Sukhraj's Weekly Wisdom - September 24th, 2018

Week of September 24th, 2018

You are the healer healing yourself.

Sat Nam from Toronto!

My training is going great. I am steeped in the experience and blown away by the similarities of what I’m learning in this Kaiut training and what I know from my experience practicing Kundalini yoga. All forms of yoga should bring us to a place of relaxation and inner peace. Our nervous systems are so over stimulated it's preventing us from feeling what is really going on in our lives. I know that can feel overwhelming at times but it’s really important that we use our yoga practice to release the past so that we can learn to be spontaneous and fresh with each moment. As I have such an extended time to practice and sit with my own feelings....well, let’s just say I’m allowing a whole bunch of weather patterns to have their way with me. I feel grounded in the reality that everything changes with time. It’s been a profound experience and I’m grateful.

We are staying steady with the theme that you are the healer healing yourself. We will be wrapping up this month with the kriya, “assessing the source of strength within you”.  

One of my favorite things Yogi Bhajan says about this is:
“You must, in your own mind, understand that you are the keeper of your own grace, your own character, your own commitment, your own standard.” 

This is a very POWERFUL thing to remember. I speak from experience as I have been supported by it many times when I’ve been challenged.

Meditation for the Week:

I thought this coming week would be a good time to study and practice the beautiful mantra Ang Sung Wahe Guru. Below is a quick teaching on it from Yogi Bhajan. Give it a try and let me know how it feels.The Kundalini playlist has many versions of it. More about this mantra in class! 

Ang Sang Wahe Guru 25 Times Each Day
“One word I ask you to learn. One line. I'm not asking you to do pranayam for thirty hours and then you'll be fine, or if you can fly in the air you will be wonderful, or if you give one billion dollars as charity, then you'll be nice. Nothing. Don't do anything for me or believe me or trust me. 25 times you have to say for yourself: "Ang Sang Wahe Guru." In 24 hours you have to say 25 times, to yourself, not for me, not meditating on God, not closing eyes, not doing any yoga. You can do it while sitting on a toilet seat. It doesn't matter. It is all you. You have to have no ceremony for it. It will develop intuition in you that you need. It will let you see the unseen, hear the unheard, and know the unknown.”

Kundalini Yoga: Accessing the Source of Strength in You

“For our security we normally reach outward to things or inward to emotions and strong feelings. When instead we tap the deep strength of our soul, we can achieve fulfillment. The powerful currents of our passions tum to compassion, commitment and joy.” -Gurucharan Singh Khalsa


1. Sit in easy pose with a straight spine. Bend your elbows so that the upper arms are near the ribs and the forearms point upward. The hands are in gyan mudra with the palms facing forward, a little above shoulder level. Rotate the wrists and arms to make circles, moving the hands outward until the arms are fully extended and the palms face out to the sides. Then bring your arms back to the starting position, making the same wave-like pattern of circles. You may decide your own pattern of movement according to your own sense of flow and style. Keep your eyes open. After 3 minutes, speed up the movement to your maximum. Move as fast as lightning but maintain the circling motions for another 10 minutes. This exercise brings calmness while simultaneously energizing the grey matter of the brain.


2. Immediately join your palms overhead in prayer mudra. Revolve your torso at the base of your spine. The momentum of the movement of your hands acts as a weight and counterbalance to the rotation of your lower spine. Keep your elbows straight. The eyes are closed. 3 ½  minutes.


3. Immediately cross your arms in front of your chest, the hands each grasping the opposite arm just above the elbow. Without releasing the position, alternately hit the crossed arms against the abdomen and then against the forehead. The impact should be distinct and intentional but not hard. Continue for 3-5 minutes. Double your speed during the last thirty seconds. This exercise benefits the immune system.


4. Stretch your arms straight out to either side with the hands in gyan mudra and the palms facing upward. Keep the spine straight with the chin in and the chest out. Close your eyes and feel energy flowing into the palms of your hands. Sing along with Narayan by Guru Raj Kaur*. Continue for 7 minutes.

Inhale and very slowly pull your hands in until they are in front of your face, with the palms facing you and the fingers still in gyan mudra. Only the sides of the hands and the Mercury fingers should touch. This is Narayan mudra. Close your eyes and silently meditate to the Narayan tape. Your elbows balance against your rib cage. Continue for 9 minutes.


To finish: Inhale, hold the breach for 20 - 25 seconds, and exhale. Repeat this sequence two more times. Relax.

*This version of the Narayan shabad is no longer available. You may do the exercise without the music, or use an alternative version with a similar rhythm, such as Narayan by Dev Suroop Kaur or Nirinjan Kaur

©The Teachings of Yogi Bhajan

This kriya can be found in Self-Knowledge, available through KRI.

Ang Sang Wahe Guru
The dynamic, loving energy of the Infinite Source of All is dancing within every cell of me.
This mantra eliminates haunting thoughts. Under the pressures of fear, this meditation keeps us together, conscious, and ready to act. It brings the inner peacefulness that comes only from the touch and scope of spirit.
Chanting this mantra synchronizes the finite sense of self to the lnfinite Oneness.
This mantra expresses a universal truth. Repeating it creates a thought, which gradually guides the psyche to adjust itself. lt reconnects every fragmented projection of the psyche, each separated part of the body, and synchronizes the finite to the Infinite.
This act of rejoining the separated parts is the quintessential act of healing. Under attack, under war, under the pressures of fear, this meditation keeps us together, conscious, and ready to act. lt brings the inner peacefulness that comes only from the touch and scope of spirit.
The dynamic, loving energy of the Infinite is dancing in every limb and every cell of our being. lndividual consciousness merges with the Universal Consciousness. With this mantra, we experience that we are not alone. The lnfinite One is with us in every cell and every limb of our being. We feel the Divine Presence removing our fears and loneliness.

Kriya for the week:
Kriya for Healing the Self
Originally taught by Yogi Bhajan at the Men’s Course, 1992


This is a beautiful simple meditation for self-healing.

Posture: Sit in Easy Pose. Arms are crossed, holding opposite shoulders. The left arm should be over the right. The shoulders should carry the weight.

Eyes: Closed.

Music: Nirinjan Kaur’s Ang Sang Wahe Guru. Sing with the tip of the tongue.

Time: 31 Minutes.


Use this Kundalini playlist for your practice and meditation.

Enjoy this Vinyasa playlist that supports your flow.

I’m back to teaching my weekly classes starting Thursday Sept. 27th 4pm Kaiut and Friday Sept. 28th 9am Kundalini.  

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