IN Perfect Meditation – Kundalini Yoga 26 April 2020

IN perfect Meditation – Kundalini Yoga 26 April 2020

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We can spend our precious time here on earth either wrapped up in our worry cycle (fuelled by the Ego) or take a leap, try something different, even if we do not do it perfectly. Our mind says, I will to learn to meditation, take a yoga class or take up a new hobby, when:

  • I am more in shape/flexible
  • I have more time
  • My kids are grown up
  • When I retire
  • When the conditions are perfect
  • When I am less stressed/ more able to concentrate
  • When I have more resources

We get trapped into our comfort zone of not taking up a new hobby, meditation, activity because of FEAR.

  • Fear of failure
  • Fear of embarrassment
  • Fear of change
  • Fear of uncertainty/ making mistakes
  • Perceived lack of confidence or resources Shaunagh

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Well I am here to tell you that the day will never come until you decide to put yourself first and stop waiting for the perfect conditions or to be able to do something new properly. Your excuses are abuses.  It is pointless waiting to feel ready to learn something new, instead try a new hobby, be creative or learn to meditate. Anything new you pick up will be challenging at first but with practise you will get better at it. Confidence in anything comes from practicing it. When my teacher Nam Nidhan, at Kundalini Yoga Teacher Training Level 1 told me that part of the practice was long meditations at 5am in the morning after a cold shower. I told her,” I do not do meditation”. She convinced me to try it. It was really, really challenging at first, I remember I had all these worries in my head, how if I got hungry, how if I did not wake up in time, how if I could not manage the process? Even now I do not get excited about I am meditation. But the effect it has on me afterwards is worth the effort.

Try and get a meditation partner. Just WhatsApp someone else who would like to learn to meditate and listen to a guided meditation on YouTube together for at least 3mins. In 3 mins your electromagnetic field changes and your blood chemistry alters to start neurochemical changes in your brain. Shaunagh, Sara and I are doing an ongoing meditation together via WhatsApp and they are really keeping me going. Also try this mass meditation called just breathe https://www.justbreatheproject.com/ This week we will be mediating so if you have not joined a zoom class yet, stop thinking, stop talking and just start participating. Sat nam x raymond.fiona@gmail.com   0778011984 www.sanasuma.co.uk www.3ho.org

This week’s classes:

Mon   27 April 5.30-6.45pm Kundalini Yoga Fiona @zoom/WhatsApp NEW

Tues 28 April 8.30-9.45am Kundalini Yoga Fiona @zoom/WhatsApp NEW TIME

Tues 28 April 5.30-6.45pm Kundalini Yoga Shaunagh @zoom/Whatsapp

Wed 29 April 5.00- 7.30am Sadhana (FREE) @ zoom/Whatsapp

Wed 29 April 5.30-6.45pm Kundalini Yoga Fiona @zoom/Whatsapp

Thurs 30 April 5.30-6.45pm Kundalini Yoga Fiona @zoom/Whatsapp

Fri   1 May  5.30-6.45pm Kundalini Yoga Shaunagh @zoom/Whatsapp

Sun 3 May   5.30-6.45pm Kundalini Yoga Shaunagh @zoom/Whatsapp

 UK Times are 1pm for afternoon classes.

Regrets, Should have… Kundalini Yoga 19 April 2020

Regrets, Should haves – Kundalini Yoga 19 April 2020

As curfew eases in Sri Lanka and we start to return to normal, you may suddenly be faced with regrets. A little voice in your head that says you should have used your time more usefully, learning a new language, new hobby, being more present with family, doing more yoga, etc.

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Psychologists refer to this process in which we evaluate how we should have done something differently as “counterfactual”. It is a mental mechanism with creates, regret, disappointment, self judgement and low self esteem. But is meant to help us learn from our mistakes.

On the other hand we may also feel a slave to our to do list and only feel good when we are on the tread mill of getting things done. How do we find a balance between the treadmill of life and regret?

Instead of waking up for my practice because I have to, lets bring conscious awareness into it. Insert I choose, (intention) to wake up early, I could stay in bed, but I know that doing my practice makes me feel really good and balanced for the day. Choosing is liberating we are acting to serve our own best interests aligning our inner self with our actions, instead of doing things automatically, unconsciously and resentfully. This small conscious word makes a huge difference. Make a list of all the mundane things you do regularly and write next to each one what are the benefits of completing the task.

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When it comes to big regrets, the career you never pursued, the property you did not buy, the language you never learned, etc. You first need to work out if you still have this unfilled passion or if you wanted to do that thing to impress someone or look good? Think about this after your kundalini yoga and meditation class. Your mind will be very calm and intuitive. Then if the dream still feels unfulfilled try to do something in your life to move towards this goal. If you always wanted to play an instrument watch a YouTube video on it. Maybe learn the musical scale, doing a little towards your dreams releases you from your nagging voice of regret.

Sat nam x raymond.fiona@gmail.com   0778011984 www.sanasuma.co.uk www.3ho.org

This week’s classes:

Mon   20 April 5.30-6.45 Kundalini Yoga Fiona @zoom/Whatsapp

Tues 21 April 9.15-10.45am Kundalini Yoga Fiona @zoom/Whatsapp

Tues 21 April 5.30-6.45pm  Kundalini Yoga Shaunagh @zoom/Whatsapp

Wed 22 April 5.00- 7.30am     Sadhana (FREE) @ zoom/Whatsapp

Wed 22 April 5.30-6.45pm       Kundalini Yoga Fiona @zoom/Whatsapp

Thurs 23 April 5.30-6.45pm    Kundalini Yoga Fiona @zoom/Whatsapp

Fri   24 April  5.30-6.45pm      Kundalini Yoga Shaunagh @zoom/Whatsapp

Sun 26 April 5.30-6.45pm     Kundalini Yoga Shaunagh @zoom/Whatsapp

Protect Your Mental Health during Covid 19 with Kundalini Yoga – 14 April 2020

Protect Your Mental Health during Covid 19 with Kundalini Yoga

 

Happy Sinhala and Tamil 2020 during our 4th week of lock down in Sri Lanka. This week let us build on the mindfulness techniques we used last week, i.e. writing down what you are thinking of at least 2 times a day and working out what thoughts trigger difficult emotions. Notice them, observe and make a note.

I personally noticed 2 things running in my mind, firstly lots of thoughts about other people and how to fix their problems!

Secondly I noticed on waking I make mental rules with my thoughts, i.e. thinking I should not have done this last night or I should have done that. On reflection this is the underlying belief that I need to be perfect and I can never reach this lofty expectation no matter how hard I try. Just becoming aware of these patterns have really helped me, not be controlled my default mode. When you understand yourself and become aware, your default mode does not hold you hostage any more. Let’s add the below technique to our reflection practice to deal with worry or anxious thoughts.

AnxietyUK suggests practising the “Apple” technique to deal with anxiety is useful.

  • Acknowledge: Notice and acknowledge the uncertainty as it comes to mind.
  • Pause: Don’t react as you normally do. Don’t react at all. Pause and breathe.
  • Pull back: Tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don’t believe everything you think. Thoughts are not statements or facts.
  • Let go: Let go of the thought or feeling. It will pass. You don’t have to respond to them. You might imagine them floating away in a bubble or cloud.
  • Explore: Explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else – on what you need to do, on what you were doing before you noticed the worry, or do something else – mindfully with your full attention.

This week in our classes we will be dancing either before the kriya or during it. Dancing gives us real solace. Yogi Bhajan talks about when you dance the whole Universe dances with you. It can be a great emotional release. Instead of stewing in your emotions you can use the emotions to fuel the energy and expression of your dance. It also allows you to tune into the younger less inhibited you. The inner child who just wants to have fun. It also releases a huge amount of endorphins or happiness hormones which can lift that weight of anxiety of just not knowing what will happen next in life.

Sat nam x raymond.fiona@gmail.com   0778011984 www.sanasuma.co.uk www.3ho.org

This week’s classes:

Tues 14 April 9.15-10.45am Kundalini Yoga Fiona @zoom/Whatsapp

Tues 14 April 5.30-6.45pm  Kundalini Yoga Shaunagh @zoom/Whatsapp

Wed 15 April 5.00- 7.30am     Sadhana (FREE) @ zoom/Whatsapp

Wed 15 April 5.30-6.45pm       Kundalini Yoga Fiona @zoom/Whatsapp

Thurs16 April 5.30-6.45pm    Kundalini Yoga Fiona @zoom/Whatsapp

Fri   17 April 5.30-6.45pm      Kundalini Yoga Shaunagh @zoom/Whatsapp

Sun 19 April  5.30-6.45pm     Kundalini Yoga Shaunagh @zoom/Whatsapp

 

Unconscious Rebellion, Self Sabotage & Kundalini Yoga 6 April 2020

Unconscious Rebellion, Self Sabotage & Kundalini Yoga

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Sara, Shaunagh and I have been taking an online training for teacher trainers and a very interest topic came up. Research tell us that there are many unconscious rebellious habits that stop us benefiting from our actions and self flection in adults is not automatic. These patterns sabotage a lot of our good efforts to change our self or our lives. During this period of lock down and pause, it is the perfect opportunity to do some self reflection and understand why we do not use our time productively or even enjoy our free time with abandon?

This is due to the subconscious mind chatter which is largely ignored by your conscious mind. The mind uses all its energy and resources in dealing with new tasks or ways of thinking, ignoring the negative, background story. It is a bit like having termites in the frame of your wooden house, they are so small you cannot see them but it is not until your house comes crumbling down that you realise how damaging they have been. Your subconscious negative chatter about yourself is like the termites you do not notice it until you set yourself a task but find excuses not to complete it

  • You undermine good relationships
  • You go to bed late even though you have Sadhana the next morning.
  • You decide you want to go to a yoga class but can never get there!
  • You start a course like teacher training but can not complete the paper work or exam.
  • You AVOID working through difficult or scary things
  • You get late or sick when you start something new which is going to transform you, for example Yoga Teacher Training.
  • Feeling sleepy when you need to pay attention and be alert
  • Multi-tasking instead of completing one task until it is finished.
  • Waiting to the last minute do study prior to a deadline.
  • Not understanding something, (mind not being open to receiving information)
  • Not agreeing or liking what is being said, internal dialogue whilst someone else is speaking, instead of listening with an open mind.
  • Procrastination is the negative minds mask of not facing criticism or being wrong, as well as lack of self confidence. You will not start anything new or take a chance because of fear of failure. I remember this feeling when I first started teaching Kundalini Yoga, I did not think my asana practice was good enough, or my language ( I was teaching in Spanish), I had so many reasons not to teach. Etc.

The overall effect of this subconscious rebellion is that is creates self sabotage or cognitive dissonance. What we say and what we do is not the same.  Our inner and outer reality are in conflict. We naturally want to be in harmony with our thoughts and actions, therefore this conflict makes us feel really awful, so we hide behind food, binge watching netflicks, etc, feeling worse afterwards.

Ok this is all of us at some point. With this God given pause/curfew in our lives use it as a chance to start a simple self examination process this week to become more conscious of this underlying inner dialogue.

You can do this by setting an alarm on your phone to ring twice a day at pre-specified times (for example, 8 a.m. and 6 p.m.). When the alarm goes off, ask yourself, “what was I thinking just now?” Jot the thought down on a notebook or the notes app on your phone. This gets you into the habit of making contact with your thoughts at least a couple of times a day.

Then, it’s time to uncover the patterns of your self-sabotaging thoughts. Next time you feel a distressing or painful emotion, ask yourself, “what was I thinking just before I noticed this emotion?” Emotions are preceded by thoughts, and events don’t take on a specific meaning until you attribute thoughts to them. The important thing to notice here is how self-sabotage triggers don’t just come out of nowhere. You can trace their origin by starting with how you are feeling, identifying the thoughts that sparked that emotion, and taking note of the circumstances where your thoughts and feelings conspired to bring on a subsequent self-sabotaging behaviour or action. Pretty soon, you’ll start to notice certain patterns. Perhaps your thoughts tend to catastrophize what happens to you, and your mind goes straight to the worst-case scenario, no matter how unlikely it is. Or, perhaps you make a lot of rules with your thoughts, a lot of “shoulds,” and that has you believing you don’t measure up, no matter how hard you try. Or, maybe your thoughts attempt to mind read a situation and other people, where you believe you know what others might be thinking about you, and in doing so, you inadvertently betray some of your deepest insecurities.

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We will assist you by doing lots of work with the unconscious mind this week since it is also a Full Moon tomorrow. Let’s make use of it.

Sat nam x raymond.fiona@gmail.com   0778011984 www.sanasuma.co.uk www.3ho.org

This week’s classes:

Tues 7 April 9.15-10.45am Kundalini Yoga Fiona @zoom/Whatsapp

Tues 7 April 5.30-6.45pm Kundalini Yoga Shaunagh @zoom/Whatsapp

Wed 8 April 5.00- 7.30am     Sadhana (FREE) @ zoom/Whatsapp

Wed 8 April 5.30-6.45pm       Kundalini Yoga Fiona @zoom/Whatsapp

Thurs 9 April 5.30-6.45pm    Kundalini Yoga Fiona @zoom/Whatsapp

Fri  10 April 5.30-6.45pm    Kundalini Yoga Shaunagh @zoom/Whatsapp

Sun 12 April 5.30-6.45pm     Kundalini Yoga Shaunagh @zoom/Whatsapp