Sukhraj's Weekly Inspiration - Week of September 23rd

Week of September 23rd

Wahe Guru + Vajrasana


Sat Nam All,

This week, I want to spend some time with the Wahe Guru mantra and Vajrasana pose. I've been inspired by a talk by Yogi Bhajan where he goes into great detail about some of his experiences with this mantra and asana. In the Aquarian Teacher manual, Wahe Guru is described as the indescribable ecstasy that comes when dwelling in God. Wa means “wow. He means “now”. Gu means “darkness” and Ru means “light." Chanting the mantra is said to trigger your destiny. Here is some more information on this topic.

- Sukhraj

QUOTE OF THE WEEK

"The human sensory system is going to be our greatest asset in the Aquarian Age. We can cultivate our sensory system by consciously connecting to our breath, strengthening our nervous system, activating our glandular system, balancing our emotional energies, and channeling our mental energy to intuitive awareness. As we cultivate a subtle sensitivity to our being, we will experience a sense of completeness within ourselves that will give us great satisfaction. We will have the capacity to feel calm, contained, content, and straight. We will no longer feel the need to be validated from outside because energetically we will validate ourselves by going deep inside our own being."

- Yogi Bhajan

PRANAYAMA OF THE WEEK

Thought I’d give you this piece of info so you can decide which pranayama suits you best.

Segmented Breaths
 

With segmented breathing, we divide the inhalation and exhalation into several equal parts, with a slight suspension of the breath separating each part, and with a distinct beginning and end point to each segment. This stimulates the central brain and the glandular system in different ways.

Instead of inhaling in one smooth motion, we break the breath up into segmented “sniffs.” Try not to collapse or squeeze the nostrils in on the sniff, or pull the breath too deeply into the lungs. The goal is for the breath to strike a relaxed, yet focused area in the nasal passage to stimulate a particular set of nerves. Keep the nostrils relaxed and direct the attention to the feel of the breath further along the air passages and to the motion of the diaphragm.

·  4 parts in : I part out healing: energizing, uplifting
·  4 parts in : 4 parts out: clarity, alertness, triggering glands
·  8 parts in : 8 parts out: calming, centering
·  8 parts in : 4 parts out: focusing, energizing
·  4 parts in : 8 parts out: calming, unblocking, letting go

The ratios used in Kundalini Yoga are clearly defined and create stable, predictable, final states of mind and energy. It is best not to experiment since not all ratios are balanced or sustainable. More is not better. So a 25:1 or a lucky 7:11 will not be useful! 

LINKS TO PLAYLISTS

Use this Kundalini playlist for your practice and meditation.

White Tantric Yoga is coming to Boulder!
White Tantric Yoga is coming to Boulder Saturday, October 26, 2019.
Early bird discount ends October 16, 2019.
For more information and to register, click here!

Join Taylor White Moffitt & Dia Nicholson for an exploration of the mother-daughter relationship.
LEARN MORE

Snatam Kaur is coming to Boulder!
Tuesday, October 15th, 2019
7:30pm at Mackey Auditorium
CLICK HERE for tickets and information.

This video gives a good idea of what a beautiful experience it will be. :

Snatam Kaur 2019 Live in Concert 1 from Sopurkh Khalsa on Vimeo.


Take good care of yourself.
Looking forward to seeing you at Raj!

- Sukhraj

Week of September 16th

"You owe it to yourself to be yourself" - Yogi Bhajan


Sat Nam All,

Great to be back with you for these weekly inspiration newsletters. I thought we'd start off this week with that quote from Yogi Bhajan - "You owe it to yourself to be yourself." I'll be teaching more on the practice of the 4th Niyama called Svadhyaya, otherwise known as Self Study. Click here for more info on this.

I'm still feeling the emotional qualities of the full moon in Pisces last Friday, and think this meditation is the perfect remedy for it. Enjoy and see you at Raj!

- Sukhraj

MEDITATION OF THE WEEK

Get Stable—Anywhere

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Stress can break our basic, inner rhythms. The brain depends on rhythms, as do all our organ systems. The meridians move in rhythm with each other, like a series of tidal pools. Our electrical patterns are nothing but synchronized rhythms. When these get out of ‘synch’, everything seems a little muddled. Choices are not as clear we become a bit dim-witted compared to our normal brilliance. This little technique helps you find answers under abnormal, stressful conditions; it’s especially helpful when nothing makes sense. Take your fingers for a stroll and find your path forward.

Posture: Sit anywhere, any place. Sit with a straight spine.

Mudra & Movement: Hold the left hand up as though to clap. With the Jupiter (index) and Saturn (middle) fingers of the right hand, slowly and with strong pressure, walk up the center of the left palm to the very tips of the ring and middle fingers. The left fingers should give in—bend a little under the pressure, and it should hurt. Walk up and down the palm.

Eyes: The eyes are one-tenth open.

Time: 3-11 minutes.

Comments

This meditation neutralizes the central part of the brain and makes you sharp-witted. It is the answer to abnormal conditions we don’t understand. 

©The Teachings of Yogi Bhajan

LINKS TO PLAYLISTS

Use this Kundalini playlist for your practice and meditation.

White Tantric Yoga is coming to Boulder!

White Tantric Yoga is coming to Boulder Saturday, October 26, 2019.
Early bird discount ends October 16, 2019.

For more information and to register, click here!

LEVEL ONE KUNDALINI TEACHER TRAINING

Level One Kundalini Yoga Teacher Training begins September 20th!
DETAILS

MOTHERS + DAUGHTERS

Join Taylor & Dia for an exploration of the mother-daughter relationship.
LEARN MORE

CLASS UPDATE

No Sunday Kaiut - due to a scheduling conflict, the start of the Sunday Kaiut class has been postponed.


Take good care of yourself.
Looking forward to seeing you at Raj!

- Sukhraj

Week of May 28th

Cherdi Kalaa = Rising Spirit


Sat Nam All,

This weekend I did something no parent ever wants to do. Our family addended a memorial service for one of our daughter's classmates. Rio and Ben were classmates since kindergarten. It was one of the most beautiful ceremonies I've ever experienced. It was heartfelt, honest and so meaningful to me. A combination of poetry, songs, and personal sharing. There’s one word I kept saying to myself—Cherdi Kalaa. This can be summed up as the "Rising Spirit". In the midst of tragedy there’s a place we can rest in that doesn’t take away the pain but brings a purpose - a clear direction in our life that goes beyond the personal and into an understanding and acceptance of this great mystery we're all a part of. Katerina, Ben’s mom got up to speak about her son. I would say she was speaking from this place of Cherdi Kalaa.  I don’t know how she did it, but she delivered the most inspired speech. She spoke to the shadow, and she brought light to the dark. Imagine the grieving mother soothing all of Ben’s classmates, friends and the parents who also watched Ben grow. Many people talk of spiritual practice and what I saw in Katerina was a living, breathing practice. I want to share more with you about Cherdi Kalaa - click here.

- Sukhraj

This week’s offerings are for children and young adults. For you parents with young kiddos, I’ve added some really fun songs to the end of this weeks Kundalini playlist. Take a listen and please share with your friends!  It’s been my favorite way to teach our girls the mantras that have brought so much healing to my life.  

Finally, I’m working on offering a weekly young adult yoga class at Raj.  If you're interested in supporting this program at Raj please reach out to me. Raj and The Grief Support Network are teaming up and will be holding a panel discussion on how we can support our youth through yoga and mediation practices.  As soon as I have the date for that I’ll let you know.

This week we'll focus on the Cherdi Kalaa mantra.

Nanak Naam
Cherdi Kalaa 
Tere Banay
Sarbhat
Da Balaa

Meaning:
Spirit be exalted, and may all beings prosper by Thy Grace

QUOTES OF THE WEEK

"All beings are sustained by the Divine force and all continents and universes are also sustained by this universal Cosmic Force." 
- Siri Guru Granth Saab page 284.


"Love is the ultimate state of human behavior where compassion prevails and kindness rules."
- Yogi Bhajan 7/7/87

MEDITATIONS OF THE WEEK

Yoga for Children

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Yoga for Children over 12 Years Old

Compiled by Guru Nam Kaur Khalsa

Yogi Bhajan taught these meditations in 1990. 

Children can touch the tip of the nose with the index finger to help them concentrate in both meditations. 

Meditation #1

This meditation exercises the memory. 

Sit in easy pose with a straight spine. Focus the eyes on the tip of the nose. Inhale deeply; hold the breath; exhale completely. Repeat twice. Then begin to click the tongue on the roof of the mouth while looking at the tip of the nose. Continue for 11 minutes maximum. 

Meditation #2

Do this meditation when you are angry or want to do something ‘bad.’ 

Sit in easy pose with a straight spine. Focus the eyes on the tip of the nose. Say Wha five times. Then say Sa five times. Continue for 11 minutes maximum.

© The Teachings of Yogi Bhajan

LINKS TO PLAYLISTS

Use this Kundalini playlist for your practice and meditation.

Enjoy this Vinyasa playlist that supports your flow.

White Tantric Yoga is coming to Boulder!

White Tantric Yoga is coming to Boulder Saturday, October 26, 2019.

For more information and to register, click here!


Take good care of yourself.
Looking forward to seeing you at Raj!

Sukhraj

Sukhraj's Weekly Inspiration - Week of May 20th

Week of May 20th

Moon Phases + Fasting


Sat Nam All,

The phases of the moon have an affect on us phyically, mentally and emotionally. The moon has a powerful effect on water. This is studied intensively by scientists who track how the moon impacts the ocean and the tides. Our bodies are made up of 85% water, which might explain why we are also impacted by the cycles of the moon. Take a listen here for some guidelines to align and balance yourselves with the waxing and waning of the moon.  

- Sukhraj

QUOTE OF THE WEEK

"Your power is in your mind. Your body is just a vehicle. You are not eating food, you are eating for your health, your vitality, your energy, your prosperity, your strength, your “fateh”—your power to conquer. When you eat food, it is God’s own self."

-8/13/92  Yogi Bhajan

MEDITATION OF THE WEEK

Meditation for the Full Moon: 

Meditation: Antar Naad Meditation for the Full Moon—the mantra used for this meditation is called Sa Re Sa Sa.  I have 2 different versions of this on your kundalini playlist this week.

  • Mantra: Sa Re Sa Sa 

  • Posture:

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  • Begin with the hands in Prayer Pose at the Navel Point.

  • As the mantra starts with 'Sa Re Sa Sa' start to move the hands up the center line of the body, about 4 to 6 inches in front of the body.

  • As you pass the Heart Center, begin to open the hand mudra to make an open lotus by the time it reaches the level of the Brow Point. The open lotus has the base of the palms together, the little fingertips touch, the thumb tips touch, and the rest of the fingers are spread open.

  • As the mantra begins 'Har Re Har Har' turn the fingers to point down, with the back of the hands touching; it is a reverse Prayer Pose. Slowly bring this mudra down the chakras in rhythm with the music until the fingertips reach the Navel Point on the sounds Har Rang.

     

    Then turn them around and begin again.

  • Time: 11 to 31 minutes 

  • Eyes: Eyes are closed. 

  • Teacher's Notes & More Information:
    “This cycle of the music and mudra is a key to opening the flow of Kundalini. The new awareness will give you the authority to make the right choices to conquer the ugliness of life. You will be peaceful and secure.”
    Source: (c) KRI International Teacher Training Manual

  • Complete Mantra:
    Sa Re Sa Sa, Sa Re Sa Sa, Sa Re Sa Sa, Sa Rung
    Har Re Har Har, Har Re Har Har, Har Re Har Har, Har Rung

 

LINKS TO PLAYLISTS

Use this Kundalini playlist for your practice and meditation.

Enjoy this Vinyasa playlist that supports your flow.

White Tantric Yoga is coming to Boulder!

White Tantric Yoga is coming to Boulder Saturday, October 26, 2019.

For more information and to register, click here!


Take good care of yourself.
Looking forward to seeing you at Raj!

Sukhraj

Sukhraj's Weekly Inspiration - Week of May 13th

Week of May 13th

Conscious Eating + Gerson Therapy


Sat Nam All,

The yogis considered food as medicine. Food is medicine to create equilibrium. Food should be nutritious, sustaining, and balanced. Then, food can be digested with out taking a toll on your health. Food which sustains you will bring you more joy. Yogi Bhajan said “you don’t grow old by years, you grow old by food. The bottom line is not how much you know, the bottom line is how much and what you eat.”  In this week’s audio, I talk about yogic guidelines for preparing, digesting, and eliminating food. I also share what I’m learning from my Gerson Therapy training.  You’ll see how beautifully aligned these two approaches towards eating are. Take a listen here

- Sukhraj

QUOTE OF THE WEEK

"Your power is in your mind. Your body is just a vehicle. You are not eating food, you are eating for your health, your vitality, your energy, your prosperity, your strength, your “fateh”—your power to conquer. When you eat food, it is God’s own self."

– Yogi Bhajan

MEDITATION OF THE WEEK

Vatskar Dhouti Kriya: To Master the Digestive System

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This is one of the secret kriyas in Kundalini Yoga that was taught only to a selected few for centuries. It is simple and easy to do. However, it must be done with an empty stomach, not after you've eaten.

Sit in any posture with the spine straight. Make your lips round, in an 'O' shape, and start inhaling the air as if you are drinking it in a series of repeated small sips. Inhale as many sips as you can possibly hold and then stop, close your mouth, hold the breath in, and rotate your belly. Churn your stomach with your breath held in until you can't hold the breath any more. Then very, very slowly and gently release the breath in one stream through the nose. Repeat this cycle again, inhaling in sips, holding the breath, churning the stomach, then exhaling through the nose, for a total of three cycles. This constitutes one complete kriya.

According to yogic teachings, you are prohibited from practicing Vatskar Dhouti Kriya more than two times in one day.

If you want to gain control of your digestive system, practice Vatskar Dhouti Kriya once or twice a day for forty days.

© The Teachings of Yogi Bhajan

 

LINKS TO PLAYLISTS

Use this Kundalini playlist for your practice and meditation.

Enjoy this Vinyasa playlist that supports your flow.

White Tantric Yoga is coming to Boulder!

White Tantric Yoga is coming to Boulder Saturday, October 26, 2019.

For more information and to register, click here!


Take good care of yourself.
Looking forward to seeing you at Raj!

Sukhraj

Sukhraj's Weekly Inspiration - Week of May 6th

Week of May 6th

Ahimsa = Gentle Fearlessness


Sat Nam All,

This week I am focusing on the first Yama called Ahimsa and its relationship to food in particular. The Yamas are related to your relationship to society and how you treat other living beings. Take a listen here for more.

- Sukhraj

QUOTE OF THE WEEK

"Love and compassion are necessities, not luxuries. Without them, humanity cannot survive."

- Dalai Lama

MANTRA OF THE WEEK

Lokah Samasta Sukhino Bhavantu = may my thoughts, words, and actions create happiness and freedom for all beings.

MEDITATION OF THE WEEK

Meditation for the Fourth Chakra: Heart Center

The fourth chakra is the Heart Chakra, or Heart Center. It is called Anahata. It represents the opening of feelings, compassion, and the capacity to love. At the Heart Chakra there is no conflict; Heavens and Earth come together in balance. Heart-centered compassion is universal and unconditional.

“Hate nobody; love everybody. It won’t cost you anything. Love never costs anything. Love is the most selfish act. It gives you so much protection, grace, and radiance. It doesn’t give you any smallness or suffering. The attitude of conscious living is to love and give grace to someone worthy of your trust. Do not seek anything from people. Give love instead, and rely on God.”
-Yogi Bhajan

The Heart Center means warmth, compassion/passion, kindness/hatred—everything that is wonderful in the world and everything that is rotten on the planet all come from the Heart Center. If you set your heart on something, your head will give in; that's why it is the most powerful center, and extremely dangerous.

On the other hand, this is the only center worth living with. In behavior, you shall not understand another person's feeling accurately, intuitively, if you are not compassionate to yourself, period. Your friendship won't last, your relationship won't last, your marriage won't last, this or that won't last; because if you do not have passion for life, and compassion for the self, you do not know what life is.

Posture: Sit on your heels with a straight spine. The upper arms are parallel to the ground, on the same level as the shoulders. The elbows are bent and the fingertips are nearly touching each other at the center of the chest near the heart center. The hands are flat with the palms facing downward.

Mantra: The meditation is done to the sound of Humee Hum, Brahm Hum by Nirinjan Kaur and Guru Prem Singh. The meditation is silent, you do not chant aloud. Humee Hum Brahm Hum means: "We are We, We are God."

Focus: The eyes are focused at the tip of the nose.

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Meditation: From the starting position, the hands and forearms move out to the sides, palms facing down. Pull the navel point in strongly and lift the solar plexus and diaphragm slightly in a focused motion. As the arms move back in, the navel is released. The navel is pulled in as the arms again move back out to the sides. Continue this movement, using the rhythm of the music to set the pace.

Time: 11 minutes.

To Finish: Inhale and hold the breath 15 seconds and then release. Repeat this two more times and relax.

© The Teachings of Yogi Bhajan

This meditation can be found in Physical Wisdom available through KRI

LINKS TO PLAYLISTS

Use this Kundalini playlist for your practice and meditation.



Enjoy this Vinyasa playlist that supports your flow.

White Tantric Yoga is coming to Boulder!

White Tantric Yoga will take place in Boulder on Saturday, October 26th, 2019.

For more information and to register visit:
 https://www.sikhdharmacolorado.org/white-tantric-yoga


Take good care of yourself.
Looking forward to seeing you at Raj!

Sukhraj

Sukhraj's Weekly Inspiration - Week of April 29th

Week of April 29nd

Awakening the Consciousness


Sat Nam all,

People often ask what makes Kundalini yoga different from other styles of yoga. I could answer that so many different ways at different times, but, this week, I want to focus on one of those distinctions: the emphasis on Mantra + Naam + Naad. We work with the nature of sound/vibration to awaken our consciousness. Take a listen here for more. 

This week, we’ll be focusing on your immune system. Check out this meditation and clove recipe I always share in the month of May. Both help boost your immune system which often needs some extra support in the springtime. Also, I'm happy to report that I'll be returning to my Thursday 9 a.m. Vinyasa class starting this week!

- Sukhraj

QUOTE OF THE WEEK

"We are slowed down sound and light waves, a walking bundle of frequencies tuned into the cosmos. We are souls dressed up in sacred biochemical garments and our bodies are the instruments through which our souls play their music."

– Albert Einstein

MEDITATION OF THE WEEK

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Meditation to Boost Your Immune System

Originally taught on January 31, 1996.

This kriya is published in the manual “Praana Praanee Praanayam.”

Sit in Easy Pose with your chin in and your chest out. Stick your tongue all the way out and keep it out as you rapidly breathe in and out through your mouth. This is called Dog Breath. Continue this panting diaphragmatic breath for 3-5 minutes.
To finish, inhale, and hold your breath for 15 seconds and press the tongue against the upper palate. Exhale. Repeat this sequence two more times.

This exercise brings energy to your immune system to fight infection. It is a very healing exercise. When you feel a tingling in your toes, thighs, and lower back it is an indication that you are doing this exercise correctly.
Find more great kriyas to boost your health in “Praana Praanee Praanayam.” 

May Clove Water to Prevent Illness

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During the month of May, it’s a great idea to put a handful of cloves in a Chinese soup bowl or other porcelain or ceramic bowl with water, and soak overnight. The next morning, take three to four spoonfuls of the clove water before breakfast (on an empty stomach), no more than five. Do this first thing in the morning when you brush your teeth.

For convenience, you can make enough for three or four days and keep it in the refrigerator. For best results, take some everyday throughout the month of May.

Cloves are an herb that are known for reducing parasite activity in the body. According to Yogi Bhajan viruses breed in the springtime and drinking this easy tea every morning for the month of May will strengthen your immune system. Your nose, ears and throat will absorb the protective capacity of the clove and help you avoid getting sick as these tissues are your first line of defense. 

Yogi Bhajan gave this recipe on May 1, 1995, to help us stay healthy in the springtime. This recipe is to be used during the month of May only. He said that If you do it every year, you will never fall apart.

© The Teachings of Yogi Bhajan

Clove 101

By Dr. Siri Chand Kaur

Besides having antiviral qualities, cloves also contain antifungal and antibacterial agents. It is a strong spice that carries much heat, so it is generally diluted before ingesting or applying to the body. Keeping whole cloves and a bottle of clove essential oil are good staples for most any home remedy stash. Clove can make a good addition to homemade toothpastes or deodorants, and can also help eliminate some fungal infections of the skin and nails. Taking clove internally either in a chai tea mixture or by making clove water can be a great way to give the body an extra line of defense during common flu season in your region. Because of its strength, clove is generally contraindicated for people who have kidney or liver disorders and those with a history of seizures. Some people with allergies to balsam also are allergic to clove.

LINKS TO PLAYLISTS

Use this Kundalini playlist for your practice and meditation.

Enjoy this Vinyasa playlist that supports your flow.

Take good care of yourself.
Looking forward to seeing you at Raj!

Sukhraj