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int, and pulls apana up to there is no danger."

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15

BENEFITS OF KUNDALINI AND MEDITATION

VOGA.

f

The medi tations and yoga exercises in this manual present an opportunity to acquire the mental, physical and spiritual capacity to enjoy life to the fullest. Instead of becarmi.ng stressed fran the intensifying energy and rapid changes occuring on the planet today, we will be able to "get high II fran the transition to the New Age. Practiced, these tech niques will "tune us in". Kundalini Y~a is a p::JWerful scientific tech nology, developed over thousands of years, to access higher light energy and produce a conscious rrode of living, implementing creativity and productivity fast! We can expect the following results. PROBLEM SOLVING: We can't always avoid problems, but we can be m::>re effective in handling them. By chang ing perspectives, being less eaotional and uninvolved, we can raise our consciousness to attract or provide solutions, thereby rising to a p::>si tion of power, able to effect change rather than helplessly stand by play ing the victem. CI..EANSING:

Yoga and meditation power

fully cleanses us of physical, mental and em:>tional obstructions, worn out attitudes and beliefs, leaving us space to acquire beneficial and useful new ones, and opening us to access higher J<nor.rledge and our om inner selves.

3. Life is a miracle, a series of synchronistic events unfolding at the right time and place, in a cons tant flow. As we raise our vibration al frequency, we m::>Ve into miraculous living. OPPORUNITIES & VALUE FUI..FIUMENI': The ability to manifest our deepest desires reveals itself, and we can perceive and draw opp:>rtunities to us. We no longer have to go out and manipulate or fight for what

we want. aNI'ROL: As we gain m::>re control over our lives, we have less need to exercise control, because we are

in the process of discovering accepting life as it unfolds, we feel m::>re secure and trusting.

and and

ATITTUDES: As we transcend the mind's duality, new attitudes ab:>ut life, ourselves and others appear like acceptance, trust, grati tude and non-attachment, and we live with fewer expectations or judgements. DIVINE

OIARACI'ER: Greater mental clarity and focus is achieved, and it is easier to act consistently, to finish tasks, be truthful, fair and honest.

0Jr healing powers manifest and our presence, touch, words or smile heals.

HEALING:

'!here are

HFALTH: '!he imnune system is streng thened and we enj oy vibrant health ann abundant energy.

1. Life is a series of problems to be solved, and the best we can hope for is to find solutions, or that the problem will just go away.

PRESENCE: With the developnent of the electro-magnetic field (aura), not only is our health improved, but we become more p:>ised and effect ive human beings.

A BETl'ER WAY OF LIVING: three levels of being

2. Life is a series of opportunities, and problems can be turned into oppor tunities for lessons and growth.

PURE KNa-ITNG: Wi th meditation cernes intuition - knowing and feeling what

16

is right and best, and no longer having to reason through the pro I s and cons IS of each situation. PRO'rEX:I'ICN:

Intuitive

pc7W'erS

alert

us to dangers, and we do not attract negative forces. 5anetimes the univ verse changes our plans so that we don I t get on the plane that crashes 1 PRAYER PCMER: Clarity, humility and devotion clear the channels for our prayers to be heard and answered.

Life becanes relaxed and fun. We feel taken care of, and becane "unreasonably happy".

JOYnJL LIVrnG:

HIGHER AWARENESS:

'Ibrough meditation

we establish an intimate relationship wi th ourselves and the Q:ld wi thin.

'Ihis relationship opens us up to higher level relationships with others THE UNIVERSAL ~CN: '!be congru

ent alignment of b::x3y, mind and spirit opens c.'1annels to other dimensions of existence and the universe unfolds within our minds. IMPActING· \tK)RLD PEACE: AND mx::c:MMING A FORCE FOR GX>D: '!be nore we elevate

consciousness and the quali ty of our internal being, the nore posit ively we affect the 'NOrld and those around us. Inner peace becanes outer peace.

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 us to talk wi th God, transcend time and space, exper ience sights and sounds cellularly and perceive the world as pure sens ation devoid of meaning and norality, and ourselves as simples I sensers I without character, purpose, self interest or ego. Other durgs, of course, magnify the ego and seem to sharpen the rational achievement oriented mind while diminishing sensory awareness. ~t the price is ahvays high - loss of health, freedan, self respect, dignity, family, friends, merrory, feelings and/or mind! In practicing Kundalini yoga, we can experience the same pleasures without the loss of character, ego or values. Furthermore, we are enabled to apply the insights gained to the physical world, it allows us to exer cise nore (rather than less) control over our lives, and we are enpowered to live successfully in, enjoying its demands and challenges wi thout judgements. r-breover it is eminently healthy, perfectly legal and satisfies the deep craving for spiritual meaning.

• • • •

17

TUNTNG

.. II • • • • • • • • • • • ,

TN

'IDNING IN

Before beginning Kundalini Yoga prac tice, always "tune in" by chanting the ADI MANTRA as follows: Sit in meditation posture wi th a straight spine and center 'yourself

with long, deep breathing. Then

place the palms together in Prayer

Mudra at the Heart Center, fingers

p::>inted up at 60 0 , base of thumbs

pressing against the sternum. Inhale, fcx:ussing Point and chant, Ong

at

na.

the

3rd

Eye

me

("I 0111 on Infinite Creative Consciousr:ess'j while exhaling and ex tending the: sound, Vibrating it in the cranium. Ta\e a sip of air and reSU1le

Gu.ru.

dev

name

Inhale and repeat 2 m::::Jre times. This chant protects and connects us wi th our higher selves. Properly done, it stimulates the pituitary and auto matically tunes us in to higher cons ciousness.

The effects of the sets and medita tions is enhanced by thoroughly warm ing up the spine and stretching before practice (see following page). IXJRING EArn EKEK:ISE

During each exercise, focus at the 3rd eye (brod) point unless otherwise specified, without blocking out other awareness (breath, posture, etc.)

Unless otherwise directed,inhale, and hold the breath (still maintaining the posture) and apply "Mul Bhand" (root lock - see appenrlix) ei ther

("I call on Divine Wisdom".i

\vith the breath held in or out.

Relax a rroment afterwards, and go deep within to observe the effects of each exercise (making each exercise a mini-meditation).

If you are unable to do the exercise for the specified time, cut them all proportionately (ie. in half) and then repeat the set if possible. Always follow directions as precisely as p::>ssible. Neither emit nor add an exercise, and don 't skip around, but do them in order, without inter uption for maximum benefits.

Conclude each set with adequate relax ation followed by "grounding exer cises" (see "Concluding a set").

18

CONC-"LtJr)TNG

A

SET

Af~er a long relaxation, particularly one that follows a series of

exercises, you will find that doing ~e concluding exercises below

belps to ground you and bring you back to reality:

1) On your back, begin rotating your feet and bands in small

circles. Continue in one direction for 30 seconds, tben in the otber

direction for another 30 seconds.

1.

~~

---......::::~9

2) Cat Stretch: Keeping both

sboulders and the left leg flat on

.. tbe ground, bring the right arm

back behind the head and the right L~

knee over the left leg till i t ~I"~ . .:-.r..

touches the floor on the far side~-

of the body. Switch legs and arms

and repeat the exercise.

(,\ ~

3) Still on your back, bring the knees up and to the sides, and rub the soles of the feet and the palms

of the hands together briskly,

creating a sensation of heat. Continue for 1 minute . ,, ~

.""

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4) Clasping knees to chest with both hands, begin rolling on the spine. Roll all the way back till the feet touch the ground behind the head, and all the way forward till you're sitting up. Do this 3 or 4 times at least. (5) Sit up in easy pose, palms together in prayer mudra at the heart cen ter . Eyes are c loseSf . Inhale completely and say a prayer of thanks. Exhale and let toe thought go.

':::..

;:'.

~-.

(6) A happy conclusion is to sing this song: May the long time sun shine upon you, all love surround

you, and the pure light wlthln you, guide your way on. Repeat.

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19

20

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THE

YOGA

OF

FULFILLMENT

I We are tapping, through consciousness, the Supreme Consciousness. It is not a subconscious process. There will be no miracles, tricks or denials, for this is the Yoga of Fulfillment. The first qualification for Kundalini Yoga is that you seek that awareness. We will not get rid of the ego. For that matter, we will not deny anything in us. We will expose the ego and make it universal! We will not sit and beg softly that we may someday find God. We will make ourselves so strong and pure that God must come and look for us and look aLter us. God has got your number let him look you up! 1971

Santa cruz, california

•

21

WAKE

UP

SERIES

Yogi Bhajan recarmends the following series, every I1Drning upon (or even before) arising. 'Itley 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 hold with Breath of Fire fran minutes or as long as possible. Eyes should lcx:>k at big toes, and hands point towards feet. If the waist canes up, place hands beneath hips for . If held less than a minute, rest and rePeat pose, increas ing time daily. sets the navel.

~~~ .i..

2>.

2. Nose to Knees: Bend the knees and clasp legs with arms, raising head so that nose canes between knees and hold with Breath of Fire for 2 minutes. canbines Prana with Apana.. 3. Spinal Rock: In same position, rock back and forth on the spine fran neck to tailbone for 1 minute. Distri

butes pranic energy and relaxes spine. 4. DJo-Eradicator: Sit in Easy Pose

and raise anns 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. 'Itlen

deeply inhale and VERY S!.D'lLY raise

arms until thumbtips touch overhead,

flatten hands and slowly arc them

down, sweeping the aura with the palms,

collecting any darkness, negativity

or sickness, and press and release

it into the earth, to clean and ener

gize the aura. Feel light around

you and meditate on that light.

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22

GURUR~.TrTp..N

£.

KA"L}R· S C0M'PLETE WARMUPS PREPARATION FOR l"lEDITATION

All exercises are to be done 1-2 minutes with por.verful Breath of Fire unless otherwise specified. You may select frcm the list, but do them in the sequence given. 1. Standing, lock hips (bending knees necessary), feet hip width apart, and twist upper torso frcm left to right, swinging the anns for m:xnentum. Adjust hips, stimulates liver, pronotes spinal flexibility, slims ..:aistline.,_.. ·-;~'·'", if

-

/~::.~ --!{?~;~~.:.~.~:':k 2. Place heels together and swing the '. torso frcm side to side, using the .. anns for rranentum, allowing the lower ~' ann to swing behind the txXI.y, as the ~ . upper rises overhead. Be sure and keep the txXI.y straight, lnot ',piking' at the hips~) Qxxi for waistline, liver, thighs, flexibility and elim ation. 1-2 minutes. 3. Feet hip width apart, stretch anns overhead and arch backwards, inhaling, and exhaling, bend forward,. , hands touching the ground between and behind the feet. For abdomen, elimination, flexibility • 4. Sit with soles of feet together, heels touching Perineum, hands grasping feet and move the knees up and down to touch the floor. Releases tension in the groin, adjusts hips, facilitates sitting in meditation. 5. Pelvic rotations. In Easy Pose, rotate the lowe>I torso 15 times in each direction. For digestion, flexi bility, and grounding sexuc.l energy. 6. Sternum Rotations.. Rotate the upper torso without noving the hips 15 times in each direction. For flexi bility, tension release and heart center.

---

23

7c,

B

:L'::::=:::::'~

-

7. Spinal Flexes: Try to keep the head in place, lTOving it neither up and down nor forward and back to give the entire spine,' including the neck, a good workout: a. In Easy Pose, grasping ankles, inhale, arching the back forward at the waist, and exhale, contracting it back. For 1st & 2nd chakras. b. 'Then place hands on knees with elbows straight and continue arching and contracting the spine with the breath. For the upper spine. c. 'Then, in Rock Pose, seated on heels, hands on knees, continue with spinal flexes, coordinating the breath. ~ves energy to the navel. Side to side twists, still sitting heels, hands on shoulders, fingers front, thumbs in back, inhaling you twist to the left, exhalina the right. M:;)ves energy fran navel heart, slims waist. (Alternate: Upper arms parallel to the ground and out to the sides, forearms up at 90°, hands in Gyan Mudra (thumb and index fingers ed), twist back and forth with the breath, as above.

8. on in as to to

9. Shoulder Shrugs: Alternately shrug shoulders up to ears and dcrwn to the limit. For It'Oving energy fran heart to throat, releasing shoulder tension, and stimulates heart, thymus and throat center. 10. Still on knees, roll the head evenly and slowly forward, right, back, left and forward again, ironing out kinks as you go. 'Then reverse directions and continue. For thyroid and releasing tension in the neck. (Alternate: Bend the head fran side to side, keeping spine straight, touching ears to shoulders.)

• • •

24

11. cat-(bv.': en hands and knees, flex the spine up (like an angry cat), head dropping down on the exhale, and then down (like a tired cow) , head up on the inhale. start slowly and increase speed, with ~ful breathing. Fbr heart center, upperspinal flexibility and the glandular . system. ~

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12. Rock and Roll on the spine from the base to the neck, knees clasped to chest, nose between knees. Circu J.ates energy in the entire spine. 13. Massage the legs on the outsides, backs and behind the knees.

l~.

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

"

" '.' '

16. 'I\«) leg Life Nerve Stretch with legs together, holding on to the toes or ankles, knees remaining on the floor, inhale up and exhale down. For spinal flexibility, releasing tension in the pelvis.

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15. Ai ternate leg stretches with legs wide apart. Inhale up at center, and exhale as you stretch forehead doWn to alternate knees. Opens the pelvis.

17 . Setting the navel. (You should 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° as you inhale and lower them as you exhale for lower abdaninal strength and the navel. ~

.

---.

'--;:

, ,, ,

-

25

b. Crunches: Sitting with knees up, anns folded, lean back back as far as possible, keeping the spine straight on the inhale, come upright on the exhale. '!hen lean back, twist ing to the left and theY't right. For strengthening the upper abdaninal muscles and the navel point.

l~b.

i7c... .

JS.

c. Stretch Pose: With the hands under the buttocks to protect the back, raise straight legs and head 6" off the ground, and hold with Breath of Fire. Strengthens 'abs' and navel. 18. Cobra variation: en stomach, clasp hands in Venus IJ:x:k behind the back, and raise legs and upper torso. keeping antIS 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 iIrmediately into normal Cobra (on stanach, hands under shoulders, straighten anns 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. F.elax dcYwn, vertebra by ertebra.

2.0.

2:1.

20. Bow Pose: Still on stomach, bend knees, grasp ankles and rock back and forth on the stanach, using the breath to ITOve 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 women, rerroves stress fran ovaries and pelvis, and adjusts the calcium/Magnesium balance.

26

15

MINUTE

MORNING

SET

April 9. 1970 ,"'" ~

.f

~

.......

.

,. stand and extenu anns straight out " b. .....': ... and slightly pressed back, pointing /' I f; ~ '\ thumbs straight up. Hold with Breath' : : :' \ / ' , \

of Fire for 2 minutes. '!hen i..."l.;ale.: ;' .: _.~ : \ deeply, slowly raising arms overhead /

: \ 'ti~ thumbs meet, arch back, and ex- ~ ~ ~ hallng, slowly bend forward to touch=='

, _ toes. Olarges electro-magnetic field.

.

2. 5it, spreading legs wide apart.

Grab left foot and lower head to left

knee, with Breath of Fire for 2 mins.

To end, deeply inhale, o::mpletely ex

hale and pull Mulbhand, holding as

long as p:>ssible. Relax and repeat

on right side.

.L

3. Locust Pose: en stanach, place

hands palms down under thighs (begin

ners use fists) and inhale as you

raise the straight legs as high as

possible. EXhale and apply Mulbhand,

holding as long as possible. Repeat

and continue for 3 minutes, relax 2.

4. Cobra Pose: Concentrating at the 3rd eye, arch torso up in CObra. In hale, exhale and pull Mulbhand, hold ing as lang as p:>ssible. Repeat ing as lang as possible. Repeat and continue for 3 minutes. Relax 2 mins. 5. Shoulderstand: en back, raise legs and hips peJ:pendicular to the floor, supp:>rting them with the hands, weight on shoulders, neck and upper arms. Take 3 deep breaths, and on 3rd exhale apply Mulbhand, kicking buttocks rap idly with alternate heels for as long as possible. Inhale, repeat and con tinue for 3 minutes, resting 2 minutes 6. 5it in Easy Pose, and lie back down, hands folded in Venus Lock on the stanach. Meditate at 3rd eye. . 'Ibis powerful set raises Kundalini energy and is excellent preparation for meditation. (#3 6 were designated "15 Minute M::>rning Set" - #1 & 2 increase the time.) .G.K.

a:MMENI'S:

b.

• • • • • •I I --------

• • • •

• •

• • • •

• • •

27

NABHI

KRIVA

June 1971

A. On back, inhale and lift right leg up to 90 0 , exhale and lower it. Repeat with left leg. Continue alter

nate leg lifts with deep, powerful breathing for 10 minutes. ?

A

B. Without pause, lift both legs

to 90 0 on inhale, and lower them

exhale, arms stretched straight up too, palms facing each other, for balance and energy. 5 minutes.

e. Bend knees and clasp them to chest with the arms, allowing the head to relax back. Rest in this position for 5 minutes.

\

\ \

C..D.

D. In He position, above, inhale, open the arms straight out to the sides on the ground and extend the legs straight out to 60 0 •

Exhale and return to original position. Repeat

and continue for 15 'minutes. (He & D are Pavan Sodan Kriya.)

E. On back, bring left knee to the chest, hold it there with both hands and rapidly raise the right leg to 90 0 and down, inhaling up, exhaling down for 1 minute. Swi tch legs and repeat for 1 minute. Repeat the ccm plete-cycle once more. F. Stand up straight, ra~s~ng 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 SI.DilLY with deep breathing. On exhale, apply Mulbhanda. Continue at a slow pace for 2 minutes, then more rapidly for 1 more minute. G. Totally relax or meditate for 10

15 minutes.

<XMMENrs: 'Ibis 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 exercises. A is for lower digestive area) B is for upper digestion and solar plex us. e eliminates gas and relaxes the heart, while D charges the magnetic field and opens the navel center. E sets hips and lower spine, F is for entire spine, spiml fluid and the aura. Together, these exercises get the abdcminal area in shape quickly.

..

28

RELEASE

THE

NAVEL

ENERGY

A. In Easy Pose with a straight spine, place hands in Venus Lock on back of neck, under any hair that might inter fere. Elbows are parallel to the floor, chest is lifted and chin lock is applied Begin long, deep and slO'W breathing. Q1e nostril will feel rrore open than the other. Concentrate on inhaling through the ucre open nostril, and exhaling through the one that feels m:>re closed. (see To Olange Nostrils at Will, page 68 .) Continue for 5 mins Inmediately place hands overhead, interlacing the fingers in reverse Venus I.Dck with palms up. Breathe on ccmnand, CXXlcentrating at the top of the skull. Inhale for 5 seoonds, hold for 15 seconds, and exhale. '!ben inhale, exhale, inhale and hold 25 seconds, exhale and relax for 1 minute.

B.

-J>.

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::>o.'t let the elbows drop, but keep them parallel to the ground. '!hen inhale, hold for 15 seconds exhale and relax.

Sit on heels (See pg. 34) On D.

and

do

Sat

Kriya.

Sat

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

Nam relax the navel. Arms are straight overhead with ell::ows hugging ears, fingers interlocked with index 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. Irtmedi.ately lie on the back, press the toes fonerd 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.

~=-~

. ~-

-----

29

F. nelax 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 body. Float there for 5-10 minutes. '!hen inhale deeply and bring yourself back.

- - . ;•• ·········--7 I '·~·~ .... -·-··r~'·-·"--·'"

'..-. --:::-:-:, ... '.' .'.-.'. '.".,f." ,

G. Sit up then stand up with a jerk. Reach high with the fingers, and jump up to the sky 10 tines. H. In Easy 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? G::> through every organ and cell• .'nlen chant sweetly

EJ<:

On.g

Kar

S a t Nem S i r i Whe He G'U.:r"U. in any way ccmfortable for you.

YOU ARE THE UNIVERSE: beautiful and graceful, beautiful or graceful. for you are the universe is you.

If you are not there is nothing This is a truth, and the universe

October 14, 1971 ("Sermon on 2 Cushions")

~

30

II

THE

NAVEL

CENTER

&

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

1_

~

2. Inhale, rasing legs to 90 0 and rapidly

exhale, lowering them, seconds.

for 1 minute. Rest for 30 Repeat twice.

af; '-.

3. en Stanach, raise up into Cobra Pose and try to kick buttocks with alternate legs, exhaling as you kick one leg, inhaling as you kick the other. 4. In Bow Pose back and forth for 2 minutes.

~ . - -...

CII!:",::,,~

_----...

II II II II

• I I I I I I I I I I I I

on stanach, rock. with the breath

5. en the back, clasp knees to

chest and roll back and forth on

the spine for 2 minutes.

6. In Rock R:>se, sitting on heels,

grasp heels and bend fonYard. in

Gurpranam with navel breathing

for 1-2 minutes.

7. In Stretch Pose, raise heels

and head 6" off the ground, keeping

anns and legs straight, hands point ing to feet, eyes fixed on toes, and hold with Breath of Fire for 1-2 minutes. -~

8. en stanach, hands in Venus Lock and stretched overhead, anns hugging ears, raise anns, head, chast and (straight) legs and hold with Breath of Fire for 1-2 minutes. 9. Stand, anns at sides and sway like a pendulum, inhaling as you bend left, exhaling as you bend right for 2 minutes.

~

ELIMINATION

--~.

• • • • •II

31

1 o. Still standing, inhale and twist the b:xJy to the left, extend ing the left ann, right hand to heart, then exhale as you twist right, right hand extended, left hand to the heart. Continue briskly for 2 minutes. 11 . Standing, exhale and touch palms flat on the ground before feet, thumbs crossed. '!hen inhaling straighten up and arch backwards, holding the breath in for 10-20 seconds. Repeat 10-20 times. 12. Repeat bicycle 1-2 minutes.

for

13. en back, hands in Venus Lock behind the neck, raise alternate legs t.o 90° at a fast pace for 2 minutes. 14. In Rock Pose, hands in Venus Lock on the lap, inhale

Sa.t

and exhale

Na..rn with a soft, 1-2 minutes.

rhythmic breath for

15. '!hen perfonn sat Kriya (see page 34) for 2 minutes. (Hands in Venus Lock, index fingers extended, or palms together overhead, exhale "sat" pulling in navel, and inhale IINam II relaxing it.)

i

II

II

exercise

16. Stretch arms and legs straight out in f~i; with Breath of Fire for 2 minutes.

)

lb, 17. In Easy Pose, hands raised overhead, arms hugging ears, palms

~--===~====-:;:,.-==---together, look to 3rd Eye and chant

~

El<:

i7,

S1r~

Ong

Kar

S a t Nam Wa ( h e )

for 3-5 minutes.

G~r~

'!hen relax.

32

ELIMINATION

&

CIRCULATION

KRIVA

Easy Pose, stretch left ann straight out to the side, palm up, and hold with long deep breathing and right hand in Gyan Mudra on the knee, for ,.; minutes. Swi tch sides and repeat. ,.

In

2. Spread legs wide apart and flex the spine with palms on thighs for 2 minutes. For sex nerve. 3. Legs still wide apart, press palms down 18" before groin for 2 minutes. #2 & 3 drain lymph glands in the groin and thigh - and stimulate sex nenre. 4. Perform 108 Frogs. (Squatt on toes, heels together, arms between knees, weight on toes and fingertips, head raised and looking straight ahead. Inhale and raise buttocks, lowering head to face knees,o then squat on toes again, and repeat and continue. Keep the heels raised and together.) For sexual p:>tency.

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5. In Rock Pose, inhale and raise lxdy to kneeling, exhale and retw:n to Rock Pose, 108 times. Relax in Triangle (or D:lg) Pose, and feet 2-3 feet fran each other, hands about shoulder width apart, and feet, hip width, keeping legs and arms straight. '!his p:>se reflexes to the brain and regenerates the nervous system.

.

,~

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6.

hands

7. en stanach, clasp hands in Venus Lock behind the back, and raise upper torso and legs, hold with Breath of Fire for 2 minutes. Maintains potency, strengthens the sex nenre and prevents breast cancer. 8. en stomach, inhale raising hips and thighs so that weight is on tops of toes, palms, shoulders and chin, and exhale, lowering pelvis. Continue at a rapid pace for 2 minutes. 9. still on stomach, kick buttocks, inhaling legs up, exhaling down, at a rapid pace for 2 minutes.

~ '''- ~

~ /"0~\ ~~

'l.

33

1 o. In Half B:7w Pose, grab one leg with both hands a"'ld rock b3.ck and forth naturally (with the breath) for 1 minute. Reverse legs for another minute. '!ben repeat holding both legs. 11. en back, arms at sides, palms cbwn, inhale and raise arms to 180 0 , then raise legs to 90 0 , then exhale low: ering the leg~ first, and then the arms. Repeat ar.d continue rapidly for 1 minute. 12. Raise and lower one leg and bo-:h arms for 1 minut.e. '!hen swi tch legs and repeat one more minute.

1.2 .

13. Raise both legs to 90 0 , and both arms to 180 0 , simultaneously for 1 minute, inhaling up, exhaling down. '!ben raise and lower legs only, for one more minute •

....;~:::::::::::3....~:::=~k;:;--=::~~

14. stand and lean backwards, arching the back and ing the weight with the hands on back of the thighs. '!ben straighten up, cross one leg over the other and sit down. Repeat standing and sitting, quickly, for 2 minutes. (Try not to use arms.)

15. seated in Easy Pose, raise arms and clasp hands in Venus IJock, arms forming a circle before th:= heart chakra (as though embracing a barrel), and twist fran side to side at a ITOder ate pace, exhaling to the sides and inhaling facing front, for 2 minutes. For digestion. 16. In Easy Pose, punch straight ahead, inhaling as hands each other , exhaling at forward and back extension at Breath of Fire pace for 2 minutes. For digestion and shoulder lymph glands

17.

.1.

17. still in Easy Pose, stick the tongue out as far as possible and pant rapidly, breath striking the tongue and throat, for 2 minutes. For the glands in the throat and toxin elimination. 18. Relax in Shavasan (Corpse Pose - on back, arms at sides, palms up) for 15 minutes.

34

SAT

KRI,\:PA

STIMULATING

KUNDALXNX

Sit on the heels and stretch arms overhead, elbc"'''lS hugging ears, fingers interlocked, index fingers extended straight up 'IDd ch=mt "sat Narn" in a constant rhythm about 8 times per 10 seconds. Olant S a. t from the navel & solar plexus, pulling the umbilicus in to the spine, and on N a.. Tn relax the belly. Continue for at least 3 minutes. Then inhale and squeeze the muscles tightly from the buttocks all the way up the back, mentally allowing energy to flow up the spine and out through the top of the head. Ideally you should relax for twice the time you practice. ("sat Narn" rhymes with "but l-Un".) aM1ENI'S: sat Kriya is fundamental to Kundalini Yoga and should be practiced daily for at least 3 minutes. sat Kriya strengthens the entire sexual system, stimulating its natural energy flow, relax ing sexuality phobias, enabling control of the sex ual impulse and rechanneling the energy to creative and healing activities. severely malajusted people benefit from this kriya since mental problems are a result of unbalsanced energy in the lower 3 chakras. General physical health is improved and the heart is· strcmgthened from the rhytiunic up/down of blood pressure. Since this exercise stimulates and channels Kundalini energy, it must always be practic~ with the mantra "sat Narn". Time may 00 built to 31 minutes but always with ~ long, deep relaxation immediately afterwards A good way to builn rluration is to start with 3 minutes and rest for 2 and continue for 25 minutes. (0:> not jump from 3 to 31 minutes, even if you are feeling strong or are a yoga teacher. Respect the power of the technique and allow this kriya to properly prepare your body for higher experience.) 'nlis is not just an exercise - it is kriya that works on all levels of being, knO\-ID and unknown. You might block the more subtle experiences of higher energies by pushing the physical body too much. Or, you could have a huge rush of energy, an experience of higher consciousness, but be un able to integrate it into your psyche.) So prepare yourself with constancy, patience and rroderation. The end result is assured. If you have not taken drugs or have cleared your system of all their effects, you may choose to practice the kriya with the palms open, pressing against each other. The releases more energy but is not generally taught in a public class because scmeone may have week. nerves from drug abuse. Notice that you emphasize pulling the navel point in - don't try to apply Mulbhand (which occurs natrually when the navel is pulled). The hips and spine do not flex and the only rrotion is slight up and down of the chest and arms with each "sat Narn". IF YOO HAVE TIME FOR NOTHING ELESE, PRACTICE THIS KRIYA DAILY 'TO KEEP THE OODY A CLEAN AND VITAL TEMPLE OF ooD!

• • • •

i

• • • •

35

HE.A..RT

OPENER

April 11, 1984 1 •a ) In Cbbra Pose, raise and 1<:::l\tJer chin to chest, 16 times. b) Bring heels up as close to head as possible and hold for 2-3 minutes wi th Breath of Fire . c) still in Cobra, lift alternate hands up to shoulder level, inhaling up and exhaling down for 2-3 minutes. d) Same exercise as "c", but bring the raised ann as straight up as pos sible, inhalir.g up, exhaling dorm for 2-3 minutes. 2. Lying on stomach, interlace hands behind the bad: and lift the uppal:" body and the anus as high as possible, and hold with Breath of Fire for 2-3 minutes. 3 . In Bow Pof:e, grasp ankles a'1d rock back and forth on the stomar-.h for 2-3 minut&. 4. Lying on the back, clasp to chest and rock back and on the spine for 1-2 minutes.

knees forth

5. 01 the back, raise legs up to 90° and hold with Breath of Fire for 3 minutes. 6. Lower leers and arch UP into Wheel Pose and hold for 1-2 minutes. * 7. Sit UP extendinq leas straiqht ahead, stretch forward catchinq toes, head to knees, with Breath of Fire for 2-3 minutes. 8. In Crow Pose, sauattino on flat feet, arms extended straiqht out in front, raise and lower alternate arms UP to 90° for 2-3 minutes. 9. Meditate in Easv Pose. NOI'E: Times were unsoecified and added

bv G.K.K. *Notes soecified t Wheel Pose with finoers oointino away fran the bodv as shown in 2nd picture. We found the oosture too difficult!

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36

DEPOSITORV SYSTEM & Immune System Thym'-ls

BALP..NCING For

the

THE

1·

May 2, 1984 (Times have been added by G.K.) 1. Stand up, bend fon'lard, let ing the arms hang, a~d swing them from side to side,. 2-3minutes

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2. Still bending over, swing al ternate arms up to the sides and down again, 2-3 minutes. 3.' Lie down on stomach, iock hands behind the. lower back, and inhaling, lift upper· body and arms, and eXhalin~ lower the~ 2-3 mihutes.

4. Turn over onto back and raise both legs to 90·, catching the toes wi th the hands. Pull leg's 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

r;::-~~

,,~.:::..---- 6. On back, ~

cross legs at ankles, and raise them 1 foot, reverse ankles, and 10\..;er them. Repeat for 2-3 minutes. 7. Sit in Frog Pose. Slowly arise, letting the hands hang 3S in #1, and then squatt to Frog Pose again. 2-3 Mins. 8. Put both hands on ground and raise al ternate }egs as high and as fast as possible. 2-3 minutes.

37

9. Sit in 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 fl oor., 26t::im:s.

11. Still 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~~en. 26 times.

13. Sitting, raise the right arm out to the side and circle it. Then change arms and circle the left one. Then circle both arms in alternate circles. (Make circles 1 or 2' diameter) 1 minute each.

1;1,.

•.

.

16. In Easy Pose, with hands on shoulders, fingers in front, thumbs in back, tWist from left to right., 2-:hIinutes.

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14. I n Easy Pose, bend f onoJard, 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.

.

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38

VATSAR

KRIVA

For Acid Stanach 1. Kneel in Rock Pose, keeping spine straight, and rest the forehead on the ground before the knees. EXtend the anns straight overhead, resting them on the ground. Hold the p:lsitian for 1 minute or IOC>re with nonnal breathing.

~

2. Sit in Easy Pose wi th a straight spine resting the hands an the knees. Pucker the nouth into a beak and inhale through it tmtil the lungs are canpletely filled. Hold the air in and churn the stanach around in a circle until you can no longer hold the breath. Exhale through the IOC>uth and repeat twice nore. Drink 2~ kilos of water in the norning and 2~ kilos of water in the evening. '!his kriya causes the life force at the 4th vertebra to cure the body. It must be done an an empty stanach. Exercise 1 brings increased blood flow' to the pineal and pituitary glands, stimulating secretions of the glands which brings wisdan. Exercise 2 eliminates acidity in the stanach. &It if it is repeated nore than 3 times, the system will beccme too alkaline. Avoid hot foods such as peppers and curry. CXl>1MENTS:

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SICKNESS: Most sickness canes because you listen to negativity. Protect the self dan 't indulge in negative conversation.

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March 11, 1970

39

SERABANDANDA KRIYA F o r CUr1ng a n y d 1 s e a s e October 12, 19??

,• Begin in Triangle Pose, heels on floor, hands and feet one foot apart. fran each other. Hands and feet remain in place throughout.

2.' Fran Triangle position, exhale and lower QITN CNLY 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 fran #1, 26 times. Relax 10 minutes. Thend repeat 26 trore times, relax 10 rrore minutes, and repeat once rrore, relaxing deeply afterwards.

a:lv1MENI'S: 'this kriya WILL aJRE 1>NY DISFASE. It opens valves in the veins and arteries for canplete circulation. It opens the vertebrae to allow blood to flow through every part of the spine and then to every part of the body.

•

II II

II

INSTANT HEART CHAKRA OPENER:

1. Slowly inhale through the rrouth with a whistle and then exhale singing

(or sighing) "LAAA.AAAAAAAA." with the eyes closed, several times.

40

EXERCISE

SET

FOR

EI..ECTROMAGNETIC

FREQlJENCV

1. In Easy Pose, extend arms out to the sides with curled fingers stretched back fran the palms and ~"'- ......... ----.'\ tensed like claws, rigid and taut .;~ .(;.~'''' .... ~: ~;..~;. like t:'NO lion's paws. Alternately ~;.... '~--" cross the wrists overhead, IroVing powerfully and rhyrnically with Breath of Fire, coordinating one movement wi th one inhale-exhale for 9 minutes. t.&t\---rr

_.,-

2. Without stopping, stick the tongue out all the way, and continue for 15 seconds more.

i~

3 • 'Ib 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. 4. Sitting comfortably, breathe long, deeply and quietly for 3 4 minutes (or sing "Nobility" along with the tape, fran the heart, for 3-4 minutes). CXl1MENl'S: This exercise 'NOrks on the electranagnetic frequency of the brain. Hand position pres surizes each fingertip, controlling the brain and its functions. Lymph and nervous systems are tuned up and the pitui tary gland is stimu lated, causing the pineal to change the frequency and radiance of the magnetic field.

+

ZJ.

I I I I

II II I

• • • • • • •

41

TO

REMOVE

Ja:1uary 19,

NEGATIVITY

1973

1. Clasp fingers in Venus Lock,

but curl Mercury (little) and SUn (ring) fingers into the palms instead

of crossing them. !hen hook left

satUI11 (middle) finger over right

Sun (ring) finger and pull, hard.

Focus at the 3rd eye, continuously

pulling hard on the finger lock for 1-3 minutes. Rerroves anger and en thrones the neutral mind.

2. Fit base of palms under the cheek bones and push 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 tile right as possible, and then sane nore!, for 1-3 minutes. Reroc>ves tension across the shoulder blades.

4. Make wrist lock behind the back with the hands touching the spine and try to bring eJ.bows together •

Pull! Arch the spine forward and apply chin lock for 1-3 minutes. Raises energy up the spine and ele vates you!

+.. '!his short set leaves

you feeling great! Perfect for dep resion, anger, fatigue or stress. G.K.

m1MENrS:

42

RA.ISE KtJNDALINI (December" 9. 1969)

IN

QUICK

ORDER

J. - TABLE POSE: Squatting, with feet feet apart, upper arms bet~....n thighs and calves, inside thighs & outside calves), and place hands under' heels, thighs resting on the elb ows, spine parallel to the floor. Hold wi th long, deep, breathing for 2-5 minutes. Then inhale, exhale and apply Mulbhand. (balances the sex glands.) 1 ~-2

2 • In EASY POSE, holding onto the shins, stretch and oontract the spine up and down frcim the base for 2-3 minutes. (Without back & forward movements. '!here may be pain near the kidneys. ) Inhale, exhale and apply Mulbhand.,

3 - Spinal twist, using shoulders, with hands .on shoulders, fingers forward, thumbs back. Feel it at the navel point. Continue for 2 3 minutes.

4 . Spinal t;-,.;ist, wi. th palms together overhead, arms straight up for 2-3 minutes. (For 9th vertebra.) Then inhale, exhale and pull Mulbhand.

_ BODY DROPS in lDtus possible, or wi. th legs out in front. Weight is beside the hips MUch lift ocks and drop them ~ 2 minutes.

5

Pose, if stretchP-d on fists the butt again for

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£13

6 . Legs stretched straight out in front, stretch body forward and relax down, head 00 knees for 2-3 minutes. Then inhale, exhale and pull Mulbhand.

7 • In EASY POSE, cross arms and place hands 00 opposite knees. Inhale deeply, pulling the arms and stretch ing the shoulders, hold the breath in, and exhale and relax.

8 . FINGER I.O:K at Heart CEnter, with long, deep breathing. Pull har.d for 2-3 minutes. '!hen inhale, stretch arms above head and hold, p.xhale and apply Mulbhand.

_ BCM POSE: Q1 stanach, grab ankles and arch up, pulling arms and legs as high as possible. Inhale, stretch up even higher, pull Mulbhand, hold,

9

1 0 . MEDITATIOO: Fix eyes on top of the skull, and press the tongue on the roof of the mouth. ('Itlere may be pain in the nose.) Dedicate self to the Divine.

'!his is an excellent prep for deep meditation. G.K. (Some ti."TleS were added by G. K. )

al1MENTS:

aration

44

OPPORTUNITY

&

GREEN

ENERGV

SET

1 _ SPINAL FLEXES: Sit on heels. mentally inhaling Sa. t , (concentrating at the 1st vertebra or chakra). and exhaling N a.m (concentrating· on the 4th vertebra or 3rd chakra). for 2-:3 minutes. To end: Inhale. pull Mulbhand. exhale. pull Mulbhand and hold 10 seconds. Rp.pp.nt 3 times. 2 _ BODY DROPS: Stretch legs out in front. hands on floor besided hips 1 ifting body (and heels) off thefloor. and letti~7 it drop, rapidly for 2-3 minutes. 3 _ CRO\oJ POSE: \oJi th 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, exhale.

3.

~RUNNING IN PLACE: Run vigorously pulling knees up high, with a good punching motion for 3-5 minutes.

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 _ TREA KRIYA: Sitting on left heel with right foot on left thigh, hands cupppd below the navel. lift up the diaphragm and chant Ong So H u n g strongly from the heart, and hear the sound at the heart.

7 7.

7 _ ARMS OUT PARALLEL: In Easy Pose, arms out to the sides. parallel to the ground. palms up, concentrate on the energy coming in the left palm and goinq out the right, forming a powerful arch bet~een the hands, with Breath of Fire for 2 3 minutes. To end: Inhale, hold feel the en'?'rgy continue to enter the left palm, course through the shoulders. leave the right palm. and arch overhead. Exhale and relax.

• • •II

II II II

II II II II II II III III III

45

e. BO\.iI~G TO THE INFI~ITE: In Easy Pose. hands in Venus Lock behind the neck. exhale a~d bring the forehead to the floor. inhale bring the forehead to the floor silently chanting S a t , and arise. inhaling. silently chanting ~arn. for 2-3 minutes. 9 . .:>'R:1 LIFTS: Extend the arms straight out in front. palms dovin. Raise alternate ~rms from parallel to 60·. inhaling as right arm goes up and exhaling as it comes do~m. (almost a Breath of Fire). 2.-3",,-~. To end: Arms together at level of 3rd eye. inhale. hold and ~roject from the 3rd eye out to infinity. Exhale and relax. ~

O. COS~IC CONNECTIONS: (A) Hands in Venus Lock 4 inches above the Cro~n Chakra. palms do~~ CShakti Pose). focus the e~"es up and out of the Crown Chakra with Breath of Fire for 2-3 minutes.

(B) Hands remaining in place. point the forefingers straight up. continuing to focus out the Cro\r:n Chakra. breath long and deep for 2-3 minutes. (C) ~ithout lowe~ing the hands. place the fingertips together with the palms apart (like a teepee). and continue ·to project in and up. with Breath of Fire for 2-3 minutes. To end: Inhale. hold project out. exhale and relax. 11 _ GREEN ENERGY PRODUCTION: Arms at sides. bend. foreanns up. palms flat and faced fo~ard. comfortably relaxed. visual izing green energy. chant from the heart. feeling a slight pull at the navel: Har~

Ha.r~

Har~

Har

for 2-11 minutes. To end: Inhale. exhale and .relax in Guyan Mudra. ~ecitate and think of all the things you can be grateful for. sitting in ~ shower of energy coming to you. Love every ·breath that comes. and love all things. known and unknown. COMMENTS: This set attracts opportunities and opens up the Heart Center. It allows one to approach prosperity from the Heart Center consciousness or plane of attraction. This consciousness can be summarized as follows: "The more I open myself. the more I can attI"act. I don' t need to stI"uggle; I have the abi 11 ty to at~ract OppoI"tunities." Start realizing that OppoI"tunites and prosperity can come 1n different forms than you have previously imagined. Believe that you d~~rve prosperity. and that God loves vou.

46

PREFATORV EXERCISES FOR LUNGS, MAGNETIC FIELD, AND DEEP MEDITATION 1. In Easy Pose, stretch antIS straight overhead wi th palms together, arch the spine as far up and back as possible and begin long, deep breathing through the rtOuth with a whistle en both the

inhale and the exhale for 5 minutes.

Relax.

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<;) 2. A) stretch arms straight 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 arms out .in front again, D) Hold the breath and bring the arms straight up overhead, CO!ltinue to hold the breath and repeat A, repeat .the entire sequence for 2 minutes.

3. Without resting, stretch the antIS 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 antIS at elbows. Exhale, release the tension, maintaining an angry face throughout the exercise. Repeat and continue for 3 minutes.

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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.

• • •

47

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 palms facing down. Inhale and bring hands up to eye level, exhale back down to chest level for 2 minutes. wi th

7. Place hands on shoulders, fingers in front, thumbs in back and keeping elbows at shoulder level, inhale twist ing left, exhale twisting 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. 9. '!hen, hands on knees, still, flex the spine inhaling forward, and exhal ing back for 2 minutes. 10. Roll the eyes up as far as possible and concentrate at the top of the head • Meditate for 15 minutes. m1MENTS: 'Ibis series purifies the blood and expands lung capacity, stimu lating the circulatory system. '!he secretions of the thyroid and para thyroid are added to the increased circulation, and the upper magnetic field of the body is enlarged. 'Ihis is an excellent preparation for begin ners who need to learn deep meditation.

48

PINEAL

GLAND

KRIVA

1. In Shakti Pose, clasp hands in Venus Lock about 4 inches above top of head, and holding the lock tightly, try to pull the hands apart with long, deep breathing for 2'; minutes. Then meditate with hands qn knees in Gyan Mudra for 5 minutes. 2. In the same mudra, unclasp thumbs and press them straight back and hold with long, deep breathing for 2~ minutes. Then meditate with han& in Gyan Mudra on knees for 5 minutes. 3. In the same posi tion, thumbs clasped again, raise index fingers and point them straight up, pulling on the Venus Lock, resist and hold with long, deep breathing for 2~ minutes. 4. Still sitting, raise arms up to. 60 0 , spread fingers wide apart and hold with Breath of Fire, creating a funnel leading to the 10th gate (Crown Chakra), for 3-5 minutes. 5. Relax arms down in Gyan Mudra em the knees and medi tate, going out of the top of the head. Time open.

• • • • •

50

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BBiIlfiIl«i AND mDIKi A DAY

My friend, l.eam. never to wake up wit:haIt ,\ JlEditatial or without thanki.D;J your own unkrDwn \. - your GJd. Ani never sleep without meditatial aId relating to your CMl unknown, QJd, '-lbo knows i f t.c:::awL1UW shall <XDe. Keep the acccunt clear. start the day with QJd, see the day with GJd, ard then. God will take care of it. Isn • t that siDple? And at the em of the day, give yourself to God and sleep. I f the DDm:ing dawns at you again, get up and live!, ar::ment to III"IDf'I[lt, day to day, and walk mey with the precious gift of life. Life is a precious gift! July 14, 1975

j..:. ~

51

MEDITATION

TN

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 em::>tional being to receive and utilize the higher frequencies induced by meditation. Therefore, practition ers of Yogi Bhaj an's teclmology do not experience destructive, traumatic, sp::mtaneous Kundalini arousals, camon arrong those who practice other types of meditation and yogic traditions. Instead, they experience the gradual, repeated, safe and a1m:>st imperceptabJe ascent of Kundalini energy, with its attendant pleasures and talents and without the traditional fireworks and pain. The Kundalim Yoga/MeditatioI:l a::rnbin ation brings the meditative mind into everyday life and elevates day to clay livi:lg to a higher plateau. Yoga wi thout medi tation is like cake without frosting, and meditation wi thout yoga practice is like the dessert without the dinner. These meditations are actually pre meditations. Each focuses conscious ness to imPlement specific effects through the mantras and mudras . The real meditation begins AFI'ER the chanting is done. (So be sure to savour those precious post-chanting nonents· to enjoy a conversation with God or your higher self, or to use the heightened awareness to survey the body and take stock of its needs.) M:>st of all, this is the time to listen and know.

Mantras are the repeated words, sounds ot" phrases in one of the sacred lang

KUNDALTNT

YOGA

uages (Sanscrit or Gurmuki - so desig nated because in these languages the sound of the word vibrationally approximates the concept it repres ents). Yogi Bhajan has given us several mantras in English, too. Though affinnations 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 fim te self with the .Infinite self. Prayer is another powerful tool, but it is usually a one-way affair, (asking for blessings, or thanking or praising God for those already bestowed) . Cllanting mantras opens up a tV,Q-way c:xmrnmication, tuning us into cosmic frequencies enabling us to listen and receive, as ~l as press our cause. I

The sounds of mantras affect the cosmic spheres as ~l as individual consciousness. The meaning, . (though unintelligible to the Western cons cious mind), has a powerful i.nlact on the subconscious mind. The touch of the tongue on the palate, addition ally, reflexes to impact the brain in a scientific and precise ma.rmer , when the mantras are correctly chant ed. Repeated repetition makes the effect "kick in" despite blocks and scepticism, too. lastly, the music that often accxxnpani.es the chanting, touches the heart and opens ale 's sensitivities. This is called ''Nad yoga" or "the yoga of the mind". It is· of paranount i.mp:>rtance to chant a mantra correctly. 'Ib enjoy its full effect, ask your teamer for the correct pronounciation, rhythm and the prescribed breathing, melody

52

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 repeti tions. You may also feel the mantra - pulsated at the heart, vibra ing in the head, circling up the spine, or penetrating the body down to the cellular level. During the course of chanting, take your time. Attend to one thing at a time - if visualizations are spec ified, first set the breathing and chanting on "autanatic pilot". '!hen add pictures, novernents of energy or pulsations. After a little prac tice you will find it is ~ssible to hold several things in the mind at once, and this ·will be useful in all phases of life. MIDr.rATI:R:; AT H:ME 1• First, "tune in" (with the Adi. Shakti Mantra: CNG NAfoI), GURU DEV NAMQ) Then do wannups, especially spinal flexes. Follow with a Yoga set of your choice. '!ben relax a few minutes on the back before meditating.

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 meditating in a subway, or stand ing in line, imagine a sanctified place and program yourself to tune out distractions. Nature offers goOd settings like under a tree, beside a 'stream or the ocean, and churches are ideal retreats.

3. '!he very best time to meditate is in the early IlDrning before sunrise as yogis do. (Sadhana.!) 2! hours before sunrise is the usual time to begin - the "pri.mal hours". other powerful times are at 4:00 P.M. and

at sunset. Bedtime is a must! Medi t ation and yoga actually replace sleep, so you will find you need less sleep

when you do a IT'Orning and evening

routine (which processes the subcon

scious fears and concerns of unsettl

ing sunrise dreams).

4. A timer of scme sort is useful

to avoid "clock watching", and or

wondering.

5. '!he hair should be ¥.'Om up, in

a knot on top of the head (to prevent

energy 'leakage I ) , and you should

be seated on a natural surface

ie. ""001, cotton, "-'ODd. The 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 ales with practice. It

is reccmnended to practice one medita

tion daily for 40 days to achieve

its effects. 90 days can break a

habit pattern. If you like variety,

sample a different one every evening,

perhaps, but stick to the same one

every norning for at least 40 days.

7.

z.t::>st of Yogi Bhajan I s meditations

are 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 speci fied techniques and absorb yourself in the sound and the energy. ·8. What you may encounter: Because of a misconception that one can simply sit down and quiet the mind for med i tation, many people are discouraged fran meditating. '!he mind. generates one thousand thoughts per wink of the eye, and. when we sit to meditate, we becane acutely aware of these thoughts. 'Ibat is wny we use mantras - to focus the mind. Distractions

-

53

Have patience with yourself. are the rule. Just keep going back 10. to the mantra, the breath and other Perhaps you will achieve only a minute p::;ints of focus. You may feel unccm or two of fully focussed consciousness I t canes fortable during meditation, but you during the first attempts. will feel much better afterwards. with practice. Since meditation is also a cleansing process, a lot of "garbage" may come 11. 'Ib repeat, meditation really up. This is normal, and in fact, begins in the spacious m:xnen.ts after desireable. It means that the process pranayama or chanting. It is rewarding is working. Don't expect to sit at that time to sit for a few minutes in bliss every time 1 When thoughts and experience the effects of the cane up, don't reflect or act on previous effort. You may listen to them. Just let them like the the mantra chanting back to you, allow flow of a river. You may even become physical effects to develop (like negative or errotional. Fine. Exper watching the energy you have engendered ience whatever happens and let it PUrsue its awn course) or simply com go to the universe. The process mune with yourself at a cellular or is working. Over a period of time, super-conscious level. Enjoy that you will be pleased at how much light time and space! er you feel and how certain things no longer bother you. 12. Daily practice for only 10-30 minutes can change the course of your 9. Be sure to keep the spine perfectly life, transform your personality and straight and apply Olin Lock (see help you to becane your awn best tx>s Appendix) , for the alignment of the sible self! Even neditating only chakras and to facilitate energy flow, during all meditations unless otherwise once a -week produces a rrore illumined and evelving consciousness. specified.

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. Every one can be like that. Yesterday I 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 be by the material-physical aspect of the world?" 1969

S4

MEDITATION FACILITATORS (Not a set) When you want to meditate but don't have ti.Ire to do a canplete yoga set first, try one or rrore of the follCYWing exercises before sitting. End

each by inhaling, p..tlling Mulbhand, holding and exhaling (or inhale, exhale and then pull Mulbhand and hold

to stimulate the 1st & 2nd chakras and help you sit: Squat on the toes, heels raised and touch ing each other, arms between legs fingertips on floor, and head up. Raise buttocks, allowing head to drop and look at knees and repeat 26-52 times. Fo1101N with forward

F'R(X;S

bend.

FORWARD BENDS to stretch legs, stimulate the life nerve and navel enerqy: Sit wi th legs stretched out in front, bend CNer grasping toes and exhale as you pull the head to the knees, inhale as you cane up, and CCfltinue. Or, sit with legs spread wide apart, touch ing head to alternate knees for 1-2 minutes.

~

~

CRCM SCUA'I'S to stimulate and circu

late

energy

fran

the

1st

&

2nd

chakras, and to make sitting easier:

Squat, extending the a:r:ms straight

ahead (or place hands in Venus

!.£lCk (Xl top of head), and stand,

repeati.ng for 26 or S2 times.

You'11 be glad to sit down.

• •

-----,, ---

. .......,.-~.-~

55

INVERTED CAMEL LIFTS to raise kunda lim energy up the spine: en back bend knees drawing heels to buttocks feet flat 00 the floor. Grasp ankles and arch the pelvis up, lifting the navel towards the sky on the inhale, retunring to first position 00 exhale and continue 26 or 52 tiJnes.

to stimulate pituitary and pineal glands and 6th and 7th chakras: 5it in Reck Pose and rest the forehead on the floor, stretch ing the anns out in froot, palms together, and hold with long, deep breathing for 2-2 minutes.

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, anns and legs perfectly straight, and hold with long deep breathing fran 3-5 minutes End by pulling Mulbhand on the held inhale. Follow with Qlrpranam.

GURPRANAM

to stimu late all the chakras and energize the spine: en the back, place fin gertips just under the shoulders, pointing them towards the feet, and bend knees bringing heels to buttocks. Inhale and lift torso into an arch, keeping the arms straight and try to straighten the knees. Arch the neck and look at the hands, and hold with Breath of Fire for 30 seconds-1 minute, or as long as possible. '!be spine tingles with excitement after this. aw
(

56

JANUIRASANA for concentration: Sit with the left heel in the peri neum and the right leg stretched forward. Inhale, stretching arms overhead, and exhale as you slowly bend fonJaI'd and touch the head to the right knee, clasping the toes of the right foot with toth hands. Breath long and deep for 2 minutes and then reverse legs and repeat. This is a classic medi tation facilitator. y~

MUDRA

for

rrovinq

enerqy

up

and opening the spine: Sit in Lotus Pose or Siddhasana, and 10lNer the

head to the ground clasping the hands in Venus lDck on the back, breathing long and deep for 1-3 minutes ADHA SHAKTI aw.NEE KRIYA to stimu late the 6th & 7th chakras: Kneel and bring head to the ground, lift ing feet and shins up off the ground and balance with the hands in Venus Lock on the back. Meditate at the Brow Point for 3 minutes.

TO OPEN '!HE CRGm OW
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 medi tate. Fbr a clear, focussed mind. B) . Hands in Venus lock on top of the head, with Breath of Fire for 3-'5 minutes, focussing eyes on the crown chakra, talgue pressing roof of the 1IOUth. \\ \11 1///

AFI'ER 1>N'i OF '!HE FACILITA'IURS assume or continue in meditation IIDSture with a perfectly straight spine and slightly tucked chin. Place tongue .on the roof of the ItOUth and begin 1009, deep breathing ( 4 or fewer breaths a minute) and presto! Instant higher coosciousness

• •

57

To

Connect

'VJi

th

Tru.e

Se~f

SEHAJ

II

,

-

II

II I

•I • • • • • • • •

SEHA1 SUKH DIRAN means 1 happy way, slowly, with little exertion. 1 IlSukh" means canfort, and "Dihan", meditation. '!he MUL MANrRA is tthe highest of all mantras and the root of all mantras. It is a 190 pad 1 mantra. Sit in meditation p::lsture. No rnudra was given. Inhale, feeling the breath through the eyebrows and the root of the nose, while mentally taking in 2 repetitions of the mantra. Hold the breath, mentally chanting 1 repeti tiorl of the mantra. EKhale with 2 mental repetitions.

EK ONG KAR SAT NAM' KARTA PURAI
God is Q1e

Truth is His Name

Creator

Fearless

Without Enu1i.ty

Irrrrortal

Unl:om

self-Illuminated

By GUru 1 S Grace

Meditate.

True in the Beginning

True through the Ages

True at Present

Nanak shall ever be True.

Repeat 108 times and you can redeem yourself fran 8.4 million incarnations. In human life, you can consciously do this mantra and be free. VARIATIOO: Inhale with 1 mantra, hold for 3 and exhale with 1. a:MMENl'S: To repeat this mantra and go into its depths, is to be entranced by the depth of your own soul. It is a ccxn at p::lints to QXi, describing the Hurnan-in--G:rl-eonsciousness. It orients you, sets you on the right path.

This mantra has everything in it. It is both a mantra and a sutra. It creates a sound which is like a ladder of consciness. It is also a tech nology and a description. It forms the basis of the consciousness we wish to acquire - that consciousness that exists in our very souls.

58 _7Yl;ORN Il'-IG

Long

Ek

C.n... L. L .. Ong

f<ars

IMPORTANT NOI'E: '!his is to be chant ed only before sunrise! In meditation p:>se with a straight spine, and hands in Guyan Mudra, take a deep breath and chant

Ek the

Ong

r-:a:r

"EK"

being very short, the and "KAR" long and equal in length. Take another deep breath, and chant S a. t:: 1'1 a. rn S i r - i II

"OOG

~ t$ tFbEJ EJc

IlSAT" is short, IlNAMll very long, and "SIRI" just escapes your tongue with the last bit of breath. Take ~ breath, and chant

Q;o-P o.A.G: Onll Kar

FF¥i:[,:U9_0-O i Sat ~-a-m

~ 50

i

J. :n

Wahe

G"\.Arl...1. and "GU" are short, and "RU" is long. (nus is the 2! breath cycle.)

"WAHE"

en "EK", pull Mulbhand, on "CNG",

focus at the 2nd (sex) Cllakra, on "KAR" focus at the navel. While inhaling, continue to hold Mulbhand Sirl WJaa Gu-ru and chant "SAT" at the heart, "NAM" at the throat, allowing Mulbhand to relax and energy to flow, and "SIRI" is chanted at the 3rd Eye. en "WHA HE GURU",. energy flows out the Crc:::Ml. Cllakra and into the aura.

0_0

CCMMENI'S: In the period of 2! hours before sunrise, when the channels are lTOst clear, if this mantra is sung in sweet harIrony, you will be one with the Lord. This will open your your solar plexus, charging the solar center, connecting it with Cosmic energy, and you will bliberated fran the cycles of karma that bind you to the earth. This is the mantra for this time (Kali Yuga), representing the path of spiritual knowledge of the self ••• Ne tongue can tell how bright the light of cosmic energy is, and when you recite this mantra daily, you will have this light within you. It is basic to awakening and regUlating Kundalini energy, the basic evolutionary force in the human psyche. (Please see Sadhana Guidelines for canplete text.) the ADI SHAKTI MANTRA: Originally chanted for 2! hours before sunrise, later reduced to 45 minutes, this mantra is now part of the Sadhana of Yogi Bhajanls followers, the 4th in a series of 7 meditations chanted every norning, at 11 minutes. This needs to go in its place. "This mantra can be chanted It ~ originally given without anytime, but preferably before sunrise." the "HE" following I~", in the Ashtang (8 fold) fom, but Yogi Bhaj an added the llHEll to empower the mantra on the physical plane. In the IAYA YCGA FORM, the syllable "A" (meaning "to cane") is added to the <"Ords "KAR, SAT, NAM & WHA" which rotates the energy of all the chakras and the aura, and it becanes the 3~ cycle Spin O1ant. The long version (above) is custan arily chanted on Yogiji IS birthday, August 26, on llHappy-Healthy-Holy Day".

NCJ1'E on

59

LAVA

VOGA

MEDTTATION

#1

May18, 1970

1. In Ea5Y Pose with a straight spine, eyes closed, block the right nostril' and breathe 10 long, deep breaths through the left nostril, then block the lef.t nostril and breathe through the ri9ht 10 long, deep breaths, sur veying the I:::ody all the while. Repeat and continue for 2 minutes. 2. Place palms together at heart level, applying a slight pressure to the center of the chest "lith long, deep breathing for 2 minutes and then Breath of Fire for 1 minute. 3. With hands in Guyan Mudra, raise the arms to 60 0 and hold with long, deep breathing for 2 minutes. 4. Wwer the anns, hands still in Guyan Mudra, resting wrists on knees with elbows 3 straight, and chant the 3~cle spin chant, spinning the sound up the spine with the breath. Let go and get lost in the spin. Ek. Ong Ka.r .n.... Sat A Nam .D.,.

S i ri

t..Jha.

a.

eY

=-:J E§3~_J'-A'J,-,~r. :±8Y'E ~ -!2.I

EJ( -

ruM

fAr-if _ · A

P@ J J tit? i i ol

s' -

II'

wNI-R

D

:§)

-II"'/~~l>

"EK" sharply contract the navel, Visualizing navel energy descending to the rectum and sex organs. en the first "A" (after "Kar") , pull Mulbhand (Anus and sex Organs), and on the 2nd "A" (after "Namll ) pull diaphragm IDck, visualizing energy spiraling up the spine and through the chakras, and on the "All after "Wha, pull the chin lock and see the energy spiraling up through the neck. On "He", relax Mu1bhand and diaphragm lock and allO'N the spinning energy to leave through the Crown Olakra. 'Ihis is chanted in one breath. Con tinue for 11 to 31 minutes. On

a:MMENrs: '!here are t~ voices within us: cne is the voice of the ego, and the other is the voice of the soul. Justify yourself before the Creat or, not before others. Cbnsciously the link between you and your Creator. If you can keep away fran negativity, you are a living god on this earth. '!his meditation enables one to get lost in the sound current. Meditate. and feel God for 40 days and you will be liberated.

60

KIRTAN

KRTVA

••

Sit with a straight spine and meditate at the B:rc:M Point, chanting the 5 primal sounds of the Panj Shabad:

~Ma

J:ij

("sa" Inf inity, COSItOS, beginning, "Ta" life, existence, ''Na'', death, "Ma", rebirth) with the hands on the knees, . el1::x::Jws straight. en "sa" touch the Jupiter (index) finger to the thumb, on "Ta" the saturn (middle) finger and thumb, on "Ma", the Mercury (little finger and thumb of each hand, chanting in the "Three Languages of Cons ciousness as follows: For the first 5 minutes, chant in a normal voice (the language of humans) ~~...l~ ~iar21- , and for the next 5 minutes, whisper KtotI8\e~e.(in the language of lovers), and for the next 10 minutes, chant silently 5htni~L. (in the divine language) For the S:lNn\ ~t,~ neXt 5 minutes whisper again, and for the last 5 minutes return to the normal voice. Medi tate on these primal s,~tf sounds in an ''L'' shape: let each "sa Ublitl..life.. Ta Na Ma" enter through the Crown Cdhakra and project it out to Infinity i.&4.w1r~ ~~IU'iCat1~ through the 3rd Eye.

n.

CCl-1MENl'S: All meditation stops at "sa Ta Na Ma" - there is nothing beyond

it. Kirtan Kriya is the m::>st important meditation in Kunda-lini Yoga. If you could Co only one meditation, this is it! It does everything for you and in the proper order. Over a perioo of time it can be your best friend. Each time you close a mudra by ing the thumb with a finger, your ego "seals" its effect in your consciousness: Guyan Mudra with thumb and index finger effects' knowledge, Shuni Mudra (middle, saturn b.nger and thumb) gives wisdan, patience and discipline, Surya Mudra (ring, SUn finger & thumb) imports vitality and energy, and Ehuddi Mudra (little, Mercury finger and thumb) gives the ability to ccrmnmicate. It is import ant to do this meditation properly, using the "L" form so that the sound follows the "Golden Cord" entering at the 1Oth Gate (top of the head), and projects out through the 3rd Eye to Infinity. As always, the spine must be straight and the Olin Lock must be applied.

61

M.n..HA

With

DEV

Long

l

Sa.t

Nams

II

• • • • • • • •

• • • • • • •

A. In Rock Pose, seated on heels, do 108 spinal flexes, inhaling as the waist goes forward, and exhaling as it goes back. B. In rreditation pose with the back straight, chin lock applied,' slow down the breath and begin Long sat Nams in 7 waves. (The nands can be in Prayer Mudra at the heart center, in Gyan Mudra on the knees or in "sat Kriya" posi tion (palms together, arms stretched straight up overhead).

Sa.t

Naln

you chant "sat" drawing out the sound in 6 waves, pull the Mulbhand, and as the sound circles through each of the chakras up the spine, pull the cx:>rresponding lock. '!he 7th wave is "Nam", out the top of the head, with all the locks relaxed. O1ant 108 repetitions.

As

a::MMENI'S: This meditation will cleanse the mind as the ocean waves wash the sandy beach. sat Nam is a ''bij" (seed) mantra which can rearrange habit patterns of the subconscious mind. As we change and develop, this allows old habit patterns to be erased and new ones to be established. It opens the mind to new experience. It is a good introduction to Kundal lini yoga. O1ant this mantra this way any time you want to feel relaxed and calm.

62

DOI

SliABD

MEDITAn..TION

Accelerating

Spirit~alGrowth

November 5, 1971 In Easy Pose, hands in Guyan Mudra, inhale and chant the mantra Sa.t

Nam

Wa.

(h.e)

G~:ru

With "sat" pull Mulbhand and navel point. Olant ''Nam'' at the heart, pulling diaphragm lock and tightening ~lbhand, with Wha He, release the lock.3 '!- way, with "Guru", relax the locks completely and direct the sound out of the 3rd Eye and the tip of the nose. 'Ihis is an individual tone that becanes a sound current creating a rhythm, oscillating between the fini te and the infinite.

~

e--~

~

\V)'o.at you

can do in 2 hours 55 minutes and 7 seconds cannot be described. Your breath will be autanatic. You will go through tunnoils (it's O.K.) the 4th and 6th rib area will get tight. (It's O.K.) If the breath canes or not, it's O.K. Continue for 31 minutes •. To end: Inhale, hold for 1 minute, focussing at Pineal Gland, and exhale,

following with Life Nerve Stretch. Stimulates all 9 glands to secrete and mix in blood. Bij man tras penetrate sub-conscious, allowing you to tune into Universal SOund OJrrent. Takes you beyond this ~rld. Relax on the sound current. It becomes one unit and that is where the power lies. '!his is the best way to master the Bij Mantra, and it will accelerate your spiritual growth. CXM1ENI'S:

3 INSTANT AJNA CH.AKRA OPENERS:

1. C1ant "OOG" repeatedly so that it resonates and vibrates the upper palate and pituitary. 2. Pinch the large toenails with the thumbs and index fingers, especially effective when body bends forward and stretches out over straight legs. 3. Breathe slowly and deeply ("long, deep breathing"), 6 breaths or fewer per minute (5-7~ seconds per inhale, 5-7~ seconds per exhale).

--

• • •

63

MAHAN

KAL

KRIYA. (Given April 23, 30, & Oct. 5, 1973)

In Easy Pose, cross wrists over chest, as i f dead, and pull the lower 3 locks (MARA BANDHA). With chin pulled in focus at the top of the head, trying to look at the back of the head. Pain will ccme to the side of the jaws. It f s O.K. Vibrate the rrantra in the center of the head: Aka. ~ l''!a.ha. Ka,l (Undying, great death)

~I CCMMENTS: This is a powerful meditation. It will bring innocence and dispel fear from the personality. It is said that with constant practice, all in the family will live to a ripe old age.

SHAKTI-BHAKTT

MEDITATION (Given May 3, 1973)

. A. In SHAKTI POS'IURE, (Easy Pose, hands in Venus Lock, paL'TlS Cbm, over the solar center on top of the head) and chant:

~~~;;.

Kal

k¥l r" ~~ ~ \l

A

jU.(. J

t'Vo- K..It L.

_ In BHAKTI POS'IURE, (Easy Pose, with both elbows at sides, and roth hands in Guyan Mudra: wanen place left forearm straight up, palm facing face, and right forearm straight out, parallel to .the ground, palm up. Men reverse with right arm up, and left parallel to the ground.)

B

With eyes half-closed, again chant: Aka,l

Maha.

Ka.l

No times were specified. This meditation produces physical euphoria, and the "great body" exper ience. Practiced for only 5 minutes ~ch part) at bedtime induces a rtOSt blissful and regenerating sleep. G.K. a:MMENI'S:

64

ASTRAL

----

PROJECTION

( 1976?)

A at to

In meditation pose, with elbows sides and forearms parallel the floor, face palms in and bend fingers so that the tips touch pads. Point thumbs up and circle them for 3-5 minutes - 31 minutes if it is to be great!

--

B

Left hand on heart, right hand raised rrore tn the side than forward chant Sa.

Ii

Ta

Na

Ma.

thumb pressing each finger, turn (as in Kirtan Kriya "Kriya for Emotional Balance Damage due to Cocaine Use" ) 5-11 minutes.

L

c.

£ '-~

~.~.

in see and for

C Astral Proj ection: Ibid oppo_ site anns, close eyes and look out the top of the head. With long deep breathing, inhale ~.Jha.a. a.

and exhale

a a. a. aaa. a. a. a. a.

Guuuruuu,uuu'U'U,-1.U

feeling the top 1/5 of the head.

Q1 the 3rd repetition,

focus 6" aOOve the head. Continue, raising the focus on each repetition

to 1 foot, 3 feet, the ceiling level, above the roof, above the neigh

borhood, seeing the housetops below, seeing the whole city, the conti

nent, the whole earth and then the rich blue ether. '!hen be surrounded

by brilliant white light and merge with it!

en 2nd repetition, focus 3" aOOve the head.

After a pleasant interval, return the same way you left. NCfI'E: A similar meditation was given on January 16, 1973: ''Bring energy

and consciousness to the 3rd eye and silently vibrate "sa Ta Na Ma"

for 21 minutes, 16 silently, and the last 5 minutes aloud. '!hen inhale,

stretch up, and for a few minutes, chanting in the "3 voices" - aloud,

whiSPering, and silently - see "Kirtan Kriya" as above), project out

of the body going into the universe. Keep trying. cane out of the

meditation the way you carne in. Co this kriya when depressed. II

• • • • • • • • • •

65

ADI

SHAKTI

MEDITATION

March 4. 1976 In Easy Pose, with chest out and chin pulled in, press fingers together fran rase to tips without touching palms. Press thumbs together pointing them straight up, fingers pointing straight out away fran the body at diaphragm level, eyes l<:X:lking straight ahead. Inhale deeply and chant two repetitions of the mantra

Adi S h a k t i Adi S h a l < t i Adi ShaJ
Prithurn Prithum

Bhaga~ati Bhaga~ati Bhaga~ati

Name. K1...l.n.dal.in:i., Mata.. S h a l < t i Mata. S h a k t i Na.rna, NaJne. Na.ma,

continuously exhaling, 2 repetitions per breath. If you run out of breath, stop ther~ and begin again. Continue for 11 minutes, building to 31. CXM'1Em'S: Adi Shakti means primal (female) por.o.'er. sarah Shakti is all power, and Prithum Bhagawati means 'which creates through God'. Meditation on the primal, creative power of God magnifies ones pranic potency. '!be M::>therpower mantra can also be chanted when stars are P<:X:lrly aspected.

rf~ _~~

BHAGAtrI'I: '!be form of v.onan is Bhagauti, the C Goddess with 8 hands walking on the back of a tiger (which represents ego). She has 4 hands ~ q bearing anns, swords and sp:>..aIs. 'Ihe sword} is defense, the spear distance.) In her other four hands she holds grace - flowers, beads and lotus biossans for purity. So half of her represents gifts and half, defense. She is the symbol of canion and power, self~efense and grace, knowledge and arms, this Goddess who rides on a tiger. October 1971

.

66

PROSPERITY

MEDITATION

January 15, 1989 In Easy Pose, with a straight spine, center yourself wi th several long, held breaths. '!hen place left hand on left knee in any thurnb+ mudra-t and place right hand on heart, as in pledge of allegiance. With the eyes closed, Hara Ha.ra. Hara Hara Hare Hara Hara Hara

Hara Gobinday

Ha.ra. Hara l"'luKunday

Hara. Hara -Udaray

Ha.re Hara A.paray

Hara

Hara Hera Hari'-1ng

Hara Hara Kari'-1ng

Hara Hara Nirnamay

Hara. Hara A.kamay.

Hara

Ha.ra

Hara

Hara

Hara

Hara

Hara

Hara

GOBINDE Sustainer MUKUNDAY Liberator Enlightener UDARAY I't1 kun cBY_ APARAY Infinite Kar 1 ung Destroyer HARING Creator KARING Nameless NIRNAMAY A per ay Desireless AKAMAY A ~ ay

~.'4 L or: ;Q iIiIl J 01 d IJiI on iii! 81• ., aI IIa

r.a ha r.a ha ra ha r.a Go bin day Ha ra ha ra ha B ha R Mar i ung Ha

4nn n~\•• Ha R hll Ha r.a hll

d

R R

ha r.a ha ra ha R hll ra ha ra ha R

In a n_~I.ild:1

r.a ha ra ha R U dar ay Ha- ra hll ra ha ra ha %"\ ra ha ra hll ra N1r nMB ay Ha ra hll ra ha ra ha R

O1ant with the tip of the tongue hitting the ridge on the palate. '!he tongue must be stiff. '!he closed eyes must be fixed on the tip of the nose to maintian concentration. O1ant 11-15 minutes when you wake up and 11 -1 5 minutes when you go to bed (and you can listen on auto-reverse while you sleep). <:X:'MMENI'S: "Hara" means God, the Krishna aspect. '!he Guru Ga.itri Mantra (without the "Hara I s ") eliminates karmic blocks or curses fran 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 1Oth and last Sikh Guru, Guru Gobind Singh ( 1666-1707) • '!he tongue hitting the palate ridge activates neurons in the brain which will bring prosperity if chand correctly. '!he closed eyes, fixed on the nose tip, centers us and stimulates the pituitary gland. You can make a tape of your own voice, singing the mantra in one of several melodies, or in ITDnotone, which is said, by many, to be the ITDst effective. Please 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.

• • • • • • • • • • • • • • • • • ~

67

BASTe

BREATH

SERIES

1) Sit in easy pose. Make an antenna of the right hand fingers and block the right nostril with the thumb. Begin long deep breathing through the left nostril for 3 minutes. Inhale--hold for 10 seconds. 2) Repeat the first exercise, but use the left hand and breathe through the right nostril. continue for 3 minutes. Inhale- hold for 10 seconds. 3) Inhale through the left nostril, exhale through the right using long deep breaths. Use the thumb and the little finger to close alternate nostrils. 4) Repeat exercise 3, except inhale through the right nostril and exhale through the left. 5) Sit in easy pose with hands on knees, thumbs and forefingers touching, elbows straight. Beg in breath of fire. Totally center yourself at the brow point. continue with a regular powerful breath for 2 to 7-1/2 minutes. Then inhale, circulating the energy. Relax or meditate for 5 minutes, then chant long "Sat Nam IS," at least 3, but up to 11, minutes if you want.

~ , ..,:'~ e: ~ -'OJ:

I ..

"'-"'~

.............

·a

·a

. 0::.e:

........... """-""' .a·a

~

-...

Nam

Comments: This set opens the

pranic channels and balances the

breath in the two sides of your

body. It is often practiced before

a more strenuous, physical

exercise. It is great to do by

itself whenever you need a quick

lift and a clear mind. It

strengthens the nervous system,

energizes, calms and balances.

3.

~

68

BREATHING

&

TO

CHANGE

ALTER

NOSTRILS

MENTAL

AT

WILL

•

STATES

Hew to D:> It: Sit in a o:mfortable meditative posture with yoor spine straight. Interlace yoor fi.n;ers with your right. thumb on top. Place your ha.rrls at the center of your diat:hragm line, touc:hin:J your bcxiy.

Close Your eyes.

Concentrate on

your breath at the tip of your nose. see fran which nostril yoo. are breathi.n;. Within 3 minutes YOl should knc::M. '!hen change it. If ycu are breathi.ng priInarily through your left nostril, consciously change to yoor right nostril. Be sure to keep your shculders carpletely relaxed. You shcu1d have a pressure at your harrls, but none at yoor shoulders. Practice changirg this breath back

am forth for as Ion; as yc:u like.

I minute is a gocxl time. Yc:u can do up to 31 minutes. What it will do for you: 'Ibis exercise will alter your energy by changing

the active nostril. If you are thinking sanething neurotic, and find

that you Ire breathing through your right nostril, start breathing through

the left nostril, instead. ('Ibis changes the energy fran fire to cool).

If you cannot relax or sleep, change to the left nostril. But if you

are irritated, depressed, or in a wierd mental state, start breathing

through the right nostril. If you are tired and need extra energy, change

to the right nostril. In 3 minutes you will be a different person.

This ability to change nostrils should be taught to children within their

first 3 years. Exercising this ability can prevent nervous 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 that armpit, pressing it with the 'Weight of the

body. '!he science of the nostrils is called Swara Yoga. It teaches that

when one nostril is daninant, the opposite hemisphere of the brain dcmin

ates. '!he left nostril and right hemisphere of the brain are considered

lunar, and the right nostril (and left hemisphere), solar. It is recan

mended to change nostrils at the first sign of disease.

.

69

MEDITATION FOR THE CENTRAL NERVOUS SYSTEM October 16, 1979

5it in Easy Pose with a straight spine. Relax the a.r:ms 00wn with the e1.bows bent and raise the foreanns until the hands are near the shoulders, facing the palms forward and in Guyan Mudra. Eyes are 9/10 closed. Inhale, exhale, and with the breath held out, mentally vibrate

Waahe

Gur-oo

as you first pull. Root Lock, then Diaph ram L::x:k and then Neck I.Dck in a oontinuous wave-like rrotion, with each repetition of the mantra. '!he \owt1ole spine will undulate. Repeat a total of 9 times (9 mantra repetitions . and 9 undulations) on the held oot breath. Inhale, exhale and repeat. Begin practicing for 11 minutes and slowly build time to a maximum of 31 minutes • Nothing is better than this for the SUshmana Nadi and the Cen tral Nervous System. It will bring elaborate changes in an individual who practices it.

. cn-1MENl'S:

ENERGY

&

RELAXATION

FOR

NERVES

O:tober 12, 1969

1. In Fasy Pose, inhale, hold, pull and release Mulbhand 3 times, exhale, IJ:ld repeat for 1 minute. '!hen stretch the legs. 2. Inhale, exhale, hold the.breath out and pull and relax Mulbhand 3 times, inhale and repeat for 1 minute. Relax

the legs, stretching them out. 3. Unite with the Universal Spirit (current). Let go, if only for an instant. Union cleanses negativity.

<XJI1MEm'S: Try 40 days without negativity. Ofter all action, all thought to the Creator. Energy that is drawn fran the navel is that given by the mother, and not paid back. Use nourishing channels of the navel as when in the \fOtlb.

70

ELEVATION OF CONSCIOUSNESS MEDITATION CSahaj Yoga) January 12, 1976 1. Sit very relaxed in posture, with a straight resting in lap in Buddha in left, thumbs touching eyes a1.Irost closed.

a meditation spine, hands Mudra, right lightly, with

Inhale and mentally chant

Mahan.

Ka..l

and raise the mantra fran the tail bone to the head and then dorNn the nose to its tip. Exhale, mentally chanting

Ka 1 }

running energy back down the spine to the tailbone, envisioning a whi te radiance in the spine, imagining Adi Shakti (Goddess :Power) cc:ming in. Continue for 11 minutes. To end, raise hands overhead and shake them. CDw1MENTS: Any person in a non-inproved state can do this and can rise to

any state of consciousness. name for Kundalini.)

("Mahan Kal" is 'great death' and "Kalka" is a

2. '!hen place hands with fingers bent

sharply at right angles to palms,

right on top of left, palms down (like

a hut) 2" from collar bones, inhale and

chant

\-Jahe G\..Al-\..A 12 times, increasing to 16 times on each inhale. Time unspecified. 'Ihese meditations may te done together

or separately.

I I I

II I I

• • • • • • • • • • • •

71 f/1AHA

SHA.KTr

i S "t"_ 1 <2 september 7, 1974 ( V]}-1

K r

PRANAVAI'1

i ya. )

1. sea ted 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 consciousness, strong mindedness, unfolds closed cavities, takes you to unknown limits . For the upper brain. ) 3. Inhale, hold the breath and medi

tate on the rectum, Visualizing the

4 red petals of the chakra rotating,

while rythrnically contracting and relaxing the rectum for 5 minutes. 4. Meditating on the rectum and obses sions, chant

Laaaaaaa

for 5 minutes, to prana and apana. NOI'E: We found 3 versions of this pranayam, two of which gave it as aOOve. The third version ani tted #4 completely, 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. '!hen it specified doing each (#1 & #2) for 15 minutes without breaks or repetitions. The comments below came fran this version.) CU'1MENrS: This exercise massages the brain, stimulating certain brain cells, and produces tolerance, eliminates tension. Practice rrorning and evening for 15 days and you will never be disturbed. The ring of the rectum is the base of the Silver Chord and when the Chord massages the crown, man becanes a god. '!he Muladhara Chakra at the rectum, has four red petals representing the 4 magnetic fields; the elephant represents wisdom and tolerance. A positive magnetic field or aura attracts friends, virtues and high vibrations. Mind is governed by breath and breath is the physical 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 make the brain work to clear the the subconscious. The mind goes aOOve right and wrong when we have a confirmed positive attitude. By meditating on the teacher you will get -his powe: by meditating on Q:xi you will get His powers. By meditating on the breath, you'll get the power of life! The rules of this exercise are: 1. You must be determined. 2. No one can help you. 3. Keep your vibrations high - (the company of a p: rel="nofollow">sitive man will uplift you, and a negative man will bring you down). 4. Keep Up! 6 lines describe this exercise and 6 pages describe its effects!

72

FOR

SELF-REGENERATION . . (March 7, 1977

In Easy Pose, cross anns over chest as follows: Place right hand canpletely under armpit (thumb too), cross left arm over right, placing the fingers only under the armpit (thumb out). I Close the eyes and drop the head back, making the back of the neck as short as possible. '!he breath regulates itself as you mentally chant

Ra. Me Da Sa Sa Sa.y So Hung

~

for 3 minutes.

SITALI

self-regenerating.

PRANA.YAr"J

Sit in a canfortable meditative posture with a straight spine. 0Jr1 the tongue up on the sides and protrude it slightly past the lips. Inhale deeply and snoothly through the rolled tongue and exhale through the nose. COntinue for 5 minutes. Inhale, hold, pull the tongue in and relax. '!hen repeat for 5 rrore minutes. (Varia tions include: 2-3 minutes Periods, and the practice of 52 breaths daily, 26 in the rrorning and 26 in the eVening. ) Sitali Pranayam is a well-known practice. It soothes and cools 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 cool you in warm weather). Daily practice of 26 breaths in the

m::>rning 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 tongue will taste s-weet and you will have overcane all sickness inside.

It is an excellent kriya to do before chanting the Siri Gaitri Mantra (liRA MA DA SA

SA SAY SO HUNG").

It is said that people .mo practice this kriya have all things that they

need cane to them by planetary ether. In mystical , you are served

by the heavens.

-

• • • • • •

73

BREATH

PURIFICATION

&

NAVEL

ENERGY

February 23, 1970 A) In Easy Pose or lDtus Pose, imagine yourself to be a very .beautiful person and a perfect yogi. Straighten the spine. Raise uppe::- anns parallel to the ground, at the sides, and bend elvbows with foreanns at right angles. Press the hands back with palms up,

as though you are pressing on a ~ight.

Meditate at the brow p:>int. Inhale "

deeply, hold briefly, and exhale canp letly while pulling in the navel,

four times, rnentallyvibrating Sa. t wi th the inhale and N a.. In with the exhale. '!hen inhale very deeply, hold the breath and apply Mulbhanda., imagining pranic energy flowing fran the COSlOOS to meet apanic energy at the navel PJint. Feel very divine and light. '!hen exhale complete ly, and continue to apply Root IJ:x::k with the breath held out, proj ecting the mind to uni te consciously with the Divine. Relax the breath and repeat the cicyle, continuing for 5-1 0 minutes. B) In Easy or lDtus Pose, rest the hands on the knees in Guyan Mudra, focussing at the 3rd Eye, and breath long, deep and powerfully through both nostrils for 10 minutes. *

/

<:XM-IENrS: 'Ibis meditation charges the navel center and balances the lung meridians, increasing the flow of heal i.."lg energy through the hands. As navel energy is distributed through the nadis the entire body is cleansed and regen erated. If you slowly build the time up to one hour a day, the nerves will be strong and the mind easily focussed. Meditating on the breath gives you a sense of the beauty of life and the beauty of self. If you are to have a strong mental foundation, it must begin in the recognition that you are a beautiful soul. self-respect leads to respect for others, and gives the power to acccmplish tasks, be straight fo:rwa.rd and truthful. *5ee "Breathing to Olange Nostrils at Will':

/

/

74

FOR

PSYCHIC

DEVELOPMENT

Sit in meditative pose, both hands in Gyan Mudra, right arm raised straight overhead, hugging ear, left on knee. Keep both arms straight and hold with long, light breath ing for 11 minutes. COMMENTS: Works on life nerve in shoulder for psychic development.

For

GURUDA MUDRA Self-Identification Q::tober 1974

Guruda Mudra (on which God sits to do miracles): Ib this meditation when you need to kn<::M who you are.

Sit in Easy Pose or meditative posture. Raise right hand to the side, between chin and shoulder, in Guyan Mudra, palm dawn, fingers parallel to the ground. Left forearm is parallel to the ground, left hand in QJyan Mudra, palm up, fingers straight out fran the ribs. With eyes ~ open, Inhale wi. th a long, light S a. t and (still inhaling) wave or jiggle N e:'l.m Exhale wi. th a long, light ~.] h a and jiggle or wave Gu r'L:l Time unspecified.

• • • • • •

75

AppCl1"iX

76

LIFE IS LIKE A flOIIE

Yal 90 to a DDVie, give them yarr uaey, and they give you a seat and start. the film for you. Between eatiD;J p::lIO 1111 and drinking 0X:a Q:>la, you fall asleep. Now, you didn't pay your $5.00 to sleep in that chair did yaI? lihy did yaI do it? In exactly the same way, tlmJugb previous lcaIma., life is gained here. It is paid for. Yal have earned it! With QIru's grace, you did the tbakti and then God granted you a hwBn body. It is eamed, paid far and the title is clear. Yal can DBke it or you can mar it. It's yarr business. ycu1ve paid the DDJey and you are now seated at the opera and the perfomance has begun. (If you sleep and SDXe tlmJugb it, 1IIho cares?)

July 14, 1975

77

FUNDArvlENTALS

OF

KLJNDAI.... TNI

YOGA

ly begins to direct its flow to stimu Kundalini yoga is an ancient art and late and awaken the cha.kras, for heal science dealing with the alteration ing himself and others, and clearly and expansion of oonsciousness, the becanes a o::> nas Kundalini to rise, by means of PRANA teries in India, Nepal and Tibet. YAMA (breathing exercises) , BHANDAS Kundalini yoga is closly related to (body locks) in KRIYAS (exercise sets) Tantra which also raises Kundalini using ASANAS (postures), MUDRAS (ges energy (Shakti power) to achieve extra 'Ibere are tures ) , and MANTRAS (chanted 'WOrds). ordinary consciousness. 3 forms of tantra: White Tantra, which Kundalini yoga sets and meditations is taught by Yogi Bhajan,· uniting also use visualization, projection and focussed attention to attain speci male and female energy' in non-sexual fic effects. 'Ibis knowledge has been union, Red Tantra which relies on a guarded secret, handed dc1wn fran sexual union, and Black Tantra, a Guru to selected students for centuries form of shamanism. Kundalini Yoga was brought to but thanks to Yogi Bhajan, it is now the West in 1969 by Yogi Bhajan , the offered to the public. 'Ibrough the practice of Kundalini only living Master of White Tantric' Yoga an individual can unite his cons Yoga on the planet. His followers ciousness with Cosmic Consciousness have adapted the Sikh reljg ion, and on a regular basis by carefully per they 1Near the white clothing and tur forming the exercises and meditations bans with lIDcut hair that signify in specific sequence and cxxnbination. puri ty • All Sikhs do not necessarily A student soon becanes adept at per practice Kundalini Yoga, and Kundalini ceiving the IroVement of energy wit.JU.n yoga devotees are by no means all and outside of his body, and conscious- Sikhs.

PRANA & APANA

incredibly powerful storehouse of psychic energy symbolized as a COiled, sleeping serpent at the base of the spine (' Kundal' means 'cur1 ' ) • Once awakened it uncoils and ascends through the spinal colUIm'l (in the psychic channel, SUSHMANA) to the SAHASRARA (the masculine Crown Chakra) at the top of the head, and triggers a transcendent spiritual state. Re peated experiences produce enlightment.

An

Prana is the basic life force of cons ciousness in the air we breathe and the food we eat, assimilated effort lessly, and Kundalini yoga practice enhances its absorption. Apana is the eliminating energy stored in the lower chakras. When it is raised and united wi th prana (by breath retention & body contractions or locks), psychic heat is generated which raises Kundalini through the chakras.

78

Ji:RIYAS

series of one or rore exercises or postures in canbination with prana yama, locks, chanting, visualization, proj ection, etc. in specific sequence designed to produce specific effects. sane of Yogi Bhajan' s kriyas are cen turies old. '!he total effect of a kriya is greater than the sum of its parts. 'Kriya' literally means •work I or I action •• A

ASANAS

A pose or p:>sture designed to stimulate glands, organs or body awareness, and to quiet the mind for meditation. Asanas often apply pressure on nerves or accupressure points, reflexing to the brain and body for certain effects. '!he nost ccnm::>n meditation asanas are:

ROO< POSE (or Vaj rasana): Kneel and sit on heels (tops of feet on the g:rouOO) so that they press the nerves in the center of the buttocks. (It is named ''Rock Pose" because its effect on the digestive system enables ooe to digest rocks.) CET,~TE (or Hero Pose) : Wi th feet hip width apart, kneel and sit between the feet. 'Ibis posture channels sexual energy.

If you sit in a chair, be sure that roth feet are flat and evenly placed on the ground, and keep the spine straight.

£as,; Pose. ~

EASY POSE (or SUkasana) : Cross the legs cc:mfortably at the ankles or roth feet on the floor, pressing the lower spine forward to keep the back straight. p ~ 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 body above the genitals with the toes tucked into the groove between the right calf and thigh. Knees should be on the ground wi th heels one directly above the other. This is the ITDst cx:mfortable asana for many and is believed to prcm::>te psychic power.

LOI'US (or Pasana): Lift left foot onto upper right thigh, then place right foot on left thigh as close to the body as possible. '!his locked in posture is easier to do than it looks and it enhances deep meditation. '!he right leg is, always on top.

p~fect P<::!$E_

Re<.k.. Pe.se

Cel€tute_ Po:.E

.

• • • • • • •III

III III

II

III III

II II II II

79

area of the hand reflexes to a certain part of the mind or body. SCrne corrm:::>n ly used mudras are: gesture or position, usually of the hands, that locks and guides energy flow and reflexes to the brain. By cur ling, crossing, stretching and touching the fingers and hands, we can talk to the body and mind as each

A

MUDRA: '!be tip of the thumb touches the tip of the index finger , st~lating knowledge and ability. '!be index finger is symbolized by Jupiter, and the thumb represents the ego. Guyan Mudra imparts receptivity & calm.

GUYAN

ACI'IVE GNAN MUDRA: '!he first t of

the index finger is bent under the first g of the thumb, imparting active knowledge. SHUNI MUDRA: Tip of middle finger (sym olized 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.

Tip of little finger touches tip of thumb for clear and intiuitive camn.mi.cation.

BUDDHI

M:JDRA:

(Mercury)

VENCJS ux::K: Interlace fingers with left

little finger on the botton, with the right index finger on top for men and the left for~. '!he Venus I'lOUI'lds at the base of the thumbs are pressed together channeling sensuality and sex uality, and glandular balance, helping to focus and concentrate. PRAYER MUDRA: Palms are pressed togeth -er, neutralizing and balancing yin & yang, for centering.

left palm faces out fran body with thumb down, and right palm faces 00dy, thumb up, and fingers are curled and hooked together to stimulate the heart and intensify concentration.

BEAR GRIP:

BUDDHA

K.JDRA:

Right

hand

rests

en

left for men, left 00 right for \oltXnel1, palms up, thumbs tips touching each other in a receptive gesture.

(In each mudra, exert enough pressure to feel the flow of energy through the "nadis" (psychic channels) up the arms but not enoUj'h to whiten f ingertips • )

so

PRAYA.YMA

Breathing to channel and direct the flow of prana and alter consciousness & physical state. 'Ibe ITOst frequent are BREATH OF FIRE: '!his is a cleansing and energizing breath, pc7Wered by abdaninal contractions. Pumping the ab:Janen forces air out of the lungs, which then re-inflate effortlessly. Breath of fire is fast, usually 2 3 breaths per second through the nose unless otherwise specified.

and daily practice is a Perscription for geed health. WHISTLE BREATH: Inhaling and/or exhal ing throughthe puckered nouth to Pro duce a whistle has a profound effect on consciousness. BREATH RFI'ENI'ICN: Holding the breath, either in or out is a powerful tool in creating Tapa or psychic heat, and is often used to stimulate Kunda lini arousal, alter consciousness, and body chemistry. DIREX::TIOOS SHOOID BE CAREFULLY F'OLI£MID.

~G

DEEP BREATHING: 'Ibis is calming and produces an autanatic 'high' if done properly and slClWly enough. Place the tongue on the roof of the IIOuth and inhale as slClWly as possible, allowing only a thin stream of air to flow. When you can no longer inhale begin to exhale at the same slow, steady pace. B:>th inhale and exhale are through the nose. You will fill the lO'Wer portion of the lungs first, expanding the abdanen, then the middle, expanding the diaphram, and then the top, expanding the chest. If you can slow the breath down to 6 or fewer breaths Per minute (5 seconds of inhale and 5 seconds of exhale), the pitui tary is stimulated, autanatically activating the 3rd Eye. If you can slow down to 4 or fewer breaths a minute (7'; second inhale and 7'; second exhale), the Crown Olakra is activated by the Pineal Gland - Instant Q:>smi.c Consr;nnc::n""c:c: 1

ALTERNATE NOSTRIL BRFATHING: Breathing through the left nostril is tranquiliz ing and through the right nostril is energizing. There are nany canbin' ations of alternate nostril breathing for different purposes. see "Breathing to O1ange Nostrils at Will" to assert control over the nostrils. SITALI PRANAYAM: Breathing through the IIOuth, through a trough made' by the curled tongue cools the air and the body. It is used to lO'Wer fevers (or the body temperature on hot days)

MmITATIm

The stilling of the rational, reason ing, dualistic (I am I and everything isn It) egotistical mind to alleM the neutral mind to focus awareness on inner reality beyond intellectual concepts, and on outer reality beyond physical, earthly objects. Meditation uses many techniques to achieve this purpose, and produces a calm, sensitive less' arotional, alert, intuitive, effective, efficient and self-oontroll ed personaiity and- an enhanced - sense of being and consciousness. Consistent meditation prarotes inner Peace, happi ness and life in higher consciousness. FOCIJS OF

ATTENrIm,

VISUALIZATICN

AND :P.Rn:JB:TIm

Important components in 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

something outside of the body), visual

zation (of energy IIOvement, magnetic

fields, thought fonns, astral l:odies,

ether, light, color, etc.) and project ions of consciousness out into the

universe. 'Ihese practices develop

awareness of the rrobility of conscious

ness, the ability to hold several

things . in the mind at once and to

direct energy rrovements emp::ywering

our sense of dcxninion and potential

impact on the world.

-----

• • • • •I

I

I

• • • • • • •

81

JAU\NDHARA BRANDA:

Body locks or rtnlScular contractions applied for the retention and channel ing of Prana. '!he principle ones are: Mulbhand or Root 1Dck is the rrost frequently applied. It is the contraction of the anal sphincter , drawing it in and up (as i f trying to hold back a :towel rrovement), then draw ing up the sex organ (so that the urethral tract is contracted). last, the navel '[Xlint is drawn back towards the spine. 'Ibis is applied with breath retention, either in or out, and unites the t\YO major energy energy flows, prana and apana, generating psychic heat which triggers the release of Kundalini energy, and often ends an exercise.

MlJI.ABHANDA:

Neck Lock or Olin Lock is usied during all chanting meditations. '!he chin rests in the notch betYJeeI1 the collar bones and the head stays level without tilting for.vard, straightening the cervical vertibrae, and allowing the free flCM of prana to the brain. In practice, the chin is pulled straight backwards and slightly lowered. Prevents head aches and uncanfortable pressure in eyes, ears and heart during pranayarna. '!he application of all 3 locks at once .. When all the locks are applied, the nerves and glands are rejuvenated.

MAHABHANDA:

BRANDA: Diaphragm !.Dck is aplied by lifting the diaphragm high up into the throax and pulling the upper abdaninal muscles back towards the spine, creating a cavity, and· giving a gentle massage to the heart muscles. Stimulates the hyPOthalmic pituitary-adrenal axis in the brain and develops the sense of ccmion. Can give new youthfulness to the entire body. It is applied on the exhale. In laya yoga, the rhythmic application of this lock achieves the highest effects of chanting.

UDDIYANA

BHANDA

EXERCISE

To fully understand & experience the Sit on heels and spread the knees wide apart, palms on thighs. (Al Apply

Root Lock & relax it. (Bl Apply Diaph ram Lock & relax it. (el Apply Neck Lock and relax it. Repeat in rhythmic alteration for 3-11 minutes, pulling locks on the exhale (the breath natur ally goes out on· the first 2 locks). PRACTICE 00 AN EMPTY S'IOw1AOi. '!his will help to distinguish the locks and perceive energy rrovement along the spine.

82 OJAKRAS

In the l::ody, canters of exchange be tween the psychic and physical dimen sions. Like transfonners they change subtle prana into physical energy f lowing through a system of 'nadis I (psychic channels like the meridian system of Oriental medicine). O1akras are energy vortexes perceived as spim ing discs of light (' chakra ' means wheel) situated along the spine. Traditionally there are 7 of them and Yogi Bhajan designated the Electro /I1agnetic Field (Aura) as the 8th. ~'Jhen the chakras are opened the parti cular talents of each are assimilated and consolidated into the character and behavior of the person. FIELD: The psychic field of energy surrounding all beings, human or othenvise, through which we project ourselves to others and protect ourselves from danger. A strong aura insures physical health and success. Q1.e reason for wearing whi te is to help expand the aura. (To see auras, close your eyes and think of a fanous 9urU, or a novie or rock star. Next to him, imagine 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.) ELECI'RO-MA~IC

SAHASRARA: The 'Crown 01akra is located at the top of the head and is often pictured as a 1000 petaled lotus. This is the individual's superconscious ness and his link with God and Univer sal or Cosmic Consciousness & Infinity. It is associated with the Pineal Glann. The 3rd Eye or Brow O1akra is associated with the pituitary .gland and it is the seat of intuitive aware ness. Located between the eyebrows, it is the hcxne of the "true self", and is pictured as a white light. (One I s Guru can seat thernselves . there to provide guidance.)

AJNA:

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VISHUDDHI: The 5th or Throat O1akra is associated with the Thyroid Gland and this is where poisens are purified, respiration is controlled and speech originates. It is perceived as a violet disc, and its proper function ensures truthful speech, a pure and clean body and mind, and some psychic faculties. ANAHATA: The 4th or Heart C1a.kra is the seat of canion, true love, free will and wish-fulfillment. 'Ana hata' means 'unbeaten' , (reminding us of 'stout hearts' & 'having heart'). It is associated with the Thymus Gland so its strength insures a strong irrur.une system and a glittering aura. It is variously described as pink, red, golden, whi te, and scxnetirnes as dark blue. 'It> live in the Heart O1a.kra is to be a well-developed human being. MANIPURA: The 3rd or Navel (Nabhi)

O1a.kra is the center of power, energy

and well-being. It is sometimes re

garded as the 'Solar Olakra', and

is known as the 'Delight Center',

and the ' Jewel in the IDtus I - (Mani

pura' rreans '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 Olakra, at the sex organs, is the heme of Kundalini. It is the seat of creative, sexual energy and is always pictured as a bright red-orange. In balance the person can charmel ~ul reproduc tive energy to use for other creativity The 1st or Root Olakra is the anal chakra. It is associated with the qualities of stability and security. When it is well functioning, the person is cx::mfortable in physical existence. It is often pictured as a disc of red light.

Mt.JI.ADHARA:

--.... 84

MC_ln L-ra

A mantra is a syllable, word or phrase in one of the sacred languages ( like 5anscri t & Q1urmeki) and sanetimes in English, which elevates or modifies consciousness through its meaning, the sound itself, rhythm, tone, and even the reflexology of the tongue on the palate. Mantra is "The Yoga of the Mind". sane of the ItOst fre quently used follON: AD GURAY NAMEH, JUGAD GURAY NAMEH, SAT GURAY NAMEH, SIRI GURU DFYAY NAMEH is the Mangala Charn Mantra, and is chanted for protection. It surrounds the magnetic field with protective light, and means "I row to the primal Guru (guiding consciousness who takes us to God-Realization}, I l::Y.::M to wisdc:xn through the ages, I l:ow to True Wisdan, I row to the great, unseen wisdan." ADI

SHAKTI, ADI SHAKTI, ADI SHAKTI , NAi"lO, NAMa, SARAB SHAKTI, SARAB SHAKTI , SARAB SHAKTI, NAMa NAMa, PRITHUM BHAGA WATT, PRITHUM BHAGAWATI, PRITHUM BHAGA WATI, NAMa NAMa, KUNDALINI, MATA SHAKTI MATA SHAKTI, NAMa, NA.~O. The First Shakti Mantra tunes into the frequency of the Divine MJther, and to primal protective, generating energy. Chant ing it eliminates fears and fulfills desires. Adi Shakti means the" Primal Power:' Sarab Shakti means "All Power;' and Prithum Bhagawati means "which creates through God." AKAL, MARA KAL means "Undying, Great death" is a txJwerful life-giving chant remoVing fear and relaxing the mind.

AP SAHAEE HOA SADiE DA SAmE DHOA, BAR, HAR, HAR means "The lDrd Hirnseii has beccme our protector, the Truest of True has taken care of us, God, God, God" , or "The lord HImself is my refuge, true is the of the True Lord". C1anted for prosperity

ARDAS BAYE, AMAR DAS GURU, ARDAS BAYE e RAM DAS GURU, RAM DAS GURU, SUQiE SAHE guarantees by the grace of Guru Arnar Das, who is hope for the hopeless, and Guru Ram Das, 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! DHARTI HAl, AKASH HAl, GURU RAM DAS HAL tharti means "earth" and Akash is Ether, and Guru Ram Das is the venerated 4th Sikh Guru. This is the 1 st Sodhung Mantra. ONG KAR, SAT GUR PRASAD is the Magic Mantra so named for its txJwer and sacredness. It is usually chanted in reverse (Ek Ong Kar sat Gur Prasad, sat Gur Prasad, Ek Ong Kar). Many pages are devoted to the elanation of this mantra and we are warned to chant it in reverence. It means, "There is one Creator - Truth revealed through Guru's grace".

EK

EK ONG KAR, SAT NIRBHAO, NIRVAIR,

SAl BHANG,

NAM, AKAL

KARTA MCORI' ,

PURKH, AJUNI

AD SUCH, HOSI BHEE SUCH is the Mul Mantra, the root of all mantras. It means, "The creator of all is One-. Truth is His Name. He does everything, fearless, without anger, undying, unborn, self-realized, realized thru Guru's Grace, Meditate: He was true in the beginning, true thru all the ages, true even now • Nanak shall ever be true." JUGAD

GUR PRASAD, JAP.

suaUHE

sum,

NANAK

EK ONG KAR, SAT NAM, SIRI WHA (HE) GURU is the Adi Shakti Mantra, and it is very powerful for awakening Kundalini and suspending the mind in bliss. Ek means "One, the essence of all:' Ong is the primal vibration fran which all creativity flows, Kar is "creation", sat, "truth", Nam "I1al11e" Siri "great" , Wha "ecstacy:' and Guru is "wisdc:xn". Taken together it means, "There is one Creator whose name is Truth. Great is the ecstacy of that Supreme Wisdcrn" 1

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GOBINDE, MUKUNDE, UDARE, APARE, HARING, KARING, NIRNAME, AKAME is the Guru

Gaitri Mantra which means "Sustainer, liberator, enlightener, infinite, destroyer, creator, nameless, desire less". It brings stability to the hemispheres of the brain and works on the Heart Genter to develop compas sion, patience and tolerance, uniting one wi th the Inf inite. GURU GURU \vAl{E GURU, GURU RAM DAS GURU calls up::>n Guru Ram Das in praise

of his spiritual protective grace.

guiding

light

and

means

Creative Infinit y , a of God. HARA is another form. is the active form of Creation.

HAR

HARI HARI

NAM, NAM,

SAT

NAM,

HARI

NAM,

HARl.

SAT NAM, SAT NA.."1, HARl: The name of God is the True Name. HUM IXJM HAR HAR: ThlS mantra opens the Heart O1akra and means ''We the universe, God, God. " OOG means Creator - the Primal Vibrat

ion from which all creativity flows. GURU DE\! NAMa is the Adi Mantra that precedes Kundalini Yoga practice, tuning one in to the higher self. eng is "Infinite Creative energy in manifestation and activity" ("em" or Aum is God absolute and unrnanifested) Nama is "reverent greetings'~ implying humility, Guru means "teacher or wisdom Dev means "Divine or of God" and Narno reaffirrns humility and reverence. In all it means, "I call upon Divine \'lisdom" .

ONG NAMa,

ONG SO HUNG is "Creator,

I am Thou!" a heart-opening and empowering mantra.

FRANA, APANA, SUSHUMNA, HARI. HARI HAR HARI HAR, HARI HAR, HARI: Prana is the life force, Apana the eliminating force, and SUshumna is the Central channel for that force. This helps draw energy up the spine for healing. Hari al1d Har are names of God.

FRITVI HAl, AKASH HAl, GURU RAM DAS (see "Dharti Ha i " ) - Pr i tvi means earth - calling on the name of the venerated Guru Ram Das is very powerful

HAl

RA MA DA SA,

SA SAY SO HUNG is the Siri Gai tri Mantra, and is chanted for healing. Ra is the sun, Ma is the M:x:>n, Da is the earth, and Sa is Infinity. Say is the totality of Infinity, and SO Hung is "I am Thou" • "Ra Ma Da Sa" is the Earth Mantra. and "Sa Say So Hung" is the Ether Mantra.

SA TA NA MA is the Panj Shabad express ing the five primal sounds of the universe. "s" is Infinity, "T" is life, "N" means death and "Mil is re birth. (The 5th sound is "A".) This is one of the most frequently used mantras in Kundalini Yoga. SAT NAM is the Seed Mantra or Bij Mantra and it is the most widely used in the practice of Kundalini Yoga. sat is truth, Nam means identity, or to calIon the truth, expressing the reality of existence. Chanting this mantra awakens the Soul, and more simply means "really" (Y .8.1/14/89) SAT NARAYAN, WHA HE GURU, HARI NARAYAN SAT NAM: Narayan is the aSPeCt of Infinity that relates to water, and Hari Narayan is Creative sustenance, which makes the one who chants it in tuitively clear or healing. sat Narayan is True SUstainer, Wahe Guru, indes cribable Wisdom and sat Nam, True Identity . This is the ancient Chotay Fad Mantra. GURU is the GUrU Ivlantra, the mantra of ecstacy. It is not translat able, but chanting it elevates the spirit.

WARE

WARE GURU, WARE GURU, WARE GURU, WAllE JEEO: "The ecstacy of consciousness ~s my

beloved."

_.

86

BIBLIOGRAPHY

Sources of the previously published sets are indicated in the Table of Contents by the abbreviations noted below. '!he Ancient Art of self-Nutrition, a:mpiled by siri Amir Singh SELFNUT Khalsa, D.C. Khalsa Clinic, 711 E. 37th Av., Eugene, Oregon 97405 Beads of Truth, 3HO Foundation, Los Angeles, various issues

BEADS

Healing 'Ihrough Kundalini - Specific Applications, S.S. Vikram Kaur Khalsa and Dharm Darshan Kaur Khalsa, san Diego, 1987

HEAL

Keeping Up with Kundalini Yoga, Kundalini Research Institute (KRI) Pomona, calif. 1980

KEEP

Kundalini Maintanence Manual, KRI, 1981

MAIN

Kundalini Meditation Manual, KRI, 1978

MID

Kundalini Slim & Trim Exercises, KRI, 1978

SLIM

Kundalini Yoga for the 80's, KRI, 1980

Y480

Kundalini Yoga/sadhana Guidelines, KRI, 1978

SAD.n.

Kundalini Yoga for Youth & Joy, 3HO Transcripts, Eugene, Oregon 1983

JOY

Kundalini Yoga Manual, KRI, 1976

Y~

Relax & Rejoice - A Marriage Manual, Volumes I & II, S.S. Vikram Kaur I
MARR

Relax & Renew, Yoga Technology Press, (Gunlrattan Kaur I
RELAX

sexuality & Spirituality, Yoga Technology Press, (G.K.K. & A.M.M.) San Diego, 1989

S &S

Survival Ki t, S. S. Vikram Kaur Khalsa & Dhann [Brshan Kaur I
SURV

Transitions to a Heart-Centered World, Yoga Technology Press (G.K.K. AND A.M.M.), san Diego, 1988

HEARl'

Student notes fran the early classes were taken by Mark Lamn and NOI'ES others. More recent notes were taken by Gururattan Kaur I
Draft for pUblication Not to be quoted without permission of the author Comments and editing invited KONDALINI YOGA AND MEDITATION:

for Personal Power and Inner Peace

by

Rattana K. Betzel, Ph.D. September 3,1991 INTRODUCTION WHAT'S HAPPENING? something very powerful is happening on the planet. If you are reading these words, you have noticed. We have heard for many years about the Aquarian Age and the New Age. In the midst our excitement and hopes for an inner, interpersonal and global reality that is more aligned with our dreams and our visions, we seem to have been confronted with tests that have often led us to wonder if the promise of a New Age was a myth that only fed our illusions. In the past two decades our personal experience has often been highlighted by frustrated dreams, financial challenges and crises, health problems, massive dosages of "working through" issues in our own personal arena and within our relationships. However, within the last year, things seem to have shifted. There is a light at the end of the tunnel and this time there is no train coming in the opposite direction. There seems to be an opening without the blocks and the frustrations. We are starting to feel relief, excitement and joy as the spontaneity of life s us in moving ahead toward our inner and outer goals. And even when we are not exactly sure where we are going 1 we know we are being guided in the right direction. We are more and more able to go with the flow and trust that opportunities and resources will open up at the right time and place to us in manifesting our destiny on the planet. The hard-knocks preparation phase is over and we are moving into a more peaceful time where we can focus on refining our energy and aligning with the new vibrational frequency of the planet. The energy grid of the planet has shifted to a higher frequency--that of love and the heart center. To be attuned to the earth, to be ed by her energy and to live in peace, we must align ourselves with this heart frequency. Much of the struggle that we have experienced is our own inner resistance to this new frequency. Much of the emotional pain and

release has been precipitated to help us get rid of old baggage- thoughts, beliefs, attitudes, behaviors--that resonated at a lower frequency and needed to be dumped in order to move into alignment with the heart vibration of the planet. As the energy on the planet shifts, our physical bodies are realigning at the cellular level. We are under going a vibrational fine-tuning and balancing of our physical, mental and emotional bodies. As we refine our physical bodies, we are also refining our understanding of where we are going and what is actually happening. Our outward visions of the New Age are being supplemented by the realization that what is actually happening is a shift into a new dimension of reality--what some now call the Fifth Dimension. We are dealing with more than political, economic, social and personal upheavals and transformation. We are dealing with a whole new period of human and planetary evolution which involves a dramatic shift in human consciousness. It is the time of discovering our spirit and a time of manifesting the light and love of spirit on the physical plane. Everyone who is choosing to align with the new frequency and move into a higher state of consciousness is involved in a spiritual process involving the discovery of and alignment with their soul and with subtle cosmic energy. The process is a harmonic alignment with the new vibrational frequencies which will bring us in finer atunement to the earth's energy and to universal energy as we simultaneously move into mental, physical and spiritual harmony and balance. Our thought patterns, intentions and attitudes are shifting and we are beginning to perceive the world through higher states of awareness. We are becoming more sensitive to subtle and psychic energies and more attuned to our soul. As we move into higher states of awareness and attune to universal power, we will become an expression of universal love and a conscious creator of our own experiences. In sum, we are in the fast track of spiritual evolution. If it all seems a bit intense to you, you are in tune with the fact that never before have people on the planet been forced to go through such rapid spiritual changes. Our souls are demanding to be realized--NOW. Even for those who knew they had one, their conscious experience rarely ed beyond the personality. So the process, although tempting and even welcome, seems a bit awesome. It involves acknowledging and accepting the gift of experiencing the essence and truth of your being, becoming attuned to the beauty and uniqueness of your own soul, and opening your heart to yourself, to others, to the world and to the universe. We are at a critical junction for our personal and planetary evolution and the two are directly linked. The destruction of the planet is being precipitated by the imbalance, apathy and negative thought forms of humankind. And the destruction will continue until there is a shift in our consciousness. This is Why we feel a 2

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simultaneous urgency to be in touch with who we are and a need to reverse the trend toward annihilation of the planet. There is no more time for trivialities and superficialities. Time is short. It is the time for truth, understanding, openness, and depth on all levels. The truth is that the earth can be healed through a new consciousness of humankind that is attuned to the heart frequency of the planet. We must own our responsibility for not only our actions, but for our thoughts that continue to disrupt the energy of the earth. Only balanced and harmonious thought patterns, feelings and actions will reverse the destructive cycle. Only when we begin to take responsibility for ourselves and honor and respect ourselves, will we begin to take responsibility for and honor and respect Mother Earth. The result will be a magnificent rejuvenation and rebirth of ourselves and the planet! THE ROLE OP INDIVIDUALS We are a part of an unavoidable rapid change of consciousness. We are being ed in many wonderful and miraculous ways to open up to the new energies. How can we participate to our fullest capacity? We must first accept and then act from the truth that healing comes from inside, not from a bandage. Consciousness changes from our core. It is at the cellular level and from the depths of our mind and soul that we release the chaos and confusion within. As we clear from within, we attain balance, clarity and understanding. Our personal alignment with our own inner truth is reflected in harmony in the outer world. We must realize that each of our thoughts, attitudes and intentions have global and even universal impact. Our thoughts are energy that is projected from the mind. The nature of our thought energy determines how we receive, hold, act upon and create energy. We have the power to alter the nature and pattern of the thoughts and energy in our mind. Neutral cosmic energy is available at all times for us to use. How we use it, thus the influence it has on others and the environment, depends on the energy filters or program in our mind. Each one of us must take the responsibility for our thoughts and experiences that we have created. We must accept that change must first come about at the inner level of each individual and that means us. Planetary healing, peace and balance will come as a reflection of and expression of change within us. Accepting responsibility for what we create and our actions will change the world. People like you and me, not "them" or the politicians, will change the world. Each being counts and each one who takes responsibility of his or her own life counts a lot. As we achieve balance and attunement within, our energy is radiated out to others 3

.

and the world. The gift of each person will help heal and bring harmony and balance to the planet. HOW DO WE GET TO THIS NEW DIMENSION? The only thing that keeps us from experiencing the dimension of love is the incompatibility of our energy with the energy of this dimension. The world of love and light does not exist "out there" some where. It exists right here right now. As you elevate your energy, switch your focus and refine your sensitivity, you will experience the dimension of love as though one day you became aware of a door you had never seen before and simply chose to step through. You will be a part of it in the same way that you are now a part of the space in which you are sitting. As sure as you can identify the room you are in, you will know that you are in another reality. The furniture will not change, but you will. As though a light were turned on, you will see in a way you have never seen before. The only person who can step through the door is you. You are in charge. No one can do it for you. You may find teachers who will try to point you in the right'direction and try to tell you were the door is, but you are the one who has to perceive the door, open it and walk through. And the only way to find the door is to raise your frequency. When you do, the discovery and the step will be simultaneous and automatic. The frequency cannot lower itself and come down to find you. My friends, the job is solely yoursl Our vibrational level rises and falls according to our physical condition, emotional mood, nature of our thoughts, beliefs, intention and actions. It is effected by the food we eat, the way we breathe, how much and what kind of exercise we do, and our spiritual and meditation practices (or lack thereof). The level of energy that we hold at a specific time and over time determines how our life unfolds, the opportunities and challenges that we attract and how we respond. Misfortune, struggle, pain, hard-knocks, accidents and mistakes vibrate at lower frequencies. Miracles, grace, love, good luck vibrate a higher frequencies. When you lower your frequency, you create an energy pattern that creates imbalance and discord. When you raise your frequency, you create an energy pattern of balance and harmony. We are learning the basics of how we create our own reality. Creating your own reality is not decided in your mind what you want and repeating affirmations morning and night, praying, figuring out what it will take and attempting to manipulate your environment until you get it. We create our reality by the vibrational space that we create. Within that frequency, and only within that frequency we can attract, receive, act, respond. If we are comfortable with what the frequency we are creating has to offer, we feel satisfied with our life. If we want something and cannot seem to attain it, we will have more results from adjusting our 4

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energy level than falling asleep to an affirmation tape. Raising our frequency also has the distinct advantage of moving us to a space where we can discover who we are. Higher frequencies bring us an awareness that helps us step through the restrictive barriers of our mind and the fog of mass consciousness. We are able to see and release illusions of who we thought we were and what we thought we wanted. And we are able is disentangle ourselves from the parental and social mores of what we thought we should be and what we were conditioned to think would make us happy. We can find out who we are and discover our life goals and mission by eliminating the static, by dropping the emotional commotional trauma that we inflict upon ourselves and by transcending the collective unconscious quagmire. It is not through the fighting and thinking of the mind that we will find our purpose. We discover who we are and why we are here in our higher self and in our soul. Higher frequencies of energy bring us clarity and awareness which helps us sweep away the restrictive barriers and illusions that stunt our conscious growth. Reaching this awareness is one of our most fundamental goals in this lifetime. In this state of awareness we realize that our life has a purpose and we do have goals that are specific and unique to our own personal evolution. We discover that we are here to learn and grow in a special way. We each have our own manner and method, but there are certain universal goals. At this point in time, we are discovering that we are here to take responsibility for our own life and to learn to totally love and accept ourselves. In our own ways we are each learning to overcome fear, anger, separateness and jUdgment. We are all here to set ourselves free from the cobwebs and chains that bind us, release the struggle, and enjoy love and life on this planet. Relationships, raising children, community or global service may be part of our path and mission on the planet and will contribute to our personal evolution, but the real work is an inner process that only we can do with ourselves, for ourselves and by ourselves. And evidence seems to indicate that we will perish in one way or another if we do not. We have been beating our heads against a brick wall for years and are finally getting to the point of realizing that there is something fundamentally wrong with our current approach. We are trying to play football on a baseball diamond. We have to step out of our current reality and illusion and move into another one. We can no longer wallow fruitlessly in the mud, pretending that it works and that we like it. We are finally realizing that even if we can change what is anchored in stone ( the current dimension and system) it is the hard way to go. We have a choice to chose a path of least resistance. We can chose to move to another dimension of consciousness and reality where your life can work, where we can be ourselves, where 5

we can do our life mission. You can move to the dimension where you are not fighting yourself or mass consciousness, where there is no brick wall between you and the universal force, where your power and the universal power are one, at peace and collaborating to manifest in you, through you who you are and what you came here to do. A. STEPS TO THE FIFTH DIMENSION 1. Become Aware Our first step is to become aware that there is another reality that we can chose to be a part of. This realization helps us overcome any feeling of loss that we may encounter on the way. We become so delighted with what we are in the process of discovering, that we are motivated and propelled on our path. This is important because circumstances and relationships change as we change. For some the change is a grateful relief for others there is some nostalgia in releasing the past. 2. Choose Our second step is to make a choice. Do we want to go for it or not? I personally suggest making the decision one time, once and for all. Many people decide, waver, change their mind and then have to decide again. This can become a habit and you can waste a lot of time and effort in the decision-making and undoing process. I learned this lesson when I first decided to do my morning meditation and yoga practice which we call 5adhana. At that time, the plan was to get up between 3 and 4 am and do yoga and meditation for 2 1/2 to 3 hours. I was living in New Hampshire at the time. Just hearing the alarm at that hour was enough pain in itself. But to decide at 3:30am when it was dark out and cold and the bed was warm and cozy whether to get up or not, I would be doomed to failure or to torture. 50 I made the decision ONCE. When the alarm went off, I shut off my mind, with the alarm and got up. No agoniz ing thoughts, no decisions. The discomfort was there for sure, but it was temporary. It was not fun, but the results were immediate. The way I felt and the way my life began to work made it all worth it. I had to chose between the pain of getting up before the sun and taking a cold shower and a life that lead me to magic and self-discovery. The long term and even short term gains made the pain more than worth it. It is up to you, but my experience is that commitment is the easier path in both the short and the long run. 3. Acknowledge Who You Are The next step is to acknowledge yourself as part of the universal life force that is within us all, that is limitless and a part of 6

all things. Accept yourself as intrinsically good, pure energy and a part of God. The life force magnifies within you when you accept that you are a part of it and focus on that reality. As you learn to concentrate on this fact and love yourself, the energy continually expands. 4. Experience The Energy The next step is to experience this reality, to feel a part of the energy and to begin being in touch with the dynamic of your own being. This is a life long process. There is no end point. There are ever expanding states of consciousness, being and experience. The good news is that it always gets better, even when we are in the midst of another clearing phase and can't see the light for the garbage. Always that the cosmic game you are playing is set up for you to win. As long as you are committed to yourself, any pain or discomfort is only temporary. B. THE PROCESS The process of moving into the Fifth Dimension and into higher frequencies and states of awareness involves three steps: 1. Clearing the past 2. Incorporating the basic principles of personal power 3. Aligning with the heart energy 1. Clearing the Past The mind and the body are the brick walls that stands between your current reality and the glory of who you really are and what you can experience. We have to deal with the mind to see and move through the door of the dimension of love. The mind filters and inhibits sensory information that allows us to move into the next dimension. The key to understanding what we create is to look at the beliefs in our mind that we express as emotions, thoughts and behaviors. Our thoughts, intentions, and emotions send out encoded messages to the universe. The nature of the messages determines what will be reflected back to us in of experiences, circumstances, interactions and relationships. We can identify within ourselves the real causes of the disturbances in our lives. Our task is to release the thoughts and belief patterns that interfere with our experience of universal love. We must release the thoughts, emotions, behaviors, and habits that vibrate at lower frequencies and thus inhibit our experience of higher frequencies. Our challenge is to detach from the past and step above it into another dimension of being. Clearing the past includes the patterns that we "have created to survive in this life that no longer serve us and transcending the power of the collective unconsciousness 7

which is like a solidified gene pool of belief patterns magnified, solidified and ed on through generations and millennium, creating rigid walls and restricted boundaries within which we feel we must think and act. The clearing process involves a. Emotional release Clearing the imprints of the emotional traumas that we have accumulated, especially from our childhood. It is the energy of the emotional imprint that interacts with universal energy to create the circumstances and events in our life. Releasing the imprints of fear, anger, sadness, unworthiness, etc. will refine our energy and bring us into balance and wholeness. Part of releasing the past is accepting our experiences as self chosen for our personal growth. When we realize why we chose to go through certain events we learn the lesson and get the gift from the garbage. Clearing repressed emotions makes room for the higher self and the soul. b. Release Old Habits and Thought Patterns In the course of life we acquire patterns of thinking and acting that anchor us in lower frequencies. These must be systematically identified and replaced with patterns that move us to a higher vibration. Old habits and thought patterns that need to be replaced include the following: 1. Judgment and criticism 2. self-negation and denial 3. Imposing yourself and beliefs on others; embroiling yourself in the affairs of others; attempting to convinced and convert 4. Victimization, fate and blame 5. Dependency on others 6. Looking outside yourself for approval 7. Trying to find and evoke God from outside yourself 8. Resisting help and love 9. Escaping and avoiding life It is time to clear the past and alter our path. There is no time for superficial and trivial diversions. What has been hidden must come forward and be released. This is essential if we are to balance the energy within us and on the planet. We can't be a channel for universal love and light if we are clogged up with negativity, judgment and physical imbalance. We have to clear the way for the heart energy to flow. c. Release the Struggle Mode The bottom line is to release the resistance--physical, mental and emotional clutter included. We must drop the struggle mode which 8

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keeps us attached to the coarse vibrational frequency of pain and suffering. When we stop resisting, we can embrace what has been so patiently waiting for us all along. 2. Principles of Personal Power a. Emotional clarity Developing personal power includes physical, mental and emotional balance. Emotional clearing gives us the space to become aware of what is going on so that we can see clearly and make choices and act from accurate information and guidance. It allows us to become fully present in ourselves so that we can tune into who we are and what we want. Releasing fears and insecurities allows us to trust ourselves and the universe. Acknowledging ourselves and nurturing our selves gives us self-sufficiency. Commitment to ourself attunes us to our life path. b. Adopting new habits and thought patterns Our personal power is either enhanced or sabotaged by the attitudes, intentions and' thoughts in our mind. Setting ourselves free to function at higher levels of perception and balance includes replacing old habits and thought patterns with ones that propel us to and maintain us at the higher frequencies. They include the following: 1. Acceptance We free ourselves when we allow ourselves and others to experience life as it is, not as how we try to make it to be. Non-judgment disengages the mind from reactive negativity and frees us from exterior entanglement of our energy. We are able to focus on our own energy and activities. Detached observation trains us to see things as they really are and helps us discover deeper meaning in all our life experiences. 2. Self-love and acceptance Loving and accepting ourself expands our energy and enhances our awareness of who we are. We start enjoying our life as it unfolds. 3. Life by example Trying to save the world does not have any impact in changing the world at the core and saps our energy. Living your life in harmony and balance allows other people the space, the 9

energy and the inspiration to change when the time is right for them. 4. Responsibility When you take responsibility for your own life and what you create, the energy hooks outside of you that are attracted to the victimization and blame mode have no more energy to hang on to. We empower ourselves to control the events in our life through the higher frequencies of balance and love. 5. Independence and freedom We free ourselves when we begin to look inside ourselves for guidance, instead of following someone else or looking to someone else to make our decisions. We are solidly independent when we get our own messages in our own inner silence. 6. Sacredness and reverence for life When we respect all things the world becomes our teacher. When our thoughts are pure, we see the world as an ally and begin watching for signs. The more we trust, the more is revealed. 7. Open yourself to receive When we open yourselves up to accept love, we begin receiving guidance, help and many forms of assistance that we did not realize were available. This is one of the most important factors in moving us to the new mode of ease, flow and joy. 8. Be in life As we release tendencies and habits of escapism and withdrawal from life and are more in our bodies and living in the present moment, we amplify our power within and begin expressing it. c. Chose to be in the joy and peace mode 3. Align with Universal Energy To attune to the force within we have to experience it. This means exercising and meditating and then sitting quietly and feeling what is happening. We have to move our of our mind into the experiential phase of the process. To learn to be aligned with and receptive to universal energy yo have to practice. Awareness is the process and the reward. The energy is subtle, it has to be felt and not intellectualized about. You discover the energy and your connection by going inside, feeling, being present, being

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home. In the silence of your own being doors of awareness open up to you. Time and discipline are required. You can't think or bUy your way through. Now we get to the nitty gritty of personal responsibility. YOU have to DO it. Without discipline your changes of moving into higher states of awareness and enlightenment are slim, in fact they are nil. The good news is that there is a discipline that works if you do it. And there are many choices and combinations to fit your particular needs and goals. And that is what this book is about- to share with you the techniques of Kundalini yoga and meditation that are guaranteed to carry you to new dimensions of personal power and peace. There is only one requirement--you have to do it.

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It is a time of profound and rapid change. It is a time of dramatic and powerful choices. Kundalini yoga is about being in a position of personal power to make the choices that we want and to effect the changes that we choice. Kundalini yoga is about preparing the body to accept, integrate and be transformed by higher and higher frequencies of energy. One goal is to become an energy center unto yourself. Guidelines Several guidelines can facilitate our journey. 1. Trust yourself and trust the process. Each one of us is being given an opportunity to clear the past and create a new path for ourselves and for the planet. 2. Resist any tendencies towards negativity or sadness. If you allow any negative emotion to take over, you sabotage your ability to effectively control your own mind and tap into your creative energy. 3. Realize that the anxiousness, stress and urgency that you may feel is caused by the increased frequency of energy on the planet. Resist fear. Be clear. Be present in yourself. Spend time every day creating peacefulness, balance and harmony within. Adopt an atti tude of mon-attachment and non-j udgment toward others and yourself. 4. Realize that when you accept your own power and responsibility for the creation of your experience, the transition to the Fifth Dimension is easy. The evolution in consciousness is powerful and fun. Let go and enjoy it! 5. It is time to create trust, soles and unconditional love between individuals. As we each evolve, we can enjoy the interaction 11

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between whole, harmonious and independent individuals who share their knowing and strengths. 6. As we honor ourselves and others and grow, we collectively elevate the consciousness of humankind and bring harmony and global unity. 7. It is a time of balance, a time of truth, a time of light, a time of love and time of enlightenment. Chose to be a part and you will be guided and elevated beyond all your dreams.

********** USING KUNDALINLI YOGA AND MEDITATION TO GET THERE Kundalini is the source of vital energy and universal life force in each one of us. It is the energy of consciousness that lies dormant in most individuals. When it is dormant we muddle through life unconsciously, sleepwalking, experiencing life by trial and error, trying to figure things out but never quite knowing what is really going on. As we awaken our kundalini energy, our mind wakes up, our intuition turns on and we become conscious of another dimension of reality. Kundalini yoga and meditation is a scientific technology developed over thousands of years to help people tap this unused energy and power. It is a path for human evolution through body-mind development. There are many paths in the human quest to higher consciousness. In order to understand the nature of the technology offered here, we will first set out (1) the approach and underlying beliefs, (2) the goals and results and (3) the nature of the process. Approach and Beliefs Kundalini yoga and meditation as taught in this manual s and operates from the following beliefs: 1.

Basic Nature of Humans and the Universe Our starting point is the belief 12

in the basic goodness of

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human beings. We focus on what is RIGHT with us. We each have a beautiful soul that vibrates love waiting to be uncovered. We believe that the universe is a friendly place, ready to us when we ask and when we are aligned energetically to receive that . Our attitude is that it is time to learn how to tap our power, and tune into our higher consciousness so that we can live life to the fullest. It is time to release outmoded assumptions of pain and struggle and live challenging, yet balanced and joyful lives. 2.

We Have a Choice We have chosen the lessons that we are here to learn this lifetime, but we have the free will to decide HOW we want to learn them--unconsciously in pain and struggle or consciously in acceptance and peace.

3.

Causality--Inner Creates the outer Our outer reality is a reflection of what we create within ourselves. It is therefore essential that we accept and take responsibility for our own life and learn to create and tap an inner reality of balance, strength and peace that allows us to attract the life that we want and deserve.

4.

Love Heals This technology is offered from a space of total love, acceptance and and we encourage you to adopt this attitude of self-acceptance and love as you move on your consciousness journey. The space of love is what allows us to go through our changes in the easiest and quickest way possible. Initially change is often scary and it seems easier to stay asleep. However, many of us are beginning to realize that it is more painful to be unconscious and out of control than to face our issues and move through them. This process helps us get hooked on feeling good and the wonderful things that start happening when we open our hearts. We find that waking up can be an exciting discovery of life.

5.

Understanding the Process of Life This program acknowledges life as a process of unfoldment. Life is about learning our lessons, growing, becoming, being, solving problems and having many different kinds of experiences. We get out of the illusion of an idealistic future that we are striving for (which by definition is unattainable. ) We don I t promise "no problems" but we do promise that when we are healthy, balanced and psychologically stable we can get through anything and even enjoy it.

6.

Belief to Feelings 13

-Real change happens in the body at the feeling level. It involves movement of energy, not just thoughts. If the mind could solve our problems, we would all be happy, healthy and wealthy! Our willingness and ability to change depends on the actual experience of another reality. The techniques offered here give everyone who does them and entirely new experience of their body, inner space, own energy and feelings. 7.

Motivation to Experience

It is time to move from motivation, trust and faith to knowing through experience. It is time to move beyond the intellectual, mental stage. It is important to have an understanding of what is going on, what we are doing and what we want to achieve, but this is only the initial step. Understanding is the booby prize if we do not really experience actual changes in our life. We just get motivated and then frustrated if we do not experience the new reality for ourselves. We must live it to get it. To get it, we must balance our body to align with the new frequency. We are in the practical application phase. Now we have to decide, commit and act to actually bring what we want into our personal lives. It is a personal process of changing within and realizing our personal power, experiencing inner peace and actually doing our life path. If we are honest with ourselves and not off in fantasy land, almost anything we put energy into at this time can work. There is a lot of positive universal when we are tuned into receive it. Talking and getting excited about our dreams isn't enough anymore. We need tangible results for real satisfaction. 9. Modern spirituality W~

are here on this planet in a human body to experience life, not to escape from it. There is a common misconception that spiritual growth means withdrawal from an active social life. This myth is actually founded upon paths of spirituality from the past and also from the religions and spiritual paths. From the Judeo-Christian heritage we get the basic concept of life as something we have to put up with and payoff our sins. Heaven is the reward to making it through life, if you are good, atone for your sins, and suffer enough. God is outside ourselves. Connecting with God and the rewards for our SUffering come late--much later, after we die. Most Eastern teachings also have as the ultimate goal leaving the body, going some where else to escape the hardship of life in the physical body. The escapist philosophy is mirrored in our modern life. consciousness thrives on a quick fix and numbness.

Mass

But there are other reasons why people are hesitant to commit to a spiritual path. 14

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(1) Life is a journey of consciousness and once you realize this there is no turning back. Out of fear of the unknown, people try to put off the inevitable. (2) People often find, or think that they will find their initial experiences unpleasant. People are afraid of what they will find inside--"the dark side". People are afraid of themselves and unwilling to experience their negative emotions--insecurities, anger, fears, sadness, etc. (3) Some are also afraid of being alone with themselves or wrongly believe that they will have to isolate themselves from society, or will be isolated by it. (4) There is also a more subtle and less recognized reason why people hesitate to follow certain spiritual paths. Many of the spiritual practices taught today were developed during a period of history where the goal was to escape from the real i ty of the physical plane. When practiced, without modification to ground us in the physical plane, the result is that our energy goes up and out and we are disconnected from the earth. And we can't relate to our everyday life. I have met many students of a popular meditation technic who quit practicing because they no longer had the desire for social interaction. The method taught in this book addresses these issues. It is crucial to create a new force field and path of spirituality that is grounded and has as its goal connection with the Mother Earth. We also need techniques that teach us early in the process to switch channels, to be able to move from our mind and to be able to tune into our heart and higher self. When we have an experience of who we really are, it is much less threatening to face our issues and we have a goal and a vantage point from which to do so. We need an alternative between escapism and the path of first clearing the mind to get to our purity. It is too long and frustrating to have to deal with all our issues first. We get caught in the mind and one of our goals is to be able to transcend the mind and have it work for us, instead of being its slave. Self-discovery is not possible without spending some with yourself. But the process does not have to take all your time. The techniques of kundalini yoga a meditation yield quick results. They are for the modern man and woman, who desires to develop their inner power and peace , without sacrificing their roles as a partner, parent and friend and their need to make a living and contribute socially. The goal is to be able to function in the world and at the same time discover, life and express who you are. The combination makes life meaningful. When we are balanced and in harmony with ourselves, we are able to participate in life without excessive stress and turmoil. As we realize the inner stress and struggle, the outer goes with it and we find inner and outer meaning, fulfillment, you and spontaneity. 15

10. You Are In Charge

Kundalini yoga and meditation is the quickest and most effective way I know that allows you to have your spiritual cake and partake of life too. But you still have to spend some time alone, with yourself and discover yourself. There is no escaping the inner process. We live in a free will zone of the universe. You have to decide and step through. NO one can do it for you. Some teachers can give you a high experience, but they can't keep you there. That is your job. It is your life path and quest for personal power to release the blocks so that you can retain the experience and maintain the consciousness on a regular basis. Anyone who promises to do your job for you or insinuates that he can is a liar. Sorry, friends, it just isn't true. There are no shortcuts to enlightenment, folks, but there are some routes that are more direct than others and work if you do them. Kundalini yoga and meditation offers one set of techniques that is custom designed for this process. It is the shortest most magical methods that I know. It helps you acquire the strength so that you can do what it takes. It give you the experience so that you know that it is safe on the other side and makes you want to get there. You have to decide at every moment, but it gives you the clarity and consciousness to decide. Its goal is to help YOU be able to experience you. 11. Heritage of Humanity Kundalini yoga and meditation is the heritage of humanity. The quest for higher consciousness is no longer an elite sport. This means that the techniques to get there must be freely available and accessible. And they must be complete, no hiding the final key. Self-reliance and participation have been given lip service politically for many years. It is time to share the techniques that empower people to create the inner space to make the outer goals a reality. People of lower consciousness, buy into victim trips and the blame mentality that helps keep the status quo and perpetuates the system. If we sincerely want change, then let's empower ourselves and share what we know, so others can do so as well. From a space of power, love, and peace, let's see what we can create on the planet. GOALS AND RESULTS

The focus of kundalini yoga is tapping, releasing, and moving energy to create shifts in consciousness. The goal is to raise our sensitivity and level of energy so that we can pick up signals around us and compute them. We want to get our human computer set to be in direct with the universal computer, so that our life works automatically. Our goal is to end our meaningless drifting and sleepwalking and move into a state of awareness where 16

we are able to consciously cooperate with the ever present evolutionary forces leading us to direct connection with our higher self and soul. Our goal is to create a constant flow and connection with higher and higher levels of energy and to raise our awareness to higher and higher levels of perception and sensitivity. It is in this space of higher energy that we experience universal power within ourselves and are able to shift intentions, attitudes, thought patterns, and how we feel about ourselves. Healing occurs when we align with higher energies. Our goal is to move into the dimension of the heart where we experience oneness with all life, become linked to universal power and our being expands to infinity. To achieve the following results we need to tap higher levels of energy and awareness. 1.

Kundalini yoga deals directly with the root cause of sUffering and the bottom line issue that motivates us to change- separation from self, and disconnection from self, God and the universe. The ultimate goal is to reconnect with ourself, God within, and our inner joy, peace and power. The process involves releasing ourselves from illusions, issues, and past programming and beliefs that no longer serve us. It involves discovering who we really are--a wonder child full of delight and ion for living. THE NET RESULT IS TO SET OURSELF FREE! ! 2.

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Relationship with Self Kundalini yoga is about creating higher and higher energy frequencies. It is in these higher vibrations that you can connect and discover who you are. Kundalini yoga leads you through a process of self-discovery. It helps you develop a relationship with your body (energy and feelings), your mind (patterns, games, emotions and issues) and spirit (heart, inner child and soul.) It is about you knowing, experiencing, trusting, taking care of, understanding and ing you.

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Connection With Self and Universal Energy

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Self-Healing When we accept through our own experience that we are love and joy at our core, we can begin permanent healing. From this perspective many of our issues disappear and the ones that need to be dealt with can be resolved from a knowing that we are not those issues. They are lessons for us to learn. From our place of security and safety of our inner being, we can move through our lessons and claim the gifts that they bear. When we work from the inner self and self love, the process brings light to the mind. This is the process of becoming human (light in the mind)" We can understand that our issues 17

are just parts of the mind that need light. This is the process of illumination. We discover that love really does heal. When we feel up lifted and good about ourself and our life we are on to a healing process that is meaningful, worthwhile and permanent. The key to this healing process is for you to discover how great you are and that you have the power within yourself to heal yourself. Healing does not come from telling yourself how many problems you have and how much help you are going to need to get rid of them. 4.

Self-empowerment Kunda 1 ini yoga helps you reclaim your power by actively involving you in the basic steps of self-reliance: (a) acceptance of your life and what you have created, (b) understanding the difference between who you really are and your issues and games, (c) acknowledgement of your "gifts from the garbage", (d) taking responsibility for your life and releasing blame and victim trips, (e) actively participating in changing and healing your life. The process releases you from all ive, responder, victim patterns to help you use your own free will to be in control of your life. Because YOU DO it, you are ABLE to shift and move to another whole level of personal power. with kundalini yoga you create an invincible inner strength. You create your own energy identity which pulls to you what you need. You become an energy center unto yourself, develop a special independence and project an unseen power. Kundalini yoga helps you tap inner resources that give you an edge of power, so that you can break through that final block and DO. A lot of people are stuck right at 99%. Kundalini yoga propels us quickly and easily over the edge. The last percentage requires physical, mental and emotional balance and strength. Mental clarity, motivation and understanding got us a long way--but they are only part of the preparation phase. We are ready for action now. A different dynamic is needed to jump start and keep the action self-propelled.

5.

creating a Foundation Within The willingness and the capacity to change are based in experience and experience is achieved through the body. In the process of creating a physical experience, we create a foundation within that gives us the capacity to make conscious choices which are ed by subconscious programs that allow permanent change to occur. A balanced body and mind play a pivotal role in achieving a foundation within for healing. A client commented to me once, "When I think of counseling, I hesitate because I am never 18

able to carry out the good advise." Many logical and sound techniques and well-meaning advice often ends up "not working" or the person is unable to put them into practice long enough to see if they do work. Why is this so? The inner foundation to implement these techniques is often absent. Much counseling and self-help is based on the unidentified and unfounded assumption that people have the inner framework in place that gives them the ability, will and persistence to use the advise effectively and follow through until the results are achieved. This is unfortunately not the case. In fact this in usually THE PROBLEM. The inner state, stability, strength and inner identity of a person must be addressed first. These determine the ability to implement desired changes. The first task is to build inner strength and clarity. If a person is not balanced enough to integrate information into their life, they are just being set up for failure--which reinforces old patterns that we wish to change. Kundalini yoga helps create this inner foundation. It helps you (a) develop a sense of self- identity which is defined by your own inner knowing and experience and not by what you think you should be and aren't, (b) know what you want based on our own needs and desires, (c) feel a sense of inviable inner security and safety, and (d) feel your own inner strength and power and have the confidence that you can always tap it. Kundalini yoga helps make you responsible for your own life because you have the ability to respond. 6.

Move from Struggle to Peace and Love Our end goal is to shift from the mode of pain and struggle to the reality of the heart. You will enter a new dimension and space of being, doing and having. And you will know when you get there!

7.

Experience Real Ecstacy Real ecstacy is a whole body experience. It happens when your whole body is sensitized and integrated, when you are receptive and active in every part of your being. Ecstacy is not a reprieve or an escape from the normal pains and distractions that bug you. It is not a few moments that you cling to when your mind actually pauses for a second, you leave your body, forget your problems and escape from physical discomfort. Ecstacy is when you are so balanced and aligned mentally, emotionally and physically that you automatically let go of all thoughts, tensions and hurt. You have moved to another . space. You have transcended the past that cemented you into a particular form, way of being, doing, thinking and reacting. You have left the past behind, not temporarily escaped its 19

tenacious hold, gasping, grasping for a few more seconds of

bliss before your are brutally dropped back into your old

reality.

You vibrate effortlessly in this new dimension of love and

freedom. It is yours; it is real; it is who you are and you

know it. There is no thought of time to pull you away from

your new home. Your are there forever. Your body is aline,

every cell is dancing to your own tune. You feel it. The

mind and body are one and you are one with the cosmic force

which is you and flows through you.

There is no desperate attempt to cling to the experience. You enjoy it while it is there. You are present, grounded and in

your body. You physically feel and merge with the earth and

the ethers. There is no separation. You are stable and secure,

yet fluid and free. You are one. You are free to be you.

You are your essence, love, light, peace, and courage.

THE PROCESS

Sounds like what you have always wanted.

Now how do you get it?

Kundalini yoga and meditation offer a comprehensive set of techniques that give you the capacity to change and take charge of your life. Promising ideas are great and we don't have much trouble getting motivated to have a more rewarding and fUlfilling life. The real test is to be ABLE to release past programming and shift to what we want. You will learn basic tools that allow you to have an intimate relationship with yourself, be healthy, and be able to take care of yourself mentally, emotionally, physically and spiritually. The process includes the following: 1.

Body. mind balance The,physical state of our body determines our reality and our awareness. The human body was designed to serve us to attain health, creativity, joyful living, and conscious awareness. But it must be nurtured and taken care of to serve us in all these ways. Every part of the body must be stimulated and activated for it to perform all these functions. Kundalini yoga and meditation were designed specifically to scientifically activate the body for optimum human experience. When the body is not activated through exercise, the mind stimulates it through thoughts and emotions. Tensions builds

when the mind and body have no release. This is how the body

accumulates and stores memories, patterns and programming.

Kundalini yoga and meditation activate the body to tap and

balance your energy and power so that you can have clear communication with our mind, spirit, inner child and heart.

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The body can also be restored and old programs released through scientific movement. The body is always searching for balance, harmony and fulfillment. When the body is balanced, the mind becomes calmer. A simple example is eating sugar. Sugar depletes the body of necessary nutrients. The effect on the mind of this imbalance is depression. When the body and mind are at peace we can release past baggage and the emotional charge of pain in our past. We can see what we are doing, assess behaviors that don't serve us, chose to release them, see what would serve us better and learn new skills and behaviors. When the body is out of sink and the mind is in an emotional commotional state, it is difficult, if not impossible to successfully move through these steps of the healing process. Kundalini exercises nourish and revitalize the nervous an glandular system which removes disease and prepares the mind and the body for higher states of consciousness. " The energy of the glandular system combines with the nervous system to become more sensitized so that the totality of the brain perceives signals and interprets them .• man becomes totally, wholesomely aware. That is why we call it the yoga of awareness. And as the rivers end up in the same ocean, all yoga ends up by rasing the kundalini in the man. What is kundalini? The creative potential of the man." (YB p 25 K) 2.

Feeling awareness Kundalini yoga is a means to raise your awareness to higher forms of perception. Healing, opening the heart and higher states of consciousness happen at a subtle feeling level that is beyond the mind. Kundalini yoga helps us develop this feeling awareness. It systematically leads you through a gradual unfoldment and discovery of deeper and deeper meaning of yourself, the world around you and your connection with universal energy. At the feeling level you become aware of an infinite inner space and experience a simultaneous inward and expansive unfoldment of more powerful and real dimensions of existence and energy.

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Inner process and Connection Kundalini yoga helps you create a space where you are able to learn your 'lessons and move through life--to move through negativity, denial, depression, mind games and destructive emotions; to look at your own belief system; and to integrate within yourself the values, goals and results that you really want. The exercises create physiological changes which allow you to experience an openness, a flow of energy and balance that gives you an experience of security, serenity and love. In 21

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this space we can look at our issues objectively and unattached, as though they are something happening in our lives, but not us. Peace and strength become a physiological reality in our body and a feeling experience. Resolution and release of the past require release from the cells and tissues of the body and at the feeling level, not just mental clarity and playing within the mind and the intellect. Have you ever tried to talk yourself out of abandonment, insecurities and fears. It doesn't work. You have to experience at a feeling level a sense of security and connection. (1) physical balance and higher frequencies of energy and (2) inner communication and connection are the keys to healing and consciousness. The body stores the memories of old wounds and habits. There is a subconscious programming that calls the tune whether we consciously desire to act and react in a certain way or not. (And usually we do not.) Negative emotions, thoughts, pain and destructive behaviors can be thought of as blocked or solidified energy and the absence of light. Where there is immobility, stress, tension and pain, the energy does not flow freely and we are literally trapped by our own energy entanglements.

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Kundalini yoga is science to dislodge the blocks and release the energy so that the light turns on and the energy can move freely in our body. Meditation is the art of experiencing the energy. Through mental clearing and release, we are able to focus our mind to enhance the utilization of the energy within and out. Meditation is the tool that allows us to communicate with ourself- to experience the connection within between our conscious and higher sel f and the connection between ourselves and universal energy. Kundalini yoga offers the physical-emotional techniques. Meditation offers the mental-spiritual techniques. Actually they are a team that works together to establish physical, emotional, mental and spiritual balance and integrity. They are intricately linked to give quick and powerful results. Many of the things we do for relief only deaden the pain and cement the trauma at deeper levels. The goal of kundalini yoga and meditation is aliveness. To be alive we have to release the past that we are carrying around like dead weight. 4. Mental-Spiritual and Physical-Emotional Balance· Grounding and Facing Our Issues The motivational, information phase of our spiritual journey just required mental clarity. In that clarity we also started realizing the nature ·of our old programs and thought patterns that keep us stuck. It is one thing to know what we need to work on and it is quite another to break through the barriers of habit, release the dysfunctional past and adopt habits and patterns that serve us. 22

The mental phase does not require or accomplish this release and repatterning. The upper chakras ( throat, third eye and crown) are the mental spiritual centers. Here we can tune into clarity and light without facing our issues. In fact the mind is brilliant at putting our issues into storage through denial and spiritual illusions. Many spiritual practices have attained a masterly of spiritual illusion. It is not that hard to open the third eye, experience white light and bliss off into a feeling of oneness. This is great at a certain level. The basic problem is that mental-spiritual energy as experienced exclusively in the upper centers is not grounded and you do not stay in your body. You can feel great, temporarily clear your mind and connect with spirit. But this is only half of the story. The upper centers put us in touch with the mental, masculine, father-spirit part of our being. For complete balance, clearing and grounding we must also be in touch with the other half of our being. The lower three chakras--navel, sex center and base of the spine are the physical-emotional centers. They are the feeling, feminine, mother-goddess earth connection. The lower centers ground us so that we can bring the spirit light through our whole body and into the earth. When we are not grounded, our energy goes up and out and we leave our body. We need to be able to also bring the energy down so that we can ground, relate to the physical world and be functional in our daily lives. We need to be magnets and channels for universal light on the planet. For this we have to have a base and that base is the body and specifically the lower part of the body. In yogic we call the first three chakras the lower triangle. We can also call the lower triangle the issue area because it is in the lower energy centers that we face our issues. We will discuss the nature of the chakras latter, but briefly the first chakras relates to security and connection, the second to self-love and ability to create, the third to identity, power and action. To balance the energy in these three areas we need to be able to bring spirit energy down through our body. This process helps us face our issues and move through them. Kundalinli yoga helps us be comfortable in our bodies, so that feeling is a positive experience and grounding is possible. When we are grounded light energy can move to the lower centers, instead of up and out. Grounded in our whole body, we have the and the power to release and move through our issues. The energy movement in the body needs to include both moving the energy up from the earth and our own body and bringing spirit energy down through the whole body. It is a circular, connected flow that has been missing. As we connect earth and spirit energy within us, we will experience a complete dynamic which is infinitely more powerful than disconnected or one directional energy flow. As we 23

make the connection between earth and spirit, we connect the masculine and feminine energies within us. This is the link that not only allows us to be healed, but heals the planet as well. 5. Aligning the Chakras The goal in aligning the chakras is to attain a balanced and harmonious expression of all aspects of our being. Each chakra corresponds to a part of our being which is manifested through the proper functioning and secretion of the corresponding gland. Our energy centers, like our whole body, are either operating in an optimal balanced state or they are not. Our goal is to do whatever it takes to move to a more aligned and balanced state. A properly functioning glandular system is a major goal and result of kundalini yoga. "Each endocrine gland is associated with a chakra, or energy transducing structure in the aura. The chakras represent different frequencies of energy as well as different psychological states. The balance of these chakras is intimately related to the balance of the corresponding endocrine glands. This link is a basis for understanding the relation between mental and physiological states." (p. 279 Gurucharan) The gradual activation of the energy centers and associated glands results in higher levels of consciousness and emotional, mental and physical balance. Most discussions on the chakras concentrate on symbols, colors, and location and esoteric meanings, such as the number of petals at each center. These factors are not of crucial importance. In fact they may serve to distract us from the critical questions--where is your consciousness, how does your life work? Another misconception about chakras is interpreting them as good and bad, higher and lower. Each energy center helps us identify aspects of our being, each of which we strive to achieve higher states of development. The lower chakras are NOT the bad chakras and the upper ones the good ones. This is not only a misperception of the totality of our existence, it in effect rejects as bad the feeling, Earth, feminine part of our being. Our use of the chakras and energy centers is to help us clarify the development of our consciousness process. We need to avoid locking ourselves into symbology that keeps us in a mental frame that blocks our growth. The most practical and useful way to identify balance and alignment is to observe your state of consciousness. For example, one test for the third chakras is are you angry and want to use your energy to get even or are you motivated to action for the highest good of all concerned? These are the kind of questions we need to ask. The following chart will give us guidelines to help us determine where we are at and where we want to be. 24

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CHARACTERISTICS OF BALANCED AND UNBALANCED ENERGY CENTERS FIRST CHAKRA Unbalanced Insecure Fearful Feelings of instability on physical plane Possessiveness Poverty consciousness Financial issues Inability to let go and trust Feeling of isolation and disconnectedness Ungrounded Inability to relate to the physical world Desire to leave the body Escapism

from

environment

Balanced Secure Safe Physical plane is in order Belief in abundance Prosperous state of mind Feeling of connection with the Earth At home in your body Ability to trust Desire to be here and enjoy life and the planet Grounded. SECOND CHAKRA

Unbalanced Obsessive behaviors Including sexually Tendencies to jealousy and revenge Separateness Crave connections that you feel you don't really deserve or can't have Lack of satisfying creative expression Self-rejection Hurt inner child Balanced Sexuality is an integrated part of your life Opportunities of creative expression in all aspects of your life Feel connection with others 25

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Self-love Feel secure in yourself Spontaneous Healed inner child THIRD CHAKRA

Unbalanced Not centered susceptible to illness, lack of vitality Inability to commit and sustain action and intentions Inability to break habits Addictive Possessive Me first Quest for personal power No consideration for the common good Lack of integrity, dishonesty Anger, revengeful Victim, blame mode Balanced Centered Personal power, vitality and health Ability to commit, persevere, keep up Ability to change Unattached Ability to take the common good into consideration Desire to contribute to society Integrity Action oriented and able to act Take responsibility for own life FOURTH CHAKRA

Unbalanced Emotionally attached

Dependent relationships

Codependent behaviors

Neediness

Selfish

Self-hate

Jealous

Weak immune system

Alienation from life purpose

Depressed

Inner Conflict

Balanced 26

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Comionate detachment Self-love and self-esteem Balanced relationships Independent Strong immune system Ability to heal oneself and others Do what you come Commitment to the gland plan Happy At peace FIFTH CHAKRA Unbalanced Fear of communicating Inability to express self Hesitant in interactions Balanced Ability to fearlessly communicate and speak one's own truth Self confident in interactions SIXTH CHAKRA Unbalanced Have to figure everything out Have to have physical proof I'll believe it when I see it Stuck in the mind and intellect Balanced Intuitive knowing Can sense when things work or don't Mind serves higher self Can listen inside and get an answer SEVENTH CRAKRA Unbalanced Know only physical reality Deny existence of realities beyond what can perceive with the 5 senses Distrust and negate higher forces I have to take control and go it alone Alienated from soul and inner being 27

Balanced

Experience realities and energies beyond those perceived through

the physical senses

Open to the existence of realities and energies that we haven't

experienced

Ability to experience inner self and soul

Trust a power beyond ourself

We can use this chart as an informal gauge of our physical

condition. The psychological and emotional states listed are

directly dependent upon the proper functioning of our endocrine and

glandular and nervous systems and the distribution and flow of

energy in our bodies--all of which relate and affect the alignment

of the chakras.

It is important to keep in mind several points. (1) There is no set

order for the balancing of our energies and our chakras. Each

person has a sequence that reflects his or her own pattern of

growth. (2) Any combination of chakras can open simUltaneously. (3)

As we watch our growth we see that we progress a little at a time.

Life is a process. We move through one issue, and then to another.

We come back to the same group of issues over time, but each time

we bring greater insights and move deeper into our inner healing

and self discovery and empowerment.

Although it is useful to look at each energy center or aspect of

our being separately, it is the net result that is most important.

We work together as a whole, so the dissection of the parts is

useful only to a certain point. Energetically the net result is

seen in our aura or our overall projection of energy, which is a

compilation and blend of all the signals coming from our physical

body and psychological inner space. The questions that we can ask

ourselves to evaluate our overall well being include the following?

What kind of choices are you making about your life?

Are your responses to situations and circumstances preemptive and

proactive or reactive and revengeful?

How do you evaluate or relate to your experiences?

To what extent do you accept your life and to what extent do you

action out of fear, need to control and jUdgment?

What is your attitude toward your future?

How do you treat yourself, physically and internally?

What are you doing with your energy?

What are you attracting in your life? Is it what you really want?

To what extent have you released the struggle?

The satisfaction and balance that you feel in your life is the best

gauge of your emotional and physical state. Our goal is have our

body in a state that facilitates our quest for permanent peace, joy

love and aliveness.

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6. THE TAO OF KUNDALINI YOGA a. What is Kundalini Energy? Kundalini is the cosmic energy that is the life force in every human being. Kundalini is the human aspect of the dynamic universal energy called Shakti or the Great Mother of the universe. The root meaning of Shakti is "to be able or to have power". In each individual the kundalini is the power to become or change, the power to act and to manifest. The kundalini-shakti energy has two forms: (1) a dynamic, active, creative and manifesting power. This is the energy that we actually use to maintain our life. It flows through our nerve centers, connects the body and the mind and keeps our physical, mental and emotional bodies in working order. (2) a latent or potential power that lies dormant. This is a reservoir of surplus energy. It is a static for the entire body. The center of the kundalini energy is at the base of the spine. Only small amounts of this energy become dynamic. The latent energy is more than a storehouse of neutral unused energy. The energy is imprinted with the creativity and potential that is uniquely you. It is encoded with all the talents, powers and memories of your soul. It is like your treasure chest that you can chose to systematically discover. As the energy is activated it moves through our chakras or energy centers, each of which is a different aspect of our human beingness. As the blocks are cleared and the qualities of that aspect of our being is released for expression, the changes are computed and communicated in our brain. Tapping previously unused energy opens up previously unused parts of our brain, expanding our awareness and consciousness. The kundalini is thus real and symbolic of our potential to reach higher spiritual dimensions. It is the life force that allows each individual to live. The amount we activate determines whether we just exist or whether we awaken to consciously connect with our higher self. It is the energy of consciousness that we can use to integrate and transform ourselves. It is our personal reservoir of power. As we tap it, we tap our inner resources, gain higher forms of perception and increased awareness. As it moves, we become aware and change because it activates formally unused parts of our brain. b. Awakening the Kundalini The awakening of the kundalini is an evolutionary process which results in a gradual expansion of consciousness, increased happiness, and a release of negative emotions and thoughts and dysfunctional behaviors and habits. As we release the energy we experience breakthroughs, talents open up, and new opportunities appear that allow us develop and use other aspects of ourself. As we awaken, we become connected with our inner guidance and we effortlessly begin to chose to incorporate in our life behaviors, 29

thoughts and practices that bring us more inner peace and physical and emotional health. As we wake up, we are less and less tempted to dissipate our energies in ways that do not our highest good. As we awaken we are guided by our soul and not driven by our ego. The goal is tap our full potential as a human being. "Hu" means light and "man" refers to the mind. It is a process of bringing light to the mind and then living in this consciousness--"being" the light. The goal is the union of our masculine and feminine in one body and union of individual consciousness with universal consciousness. The process is a spiritual adventure. c. Kundalini Yoga Kundalini yoga is a scientific method of raising the kundalini and thus raising your consciousness. Kundalini yoga creates a balance between masculine and feminine energy which produces a synthesis, the result of which is a consciousness awareness and a clear, bright and expanded energy field or aura. Kundalini yoga involves both a masculine and a feminine component. The masculine component is the action, the exercises, the movements which activate, direct and open up the energy. The female component is the relaxation between exercises and at the end of the sets which allow the energy to move, circulate, realign and heal. With the relaxation, the being becomes receptive and energy is automatically released and expanded. The feminine component is the surrender to your own energy and divine plan. The process moves you from a mechanical unconscious robot to a vibrant conscious individual. The process of releasing your power is not done through the will and mental concentration. The exercises activate the glandular system so that it secretes optimally and stimulates the nervous system so that it is strengthened. They redirect and move energy and stimulate blood flow so that chemicals in the brain are released. The change in body metabolism and brain chemistry results in increased sensitivity and a greater capacity to receive, perceive and interpret signals from your environment. (YB 24, 62) The exercises accomplish and upward flow of energy, bringing the energy up from the base of the spine and also up from the earth. The relaxation allows the energy to descend, nourishing all parts of the body and clearing blocks with the higher energy frequencies. The relaxation allows universal spirit energy to enter from the top of the head and descend to all parts of the body, grounding it and connected you with the earth, as well as bringing this energy to the earth. When the earth and spirit energies meet at the heart there is an expansion of energy. You do the techniques and the techniques produce a result. The result is a circle, the aura, the birth of a being beyond its 30

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masculine and feminine parts. The product is an energy field that cannot be overwhelmed by negative forces, and does not create or attract them. The result is a sense of self, personal power and attunement. The result is a shift in dimensions and a release of the struggle. EVALUATING METHODS FOR RAISING THE KUNDALINI Raising the kundalini is the process of spirituality and consciousness raising, whether it is called that or not. It is a process of moving from gross physical existence to more subtle and vibrant awareness and creativity, which necessarily involves unleashing energy and untapped potential. There are many paths and techniques to facilitate the process. There are also many promises and claims and it is often difficult to distinguish which are valid and which would be the most appropriate for you. The goal of this section is to help you sort through the information by giving you a method to do so. First, we will describe the principle methods for raising the kundalini. Second, we will outline the permanent questions to ask about each methods. Methods for Raising the Kundalini 1. Mental Concentration and Meditation A common traditional approach is through the mind. Raj yoga is technique of bringing light into the mind. The idea is that through prolonged mental concentration one can train the mind to transcend the physical body, the mind itself and the "demons" inside. The idea is to recognize one's weaknesses, fight them, eliminate them and transcend into a pure space, i.e. recognize and master your dark side. Through the development of mental powers one acquires the ability to transcend all attachments, including sexual desire. This process involves intense concentration "on specific sensory nerves such as the tip of the nose" and on the chakras. "Such concentration helps to withdraw the consciousness from its absorption in the physical body, and to master the quality of energy associated with a specific chakra. Meditation on a chakra along with the repetition of a particular thought form (manta) and a visualization (yantra) can awaken energy from kundalini and bring it to that center." (K Rama p. 37) 2. Devotion A send method is through devotion and faith, to look to and believe so strongly in a higher power that through grace it manifests through you. This involves prayer and meditation a divine force, Christ, Krishna or the Divine Mother or devotional chanting. This is known as Bhakti yoga or devotion. This method usually incorporates some type of selfless service or seva that one performs in humility and love. By serving others you feel connected 31

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and feel love. These acts are supposed to refine the character and help one feel divine love which gently and automatically awakens the kundalini. 3. Body and Mind Traditionally the physical preparation of the body has been called Hatha yoga. It uses asanas (postures), pranayama (breathing), mudras (hand positions) and bandhas (locks) to prepare the body to be a conduit for higher energ ies. These practices awaken and channel kundalini energy. (36) As latent energy becomes dynamic pranic energy the body reaches higher levels of alignment, which automatically brings peace and balance to the mind. The body is not condemned or neglected but understood. The body is used to transmute its own energy to reach higher levels of consciousness. The relationship between the body and mind is recognized and utilized. As Yogi Bhajan explains "you make your energy and nerves so sound that the mind does not think of anything which is negative." (146-K) 4. Tantra Tantra is the internal union between masculine (shiva) and feminine (shakti) energies.' Those practicing brahmacharaya (37) or mental and physical celibacy learn to absorb the sexual energy inward and direct it upward. Those practicing sexual tantra yoga with a partner also learn to raise their sexual energy, individually and in sexual union. Through the power of love and the dynamic physical interchange of masculine and feminine energies, couples transcend the mental realm, experience higher states of awareness, and transmute the kundalini and sexual energy for rejuvenation, healing and spiritual development. 5. Grace There are several methods of receiving an energy boost so to speak from the outside which helps release physiological land mental blocks, imparts divine energy and results in increased spiritual awareness or a "cosmic experience." In some paths this is called shakipat. The teacher sends his energy through the student and the student experiences a transcended consciousness for a certain period of time. The connection and transference of energy can also be made by reading the writings of a master or meditating on his picture. (70) The idea is to awaken latent abilities and give the student an experience that will strengthen his faith and his resolve to pursue the spiritual quest. How to Evaluate the Method for You

All the above methods work if they are appropriate for the student 32

and practiced consistently. The question is which ones are appropriate and which ones would you be able to incorporate into your daily schedule? There are several questions that can help you find out. 1. What is the Method? Do you feel comfortable with the method? What are the specific techniques used? Are there any? Sometimes we find that there is not much more than an intellectual explanation of a good idea. If there are no specific techniques that lead you to a new space, good idea or not, this method is not going to do you much good. If there is a program, how do you get it? How much does it cost? Is it easily available or are there special requirements to get it? How long will it take to get the full program? If the techniques are secret, unavailable or too expensive, look some more. 2. What is the Purpose and Goal?

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What is the purpose of the method? To release the practitioner from life, to escape from the world into heaven or Nirvana? To help the student improve his life here and now and reach deeper states of fulfillment and happiness? Are the techniques actually designed to do what they say they will? Few spiritual practices on the market these day state that their goal is to release you from the physical plane. Yet most of them were designed when this was the primary goal. So even when the claims are very practical, such as stress reduction and increased concentration, the results may make you want to dissociate from worldly activities. There is a fine line between realizing that you need to spend time alone and communicate with yourself and losing your desire to participate in healthy social interactions. But you can tell if your practice empowers you to do what you do better and gives you a deeper desire and capacity to do what you want to do. 3. What Are the Results? The only way to really find out is to do the techniques and monitor the results for yourself. How do you feel before and after? What changes do you notice in your life? Are you getting what you want? Give yourself some time. Often spiritual practices bring up a lot of issues and old pain and wounds. This can be good because they can be healed and released. But you certainly should not feel all bad and your new space should facilitate going through what you have to and dropping the past. 4. Who Is in Charge? If there is a teacher, what is the student's relationship to the teacher? Is he or she after disciples that are dependent upon him and mindlessly serve him? Or does the teacher help you focus on 33

your own experience of self? Is there an initiation that only the teacher can perform? Or does the teacher give out the techniques that allow the student to initiate him or herself? It is often invaluable to have a teacher who is willing to share powerful technology and teach you how to use it. But there is no substitute for becoming your own master through the development of your own inner guidance. Comments Many of the practices sound good and are if yo can do them. Common teachings are exemplified by the following examples: (1) Meditate on your true nature and your soul and you will automatically be transformed and purified. (2) Live in harmony with the environment. (3) Do self-less service and you will feel incredible love and connectedness. (4) Meditate on Krishna or the Christ light or the Divine Mother and you will merge in infinite love. If you are at the stage of your spiritual evolution that you can do any of the above, that is fantastic, you are blessed, go for it. For most people it isn't quite that simple. Maybe it used to be 5000 years ago. But today there is so much stress and interference environmentally, in mass consciousness and in our own psyche that when we close our eyes to bliss out on divine love, we experience confusion, negativity and conflict. And if we think that is who we really are, we are really in trouble and it certainly don't want to know any more. If you have low self-esteem, are enraged at your mother, can't concentrate, can't sit still, don't have the power to change your destructive habits through will, you may need some preparation for divine meditation and selfless service. People need psychological and inner child healing to identify their issues and release them. And people have to feel from an inner space of connectedness with self in order to release negative emotions and negative psychic imprints from traumatic experiences. The body and mind are intricately interconnected. Balancing the body is one of the most effective and quickest ways to alter the mind and achieve emotional stability. That is why a physical science like Kundalini yoga that impacts the emotional, mental, physical and spiritual being is so invaluable. It brings you to a point of balance and eliminates the emotional confusion and negativity that is caused simply by being out of sink. From this place of balance you can identify what are real issues and blocks. From this point you can use Kundalini yoga and meditation as a powerful tool to facilitate your growth in conjunction with any other psychological, spiritual, or physical disciplines that serve you at any stage in your growth process. 34

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The point is that the change process involves a complex array of factors. To claim that any set of techniques or path, including Kundalini yoga and meditation, is THE answer just doesn't the credibility or the practical tests. What is true is that physiological balance is either essential or particularity useful in achieving grounded spiritual consciousness. And Kundalini yoga is one powerful and effective methods to attain it. A few additional comments. Qualifications like this technique would work but your lack of self-esteem for example is preventing results, can be valid and they can also point out the inappropriateness of that technique for you at this time. Then pick one that helps you experience a sense of your inner love and strength so that you can have a sense of self worth. sometimes techniques work but they are incomplete. A very common one is any technique that helps you raise your energy but does nc ground you. Devotional singing and chanting, for example, a.l.°e wonderful to feel a state of bliss. But you have to connect with the Earth to have much luck in bringing this state of conscio~sness to everyday life and manifest on the physical plane. There seem to be a number of teachers from the East touring the West offering their blessings to students who fall at their feet. It is undoubtedly powerful to be in the presence of a human being who has reached higher states of awareness and to receive energy from him or her. There are masters who have an incredible connection to universal power who can blow you away in a few minutes as they speak or touch and put you into a state of bliss for a few moments (never long enough!) The main question I would ask is does this person teach you ways to attain and maintain this feeling yourself? In other words are you being given the tools to become your own master or are you being put in a subservient position of dependence? interaction with a real teacher is invaluable, but make sure its a real teacher. with few if any exceptions there are no easy answers for uncommitted students. If you do not follow a discipline it is not possible to maintain the energy highs that a teacher can impart. And one remains in a state of confusion, awe and speculation about these mysterious powers. A combination of techniques is usually necessary. For example, you cannot meditate your way out of fear because the resolution of the emotional imprints that caused fear in the first place happens at the physical-emotional level and not must the mental-spiritual level. Leaving the body in blissful meditation can contribute to mental peace and give you a spiritual experience. Mystics shave been doing it for centuries and many of the spiritual practices today use the same techniques which produce the same results. The result 35

is often a space cadet or the attainment of super natural powers or siddis. The pitfall with manly of these techniques is that they concentrate only in the upper chakras, focus only on mental powers and usually result in going out of the body. When the physical body and in particular the lower chakras are neglected, the emotional issues of life are also suppressed or denied. And thus we read the stories about so called enlightened gurus who sexually abuse their students. They take advantage of their students because they have never faced their humanness and dealt effectively with the human emotional issues that everyone on the planet has to deal with. The true master is the one who has dealt with them and integrated all aspect of his or her life. Be equally forewarned about teachings that advocate ignoring the lower chakras and emotional and sexual life because if you are not strong enough to conquer these lower forces you can get lost. If such is the case, then they should be teaching you techniques that help you "conquer these lower forces" not helping you to suppress and ignore them. If they promise that illuminating your mind with automatically illumine and heal of lower chakra issues, check carefully with people who have followed this path and see what results they have attained before you spend a lot of time doing something that might not give you the results that you hope for. Watch for the hidden warnings. Those that claim that sexual indulgence is harmful are usually claiming that all sexual activity is harmful. If that fits with your belief system and life style, ok. But it doesn't yo might chose not to add another layer of guilt and disfunction and go instead for liberating yourself of these attitudes so that you can have a meaningful and fUlfilling sexual life. There are two tests for any promises. What results have others achieved? Try to find people who are in comparable circumstances to your own. Of course, there is no substitute for testing out the techniques yourself. If you feel comfortable and you get results in a short period of time, yo may be on to something. If not, there is a lot out there to chose from! Is Kundalini Dangerous?

There are a few authors who seem to attract attention that have made various claims about the danger of raising the kundalini. It is important to clarify exactly what they are talking about. I. What Are They Talking About? First it is important to identify who is talking from a personal experience and what kind. There are a few authors who have actually experienced a spontaneously raising of the Kundalini where they had a total shift in consciousness. The most widely quoted is Gopi Krishna who did not prepare his body through physical yoga or breathing and mantras. He himself states in The Awakening of 36

Kundalini that if the body is not attuned, a full blow kundalini awakening can result in negative experiences. The lesson is however, not to instill fear in people of their own life force, but to offer techniques that help them avoid the experience that he had. In Kashmir, Gopi Krishna was asked "why he wrote about such experiences without emphasizing that this is not the experience when actually practicing kundalini yoga." He replied, " I still do not understand the kundalini. The experience has been with me for twenty-seven years. I have translated the old texts, but they are written in a symbology code. So to this day, I cannot teach you anything. I can only encourage inquiry." (135) other authors have been influenced by these and similar writings. Often when you investigate they themselves have not had a kundalini experience. They are writing from lack of knOWledge or intellectual interpretation of heresy. ( G)134) And since they are in so much fear they have not even practiced techniques designed to prepare the body such as kundal ini yoga. So to warn against either kundalini experience or against kundalini yoga without even having tried it is unfair and dishonest. It is important to find out what techniques they actually have done and what experiences they have had. What is important is to find techniques that are designed to prepare the body for a vastly increased frequency of energy. It is like preparing the body to move from a normal 110 voltage to 3000 voltage. The main question is which techniques actually prepare t~e body to vibrate at higher frequencies and prepare the student to gradually and painlessly experience an evolutionary release of the kundalini energy. 2. Motives and Consequences Those that claim that "kundalini is dangerous" and try to scare people into not searching for or practicing techniques that help them raise their consciousness are overtly participating in or unconsciously buying in to a political and religious tradition of keeping the masses unempowered by not giving them the tools that lead them to real self-empowerment. The result, intended or not, is to keep people dependent upon outside forces and subservient to those in authority that control the resources and keys to economic and political power and to "spiritual salvation." It is an elitist manipulation, conscious or not, to keep people numbed out so the those in power can maintain control. Lip service to an ideal does not count. Manty will deny that this is their motive. What counts is the result and the impact. Anyone or any political, economic or religious and spiritual group that keeps the most powerful tools for themselves and does not actively search for and advocate ways to help people empower themselves and become responsible fork their own lives is participating in a tacit conspiracy to prevent fundamental change and social transformation, 37

collectively and individually. Conscious people are dangerous to the status quo. They cannot be lied to, manipulated and used. Unconscious people are endangering the planet. They pollute the psychic atmosphere with their negativity and destroy the physical environment with pollution and wasteful use of precious resources. the real threat is unconsciousness! 3. Fear or Freedom? The "dangerous" school is fear based and fear motivated. The fear is of life and living. With-the energy shifting so fast on the planet people will experience higher frequencies whether they chose to or not. The solution is not to be immobilized by fear of reality but to prepare oneself to live in the world as it is and welcome the powerful forces that are facilitating our change in ways that we never dreamed possible. We are blessed to have so much . The only thing that is dangerous is not to align with what is happening. A horse and buggy might seem safer than a car. But is it really if the only road is a California freeway?

It is important to realize that there are things in our life that we have more influence over than others. It is important to separate illusion from reality. There is the reality of working within our own divine timing and within our unique potentials and possibilities. There is no guarentee that even if we avoid all preparatory disciplines that we can avoid having a kundalini awakening. There is also no guarentee that if we prepare diligently that we will have one. There are many who have practiced disciplines including kundalini yoga for years and are still waiting for the big awakening. All we really can say for sure is that we can consciously cooperate with our personal inner evolutionary process to facilitate and enjoy our goal of expanded consciousness and live more peacefully and joyfully.

YOU DO IT Good techniques are essential, but YOU have to do them, you have to step through your fears and inertia. The gift is to have the tools that make this possible. This program gives you the opportunity to participate in your own healing and life unfoldment. 38

Transitions to a

He,art Centered World

Our First and Still Our Most Popular Book!

Guru Rattana, Ph.D.

• • • • • • • • • • •

Over 200 information-packed pages Over 100 yoga sets & meditations Open your Heart Chakra Strengthen your Navel Center Bolster your Immune 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. Transitions 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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Available from Yoga Technology - http://www.yogatech.com/

Relax and, Renew

Offering a permanent and successful treatment for stress!

Guru Rattana, Ph.D. • • • • • •

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 resolut'ion. 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

Special Price - $ 2

4 .95


Sexuality and Spirituality

Includes details of Yogic and Meditation practices never before made available in the 'West!

Guru Rattana, Ph.D.

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•.,. M...-')iH~n"",,,,,,,:..;~

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Over 100 Yoga Sets & Meditations 200 information-packed pages Raise your Kundalini 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 sexuall 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

Special Price -

$24.95


Introduction to

KundaliniYoga

Ideal and economical book for beginners!

Guru RaUana, 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. "I am so pleased to have discovered this book. I didn't know that any such -friendly scholarly introductory text existed. It is so much more accessible than other books I have tried. My new students love itt" - E.L.

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$19. 95


Your Life

is in

Your Chakras

Their states can profoundly influence your human experience!

Guru Rattana, Ph.D. YOUR

/.In IS III

w.:. . . ';uf,dull"i

'f~

YOUR CIIAKIMS

!it:.t2I &. MkdiIJt!r:tmi o:r"OGIIU'lU~

•

Introduction to your Chakras

•

13 Categories of Information on each Chakra

•

10 Chakra Comparison Charts

•

Techniques for Activation, Balance & Alignment

•

Kundalini Yoga Sets & Meditations

•

Large Clear Format, Beautifully Illustrated

•

Spiral-bound with Durable Laminated Covers

•

11.5 x 8.5 inches, 280 x 215 mm

•

ISBN 1-888029-01-3

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 availabl1e 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) • Beautiful Full Color Cover • Woman's Power to change the world • Inspiring Messages at a Glance • An Uplifting Bedtime Favorite • A Woman's Gift of Grace • Essay Poems on Woman's Empowerment • Elevates Dialogue between the Sexes • How to Change Your Life • 314 Information-Packed Pages

•

ISBN 1-888029-00-5

The Destiny of Women Is the Destiny of the World is a book wi,th 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 -

$19. 95


Online resources sponsored by Yoga Technology

Kundalini Yoga

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 Voga 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 Vog,a 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 Kundallini

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/nm bl

(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 lin the creation of a peaceful 21 st century, a sustainable world and a heart-centered future.

http://www.womenoftheworld.org/

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