Sukhraj's Weekly Wisdom - September 10th, 2018

Week of September 10th, 2018

You are the healer healing yourself.

Sat Nam Everyone,
Continuing with this theme that you are the healer healing yourself, this week we are focusing on: dealing with unpleasant feelings. There is some great research on this topic by Dr. Joan Rosenberg where she suggests the following:
 1. Choose to become aware of your feelings rather then avoid them.

2. Feel your feelings through and change your words around them from bad or negative to unpleasant or uncomfortable.  By learning to move through your feelings, you will develop emotional strength and confidence.  

3. Emotional feelings trigger a chemical reactions the brain that enter our bloodstream and are felt as body sensations that last 60-90 seconds. As unpleasant as they are, they literally are like waves and you can learn to ride.
With a steady practice of these 3 principles you will gain some insight and wisdom and may eventually unhook yourself from the story or trauma completely.

I’ll be talking in more detail about how to work with our emotions and how kundalini yoga can support this healing all week.  

Pranayama • Kriya • Meditation
Below you will find the pranayama, kriya and meditation that I am recommending for this week. 
I want to support you in staying steady with your practice.

Your Pranayama for the week:
3 Stroke Breath for Health, Energy, and Radiance

Posture: Sit in Easy Pose with a straight spine, chin in, chest lifted.


Mudra: Clasp your hands together without interlacing your fingers. Lock your palms together by overlapping the fingers of each hand and crossing the thumbs. The fingers of the right hand are on top of the left hand and the fingers of the left hand wrap the outside of the right hand. Hold the hands at the center of the chest, the heart center.

Eyes: Close your eyes.

Breath: Inhale in three strokes through the mouth (1 second per stroke = 3 second inhale) and with each stroke tighten and relax the grip of the two hands very consciously. You are creating a pulse at the hands, which coincides with the stroke of the breath. Exhale through the nose in one stroke (1 second). The hands remain clasped on the exhalation, but you do not squeeze them.

Time: Continue for 15 minutes.

To Finish: Inhale, hold the breath for 15-20 seconds and make your grip very tight. Squeeze your entire body; bring energy to a central balance system. Cannon fire the breath out. Inhale, hold the breath for 15-20 seconds and bring your shoulders, your arms, your feet, your sitting, your spine, the whole thing into one solid iron-like state. Cannon fire the breath out. Inhale, hold the breath for 15-20 seconds and do nothing, just hold the breath with your will. Breathe out. Relax.

Originally taught on June 11, I998
"We are responsible for our health and energy. We must be radiant. And breath, Pavan, is the source of life. How much prana we get through this exercise depends on how much we consciously participate." 

–Yogi Bhajan

©The Teachings of Yogi Bhajan. This pranayam meditation can be found in the manual Praanaa Praanee Praanayam, available through KRI.

Your Kriya for the week:

Kundalini Yoga for the Healing of the Stomach 


Your Meditation for the week:
Dealing with your own mind


Posture:Sit in Easy Pose with a straight spine.

Breath: Close off your right nostril with your right thumb and inhale deeply through your left nostril. Exhale completely through your mouth.

Time: Continue for 6 minutes.

To End: Inhale deeply, interlace your fingers and stretch them over your head palms up. Hold your breath for 10-15 seconds while you stretch your spine upward. Exhale and relax.

Mind is a link between Infinity and you. When the soul got the body, the soul asked God, 'What is my link with you, my Lord?' And God said, 'Mind.'

Mind can take you into any thought, beyond thought, and unto Infinity. Mind can take you into any dungeon, any pit, and any negativity. Mind has no limit in its own self. But mind is your servant. If the mind becomes your master, you don't have a chance. It is very essential in yoga that we know our own mind.

Now you will ask me if a mind can be controlled. Yes. Not only can your mind be controlled, your life can be controlled. A situation can be controlled. Sometimes you get into very, very, very ugly situations. If you have the practice to switch your breath to the left nostril, you will get out of it in two seconds. The moment you start breathing with your left nostril, your elementary self will come into play. The moment your elementary self comes into play, your totality of the mind becomes one unit to confirm and it puts out the radiance shield of your body and you will immediately become very pleasant and positive rather than angry and reactive.

Some people train themselves to breathe through any nostril they choose. But many of you have not practiced that, and therefore you use your hand to close your right nostril. Long, deep breathing through the left nostril is good for the heart and good for the health. It will calm you down.

Normally after you have done this exercise for two minutes you will start feeling bored. Negative mind is in action: 'What are you doing this for? This is a babyish thing. We could have done something better.' In any exercise which touches the mind, a person starts getting upset in exactly two and half minutes. That's the rule of thumb. The mind doesn't want to be caught. It wants to swing. But there are some people like us who feel that it's hard work to control the mind, and once we control the mind, then we can control the whole world.

Originally taught by Yogi Bhajan on January 9, 1998
© The Teachings of Yogi Bhajan

From Praana Praanee Praanayam available from KRI


Use this Vinyasa playlist for your flow!

Enjoy this Kundalini playlist that supports dealing with unpleasant feelings. **** The prayer that I played in class on Friday that so many of you loved is at the top of this playlist.  

Quote of the week to meditate on: 

"The central question of a warrior’s training is not how we avoid uncertainty and fear but how we relate to discomfort.  How do we practice with difficulty, with our emotions, with the unpredictable encounters of an ordinary day."  
Pema Chodron

Have a fantastic week and take good care of yourself.
Looking forward to seeing you at Raj!