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.”
 1/6/90

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
Translation:
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.

LINKS TO PLAYLISTS

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!

Sukhraj

Sukhraj's Weekly Wisdom - September 17th, 2018

Week of September 17th, 2018

You are the healer healing yourself.


Sat Nam from Toronto!
You’ve heard me say many times—when you don’t know what to do or when you are feeling “off” do this kriya. I try to teach this Awakening to your Ten Bodies Kriya around the start of every new season. I would say this is one of the most complete kriya’s I’ve experienced. If you are feeling slow or tired, you can really feel nourished by it. On a day when you feel full of energy and are totally ready to go for it, feel balanced and strengthen by it. Think of it as your most comfortable clothes.

This kriya has the mediation included with it. You can do it for 11 minutes or up to 31 minutes.
Below you will see a playlist with some options to sing along with the meditation. Enjoy!

Vinyasa Students:   
You are in the hands of one of my long time, FAVORITE vinyasa teachers—Frances Lin.  Frances’ classes are unique. She’s a fantastic person and I promise you will hear cues from her you have not heard before that will change your relationship to the posture. Her music is on point and she teaches the most unique flows I have ever taken. Honestly your brain will feel different - and unlike someone I know, she won’t forget when she gets to the left side:)))

Kaiut Students: 
As you know, I’m studying with Francisco now and just cried for the first part of the day. I can’t describe what it's like for me to be practicing with a teacher that is so devoted to their students personal healing journey. I’m coming to this Teacher Training with a knee injury that is the result of a massage I had a few days ago. I actually considered cancelling because I could not bend my knee as it was so swollen and I was afraid to fly. Believe me it’s not escaping me that I’ve devoted the month of September to the theme that “you are the healer healing yourself”. I’ve decided it's a miracle that I’ve been so injured and I’m spending the next 12 days putting my money where my mouth is. I’ve just completed day one and can say I’m out of my comfort zone and in the right place! Please enjoy this video.  You will understand why it is I love this practice in the way Francisco speaks to the importance of relaxing our nervous system and its relationship to the mind while exploring our human potential.

LINKS TO PLAYLISTS

Use this Kundalini playlist for your practice and meditation.

Enjoy this Vinyasa playlist that supports your flow.

Kriya for the week:
Kriya or Awakening to Your Ten Bodies


The Ten Bodies are: Soul Body, Negative Mind, Positive Mind, Neutral Mind, Physical Body, Arc Line, Auric Body, Pranic Body, Subtle Body, Radiant Body.


1. Stretch Pose (1 min to 3 min) 
Lie on the back with the arms at your sides. Raise the head and the legs six inches, and the hands six inches with the palms facing each other slightly over the hips to build energy across the Navel Point. Point the toes, keep your eyes focused on the tips of the toes and do Breath of Fire.

2. Nose to Knees (1 min to 3 min)
Bring the knees to the chest, with the arms wrapped around the knees. Tuck the nose between the knees, and begin Breath of Fire.  

 

Click to access the entire Kriya for Awakening to Your Ten Bodies.


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

Sukhraj

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

LINKS TO PLAYLISTS

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!

Sukhraj

Sukhraj's Weekly Wisdom - September 3rd, 2018

Sukhraj's Weekly Wisdom - Week of September 3rd

You are the healer healing yourself
I know this is true and the entire month of September I will be teaching from this theme. I want to take advantage of the strong energetic support right now for our deep healing. So no better way then to get back to the Mool Mantra.

We’ve been chanting this all year but will focus on it more this month. There will mantra sheets for you use during class so don’t worry if you don’t know it. You will by the end of the month.

Enjoy this playlist of the Mool Mantra, sometime spelled “Mul”.  There are some songs that are 11 recitations of the mantra, some that are 31 minutes and some 7 1/2 minutes which is what is chanted in the Aquarian Sadhana. I’ve included another playlist for you vinyasa practitioners — or just great music to clean your house with! I’m loving this one!

Below you will find the kriya and meditation I’m recommending. I want to support you in staying steady with your practice, so this should help.

Kriya for the week:

Sahibi Kriya to Master Your Domain

 Mediation for the week:

Meditation to open the lock of the heart

LINKS TO SUKHRAJ'S PLAYLIST

Flow!

Mool Mantra

Here are two of my favorite quotes from Yogi Bhajan about healing. Meditate on them!

"The process of self-healing is the privilege of every being. Self-healing is not a miracle, nor is self-healing a dramatization of the personality as though you could do something superior. Self-healing is a genuine process of the relationship between the physical and the infinite power of the soul." 
-10/7/94

"You have to understand the process of healing in the Age of Aquarius. What will give the healing is the flow of your soul energy." 
-9/16/99

The Mool Mantra—Guru Nanak

The language of the Shabd Guru is Gurmukhi, a language similar to Sanskrit in its power to transform. The Siri Guru Granth Sahib was written in Gurmukhi script and has been translated into English. Here we provide both the transliteration and the translation.

Ek Ong Kaar                                           The One, Universal Creator

Sat Naam                                                Truth is His Name

Kartaa Purakh                                         The Primal Creative Being

Nirbhau Nirvair                                        Beyond Fear, Beyond Vengeance

Akaal Moorat                                           The Image of the Undying

Ajoonee Saibhang                                   Beyond Birth, Self-Existent

Gur Prasaad                                            By Guru’s Grace

Jap!:                                                         Repeat!:

Aad Sach                                                 True in the primal beginning

Jugaad Sach                                           True throughout the ages

Hai Bhee Sach                                        True here and now

Nanak Hosee Bhee Sach                        O Nanak, forever and ever True

*Taken from The Aquarian Teacher Manual.

Looking forward to seeing you at Raj!

Sukhraj

Mool Mantra

The Mool Mantra—Guru Nanak

The language of the Shabd Guru is Gurmukhi, a language similar to Sanskrit in its power to transform. The Siri Guru Granth Sahib was written in Gurmukhi script and has been translated into English. Here we provide both the transliteration and the translation.

Ek Ong Kaar                                             The One, Universal Creator

Sat Naam                                                Truth is His Name

Kartaa Purakh                                          The Primal Creative Being

Nirbhau Nirvair                                         Beyond Fear, Beyond Vengeance

Akaal Moorat                                           The Image of the Undying

Ajoonee Saibhang                                     Beyond Birth, Self-Existent

Gur Prasaad                                            By Guru’s Grace

Jap!:                                                     Repeat!:

Aad Sach                                                True in the primal beginning

Jugaad Sach                                           True throughout the ages

Hai Bhee Sach                                         True here and now

Nanak Hosee Bhee Sach                            O Nanak, forever and ever True

 

*Taken from The Aquarian Teacher Manual.