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

Sukhraj's Weekly Inspiration - Week of April 22nd

Week of April 22nd

What Does the Wanting Want


Sat Nam All,

I think that Spring is the perfect time of year to have this conversation with you. Springtime brings a rise in energy and it can express itself through desire and wanting.  In this audio I discuss the “root” of this wanting, how this wanting can lead to addictions, what are addictions, and what recovery looks like.  Take a listen for more about this. 

This week we’ll be working with the lower triangle to help us work the spring energy.

- Sukhraj

QUOTE OF THE WEEK

"Our habitual patterns are, of course, well established, seductive, and comforting. Just wishing for them to be ventilated isn’t enough. Mindfulness and awareness are key. Do we see the stories that we’re telling ourselves and question their validity? When we are distracted by a strong emotion, do we remember that it is part of our path? Can we feel the emotion and breathe it into our hearts for ourselves and everyone else? If we can remember to experiment like this even occasionally, we are training as a warrior. And when we can’t practice when distracted but know that we can’t, we are still training well. Never underestimate the power of compassionately recognizing what’s going on."

– Pema Chödron

MEDITATION OF THE WEEK

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"This is a practice I highly recommend for working with habits. There are a lot of comments from Yogi Bhajan about this that are helpful in understanding it more. Enjoy!" - Sukhraj
The 7 Wave Sat Nam Meditation

If you can build this meditation to at least 31 minutes per day, the mind will be cleansed just as the ocean waves wash the sandy beach.

This is a bij (seed) mantra meditation. Bij mantras such as Sat Naamare sounds which can totally rearrange the habit patterns. We all have habit patterns; we could not function without them. But sometimes the patterns we have created are not wanted.

You have changed, so you want the patterns to change. By vibrating the sound current Sat Naam in this manner, you activate the energy of the mind that erases and establishes habits. This meditation is good as an introduction to Kundalini Yoga. It will open the mind to new experience.

A long-time student will still meditate in this way, particularly to clear off the effects of a hurried day before beginning another deep meditation. After chanting this mantra, you will feel calm, relaxed, and mellow.

Posture: Sit in Easy Pose, with a light jalandhar bandh.

Mudra: Place the palms flat together at the center of the chest in Prayer Pose, with thumbs touching the center of the sternum.

Breath and Mantra: Inhale deeply, concentrating on the breath. With the exhale, chant the mantra in the law of seven (the law of the tides). Vibrate Sat in six waves, and let Naam be the seventh.

On each wave, thread the sound through the chakras beginning at the base of the spine at the First Chakra.

On Naam, let the energy and sound radiate from the Seventh Chakra at the top of the head through the aura, unto Infinity.

As the sound penetrates each chakra, gently pull the physical area it corresponds to: The first center is the rectum; the second is the sex organs; the third is the Navel Point; the fourth is the heart; the fifth is the throat; the sixth is the Brow Point; and the seventh is the top of the head.

Eyes: Focus at the Brow Point.

Time: Continue for 11 – 31 minutes.

This meditation can be found at the Yogi Bhajan Library of Teachings.

Yogi Bhajan Lecture Excerpts on the 7 Wave Sat Nam Meditation from 6/14/79

"Let us purify ourselves with truth, these are vibrations. The words I can tell you: Sat Nam. Sat represents truth; Nam represent personified. It means the spirit of that creative God, the cosmos, stands personified through these vibrations. It is not a big thing. But to chant it is not a muttering. It is an electro-physical process through which this energy is made to circulate. That is the key, there is no big thing about it.

"Now we'll practice it.

"You have seen the law of tides. The tide takes six coils, on the seventh coil it goes up and then it strikes and cleanses the shore, and goes back. This is the law of tides. If the vibrations can be created by the bij mantra, it will cleanse the body of negativity and the remainder will be positivity and that is a divine light. Do it as your breath permits it, honestly, and let us all follow.

"Fill in your lungs with this power of divine.

"This is sufficient for you to practice when you want to purify yourself and you want to project truth out of you. You may come here and learn it, or you may not come here, but truth cannot be sold, cannot be bought. It doesn't belong to anyone.

"I am a humble instrument giving you a technique which is practical, and which can be proved. There is no duality. We do not give the mantra in the ear and we do not make a special mantra for the special person, because we know that one God has created everyone, and He is in everyone, and one master key can open all the locks of darkness and unawareness."

Yogi Bhajan Lecture Excerpt on the 7 Wave Sat Nam Meditation from 1/1/70

"To build the electric charge, you have to build the life force. To build the life force you have to open up your solar center and solar plexus and to build that you have to meditate and chant in the law of seven or the law of tides.

"Under the law of tides, the law of seven—when you give all the length and power to Sat and then a little to end up on Nam—such a person not only builds up his entire magnetic field, electric charge, life force, and circumvent force, but he becomes a unit who can liberate others—not only with touch, thinking, mental projection—but where his step shall be, there truth shall be. Wherever his eyes will fall, that person will be liberated. Where he will live, dwell, think, talk, it will be truth and whosoever shall come into his contact will end up to be truth.

"This is the grace of those who have realized the secret of Sat Nam—the creative truthful energy, the cause of all causes." 

©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.

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

Sukhraj

Sukhraj's Weekly Inspiration - Week of April 15th

Week of April 15th

Suniai - The Fourth Teaching/The 5 Thieves


Sat Nam All,

The teachings of the 11th Pauri are that we are all peaceful, virtuous beings. If the mind is left alone, the five thieves will take over and stop us from feeling our “Amrit,” our sweetness. Through deep listening and experiencing our true nature, these thieves don't stand a chance. So, we create the habit of “Naam."  Here’s a bit more on this topic.

- Sukhraj

QUOTE OF THE WEEK

"Within us there lives the most calm, serene lake of wisdom; a most beautiful, powerful pond of precise kindness, compassion and clarity. Let's understand that and let's dive into it within ourselves."
3/29/96

Yogi Bhajan

MEDITATION OF THE WEEK

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A person's true power lies in the power of his word. This meditation/prayer is designed specifically to create the vibration of peace in the world.  There are aspects of speaking that can make a word effective or not. If you develop a habit to tap the energy of the navel with the tip of the tongue, then each word penetrates, whether you speak that word out loud or mentally. Often we speak and let the words run unconsciously off the tongue. It is like a detached information stream rather than an energy-filled phrase that grasps the heart and sculpts the cosmos.

Sit in a comfortable position with the spine erect, eyes closed.  Chant "Healthy am I, Happy am I, Holy am I" in a monotone and then make the statement, "God bless this Earth with peace."

Continue for 11 to 31 minutes.

 

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