened from the spell of infinite Death unto activi ty.

I shall tell the whole world how beautiful is Guru Ram nas, and how God is working in personality, through this 'pipe ' to give his .people the miracle beyond what is written¡ in their destiny.'

And then I curl around and I sleep a little more, and then get up again.

And I always do it secretely, thrice.

And once I got caught by my own teacher.

December 29, 1985

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165

Appendix "KundaJ.:i.ni. Yoga & Medi.ta.t:i.on And t h e Ne\N Age" G u r u r a . t t a n Kaur KhaJ.sa

·P:rospe:r.- i t y

The

I=mune

Tips

System

··SeJ.f-HeaJ.:i.ng Se KnoW:Lng t h e s e J . f " Yogi. B h a j a n

F"\.lndamenta 1 s of K"\.~ndaJ. :i.n:i.

Yoga Sources

166

HUMILITY: Who can be humble is he who has seen the vastness of the universe and feels humble in relation. The higher you go in consciousness, the more humble . you will become.

December 20, 1974

LIFE IS A PRECIOUS GIFT: Don't waste it in ridiculous thinking, planning, scheming.

In chief moments, don't be frigid.

Ego will make you mentally frigid and you won't ej acula te and you won't experience the essence of living. You'll be cold, brittle and biting.

Get your scene together, get into the stream of life and just live it!

Then you can magnify and experience each moment.

Live!

Be totally· you, totally divine and nothing but the Grace of God. July 14, 1975

COUNT YOUR MERITS: You always count your defects and never your merits.

Count your merits and leave off the deficiences - they were meant to be filled with your efficience.

That's all it takes. When you don't give in to your deficiency, it is efficiency.

You're not a sinner ••• just deficient. Keep up and you'll be efficient.

That's all it takes and .it will carry you' through that's the secret of life. Nobody's perfect.

July 11, 1975

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- 167

KUNDALINI AND

YOGA & MEDITATION THE NEW AGE

GURURATIAN IUUR KHALSA Meditation That Brings You Into The World Not Out of It. The Monk: Could you intrOduce yourself and tell us a liule about your ,

backround?

Gururattan Kaur KhaIsa: Yes. My name is Gunmuwi Kaur Khalsa. I am a Sikh. I live in San Diego and practice Kundalini Yoga and medilation as taught by Yogi Bhajan. My name is a spiritual name given to me by my leaCher Yogi Bhajan. It means the jewel that brings light into people's lives. It reminds me of my purpOse on this planet. My background is in political science. I have a Ph.D. in Political Science and received my doctonde at !be Univc::sity of Geneva.

I tanght international and enviromnental SlUdies at Danmouth~ Ml.T., New Hampshire College and' U.s. International University.

THE IMPORTANCE OF

KUNDAUNI YOGA AND MEDITATION The Mook: So let's taIIc about how people can change !heir coosciousness.

What do you feel called to share with our readerS?

Gururattan: rd like to talk about why Kundalina yoga and meditation is exucme1y imPC?flallt for the modern world. The adYanlages of it, some of the myths, and why some of the ICChnologies that are presented to people these days don't really won::.

The flfSt thing that we should start out with is that there is a massive¡ consciousness change on the planet.

More and more people are realizing that they have 10 do something 10 live in a different mode than they lived in before. They are finding that 10 a large extent ,that a lot of the old That trying methods don't work.

intellectual explanations of what's happening in the world and what's bappening to individuals,. people realize, "yeah, that's me, that's what's going on." However, that doesn't give them the experience.

Then we have these olher lCChnologies which take lOO long.

People don't want 10 have 10 do yoga believe llCIIllIthing and have it becaDlI and meditation for four hours a day in order to get results. They've got 15 minutes and with that 15 minutes !bey have to eat luncb, make a couple We have to of telephone calls and be psyched up have a technology for the rest of the day. So they want something they can do quickly with that people feel spcctacu1ar results. comfortable with Most people sit down 10 meditate and not feel and their minds freak OUL It's a namraI phenomena that the mind totally frustrated emits one thousand thoughts per and angry secood. When wc sit down we realize that they thaL All of our negativity and subconscious fears go througb lhe can't get mind and wc don't knOw what 10 do away. about it. You can't just sit down and turn 011' your mind.

We need powerful breathing.

We need a reality. 'Ibal is the Pis:ean age. powerful mantras that you chant out Now, as wc IpP.rtl8Cb the Aquarian loud and band positions that make a Age wc have to experience something difference in the balance of your brain for it to become a JCa1ity. So people so that we can aclU81ly sit there and are frustrated in their beliefs because accomplish something. So we can beliefs don't uansJate aUlOmalicaily process !be emotions, the fears and the inlO experience. They need some type subconscious bloclcs that prevent of 16chnology for them to get to the people from going ahead. We can't point wbere they can experience their wish or talk this stuff away and we intuitive minds, where they an re1ax don't have a lot of time. We need 10 and rejoice about their life, where do something fast about our they can feel an inner happiness and depression, fears, angers so that we peace. don't destroy our lives and lhose A lot of the personal change technologies on the mari;et today around us.

People are not only impatient. don't bring people 10 an actual They also don't have the possiblity of physiological change in consciousness. escaping and going off 10 the FJrSl, most of the techniques are intellcctual.

They auempt to mounlain tops. The best a lot of people can do nowadays is go out into convince people.

Tbroughtheir

harder niakes things wtXSC instead of

making things happen.

They are aware that !bey lire very bogged down by the polarities of their minds, "I want this, DO I don't want that."

They intellectually know what Deeds to be done. But wc're It a point where the intellectua1 mode isn't sufficient.

You can't just

168 \be car in \be parXing lot before or aflCr wed: and do a five lO ten minute meditation.

People need lO know they can sit down and meditate and get in 1Ouc:h with lheir inner pe.--ce and SllCngth quic:k1y.

And that's what I teacll people 10 do.

Some tel:hniques l3Ug~ today don't work because they were designed for people who w:IJlted lO achieve

Most religions have lost the techniques that get people into the state where they can actu~lIy realize and experience .what the religion' is teaching.

spirilUality in a very secluded cnYircnmcnt lilcc' the TibcuD IDOUlUains er someplacc whetc you could acwaIly spend the time to go o!t and be lOlally by yourseI1". like the Hindis in India who would speDd \be first SO rem of tbCit li!e in a Wnily li!c and then retlCKIlKC ew:ything and' go ocr to the InOUllUIins and become an ascetic That's DOt a possibility in this world.

I mean that's a possibility. but that's

not our reality. .

And some of the techniques mate people W&Ill.1O escape and then· they fcd r=11y frustnted be! o"se they doo't know why they want to leave and go someplace else and doa't get

aJoag in their etiviroamentS. Wc DCCd a teelmology that brings people in Iwmony wim \be realities of Ibefr own Ufes.

People an: lnIsbaDds. wives, DlCllbczs and, they have to go out inlO \be wcrId OQ a daily basis.

Wc have 10 have a Iedmology dw pcopIe fcd corufonablc with and IlOl fed lOlally fnIstr.lled and IIlgry tIIIl they aD't get away. So we DCCd a '1CChnoJoIy lh:lL's ba:scd a'I creativity ca the eanh pbnc and IlOl being' in anocbu p!aDe.Whicb rvc noching against, aDd is very wonderi'ul, bu1 if you don't have the possibility of being lbcre you're icing lO get even mere

'&caud 0Ill. 1bat's what Kmulalini Yoga ind McctitHiOQ has CO o£I'ci.Wc SWl all cC our praaice. with tbc chazu ONG.

~s \be ·c:eativc·· a.spccl of the

We never cham OM. wbkh is an ··'''solutely belutifuI mmua. bat it is tbc mazura of a being or the uaiwase whicb lakes you away from lbc eanh plane. It's toinctbinz )'OQ woaJd WID1 CO do if )'OQ were oat in tbc mounlains and couId.live as a sec!Ddcd· monlc. Or something you wcaJd do before. you die ll) act in touch with roar soul and go off on that vibra1ioil.

BUt while you're living in lhis world you Deed to .manifest and CI'C3lC in this reality and lhIL's what \be vibration of ONG lIIU\'erSe.

does.'

•

So we leaCh very spoc:ific lCChnique:s that people an say. O.x.. my bnin feels tired and rve got 10 go lO I meeting in five minuLeS and (eel creative. what do I do? We teach a mediwilX1 to do that. 'That's what I tcae:h in this mess reduction courses.

We teach the basics or meditation.

Unfonunately. most religions have lost the techniques that get people intO lhc state where they can acllla11y realize and experience what the religion is' lClChing. And those were guarded by \be elite few' throughout hist.cry. ADd not just by the religions but by the spirillla1 people and. the political people 10 keep the rest of the popalaUca down. Most elevating ana powerful techniques were guarded.

Now It this point in the histo:y of the planet it is every individual's right 10 have a direct link 10 Qod through lheir own consciousness.

So it is a time that everybody has to have the technology available if !Mt's what .they choose. if they want lhat direct link.

We do not have to have intermediaries anymore. Wc don't havc lO go Ihrough a priest or some other spiriwal t=chcr 10 havc th:u connection. Everybody has the possibility of having lhat connection. We ale born with lhe c::1pabilities- of having that connection. but wc do not have the training in lhis society CO get iL So what wc're offering is the techniques which any individu:lI can use. Whoever wanLS it. it is available. .

People an: despar:lte for somelhing th:11 can ch:lnge their consciousness.

And there .is a lot of technology that works.

Some of the things lhat distinguishes us as Sikhs are lhe technologies' [we use) that worX. Likc wearing white expands your llU3 outlO nine .(eet. That is very protective.

Wearing a turban is very prolCClive. It raises your energy to your. higher centers. It keeps ·you centered in:l turbulent world, while in thc crowds.

So it is a technology that distingUishes us but its open (or everyone lO use.

You don't havclO be a Sikh.

The Monk: This is very inlCCSling beca"sc we w= just discussing the other cby how lhat wc basically will probably give away an of our clothes and just wear white, knowing nothing about why.

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Gururattan:0nce you start wearing white you can't go back to colors because :they reduce your aura and you need that strength. So it's .like a free 'technology. You don't have to do anything. All you have to dO'is wash yoUrcl'1thes. It's the ',same, thing.·as 'with theotuiban. "All you' have to do is put it 'on, . And the hair channels the energy.up; '_'''I'-Tb,~''MQnk: cThereis.a stereotype that . ,.Kuilili!liiii Yogajs. dangerous. Howdid ,, , 'mat m.~oJ:lcepiion;arise? '" ' ; " " ' ..Gurufafhui:. ~Berore Yogi"Ehajan

the ,planet and of individuals is that we have to meditate '.in a group. We have to de,group meditation. It's also part of creating group consciousness on this planet,in going the yoga and meditation together. - We have peer groups in the oldsystem'and we need spiritual energy peerigTOupS in the new system. And that's what doing yoga and meditation do. You're not only' socially getting people·:together. You get energies tqgetjler.

You experience that you . spi{iti!lll~y: ihave that support and that energy .thatgoeS with you throughout yOUI:.':~):,., Your being relates to iliat group~.. <.

T he l\19"ri"k: ~ group being more than one .persOn. , 'Two~fS()ns could bel

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Gururattan: Y~. And the more there are, the more transfonnational and healing the energy.

THE EFFECT OF KUNDALl1\'I YOGA AND MEDITATION ON THE GLANDS The Monk: How does !his technique, effect us physically and emotionally?

Gururattan: The thymus gland has to secr,ete in order to be compasionate and to have a non-emotional, but sensitive view of yourself and your relationship to others. Your heart center opens when your thymus gland works. In order to' be heart centered with power and compassion your thymus gland has to work.

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170

KUNDALINI AND

Your pituitaty gland is your seat of intuition, so unless your pituitaty gland is secreting you are not going to have the intuition which is yOUtQpability as a human being. .

IC the pineal gland is not"secreting, you have no idea of anything beyond' yourselC so ,you remain in your ego.

People deny the universe. They deny the power of the cosmos and their conne::tion with it, simply because their pineal gland does not secrete. It's 1ike if you don't have the radio turned on you're not going to know that there is music

Most people can't do [Zen meditation].

They need to be . kicked in the brain ••• with OU.t loud mantras so that eventually they can get quiet enough to sit andfeel their inner peace. on. You've got to twn it on. 1be 'pineal gland wrns on our tQSmic conncaions.

OTHER MEDrrAnO~'S The Monk: Wha1 an: yoUr feelings about'practices such as Zen meditation. which is strictly silent v.ith 'some chanting?

Does that fit into the meditations that aren't really wocbble?

Gururaltan: WeD. all oC these technologies Vo'Cri:. It's just that we don't have time to get the desired results. And people an: generally so messed up that it's not the most effective way for most people to start.

They are fanl:lStie medibtions but if people are so insecure and h3ve all of

YOGA THE

& NEW

MEDITATION AGE

these bloel:s, they need some type of cbanting out loud to focus their mind.

'Yr'ben they do manlRS out loud the tongue hits the roof o! the moulh in a way that aetivat:S putS of the bnin to get them inlo a mediWi~e Aale.

Many techniques ~hich ~e teach i~ Kundalini me~itat1on are actually pre-medita:ions to get you into a state that enables you to sit ~~ietly. as in Zen meditation.

It is a beautiful ,.ay to do it.

Sut most people can't do it.

So they need to be kicked in the brain. as it ,,;ere. with outloud mant:-as. so that eventually. they can 90t quiet enou9h to sit and feel their inner peace.

Some people ero ready for Zen meditation.

But most peoPle in our society can't do it.

T:Jey can't sit dO\o'l\ for 2 minutes. lot alone si t do\o'l\ for 2 hours and just be' quiet •

DIET Guniraltan: There are a Jot of different typeS of diets becauSe there ire a lot or diCCe:ent people and they have diffe:entneeds. ~oneneedsdepends on where you are in your age, yoUr gender, your Own needs. I remember I used to think that you had to have all fresh foods, and I thrived 011 a lot oC fresh sa1ads and juices. Recently as I got older my body is actually tending more towards the MaCrobiotic:. I want more grain. I want more steamed vegetabJes. A lot of fresh things, especially toO much fruit, kind oUrcaks out my body. I see that .at diCCereilt times and at different stages I need different things.

So I think there is a lot of validity in a lot of dlfTereni foOd systems. People have to find' out is right for them, what helps them feel grounded and whole and just hCIps them Ceel rea1Iy good. There are certain basics that I think are pretty univetS3l. We need organic Cood. . The pesticides on Ihe

what

foods and the cbemieals destroy the Cood value. Whatever people eat, they should attempt to eat organic and fresh and healthy foods, Food combining I think is very important, no matte: what system you're on. And eliminating sugar and sweets is real imponant, no mauer what type oC food you find is the best Cor yeu. But I think p'=ople need to experiment.

They have to find somelhing that's heaIlhy. I don't lhink people should eat meat, even tlJough they need protein. There are other ways to get protein. Red meat is ruled with chemicals and haTnones. It lakes 72 hOurs to digest. so it putrifies in their digestive system. It. uses the oxczen for digestion that sbould ,go to the brain Cor creative acUvity. And who wants to use up your energy digesting food?

The Monk: Do you ,include fish in that eate&OZY? Gunu'2tt2n: As Sikhs we do Dot believe in eating anything that can nIll, fly or swim away from you. I lhink ·that fISh is less oCCensive than red meat la the body. But a lot oC fISh has -chemicals in it. And lhe way that most fowl is grown. e~ly. it is really bad for the system. So I penonally don't agree wilh it, bot I don't think people should automatically throw all that SOlll'Ce or ~ out unless they know how they are going to get their pro<cin.

• The Monk: Do you folks eat dairy products?

Gururattan: We do, but that depends on the penon. For a Jot oC people, daity products are very hard to digest, . and some people have allergies to cbit)'.

I personally don't bCcause it forms toO much mucus Cor me and it's very hard for me to get tip very early in the morning wben Ieat daily. Our basic way of getting protein is through a dish called mung beans and bumati rice. Wc use mung beans lbathave been soal:ed for a day or twO so lhey are very digesu'bl:e. Th3t's a pre-digesled protein that's veiy beallhy, cooked with vegetables that makes you Ceel very

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171

GURURAITAi~ grounded and very SIIStlined.

Gururattan: No swimming wouldn't You can balance' the third chakm by chanting. Mantras and pumping the navel point as you chanL If the first tbIee chalaas are balanced then" you have a solid COIllaincr for the upper chaIaas. If the rust three chakras are nOt balanced. then it's like putling eneIiY into an empty g~ It just keeps dissappearing. There is.no solid base. .

We ~ this idea that the lower three chabas II'C bad, but they are DOt. They are part of our body, a part of our being.

1bct have very specifIC functions. If you have a solid buc then you have power, eneIiY and the commilment to go behiDd your opeIl heart chaIaa. Your love and your compassion is ROt emotional.

It's devotionaJ. It'S setviceable. If you see an. ~ ins1CIC1 of freaking out -oh my god these people are hurt: or -wcII lOO bad. bcuer lucJc oat lime,- you see a silUltiolllllllyou act. You d=I with iL You do what you can to make it·beuer insIead of evalUlling it or geuing fn:aked out .bec:ause something's happened tbaL's unpIeasBn1.

But you have to have a powerful projection to be able to do that. And you·nccd that basis for having power behind your heart and power behind your throat cbakra. which is. your ability to $peak and ICll the lni1h and n:IalC. Otherwise Wc'Ie afraid to say the truth and to tdI people what they need to hear. It doesn't mean to be !CllaIly outspOken, but it means to be able to . speak fa the uuth and to not ~ afraid of basic truths. Most people dOn't have the capacity for the lruth. You ask them how much something costs and they either tell you lOO much or lOO little. They don't have the arc line.

They don't have !he aUra across their head or across" their brows that gives them the power to tell the truth. So we wonder why people don't teD the truth and we get mad at them, and irs because they don't have that capacity. do that.

BALANCING THE CHAKRAS .

I wanted to mention twO ochc:r things if you don't mind. One is about the teChnology lh3t we Deed to do 011 the planet today. We Deed to ba1aDce our lower c:hakras or energy ceri1cts and know that the lower chalaas are a source of our pOwer. Right !lOW they are the source of our frusuatioa and our neuiosis. One reason why Klmdalini Yogi is So important and so poweri'ul is Iha1 it balances the lower cbIIa'as. If your first chakn is very b£~ you feel very comfonable in being oa the earth plane, and you 'feel secure 011 the planet. Otherwise, YOU. have a lot of insccmities and you'le always thinking about food and being afraid that YOU'Ie not going to let CIIOUgh. If your secoad c:haba is unbalanced then you're totally preoccupied with sex.

If it's ba1Inc:cd tb!:D that eDeI'I7 is transmuted into creative entziY, which is expu:ssi:d DOt 0Il1y in pco-aea1ioa and sex but wIw you do aa a daily basis. If your third chma is IIOt balanced, YOU'Ie power hungry, YOU'Ie inseclJre. you &le into things for your own pin and your own ego. If your third chakra is balanced, you have a very powerful projecliOll, YOU'Ie very suong, you can suslain "yourself, YOU' can break bad habUs, anything that you acquiIe through your meditalion you can sustain through the day. If you have a weak navel point, you CIIi &0 into deep meditllion and five minutes Iatcr you'll go out and have the same inbalancc.

The Moak: How does one balance the third c:haba? " Gururari.lin: By suengtbening the navel cemer. One exezcise we do is called the ~ pose. It's the breath of fue with the bead and the legs lifted 6 inches at the same lime so you get a powerful centering It the navel point.

Other exercises that balance the navel chalaa have to do with lifting the legs.

The Monk: Would swimming be an example of tbaO

KAUR KHALSA continued SAME SEX RELAnONSHIPS: If people are together QUt of love, it'S a different thing then being together out of fear, fruslralions, ~lies. denial and just aying to avoid the oPPosite sex.

Trying to explore your relationship to your basic nal1Ire is diffezent tbenaying to avoid who you are. So I think that people n=I to lake a real SOllIId look at 0111' neurosis, bad uptringing, bad parental guidance, overdominatioa by a.~mothcr, parents tbatrealIy messed you up. Ale those the things that ate bringing people of the ~ sexes together or is it just a fceling of compassion toWards another living beine. So people have 10 look at \bat tbemseI\U IIllI decide.

Inslcad or IooIcing at IabeIs we should look at c:onsciousness criteria. What is a human being? What is the uue essence of a woman, 01' oia·man? And is ~ IIIlIII and woman as their unique identity. striving to be who they re.ally arc? This is the purpose of KundaIini yoga and mediwion·to have ea:h • individUII be the most beautiful, powerful being that they lrUiy CIII be. llfENEWAGE: What the whole New Age is about is sharing to achieve I mass consciousness change. . So that the consciousness doesn't have to be.changed through atomic:: wars and eanbquakes. It can be changed through people. ADd that's what's happening now. But people must undemand why they are fteaking out and why they are confronted with so many challenges. Whether it's n:IatiClllShips, money, jobs or whatever people are being ICSled in so lIIlIIIy ways until they change their consciousness., And until they do they are going to keep being tested. We need technology to get us through these tests so that wl: earl change and be in a different mode. And one of the rust changes ~ in your own consciousness so that you can feel beuer Change yourself. about yourself.

Then your ~ will start changing the pecple around you.

Thankyou Gururattan Kaur Kbalsa our Master or the M""k.

172

Prosperity

Tips

Make no excuses for your desire to be prosperous; divine desire that should be given divine expression.

it

is

a

~

The shocking truth about prosperity is that it is shockingly right'instead of shockingly wrong to be prosperous.

There is nC? lack of'

No one else can limit you.

If' you want to limit yourself, you can.

Otherwise the entire resources of the Universe are yours to use.

Visualize as much as you.can conceive of yourself receiving and then lay positive claim to that visual;zation â&#x20AC;˘..

Success adores a prosperous attitude.

One prosperous .thought is more of fai~ure.

powerful

tha,n 1000 thoughts

A failure is only a step,on the way to your success.

Ma~e the intelJ.,igent choice, not with your failures.

persist with

1 I

You ought to be rich; you have no right to be poor.

Your supply is equal to your demand. supply, only a lack of demand.

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your success

and

Gratitude is the open door to abundance.

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Payin~

debts is one of the primary prerequisites to becomming prosperous.

1

The plain truth is that you must start giving before you can start receiving.

This is' the nature of the universe we live in.

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Truly ,great fortunes but by circulating it.

were

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by

Th~nk only in prosperous terms and think big!

(From "Renew to be New", April 1989'

hoar~ing

money

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173

VISUALIZATION

FOR

Although IlOSt m::wie stars, lottery winners and self-made millionaires had childhc:ol fantasies of fame and fortune, only a very small percent of all those who dream of such . things ever actualize their desires. What is it that makes one person's dreams materialize in the ·physical INOrld, while IlOSt of us only fantasize without hope of fulfil1Jnent? '!he answer lies in INT:ENl' & RESOLVE. Visualization wi~ intent, decision and resolve is. mere fantasy.

To validate a fantasy for actualization, empower it with "gut level" intention: the firm decision to acquire or attain a desired condition!

In Kundalini Yoga this ~. involving the Navel O1akra, the E!IIp:lWering center of the subtle body. Prove it to yourself: Fantasize a cherished desire and flesh in the details (how it will look, SIIe1l, sound and even imagine touching things in the image). '!ben validate it! Hold the image and pull firmly on the navel point (allowing navel energy to join the picture) as you fiDnly decide to acttialize it. D::l you feel a difference? '!he following technique 1s IlOSt effective with an open Heart Olakra, and a powerful Navel center (See Transitions to a Heart Centered World for Heart & Navel· exercises), and especially in the IlI:IIlents follCMing meditation when the poSitive mind can effectively project desires and solutions.

1. First, clearly see and experience ~ you are now, aware of each cell in the body, connections to the environment and to the past and future.

(Living in the past or future without connections between them or an anchor in the present can cause anxiety. Serenity, o::nversely, arises fron awareness of the here and now, relationship to surrounds, connections to goals, and absorbtion in What we are Cbing.· o:ntact with reality can be made by simply looking at one's. hand or. by feeling oneself sitting.

Verify this by Lenenbering a situation in which you were calm and notice how wellconnected you were then.)

2. Next, clearly see and experience ~ you want to be - a destination, a resolved problem, a realized achievement or cherished desire. Feel as you will feel, see

ACTUALTZATION

what you will see, hear !"hat you will hear, and ~ch :sanething. ~ience satisfaction and serem.ty fron being where you set out

to be.

.

3.Hold the visiop and a<Xl resolution by firmly pulling in on the navel point and beaming a bright golden light fJOorn your 3rd Eye between where you are now and where you want to be. Feel· the connection between present and future and try to feel them as ale, in ~e same time ~ion - the .present.

4. Finally, visualize the steps you will take to get where you want to be. Make a visual plan. If the process is a simple one, one set of steps is enough. A cc:mplex project may require several possible plans.

As soon as you see the appropriate steps, you will begin to feel calmer. a. Be sure not to add negative qualifi.cations or OOubts that may block manifestation,like ''but I don't have enough IlOney to do that". b. Establish a pOsitive image of yourself, with the sense that you deserve the desired c:ondi.tion, and that others (especially spouse or parents) will support .this decision, for ~ can block manifestati.on by negative programning such as feeling unworthy or that others think you are undeserving, or unlucky. c. '!be visualization may be as general or specific as feels appropriate. If specific stePs ·must be taken, include them but if you can feel that "it is being taken care of by the universe", you needn't specify each step. d. Allow each step or problem to be resolved along the way, merge into the light and feel it transform problems into solutions 5. Now, relax and let the universe go to INOrk. !et go of' any concern and feel confident and optimistic and then forget it for now, adapting an attitude of gratitude for a happy result. Relax aI1!l. :lllow you positive feeJ,ings" to attract the result - feel your whole body merge into a golden light and p~j~ this enersY Enxn. the 3rd Eye and the Heart Olakra.

Vibrate with the univ.erse, acknowledging its benevolence and love.

174

THE

TM~'UNE

SYSTEM

WHAT IT IS The immune system is the body's defens~ against disease It is composed of the Thymus Gland, Tonsils and Adnoids, Lymph Nodes, Bone Marrow, the Appendix and peyer's Patches found in the intestines.

The immune system serves as the internal police force against unwanted bacteria, viruses and chemicals. It produces substances to conquer the invaders.

White blood cells mature in the Thymus Gland and "B" Cells are produced in the bone marrow.

Long ignored QY traditio~al medicine, it is now recognized that the Thymus Gland, which is the physical equivalent of the Heart Chal~ra, is an- important key in the healing' process.

WHAT AFFECTS IT The immune system is a delicate mechanism which cannot wi thstand constant emotional and physical stress.

Stress sabotages the cOlllplex defensive network.

Whenever we are in a stressful or c.risis state, our body p'roduces adrenal in to help us react quickly and effectively.

But Adrenalin lowers our immunity by reducirig the number of Immune Cells.

A weakened immune system not orily prevents us from fighting off illness, it keeps us in a less productive and less creative state because we do not have the energy to live to. our fullest potential.

Environmental assaults to the immune system include noise pollution, air pollution, air conditioning (the negative ions [which areactu,ally positive because they are the prana in the air] are removed by air conditioning), ultraviolet lighting (which predominately produces the part of the light spectrum corresponding to dusk, putting the body in a state of fighting off sleep), chemicals, polluted water, processed foods; alcohol and all types of drugs and tobacco.

Attitudes that weaken the immune system include frustration, powerlessnes~, fear, anger, jealousy and alienation.

Spiritual attitudes can strengthen the immune system.

These include a feeling of responsibility and control over ones life, the experience and belief In a. oneness with creation and with the Planet Earth and confidence in the reality of God and Divine Order. ' The" immune system can be further weakened by lack of joy and fun, repressed emotion, lack of creative outlet and isolation.

I I I I I I I I I I I I I I I I I ,I I

I I I ~

I I I I I I

I I

I' I I I I I I

175

SIGNS OF A WEAKENED IMMUNE SYSTEM 1. Depression

2. Chronic infections 3. Candidiasis 4. Allergies 5. Chronic fatigue 6. Environmental sensitivitiies 7. Recurrent illness like colds and flu , 8. Digestive disorders li~e h eartburn, constipation~

diarrhea, ulcers, bloating, stomach pain.

9. Reduced sex qrive 10. Dental disorders 11. Dependency on sugar, alcohol, coffee, drugs of any kind.

12. Slow healing wounds "1 3. Any disease .

14. Herpes, etc.

WHAT WE CAN DO TO STRENGTHEN THE IMMUNE SYSTEM 1. Reduce stress by taking action and doing our best to deal with issues as they arise, instead of ignoring or putting them off. A sense of being in control reduces ,stress.

2. Let out negative feelings, such as grief, anger, frustration and sorrow.

CUltivate joy, love, gratitide and adopt uplifting attitudes, emotions and thoughts.

3. Learn to relax and meditate. time with yourself.

O1oose relaxing activities and spend

4. 'rake responsibility for your CMIl life. Stopce:mplaining about things that bother you and change them, change your situation or your focus.

5. Cultivate friendships and reach out to other people. you can enjoy sharing, giving and receiving.

Find groups where

6. Nourish your body with healthy food, preferably organic and fresh.

Get enough vitamins B6, B12 and C and enough minerals, especially iron and zinc. (see page 176.)

7. 'Exercise for at least one hour every day, doing as much as possible out of doors with fresh air and in a relaxing environment.

8 â&#x20AC;˘ . Give yourself peDllission to spend time in creative actirities that you enjoy.

9. O1oose to be happy and healthy and visualize yourself full of life â&#x20AC;˘

. 10. Laugh eVeryday. Tell saneone a joke or make saneone happy. up. Life is short. Enjoy it nowl 11.

~

your heart to experience God, your

CMIl

Lighten

soul, love and life!

Fran "You can Heal Your Immme System", in the Psychic Reader, December 1987, pp. 6-8.

I

176 ADDITIVES RECCMMElIDED FOR TIn:: L'l1-1UNE SYSTEM

Along with fresh, organic, high fiber fruits, vegetables and grains, research has indicated that the following vitamins, minerals and herbs may bolster the imnune system.

Vitamins Vitamin A, especially in the form known as Beta carotene (which ccmes fron yellow and green vegetables such as carrots, sweet potatoes and is not toxic in high doses) stimulates the 'Ihymus .to produce "T Cells" necessary for eliminating infection, may prevent cancer and is an anti-oxident (alOng with vitamins C & E. Antioxidents protect the cells against "free radicals" formed by envi.roi1mental toxins.)

'Ihe B vitamins, especially Pyrodex_ .!~

(B6)

W,

and

Cyanocobalamin

(B-

increase white blood· cell production for a strong, healthier imnune system. All the B vitamins are depleted by stress, and \<WOrk better together, in concert.

Ololine and Inositol are t'NO B vitamins, known as "lipotropics" (Fat loving) that liquify or harogenize fats in the 1x:d'j.

Together with the amino acid, Methionine, they bolster the Irimune System by stimulating the production of antibodies.

Vitamin C reduces colds and stimulates the production of mac:ophages and antibodies, two essential elemments of 1mnunity.

Vitamin E improves imnune responses.

Minerals

system

calcium seems to inhibit cancer cell growth, and strengthens the nervous system.

Copper is necessary

to form anti-

bodies.

Germanium has prq:erties •

:iJrmuni.ty-regulating

!!:Qn to <X:mbat viruses, anemia.

Magnesium, often taken with calcium, is an enzyme activator. for absorption of B vitamins, as well as for healthy nerves.

Selenium is an antioxidant, neutralizing harmful effects frc:m toxins. ~, in small doSes, lmhances "B" and liT" cell functions. Antioxidant formulas often include vitamins A, C & E, plus Selenium & Zinc.

Herbs Astragalus, a Chinese Herb, and cemponent of many ;herb formulas including "Jade SCreen Po\·1der" is for the white blood cells and bone marrow.

Propolis is an antibiotic as as a 'Ihymus stimulator and IIrmune System enhancer.

Bee

Well

capsaicinoids contained in cayenne, chili" and jalepenos, may detoxify the J:x:x:ly I S enzyme system for carcinogenS (~-eaU:;ing- ~ces), help to cleanse the digestive system of mucous and germs.

Cbapar:ral, one of the best herbal antibiotics (along' with Golden Seal, Echinacea & Myrr),. is a powerful anti-oxidant and anti-tumor agent.

Echinacea, "King of the Blood Purifyers", cleans the blood and Lymphatic system, and an antibiotic.

Garlic, a favorite of y:ogi Ehajan's was well thought of by ancient

D;yptians,

viJd.hgs,

Phoenicians,

Herbrews, Greeks and Ranans to treat or prevent everything frc:m fleas, \<WOrms and snake bite to pneumonia.

Increases resistance to infection and it is an antibiotic

I· I I I I I I I I I I I I I I I I I,

I I I I I I I I I I I I

I I' I I I ~I

-\1

177

GennanilJll1 is an anti-viral agent ~nich stimulates and strengthens the Irrmune System.

Ginseng, "'!'he King of Tonics" rejuvenates and . treats degenerating diseases. Eleuthero is a form of Ginseng that boosts the deepest level of the iIrmune system.

Tons~ls Adno~ds

QJldenseal, a powerful anti-biotic, fights bacteria and yiIJlS infections Jade SCreen Powder - an Oriental formula that builds resistance to colds and flue and stregnthens the constitution, a tonic for: the Irrmune System, contains Astragalus, Atractylis and Sileris.

I

U

i , I • I I

Bone. l I:vlarrow { , 'H,t..+~==--=--== / I

I

I

I

Lingustrum, (AKA Lusidum or Privet), is another Oriental herb that stimulates the Inmune System.

:I

I

Patches

I C

·end~:x

sugar 1'larigold, contains giant to molecules, p:>lysaccharides, .stimulate white blood cell and interferon production.

Pau D' Arco (AKA Taheebo) , fran South America, strerlgthensthe Inmune Slystem, is ~ all-round tonic, ccmbats infection and regenerates the l:ody. Known as 'South American Ginseng , • . also fran South American rain forests, is a r~kable Inmune booster and blood sugar stabilizer.

Contains Germanium.

SUrna,

1lmi.no Acids

Methionine, teamed with O'loline and Inositol, helps produce antibodies; Glutathione, a prodein made up of 3 amino acids, defends against free radicals; N-acetylcysteine, which is included in natural environmental protection vitamin formulas because it is a Il'Ore stable and effective antioxidant than L-cysteine.

PA.RTS

OF

IMMUNE

THE

SYSTEM

NOrE: This material is offered as a handy guide to what is currently supposed by wholistic and orthodox healers.

It is intended only as a p:>int of reference for investigation. We think that what you eat is less important· than what you think, and what you think about what you eat 1

saJRCES:

Much

of

this

material

cc:mes fran '!'he way of Herbs, by Michael Tierra,

various sources.

and the rest fran

178

I I I I I I I I I

I· I~

Self ~ Healing And Kno-wing The Self /Ill SIRI SINGH SAHIB BHAI SAHIB HARBHAJAN SINGHKHALSA YOGIJI

October 7, 1974 Th~ proc~ss of s~lf·h~aling is th~ privil~gt! oi t!\'~I}' bt!ing. Self-h~aling

is not a mirad~, nor is self-healing a dramatizittion oi the p~rsonality itS though you could do something superior. Self.h~aling is a g~nuine process oi th~ relationship between the physic.11 .lnd th~ infinite PII\\W of the soul. It is .1 contract. J unilm.

Wh~n .1.person

prays to the merciiul Lord, he is extending hims~lf outside, but th~ reaction is happ~ning inside. E\'en' .1Ction has .1 reaction, equal and opposite. You may pr~­ tend you .ir~ praying to th~ heav~ns, but .lctually you are chitnging yoursdi insiJe. It.is \'OU who are changing. \\'hen yOll .ire blessing the sick,

you beg of the Almighty, but actually you are not begging for anything. b~calls~ irom insid~ . .. .VllUr being. ... en~rgy is pouring into the other p~rson. It is irom a state of compassion, of compassionate meditation. that the healing 'activity of God, within the being, 110\\'s.

My di\'inity is in my purity. And

I

I I I I I

I·!

~ \~

-----_.-

I I I I I I I I I I I I I I I I I I I

- - --

--

- ...

179

my purity is wh~t I am within myself.

Sometime you may tell yourself that you are not pure. but that is not true.

You are merely trying to pretend you are not pure. You are pretending to be impure because you don't like the responsibility. You are holy, but you don't want to be holy. You don't want to be known as holy, because then everybody has the right to criticize \'ou if vou tall short ot that image and 'YOU don't want to be criticized.

Sneakiness and cowardliness are the unfortunate result. Everybody wants to sneak around and withdraw, but they also want things to happen.

Look at this drama in the individual play. If the stomach did not have the capacity to give you hunger pains, no one would eat. When the juices come, then the urge to eat comes, and at that time you should eat. Instead we see that it is six o'clock, and feel we have to eat. It doesn't matter if you are hungry or not, you eat, because it is eating time.

But in r~ality, there is no such thing as eating time. Any time can be eating time. When you eat without the urge to eat, sleep without the urge to sleep, and so on, then you begin to do what is wanted by you, rather than what is needed bv vou. Actually, your itching soul'~as purified, given a human body, and sent on earth to enjoy, so that God could take a little rest. That is whvan individual has to understand' his Self.

Understanding the Self means to ;fand under vour own Self. And one who can stmd under his Self, can stand under everY Self. And then that persOn is kno~n as a beloved of God, because God is in everY Self.

This is the basic secret behind everY happiness, behind every joy that ~ person wants to experience.

Once a person called the doctor.

The doctor came and he gave medicine. The next day the same request came again and thedoctor came and tl'1e doctor went. Then the doctor brought two doctors, three doctors, four doctors and finally a surgeon.

The doctor triedeverythiitg.

Finally one day the doctor told his

.11

. So

there is IlO disease. It doesll't matter if 1/0U give medicine;. you call give food illstead. It will ileal. You can give water. It will/zeal. Some spiritual healers take aglass Ofwater, put tlteir halld all it, cltallt a mantra over it, alld halld it to you. You call call it quackery, but it works. .

What is life? Life is the rhythm of prana. If the rhythm ofprana is out ofphase, you are in trouble; (f it is in phase you are right, That is what heals. As much doubt as a pers01i has in his sub-consciolls, that much pain he will have in his life. You can take it as agranted fact. Have no doubt about it, One who does not belollg has no experience ofwhat belollgillg is.

II

wife, that this patient appears to be dying, She said, "Yes, my dear husband, I know. The way you treat people, they should all die." Now, this hurt his ego, and he wanted to understand what she was saying.

She said, "Whenever you see.someone, you just give them medicine, but do vou ever tell them that thev have to help themselves to get cured, as welI?" He had never done that.

She said, "Well, then you only give them half the medicine. You should tell them, that this medicine路 will help them to help themselves get cured."

He had studied eight years in the medical college, but nobody had ever taught him that God. cures. All you have to do is send a message or somehow establish communication between the mind and body of the sick person. The mind should be in peace, so that the body can do the job. That's all the cure is. The body cures itself. Medicine allows it to get into that space where healing can take place.

There is no need to blame the doe-

tor tor not being able to cure you or tor killing you, or to praise him tosaving you either. Actu<lll~路. he h<3~ done nothing. He has merely diagnosed the ailment and given you the medicine so that your own body. vour own self, could help itselt to become all right.

It is the same with the mind. The mind has to be. given the medicine or thought. The higher thought路 is the medicine of the mind that allows it to help itself cure itself. Otherwise the mind is a shattered piece ot glass.

That is why we do "japa". Japa is the thought, "Sat Nam, Truth is Thy Name." Japa is calling on energy that is bevond us. The moment we know and 'e~perience that there is something beyond us, we are connecting . ~ith God through the power of our thought wave. And, my dear friend, on this earth there is nothing except God. The intellect will generate thought waves anyway. Why not beam these thought waves on God? The only thing路 that comes to you without asking tor it is the breath ot

180

life. Everything else you have to ask for. But the breath of life is an infinite gift hom God. You are a slave to everything except the breath of life.

The breath of life will free you ifyou let it carry you to God. Too much awareness requires loo much patience. NonilalJy when you become wiser, you become less patient and you start shouting like an anpy, roaring idiot, because then vou see everY mistake. When vou See every mistake, what are you going to do? You are going to shout, because it is difficult to tolerate mis· takes. That is why for th~ last six ~'ears !'\'e been sa~ing that patience pays. . .

Ha\'e patience. Not because it matters to me, but it will matter to you. It you have patience, then yOu will enjoy happiness. And who can have patience? He who can tolerate.

Who can tolerate? He who has strong ner\·es. Who can have strong ner\'eS? He who has the strength of his moral mind. And what is the moral mind?

A learned discipline. What is a learned discipline? A sell-training.

HowCIJI the self be trained? Through meditatiun.

You must learn to grind yoursell.

Only the one who learns to grind himself knows his grounds. Otherwise, a person is just floating. When you do not know ~'our territory, you do not know-where VDU are. When vou do not know where \'Ou are, vou are not aware of what "ou are and \·ou do not know what a;"'areness is. . There are two wa\'s to know: the inductive method. or the deductive method. Either deduce or induce.

Both .:ome to the Same thing. You can know m\'steries through m\'stic \\·a\·s. And \:ou can know m\'steries throligh anal~'tical ways.• Either through shakti (power) or through the gyan (dh'ine wisdom). Through power, or through pleasure.

Why are some people black? So that others would· know the\' are while. Why are some people \~hite?

So th:ltuthers would know th:lt the\' o1re black. There is no other reason.

But now the~' both tight with each

11 Wtether you are h!!tllthy or sick, there is no separation between you and God. When you are

healthy, you are the hetzIth. When you are sick, you are the disease. There is nothing beyond you; there uxzs .neveranything beyond you, and tltere sltall be 1I0thing beyond you; prcroided you believe in yourself. If you . have rhythm within, then you have found retzlity. .When there is no rhythm n.;thin, when you don't listell to your own· heart beat,hoto can you listen to the Iteart beat ofothers? All charity begins at home. If you luwe not laved your Self, ItClW aln you love somebody else? If you don't keep yourself clean, how can you appreciJlte anyone else's cleanliness? ntis is the secret of etzse alld disease.

11

Mv dear friend, there is a dharma other. This is known as a trick of of life. This dhanna has to be underMava. The black did not make himstood as a dharrna and then it has to self black, nor did the white make be watched as a dharrna. It has to be himself white. If white is the best experienCed as a dhanna. The life of color, why are anemics gi\'en a hosdharrna is the life of the seeker, the pital bed? They are almoSt white: Sikh. The seeker mUst seek. He must dead white, theY call it. If that is suck the intinity as nectar. There are desirable, whv, must thev take iron pills eVery day?

• no two ways about it.

If someOne savs that there are The reality is that nobodv knows, mam' wa\'S to God. that is sales talk. everyone unagines. When "imaginaIf someone says that there are many tion becomes the known experience, religions, that is a sales talk too. it is known as dualit\' or ma\'a. When There is only one religion. Join your experience becOmeS kno~Jedge, it religion. Know your religion. Underbecomes reality, the Truth, the Sat. stand your religion. Be your religion, Those who understand 'Sat' are able B~' belonging to religion and not exto relate· to ·Sat'. When \'ou lo\'e Somebodv, what do \·ou cio? Don't • periencing religion, do ~'ou think you are religious? Never. Den~'ing relI\'Ou call his name, or her name, all gion or accepting religion means the time? Wheri \'ou lo\'e somebodv. nothing. It is the experience oi reli~'ou like to call the name of that pirgion. my dear friend, that can hold son. If \'OU IO\'e the truth, then vou the mind It is the desire to experiwill cah 'Sat ~am'. You become ence which matters because that identilled. And when vou sa" 'Sat desire is the outcome.oian energy ;\iilm'. e\'er\'bod\' kno\~'s \'ou' are a that matters. YouregQdesiresyClu{O 'So1t :-'::lmer:, Yo~ ~'Ome identiiied. be finite, to be limited, but you must And when \·ou sa\' 'Sat X:lm'. it ex~rience intlnity. becausl! you :Ire means you a~e Truth.

I I I I I I I I I I I I I I I I I I I

I I I I I I I I I I I I I I I I I I

181

a part of infinity. Why shouldn't you experience infinity? Instead you take your ego. and you intlate it like your balloon. The air goes out, and you fall 'Cln your face. Then what a silly creature YOU are. You blame the Creator, and you don't live in gratitude, and vou caU vourself a man.

Without k~owing the manners of life. vou call vourseif a man. nie seeke~ must know the art of fimte and infinite, and the science whIch teaches him the art of finite and infinite is known as the science of yoga. It is a technology that makes a seeker, a Sikh, a man of God. Where the man of God goes, there goes God. To whomever he talks, he brings God. Wherever he sits, there is God. When he gets up there is also God. Around him is God, above him is God, under him is God. God created man and man created God. The man of God telephones about God. On the telephone, he listens to talk about God. He hangs up the telephllne if there's no God. He watches the television to feel God. And if he doesn't feel God, he shuts it off. He eat$ and says, "God." He gets up and savs, ¡'God." He takes a shower and S<ivs, "God." When he is in fe\'er, he'savs, "God." When he walks he says, "God." He belongs to God and God belongs to him.

That is actuaU\' the wav it is. But the middleman' who ~~de this simple, safe God ,so difficult to get to not onl\- makes a normal man believe 'that he is a sinner, but coUects a fee for doing it. The one who lives off the sinner makes the sinner believe he is a sinner. Not only that. but after telling the sinner that he is a sinner, he does not purify him.

Dnly he can purify you who is himself pure. Only the one who has experienced God, who has seen God, who has a gratitude for God. who feels the goodness of that infinity, can be pure, because he will constantly call the Name of God. Everv lover will call the beloved God bV name, will become p~re and healed and have the p<lwer to purify and heal others.

JJ

T

.l.he art of ilealing, the art of ecstacy, th~ ar.t of God-consciollsness has millions of names in mystic tenns, It has to do with rhythm imd reality.

When the body is ill. rhythm. there is ease, When the body, or any pari of the body goes out of rhythm,¡ there is dis-ease. Disease is nothing but an out-of-rhythm body. When the mind is out of rhythm, there is neither a body nor a soul, because without the mind there is no reality, Even if you. have God and God is YOllr slave, still it is useless. There can be no happiness.

II

182

BENEP'ITS OF KUNDALINI AND MEDITA.TION The meditations and yoga exercises in this manual present an opportunity to acquire the mental, I=hysica1 and spiritual capacity to enjoy life to the fullest. Instead of becamdng stressed fran the intensifying energy and rapid changes occuring on the planet today, ""e will be able to "get high" fran the transition to the New h;'e.

Practiced, these techniques will "tune us in". Kundalini Yoga is a powerful scientific technology, developed aver thousands of years, to access higher light energy and produce a conscious' m:Xie of living, iltplementing creativity and productivity fast! we can expect the following results.

PROBLEM SOLVING: we can't always avoid problems, blt ""e can "be uore effective in handling them. By changing perspectives, being less .em::ltional and uninvolved, ""e can raise our consciousness to .attract or provide solutions, thereby rising to a position of power, able to effect change rather than helplessly stand by playing the victem. c;:LE:ANSING:

Yoga and meditation power_

fully cleanses us of I=hysical, mental and em::ltional OOstructions, womout attitudes and beliefs, leaving us space to acquire beneficial and useful new ones, .and opening us to access higher knc:Mledge and our own 'inner selves.

A 'BE:1'I'ER WAY OF LIVING: three levels of being -

'lhere are

1. Life is a series of problems to be solved, ,and the best ""e can hope for is to find solutions, or that: the problem will just go away.

2. Life is a series of CJplX>Ltunities and problems can be tumed into oppor: tunities for lessons and growth.

YOGA

3. Life is a miracle, a series of synchronistic events <unfolding at the right time and place, in a constant flow. As ""e raise our vibrational frequency, ""e rrove into miraculous liVing.

OPPORUNITlES â&#x20AC;˘ &

VALUE

FULF'1LIl'IENT:

The ability to manifest our deepest desires reveals itself, and can perceive and draw opportunities to us. we no longer have to go out and manipulate or fight for what

we

""e

want.

uore control over our lives, ""e have less need to exercise control, b=cause we are in the process of discovering and accepting life as it unfolds, and we feel uore secure and a;usting. a:Nl'ROL:

As

""e

gain

DIVINE ATlTIUDES: As ""etranscend the mind's duality, new attitudes alxlut life, ourselves and others appear like acceptance,' trust, gratitude and non-attachment, and we live with fewer expectations or judgements.

Greater

CHARACl'ER:

mental

clarity

and focus is achieved, and it is easier to act cori.sistently, . to finish tasks, be truthful, fair and honest.

HEALING: and our

Q.1r

healing

presence,

p:lWerS

touch,

inanifest. lOOrds or

smile heals.

HFAL'ffi: '!he iJlImme system is strengthened and ""e enjoy vibrant health <!ilfl abundant energy.

With thedevelopnent of the electro-magnetic field (aura), not only is our health improved, but ""e beccrne uore poised and effective human beings.

PRESENCE:

PURE I<N<:MmG:

With meditation canes intuition - knowing and feeling what

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is right and best, and no longer having to reason through the .pro 's and cons I s of each situation.

PROr:a:nrn:

Intuitive powers alert us to dangers, and' 10e do not attract negative forces. 5anetimes the univverse changes, our plans so that 10e don I t get on the plane that crashes!

PRAYER PCWER:, Clarity, hUmility and devotion clear the channels for our prayers to be heard and answered.

Life becaDes relaxed and fun. we feel taken care of, and becane "unreasonably happy".

JOYFUL LIVING:

HIGHER AWARmEsS:

'lhrough meditation

we es.tablish an intimate relationship with ourselve5! and the Q::d within.

'Ihis relationship opens us up to higher level relationships with others THE UNIVERSAL <:nlNEcTICN: '!he congruent alignment o~ body, mind and spirit opens <:hanne1s to other dimensions of existence and the uni.verse unfolds within our minds.

IMPACI'ING 'IDRLD PEACE: AND BECX:Mml'G A FORCE FOR -G:XJD: '!he IlOre ¡we elevate consciousness and the -quality of our interI'1al being, the IlOre positi vely we affect the "WOrld and those around us. Inner peace becanes outer

A DRUGLESS HIGH: Recreational drugs are used to fulfill the deep longing for spiritual identity as much as for the euphoria, relaxation, sensual. delights, mental and physical energy and the other pleasures they may afford sane drugs enable 1.1S to talk with God, transcend time and space~ experience sights and sounds. cellularly and perceive the \\Orld as pure sensation devoid of meaning and IlOrality, and ourselves as simples I sensers ' without character, plrpOse, selfinterest or ego. other durgs, of . course, magnify the ego and seem to sharpen j:he rational achievementoriented mind while diminisfling sensory awareness.

But the price is always high - loss of- -health, freedan, selfrespect, dignity, family, friends, IlIeIlOry, feelings and/or mind!

In practicing Kundalini yoga, we can experience the same pleasureS without the loss of character, ego or values. FurtherllOre, we are enabled to apply the insights gained to the physical \\Orld, it allows us to exercise more (rather than less) control over our lives, and we are enpowered to live successfully in, enjoying its demands and challenges without judgements. lvbreover it is eminently healthy, perfectly legal and satisfies the deep craving for .spiritual meaning.

peace.

II

KUNDALINI YOGA: Actually, Kundalini Yoga means awareness.

Awareness. is a finite relationship with Infinity. That's what it means. This dormant .energy is in you. This awareness is sleeping so you only experience (a limited part ofl your full capacity. When it can be extended to Infinity, you remain You! In that state, nothing is lacking.

This' is th~ basic human structure, the framework through which we have to function.

I'm going to focus on this structureand its .work.

Quoted from Sadhana Guidelines)

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FUNDAMENTALS

"

OF

Kundalini Yoga is an ancient art and science dealing with· the ·alteration and expansion of conscioUsness; tm awakening and raising of KUNDALINI mERGY UI? the spine through energy centers Called aw<RAS, activati.'1 them. '!his is ace:atPlished by t.'1e mixing and uniting of PRANA (Cbsmic Ebergy) ,with APANA (eliminating~) which generates pressure to' force Kundalini to rise, by means of PRANAYAMA (breathing exercises), EH1lNIW) (body locks) in J<RIYAS (exercise sets) using ~ (postures), KJDRAS (ges.;. tures) , and MANI'RAS (chanted words) • Kwrlalini yoga sets and meditations also use visualization, projection and focussed attentiOn to attain speci.;. fic effects.'1bis k:nowledge has been a guarded' secret, handed down frcm Guru to selected stUdents for centuries but thanks to Yogi Bhajan, it is noN offered to the .public. -'Ihrough the practice of Kundalini Yoga an individual can unite his consciousness With Cbsmic Cblsciousness on a regular' basis by carefully performing the exercises and meditations in specific sequence and canbination.

A student soon becanes ,adept at perceiving the llOVement of energy within. and outside of his body, and' conscious-

KUNDALTNI

VOCA

ly begins to direct its flow to stimulate and awaken the chakras, for healing himself and others, and clearly becanes a co-creator with God. '!be science is said to be 70,000 years old.

Tradition attributes it to the Hindu God Shiva' instructing his wife, the Goddess Parvati. '!be teachings \</ere then imparted only to the initiated in tenples arid rronasteries in India, Nepal and Tibet.

I<undalini yoga is closly related to Trantra, which also raisesI<undalini energy (Shakti p:7Wer) to achieve extraordinary consCiousness. '!bere are 3 forms of' tantra: White Tantra, which is taught by YOgi Ehajan, uniting male and female energy in non-sexual union, Red Tantra which relies on seXual union, and Black Tantra, a form. of sham:mism.

Kundalini yOga was brought to the West in 1969 by Yogi Bhajan, the only liVing Master of· White Tantric Yoga on the planet.

His followers have adapted the Sikh relition, and they wear the white clothing and turbans with uncUt hair that signify purity. All Sikhs do not necessarily practice I<undalini Yoga, and I<undalini yoga devotees are by nO means all Sikhs.

PR1\N1\. & APANA

An incredibly p:7Werful storehouse of psychic ener9Y sym!::x:)lized as a coiled, sleeping serpent at the base of the 'spine ('I<undal' means .'curl '). <:nce awakened it uncoils and ascends through the' spinal column (in the psychic channel, SUSHMANA) to, the . ~ (the masculine Crown Chakra) at the top of the head, and triggers a transcendent spiritual state. Repeated experiences produce enlightment.

Prana is the basic life force of consciousness in the air we breathe and the food we eat, assimilated effortlessly, and Kundalirii yoga practice enhances its absorption. Apana is the eliminating energy stOred in the lOwer chakras. When it ,is raiSE!d and uriited with prana (by breath retention & body contractions or loCks), psychic neat is generated which raises I<undalini thrOugh· the chakras. .

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A series of one or more exercises or postures in canbination with pranayama, locks, chanting ,visualization, projection, etc. in specific sequence designed to prc:rluce specific effects. sane of Yogi l?hajan' s kriyas are centuries old. '!be total effect of a kriya is greater than the sum of its parts.

'Kriya I literally means 'work' or ' action I •

A pose or posture designed to stimulate glands, organs or l::ody awareness, and to quiet the mind for neditation.

Asanas often apply pressure on nerves or accupressure points, reflexing to the brain and l::ody for certain effects. '!be most camon neditation asanas are:

ROCK POSE (or Vajrasana): Kneel and sit on heels (tops of feet on the ground) so that they press the nerves in the center of the buttocks.

(It is ~ ''Rock Pose" because its effect on the digestive system enables one to digest rocks.)

CE:LEBA.TE (or Hero Pose): With feet hip width apart, kneel and sit between the feet. '!his posture channels sexual energy.

If you sit in a" chair, be sure that both feet are flat and evenly pJ,aced on the ground, and keep the spine straight.

POSE (or SUka.sana.) : Cross the legs o:mfortably at the ankles or both feet on the floor, pressing the lower spine forward to keep the back straight.

EASY

POSE (Or Siddhasana) : Right heel presses against the perineum, sole against left thigh.

Left heel is placed on top of the right heel and presses the l::ody above the genitals with the toes tucked into the. groove between the right calf and thigh.

Knees should be on the ground with heels one directly above the other. '!his is the most o:mfortable asana for many and is believed to pr:arote psychic power.

PERFEX:T

rmus (or

Padmasana): Lift left foot onto" upper right thigh, then place right foot on left thigh as close to the bcXly as possible. '!his locked in posture is easier to do than it looks and it enhances deep neditatibn. '!he right leg is always on top.

P.e..r-fe.ct: Po$€'-

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area of the hand reflexes to a certain part of the mind or body. Sane ccmnonly used IlUldras are:

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position, usually of the hands, that locks and gu;des energy flow and reflexes. to the brain. By curling, crossing, stretching and touching the fingers and hands, we can talk to the body and mind as each

A

gesture

or

MUDRA: '!he tip of the thumb touches the tip of the index finger, stimulating knowledge and ability. '!he index finger is symbolized by Jupiter, and the thumb represents the ego.

Guyan Mudra imparts receptivity & calm.

each mudra, exert enough pressure to feel the flow of energy through the l~diS" (psychic channels) up the arms but not enolYjhto whiten fingertips.)

(In

GUYAN

'!he first joint of the index finger¡ is bent under the first joing of the thumb, ~ing active knowledge.

ACl'IVE GUYAN MUDRA:

SHUN! MUDRA: Tip of middle finger (symolized by saturn) 'touches the tip of the thumb, giving patience.

SURYA or RAVI MUDRA: Tip of the ring finger (symbolized by Uranus or the Sun) touches the tip of the thumb,

giving energy, health and intuition. z.DoRA: Tip of little finger (Mercury) touches tip of thumb for clear and intiuitive ccmnunication.

BUDDHI

vmus

ux::K: Interlace fingers with left little finger on the bottan, with the right index finger on top for men and the left for~. '!he Venus munds at the base of the thumbs are pressed together channeling sensuality and sexuality, and glandular balance, helping to focus and concentrate.

PRAYER MtlDRA: Palms are pressed,together, neutralizing and balancing yin & yang, for centering.

BEAR GRIP: left palm faces out fran body with thumb down, and right palm faces body, thumb up, and fingers are curled and hooked together to stimulate the heart and intensify

concentration.

BUOOHA foiJDRA: Right hand rests on left for men, left on right for \<Icinen palms up, thumbs tips touching other in a receptive gesture.

each

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JAIJ>.NDHARA EHANDA:

Body locks or muscular contractions applied for the retention and channeling of Prana. '!he principle ones are: Mulhhand or Root Lock is the IlDst frequently applied. It is the contraction of the anal sphincter, drawing it in and up (as if trying to hold back a I:xJwel IlDVement), then drawing up the sex organ (so that the urethral tract is contracted). last, the navel point is drawn back tOl<lards the spine. '!his is applied with breath retention, either in or out, and unites the two najor energy energy flows, prana and apana, generating psychic heat which triggers the release of Kundalini energy; and often ends exercise.

MUl:.l\BHANDA:

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Neck IJ::x::k or Qiin IDck is usied during all chanting rnedi tations â&#x20AC;˘ '!he chin rests in the notch between the collar bones ang the head stays level without tilting forward, straightening the cervical vertibrae, and allowing the free flow of prana to the brain. In practice, the chin is pulled straight backwards ~ slightly lowered.. Prevents headaches and uncanfortable pressure in eyes, ears and heart during pranayama.

MAHABHANDA: '!he application of all 3 locks at once. 4 â&#x20AC;˘ When all the locks are applied, the nerves and glands are rejuvenated.

an

UDDIYANA BHANDA: Diaphragm Lock is aplied by l"ifting the diaphragm high up into the ~and Pulling the upper abdcrninal muscles back towards the spine, creating a cavity, and giving a gentle nassage to the heart muscles.

Stimulates the hyp:>thalrnicpituitary-adrenal axis in the brain and develOps the of ccrnpassion. can .give new youthfl.l1ness to the entire body.

It is applied on the exhale.

In Iaya yoga, the rhythmic. application of this lock achieves the highest effects of chanting.

sense

BHA.NDA.

EXERCISE

'lb fully understand & experience the

Sit wide Root ram

on heels and spread the knees apart, palms on thighs. (A) Apply Lock & relax it. (B) Apply DiaphIJ::x::k & relax it. (C) Apply Neck Lock and relax it. Repeat in rhythmic alteration for 3-11 minutes, pulling loqks on the exhale (the breath naturally goes out on the first 2 locks).

PFAcrICE ~ AN :EMPI'Y S'Ia>lAQi. 'Ibis will help to distinguish the locks and perceive energy IlDVement along the spine.

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:1 In the body, centers of exchange be-' tween the psychic and physical dimensions. Like transformers they change subtle prana into physical energy floWing through a system of I nadis ' (psychic channels like the meridian system of Oriental medicine). cUua-as are energy vortexes perceived as spinning discs of light ('chakra' means wheel) situated along the spine.

Traditionally there are 7 of them and YogiBhajan designated the ElectroMagnetic Field (Aura) as the 8th.

When the chakras are opened the particular talents of each are assimilated and coris6lida~ed into the' character and behavior of the person.

FIELD: '!'he psychic field of energy surrounding all beings, human or otherwise, through which we project ourselves to others and protect ourselves from danger.

A strong aura insures physical health and success.

Q'le reason for \oIearing' white is to help expand the aura.

(To see¡ auras, close your eyes and think of a famous guru, or' a nOvie or rock star. Next to him, irriagine an ordinary person.

Beholding. the two of them side by side, it is easy to perceive that the "star" has a brilliant, developed aura that clearly outshines that of the other.)

ELECl'RO-MAGlErIC

SAHASRARA: '!'he 'Crown 01akra is located at the top of the head and is often pictured as a 1000 petaled lotus.

'Ibis is the individual's superconscious ness and his link With God and Universal or Cbsmic ConsciOusness & Infinity.

It is associated with the Pineal Glann.

1IJNA: '!'he 3rdEye or Brow 01akra is associated with the pitUitary gland and it is the seat of inbi:itive awareness. IDeated between the eyebrows, it .is the hare of the "true self", and ispict~ed as a white light.

(Q'le's Guru can ~t themselves there to provide gui,dance.)

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VISHUDDHI: The 5th or Throat Chakra is associated with the Thyroid Gland and this is where poisens are purified, respiration is controlled and speech originates.

It is pp..I'ceived as a violet disc, and its proper function ensures truthful speech, a pure and clean body and mind, and some psychic faculties. 'the 4th or Heart Olakra is the seat of compassion, true love, free will and wish-fulfillment. 'Anahata' maans '~ten' , (reminding us of 'stout hearts' & 'having heart').

I t is associated with the Thymus Gland so its strength insures a strong i.mmme system and a glittering aura.

It 'is variously described as pink, red, goldeJ,'1, white, and sometimes as dark blue.

To live in the Heart Chakra is to be a well-developed human being.

ANAHATA:

MANIPURA:

The

3rd or

Navel

(Nabhi)

01akra is the center of power, energy

and well-being.

It is sometimes regarded as the ' SOlar Chak,1;a', and is known as the 'Delight¡ center', and the 'Jewel in the lotus' - (Manipura' means 'jeweled lotus').

It is associated with the adrenal glands and is variously pictured as a Spinning blue, grey or green disc of light.

A strong navel chakra bestows character and physical vitality and power. .~~

SVADISTHANA: The .2nd Chakra¡, at the sex organs, is the hane of Kundalini.

It is the seat of creative, "'sexual energy and is always pictured as a bright red-orange.

In balance the person can channel powerful reproductive energy to use for other creativity '!he 1st or Root Olakra is. the anal chakra. It is as~iated with the qualities of stability and security. When it is well functioning, the person is canfortable in physical existence.

It is often pictured as a disc of red. light.

MUIADHARA:

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Mantra

ARDAS BAYE, k'IAR DAS GURU, ARDAS BAYE, RAM DAS GURU, RAM DAS GURU, SUCHE SAHE guarantees by the grace Guru liiiiar Das, who' is hope for the hopeless, and Guru Ram ras, who is King of the Yogis and Bestower of Blessings, past, present and future, that the prayer will be answered, and that all one's needs are provided for, signed, sealed and delivered!

or

Amantra is a syllable, word or phrase in one of the sacred languages (like Sanscrit & Ghw:meki) and sometiJres in l:)lglish, which elevates or nodifies consciousness through its neaning, the sound' itself, rhythm, tone, and even the reflexology of the tongue on, the palate.

Mantra is "'!he Yoga of the Mind". sane of the II'OSt frequently used follow: AD GURAY NlIMEH, JUGAD GURAY NlIMEH, SAT GURAY NlIMEH, SIR! GURU DFNAY NlIMEH is the Mangala Charn Mantra, and is chanted for protection. It surrounds the magnetic field with protective light, and means "I bow to the primal Guru (guiding consciousness who takes us to God-Realization), I bow to ,wisdan through the ages, I bow to True Wisdan, I bow to the great, unseen wisdan."

s'HAKTI, ADI SHAKTI, ADI SHAKTI, NAMO, NAMO, SARAB SHAKTI, SARAB SHAKTI, SARAB SHAKTI, NAMO NAMO, PRITHUM BHAGAWATI, PRITHUM BHAGAWATI, PRITHUM BHAGAWATI, NAMe NAMO, KUNDALINI, MATA SHAKTI MATA SHAKTI, NAMO, NAMe. '!be First ADI

OHARTI HAl, AKASH HAl, GURU RAM DAS r.tlarti. means "earth" and Akash is Ether, and Gnu Ram Das is the venerated 4th Sikh Guru. 'Ibis is the 1st Sodhung Mantra.

HAl.

SAT GUR PRASAD is the Magic Mantra so named for its power and sacredness. It is usually chanted in reverse (Ek cng Kar sat Gur Prasad, sat Gur Prasad, Ek Q1g Kar).

Many pages are devoted to the ecplana'tion of this mantra and we are warned to chant it in reverence.

It means, "'!bere is one Creator - Truth revealed through Guru's grace".

EK

OOG

KAR,

EK

GIG

KAR,

NIRBHAO,

SAT NAM,

NIRVAIR,

AKA!.

KARI'A MCORI',

PURKH, AJUNI

SAl' BHANG, GUR PRASAD, JAP. AD SUO!, JUGAD SUOJIHE SUOi, NANAK HOSI BHEE: SUCi is the Mu! Mantra, the root 'of

Shakti Mantra tunes :;nto the frequency of the Divine z.bther,. and to primal protective, generating energy. Chanting it eliminates fears and fulfills desires. AdiShakti means the"Primal Power;' sarab Shakti means "All Power; and Prithum Bhagawati means "which creates through God."

all rnantras. It means, '!'!be' creator of all is Q1e.. TrUth is His Name.

He does everything, fearless, without anger, undying, unborn, self-realized, realized thru Guru I S Grace, Meditate: He was true in the beginning, true thru all the ages, true even now.

Nanak shall ever ha true."

AKAL, MAFiA KAL means "Undying, Great death" is a powerful life-givingchant removing fear and relaxing the mind. .

SAT NAM, SIR! WHA (HE) is the Adi, Shakti Mantra, and is very powerful for awakening Kundalini and susPending the mind in bliss. Ek 'means "cne, the essence of all:' Q1g is the primal vibration fran which all creatiVity flows, :Kar is "creation" ,sat, "truth", Narn "name" Siri, "great", Wha. "ecstacy;' and Guru is "wisdan". Taken together it means, "There is one Creator whose name is Truth. Great is the ecstacy of that SUpreme Wisdan"!

lIP

SAHAEE

HOA

SACHE

DA

SACHE

DHOA,

HAR, HAR, HAR' means liThe ,lord Himsei{ has becare our protector, the Truest of True has taken care of us, 'God, " God~ , God", or "'!he lord HImself is my refuge, true is the support of the True lord".. Olanted for prosperity

EK

GIG KAR,

GURU

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GOBINDE, MUKUNDE, UDARE, APARE, HARING, KARING, NIRNAME, AKAME is the Guru

Gaitri Mantra which maans "Sustainer, liberator, enlightener, infinite, destroyer, creator, nameless, desireless".

It brings stability to the hemispheres of the brain and works o~ the H~ center to develop a:mpas_ s~on, pat~ence and tolerance, uniting one with the Infinite.

GURU GURU \'1AHE GURU, GURU RAM DAS GURU calls upon Guru Ram Das in praise or-his . spiritual guiding light and protective grace. rreans Creative Infinity, a of God. HARA is another form.

HAR

is the active form of Creation.

EARl NAM, SAT NAM, EARl NAM, EARl. EARl NAM, SAT NAM, SAT NA..'1, EARl: The name of God is the True Name.

DUM BAR BAR: nlls mantra opens the Heart 01akra and maans ''We the universe, God, God. " .

HUM

means Creator - the Primal Vibration fran which all creativity flows.

OOG

GURU OEV NAMe is the Adi Mantra that precedes Kunda1ini Yoga practice, tuning one in to the higher self. O:1g is "Infinite Creative energy in manifestation and activity" ("cm" or Aum is God absolute and unmanifested) Namo is "reverent greetingst~ implying humility, Guru means "teacher or wisdan Dev lIIe;3!lS "Divine or of God" and Namo reaffirms humility and reverence.

In all it maans, "I call upon Divine Wisdan".

CNG NAMO,

is "Creator, I am Thou!" a heart-opening and empowering mantra.

.OOG SO HUNG

PRANA, APANA, SUSHUMNA, EARl. HARI

E!'.R,

HARI

HAR,

HARI:

EARl HAR

Prana is

the life force, Apana the eliminating force, and SUshumna is the central channel for that force. '!his helps draw energy up the spine for healing.

Hari and Har are names of God.

PRITVI HA!, AKASH HA!, GURU RAM DAS HA! (see "Dharti Hai") . - Pritvi means earth - calling on the name of the venerated Guru Ram Das is very powerful DA SA, SA SAY SO HUNG is th.e Siri Gai tri Mantra, and is chanted for healing.

Ra is the sun, Ma is the lok:lon, Da is the earth, and sa is Infinity. say is the totality of Infinity, and So Hung is "I am '!hou" • "Ra Ma' Da sa" is the Earth Mantra. and "sa say So Hung" is the Ether Mantra.

RA MA

TA NA MA is the Panj Shabad expressing the five primal sounds of the universe. "s" is Infinity, "T" is life, ''N'' maans death and "M" is rebirth. ('!he ·5th sound is "A".) '!his is one of the roost frequently used mantras in Kunda1ini yoga.

SA

SAT NAM is the seed Mantra or Bij Mantra and it is the roost widely used in the practice of Kundalini Yoga. sat is truth, Nam rneans identity, or to call on the truth, expressing the reality cif existence.

Olanting this mantra awakens the Soul, and IOOre simply maans "really" (Y.B. 1/14/89) SAT NARAYAN, WHA HE GURU, EARl NARAYAN SAT NAM: Narayan is the aspect of Infinity that relates to water, and Hari Narayan is Creative sust~ce; which makes the one who chants it intuitively clear or healing. sat Narayan is True SUstainer, Wahe Guru, indescribable Wisdan and sat Nam, True Identity. 'Ihis is the ancient Olotay Pad Mantra• WAHE GURU is the Guru Mantra, the mantra of ecstacy. It is not translatable, but chanting it elevates the spirit.

WAHE GURU, WARE GURU, WARE GURU, WAHE JEEO: "The ecstacy of consciousness ~s my beloved."

192

and daily practice is a perscription for good health. .

Breathing to channel and direct the flCM of prana aIXl· alter consciousness & physical state. '!be IlOSt frequent are BREA'nJ OF FIRE: 'Ibis is a cleansing and energl.zmg breath, powered by abdaninal contractions. Pumping the abd:::men forces air. out of the lungs, which then re-inflate effortlessly.

Breath of fire is fast, usually ~­ 3 breaths per second through the nose unless otherwise specified.

LCNG DEEP BREA'lHING: '!his is calming aIXl Produces an autanatic 'high'if done properly and slCMly enough.

Place the tongue on the roof of the lrOuth and inhale as slCMly as possible, allCMing ally a thin stream of air to flCM. When you can no looger inhale begin to exhale at the same slCM, steady pace. Both inhale and exhale are through the nose. You will fill the lower portion of the lungs first, expanding the abdanen, then the middle, expanding the diaphram, aIXl then the top, expanding the chest.

If you can slCM the breath dCMn to 6 or fewer breaths per mimite (5 seconds of inhale and 5 seconds of exhale), the pituitary is stimulated, autanatically activating the 3rd Eye. If you can slCM doWn to 4 or fewer breaths a minute (7'! second inhale aIXl 7'! second exhale), the Crown 01akra is activated by the Pineal Gland - Instant Q)smic Conscic:nJt"1'ess!

ALTERNATE NOSTRIL BRFA'lHING: Breathing through the left nostril is tranquilizing and through the right nostril is energizing. '!bere are many cx:mbinations of alternate oostril breathing for different purposes. see "Breathing to Olarige Nostrils at Will" to assert control over the nostril~.

SITALI PRANAY1\M: Breathing through the IrOUth, through a trough made by the curled tongue cools the air and the body. It is used to lower fevers (or the body terrperature on hot days)

WHISTLE BREA'nJ: Inhaling and/or exhaling throughthe puckered IrOUth to proa.Jce a whistle has a profound effect on consciousness.

BREA'nJ RETENI'ICN: Holding the breath, either in or out is a powerful tool in creating Tapa or psychic heat, and is often used to stimulate Kundalini arousal, alter consciousness, and body chemistry. D~CNS SHCXJLD BE CAREroIJ:,Y ror..IJ::MED. ~

'!be stilling of the rational, reasoning, dualistic (lam I and everything isn't) egotistical ,mind to allCM the neutral mind to focus awareness on inner reality beyond intellectual concepts, and on outer reality beyond physical, earthly c:bjects. Meditation uses many techniques to achieve this purpose, aIXl produces a calm, sensitive less erotional, alert, intuitive, effective, efficient and self-controlled personai:£ty and- an enl'ianced- sense of being and consciousness. Consistent meditation prarotes inner peace, happiness and life in higher consciousness.

Important c:cxllpoIientsin the practice of Kundalini Yoga are focus, (we may be asked to gaze at the nose, focus on the spine, a chakra, the breath, a, mantra, physical functions or on sanething outside of the body), visualzation (of energy lrOVement, magnetic fields, thought forms, astral bodies, ether, light, color, etc.) and projections of consciousness out into the universe. '!bese practices develop awareness of the rrobility of consciousness, the ability to hold several things iri the mind at once and to direct energy novements empowering our sense of daninion and potential impact on the world.

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j . 1 93

B .il::> l

:t o g r n p h y

M:>st of the sets and meditations are previously ,tmpublished and many cane fron Yogi Ehajan's early classes. '!he dates are given whenever they are available.

SOurces of the ~lished sets are indicated in the Table of Contents by the abbreviations noted below. '!he Ancient Art of self-Nutrition, c:dnpiled by Siri Ami.r .

Singh Khalsa, D.e., Khalsa Clinic, 711 E. 37th Ave. Eugene, Oregon 97405

SELFNUT

Beads of TrUth, 3HO Foundation, IDs Angeles, various issues.

Healing '!hrough Ktmdalini - Specific' Applications, S. S. Vikram Kaur Khalsa and I:ilarm Darshan Kaur Khalsa, San Diego, 1987 Keeping Up with Ktmdalini yoga, Kundalini Research Institute, (~), Pomana, calif., 1980 Ktmdalini Maintanence Manual, !<RI, 1981 Kundalini loEditation Manual, !<RI, 1978

KEEP M~IN

MED

Kundalini Slim & Trim Exercises, !<RI, 1978

SLIM

Kundalini Yoga for the 80' s, !<RI, 1980

Y480

Kundalini yoga/sadhana Guidelines, KRI, 1978

SADA

Kundalini Yoga for Youth & Joy, 3HO Transcripts, Eugene, Oregon, 1983

JOY

Kundalini Yoga Manual, !<RI, 1 ~76

YOGA.

SUrvival Kit, SS. Vikram Kaur Khalsa & Dharrn Darshan Kaur Khalsa, San Diego, 1980

StJRV

Transitions to a Heart-centered World, GJrurattan Kaur Khalsa, PhD., and Ann Marie Maxwell, San Diego, 1988 Student notes fron early classes were taken by Mark Lanm and Michael Turner. M:>re recent notes were taken by Gururattan Kaur Khalsa fron Yogi Bhajan' s classes and also those of MSS Gurucharan Singh Khalsa (Millis, W .â&#x20AC;˘ ) and the latter "are indicated as follows.

NOI'ES

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YtxiI EBAJ'1IN (Siri Singh sahib Bhai sahib Harbhajan Singh l<halsa Yogiji)

is a true spiritual teacher of the Aquarian Age. He has selflessly shared, without profit IlOtive or o:mnercialization, the science of Kundalini yoga, and openly taught the secrets of self-knowledge and discovery (that had been guarded for an elite few for thousands of years), to all who desired to learn.

Yogi Bhajan becaIre a Master of Kundalini Yoga at sixteen, after OOcoIilLing a master of Hatha Yoga. He is the only Mahan (great) Tantric Master on the planet and leadS White Tantric Yoga courses, which cleanses the¡ subconscious mind through the balancing of male and female polarities.

He bears the title' of Siri Singh sahib, the Odef Religious and Administrative Authority for Sikh ~ iri the Western Hemisphere. In 1960, In 1969, at age 39~ he, came to LOs Angeles and began teaching yoga.

He founded the Happy, Healthy, Holy Organization (3HO), which has expanded to over 150 centers teaching Kundalini Yoga throughout the WOFld.â&#x20AC;˘ He then founded the Grace of God Movement for' the Wcmen of the World, and Khalsa Wcmeni's T.r:aining camp, both devoted to helping 'tlC:rnen realize their divinity, dignity and grace. He has received a BA. and MA in Econanics, and a Ph.D. in Psychology.

GURDRATrAN lOWR KBALSA received her nxt:orate in Political SCience fran

the the Institute of International studies in Geneva, Switzerland, and her Masters Degree iJi Internatiorial. Affairs fran Johns Hopkins SChool of Advanced International studies. She has taught iDte;national, environmental and econcmic develO{XTleI1t studies, history and philosophy at MIT, Da.rtm::luth Q:)llege, ~ Hampshire Q:)llege and U.S. International tJni.ver. sity in san Diego, and written a book and published several articles iri international journals.

Or. Khalsa has studied personal developnent philosophies for 18 years, and studied Kundalini Yoga with Yogi Bhajan for 12 years, and Hatha Yoga for 7. . She currently teaches workshops on tI'!be Art and SCience of a' SUccessful wanan tl , "Meditation for Modern Living", tlRelax and Rejoice - stress Reduction in 2-11 minutes tl , and tlMerging - 'Ibe New Age Relationship.tI

ANN M1UcrE MAXWErL REX:E:IVED HER Bachelor of Fine Arts fran the University of california in Berkeley. She is an prize-winning artist, a prize winning writer, and danced professionally for 20 years in over 40 cities in the U.S.A. and canada. She is the author of 'Ibe secret Source of 'Beauty, and has ,been a student of yoga for 30 years.

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Transitions to a Heart Centered World Our First and Still Our Most Popular Book!

Guru Rattana, Ph.D. ,

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Trdnslllons To A Heart-Centered 'Norld .

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Over 200 information-packed pages Over 100 yoga sets & meditations

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Open your Heart Chakra Strengthen your Navel Center Bolster your'lmmune System Attract Abundance, Opportunity & Prosperity Attain Inner Peace & Happiness Large Clear Format, Beautifully Illustrated Spiral-bound with Durable Laminated Covers 11.5 x 8.5 inches, 280 x 215 mm + ISBN 1-888029-02-1

Yogi Bhajan introduced a revolutionary concept to spiritual practice. Instead of avoiding the lower chakras, he taught us that in order to open the heart chakra and stay in the , heart, we must cultivate a powerful base in our lower chakras.

Transitio'ns pulls together the core teachings of the early 1970's in one value packed volume. It contains the best sets for empowering the lower triangle and an awesome collection of sets and meditations to open the heart chakra.

"A wonderful book of KY meditations and sets. It is full of information to help us move into the Aquarian Age with open hearts, and includes many quotes from Yogi Bhajan. I highly recommend it. "- Lynn

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Offering a permanent and successful treatment for stress!

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Over 100 Yoga Sets & Meditations 200 information-packed pages Relax & Release stress in 2-11 minutes Repair effects of Drug Abuse Get High, legally & healthily Rejuvenate Nerves, Liver, Adrenals, Eyes & Memory • Energize, Tranquilize • Large Clear Format, Beautifully Illustrated • Spiral-bound with Durable Laminated Covers ,. 11.5 x 8.5 inches, 280 x 215 mm • ISBN 1-888029-04-8

Relax and' Renew takes stress reduction to the level of spiritual resolution. The techniques offered in this book, don't just cover up the symptoms, they cure the problem!

Regular practice of even one of the hundreds of techniques included in this generous book will change your energy and introduce you to another dimension of being.

"I want you to know how much the book means to me. After practicing the exercises for just a few weeks, I feel like a new person. It amazes me how much better we all could feel. Most people, esp. in this country, don't realize there is the potential to feel better spiritually as well as physically. I just want to thank you all SO much." - Tara

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I

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Sexuality

and

Spirituality

Includes details of Yogic and Meditation practices never before made available in the West!

Guru Rattana, Ph.D. + Over 100 Yoga Sets & Meditations + 200 information-packed pages + Raise your Kundalini • • •

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Increase Sexual Potency & Nerve Strength Create Partner & Group Synergy Enhance your Inner & Outer Beauty Rejuvenate your Body & Spirit Large Clear Format, Beautifully Illustrated Spiral-bound with Durable Laminated Covers 11.5 x 8.5 inches, 280 x 215 mm ISBN 1-888029-03-X

~

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. Instead of avoiding sexuality, Yogi Bhajan teaches us how to use this powerful force to enhance our spiritual experiences. He has also taught us how to spiritualize sexual energy so that we can enjoy more depth and pleasure in sacred sexual union.

This book is an absolute must for anyone wishing to pursue a path of Tantra. It publishes for the first time a wealth of techniques that allow men and women to cultivate a profound relationship with their sexual energy, with each other and with the Divine.

"This book should be entitled 'Technique not Talk" Amazing. It contains a wealth of powerful meditations and kriyas that totally shift my energy, space, mood and receptivity to higher sexual experiences. I never knew there was so much to sexuality. I love it.

So does my partner!" - Steve, CO

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Introduction to Kundalini Yoga Ideal and economical book for beginners!

Guru Rattana, Ph.D.

• • • • • • • • • •

Introduction to the Basics of KY 17 Sets, 11 'Meditations, 11 Breathing Exercises Clear and Rest your Mind Strengthen and Enliven your Body Feel Good Fast Prepare for Deep Meditation Large Clear Format, Beautifully Illustrated Spiral-bound with Durable Laminated Covers 11.5 x 8.5 inches, 280 x 215 mm ISBN 1-888029-05-6

Introduction to KY is an ideal selection for beginners. It answers some of your most basic questions about raising the Kundalini, explains the fundamentals and the benefits of Kundalini yoga and meditation, outlines what to expect when you begin a spiritual practice and helps you get started with your personal practice. A special section explains how you can use Kundalini yoga and meditation to' attain personal power and inner peace.

This manual contains some of the most popular and basic yoga sets and meditations as taught by Yogi Bhajan, many of which are incorporated in the larger volumes.

"1 am so pleased to have discovered this book. I didn't know that any such user-friendly scholarly introductory text existed. It is so much more accessible than other books I have tried. My new studef]ts love itl" - E.L.

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Your Life

i·s in

Your Chakras

Their states can profoundly influence your human experience!

Guru Rattana, Ph.D. YOVR .itf! !$IIl·YOV/? CIlAKRA$ tWaa. r.uUlJ.uUhl Y.j:a-:S~:ll"& MUdll~I~ltI. orYCGI mu4~

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Introduction to your Chakras

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13 Categories of Information on each Chakra

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10 Chakra Comparison Charts

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Techniques for Activation, Balance & Alignment

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Kundalini Yoga Sets & Meditations

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Your Life is in Your Chakras was written by Gururattan after 2 decades of daily practice of Kundalini yoga and meditation. In this book, she shares with us her research on the topic as well as her direct experience and insights. She assembles information, techniques and teachings by Yogi Bhajan on how to work with your chakras that are uniquely available only in this volume.

The book places our human experience in the context of the journey of our soul . It introduces Kundalini yoga and meditation as a technology to help us enhance the experience of our soul.

"This book is a treasure chest of information, insights and techniques. Each page contains another delightful surprise. And I absolutely love Gururattan Kaur's poems at the end. Through this book I am discovering the richness of my being. "- Greg

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The Destiny of Women is the Destiny of the World Elevating the dialogue between the sexes!

Guru Rattana, Ph.D. •

Brand New Edition (2006)

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Woman's Power to change the world

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Inspiring Messages at a Glance

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An Uplifting Bedtime Favorite

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A Woman's Gift of Grace

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How to Change Your Life

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314 Information-Packed Pages

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The Destiny of Women Is the Destiny of the World is a book with a mission, a vision and a message: • • •

Its mission is help women experience their inner strength, self-knowledge and grace.

Its vision is to participate in the transformation of the power structure of the world.

Its message is that the empowerment of women is necessary, inevitable and exciting.

"The Destiny of Women is really about the destiny of humanity. It shows both men and women how to honor their feminine side. This is the key to fulfilling our highest personal visions, and to creating a sustainable global future. "- Kenneth Roberts, Palo Alto.

Special Price -

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Online resources sponsored by Yoga Technology

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.'!!!:fJ Leading online resource for Kundalini yoga as taught by Yogi Bhajan.

English & Spanish • Free Online Course for Beginners Essentials of Kundalini Yoga· Guide to your Chakras Links to many other sites of interest http://www~kundaliniyoga.org/

Kundalini Yoga Mailing List Popular online forum for all who practice or wish to learn more about Kundalini yoga. Co-hosted by Guru Rattana, Ph.D. Over 2000 subscribers - beginners, students, teachers

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Kundalini Yoga Online Training Online courses for beginners, and soon, for more advanced students too!

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New Millennium Being Astrological ezine written by Guru Rattana, Ph.D. .

A fascinating . synthesis of Astrology, Spirituality, Meditation and Kundalini Yoga. Learn how star signs, planetary energy and astrological events can impact on you, and those around you, and influence your life.

http://www.yogatech.com/nmb/ (also in Spanish)

Women of the' World Dedicated to the upliftment and empowerment of women everywhere.

Elevating the status of women is the pivotal factor in the creation of a peaceful 21 st century, a sustainable world and a heart-centered future.

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Kundalini Yoga & Meditation Books by Guru Rattana Transitions to a Heart Centered World Relax & Renew Sexuality & Spirituality Introduction to Kundalini Yoga Your Life is in Your Chakras The Destiny of Women is the Destiny of the World

Books from Many Other Leading Authors Kundalini Yoga OVOs Nirvair Singh, Gurmukh, Gurutej, Yogi Bhajan, Donna Davidge Rela~ation, Healing, Protection, Sadhana Great selection - famous artists - new titles added each month!

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1 Transitions to a Heart-Centered World The Most Comprehensive Compilation of the .Kundalini Yoga Sets and Meditations brought to the West by Yogi Bhajan • Over 100 yoga sets & meditations

• Bolster your Immune System

• Open your Heart Chakra

• Attract Abundance, Opportunity & Prosperity

• Strengthen your Navel Center

• Attain Inner Peace & Happiness

.

Yogi Bhajan introduced a revolutionary concept to spiritual practice. Instead of avoiding the lower chakras, he taught us that in order to open the heart chakra and to stay in the heart we must first cultivate a powerful base in our lower chakras.

This book pulls together the core teachings of the early 1970's in one value packed volume. It contains the best sets for empowering the lower triangle, and an awesome collection of sets and meditations to both open the heart chakra to unconditional love and then to keep it open. You will be amazed how good you can feel!

11

The best Kundallni Yoga book evet1" - Dr. A. S. K.

About the Author Guru Rattana, Ph.D., (Gururattan Kaur Khalsa) is author of five classic Kundalini Yoga and Meditation manuals: Transitions to a Heart-Centered World (also in Spanish), Relax and Renew, Sexuality and Spirituality, Introduction to Kundalini Yoga & Your Life is in Your Chakras. Also her epic: The Destiny of Women is the Destiny of the World. She is President of Yoga Technology, LlC, and Director of Kundalini Rising Teacher Training. She lives in Coronado (San Diego) California.

For more information about Guru Rattana, her books, trainings, astrological newsletter - New Millennium Being- and Kundalinl Yoga & Meditation, go to: http://www.yogatech.com

ISBN 978-1-888029-02-4

52500 >

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