As there are so many of you beautiful beings that cannot be with me at class i have decided to bring the class to you.... Until my technical ability gets better i thought i would provide you with the kriya and meditation i taught in my class this morning and you can then do the same at your leisure....
The class this morning was inspired by the New Moon energy we are sitting in. This week i have been feeling so tired, exhausted even. I have been running on reserve capacity and it has been hard. There were a number of factors that i had thought might be the reason...perhaps mothering 4 children...more likely mothering my monkey mind!
A beautiful student questioned if we were on a New Moon...and there it is. As i searched for insight into this moon and the energies this week it all became clear. Monday the Moon was void so the energy was low...we then saw the moon enter the sign of Scorpio and whilst the energy increased it also brought with it a degree of drama and then we come to the New Moon energy....
"Wednesday is the New Moon. This is the day that the Sun and the Moon come together in the same place in the sky. It is a time of new beginnings. It is a time to plant seeds. Now is the time to let go of the old in order to bring in the new. Make a list of what you want and what you don’t want in your life. Ask yourself what you want to transform and what you want to achieve. Put your wishes out into the universe. The time is now. The doors are open."
(written by Japa Kaur for SpiritVoyage.com)
Before you begin your class take a pen and paper.
Find your spot and sit with yourself for a moment.
Tune in using the mantra 'Ong Namo Gur Dev Namo', repeat three times.
To begin your practice do 3 minutes of Fists of Anger.
1. Mudra
Touch each thumb to the base of the Mercury (pinky) fingers. Close the rest of the fingers over the thumbs to form fists. Raising the arms, begin a backstroke type movement over the head, alternating each side (right/left) as you swing up, over and back around again.
2. Breath
Through O-shaped mouth, begin strong, rhythmic inhale/exhale in sync with arm movements.
3. Posture
Sit in Rock or Easy Pose, with light jalandhar bandh (neck lock). Eyes are closed.
The mudra, movement and breathing are continuous and strong.
Intentionally think about anything and everything that makes you angry. Continue this focus on bringing up the anger throughout the meditation, increasing the movement and breath.
To finish interlock the fingers, stretch the arms up over head, palms facing up, deep inhale through the O mouth repeat this final breath 3 times.
Now sit and be still. Pick up your piece of paper and ask yourself what you want to let go of and what you want to bring into you life. Or confirm to yourself what you need in order to get back on track with your dreams...write it all down...do not question just write it.
Place it to one side and now begin the kriya.
Outward Bound Kriya
"A woman needs one to two hours of tough exercise each day in order to be as productive as a man. Every 72 hours the cells change, but in the case of a woman, it needs to be accelerated or stimulated to do so. By nature, a woman in her child-bearing capacity, is very inward. To remain outward, she is required to exercise. You must exercise in a way that stimulates all parts of you. To keep your body young and healthy is your challenge. It cannot be done by make up. It can only be done by intensive exercise. The principle of life is to meditate in the evening, and to exercise a least one hour every day." ~ Yogi Bhajan ~
Use his words now especially if they pressed your buttons to work through this kriya and get your glands back in shape...the glands are at a low ebb at this time which is why we feel so tired.
1. Leg Lift Variation
Lie flat on the the back. Lift one leg to 90 degrees. Keeping it raised, lift the other leg up to 45 degrees. bring them both down at the same time. Switch legs and repeat.
Continue for 11mins.
2. Plow Pose
Lie flat with hands extended over the head on the ground. Raise the legs up over the head, and bring them back down.
52 repetitions.
3. Frog Pose Variation
Begin in Frog Pose, squatting with both hands touching the ground in front. As you extend the hips up, bring the left hand to the heart. Then settle back down in Frog Pose, both hands on the ground. Extend up again and bring the right hand to the heart and then squat down, both hands back on the ground. Alternate. The heels remain off the ground. Continue in a brisk fashion.
54 repetitions.
4. Forward Bends
Standing up, inhale and reach the arms up to the sky. Exhale, bend over at the waist and touch the ground.
54 repetitions.
5. Front Stretch Variation
Sit with the legs stretched out in front. Lengthening the spine, grab the feet, bending forward from the navel, bringing the torso toward the knees. Hold this posture and roll the neck around in a circle.
52 circles.
6. Bow Pose
Lying flat on the stomach, reach back and grab the ankles. Inhale and stretch upwards into Bow Pose, arching the head back. Exhale and relax the thighs and head down to the ground. Breathe powerfully.
72 repetitions.
7. Deep Relaxation
Lie flat on the back and relax the entire body.
Meditation to Reclaim Happiness
This meditation opens the heart center and creates feelings of positivity. The mudra represents blessings and prosperity and is said to have been used by both Jesus and Buddha. The mantra is a reflection on your true self. It is suggested to practice this meditation every day for 40 days, and during that time eat lightly and speak only truth.
1. Mantra: Sa Ta Na Ma
Sa -Birth Ta - Life Na - Death or change
Ma - Rebirth
This mantra represents the cycle of life. It is the bij mantra, or seed mantra, a form of the mantra “Sat Nam”. This mantra increases intuition, balances the brain and creates personal destiny. The awareness of truth, intuitive guidance, balance, clarity and destiny this mantra brings allows true happiness emerge from within.
2. Posture and Mudra
Sit in easy pose with a straight spine.
Curl the ring and little fingers into the palm and use the thumb to hold them down. Keep your other two fingers straight and point them up, leaving your palms facing forward. Your elbows are down by your side and your palms are near your shoulders. Bring the forearms and hands forward 30 degrees. Press the shoulders and elbows back firmly but comfortably. Close your eyes and focus them at the brow point.
3. Breath
Breathe slow, deep and steady. Mentally pulse the sounds Sa Ta Na Ma rhythmically from the brow point out to Infinity.
4. Time 11 minutes.
5. To End
Inhale deeply and exhale three times. Open and close the fists several times, then relax.
I used the version by an Artist with a great name...Sirgun Kaur! From her album Reclaim Your Happiness.
After you have finished enjoy a deep Savasana. I am sorry not to be with you to play the gong and massage your head but just allow all the healing energy you have created for yourself to move through your body....
Stay here for at least 3 mins...
Before you tune out re visit your writing and affirm it. Offer it in prayer to the divine and let it go. If it is for your higher good it will come.
Tune out with the mantra Sat Nam.
My love and deepest blessings
Sirgun xxx
The above kriya was taken from the book, I am Women. You can find the Kriya and the meditation at The Yogi Bhajan Library of Teachings. (libraryofteachings.com)