Tension and Stress – kriyas to eleminate it

stressedmanFrustration, worrying and thinking

Not finding what you need at the moment you need it creates frustration.  In that frustration we become caught up with our emotions, neurotic impulses and endless worrying and thinking.  We become insensitive and numb and the numbness creates tiredness.  Not just the normal physical tiredness but “cold tiredness” which freezes the movement and flow of your life.  You become fatigued and exhausted by existence and you refuse try or strive. You become habitually insecure.

Today 6.15-7.15pm Wed 21st Sept at Shaunagh’s Kundalini Class

we will practise a couple of kriyas to eliminate your tension and stress, creating a resonance in the body so we can attract what we seek.

For directions:

Yogi Body Image – Kundalini Yoga 6.15-7.30pm Mon 22 Aug


How we relate to our Body Image

How should we relate to our bodies and how does this relationship affect our sense of self, self esteem and health? What experiences, beliefs and habits about our bodies do we acquire through our life cycles? When we can answer these questions we can also see how our body image affects our emotions, behaviour and how we relate to our partners, friends and family.

During adolescence into adulthood suddenly we are confronted by the physical changes in our body, our new found sexuality and how the world perceives our body image. We all form a body image during this period. This is formed not only by the physical sensations of our body and how it looks, but it is heavily influenced by perceptions, the media and our emotions.

Our body image is not static, it is a perception of the size, shape, boundaries and emotions evoked by that perception. For example on a good day we may like the way our legs look but on a day we are feeling down we can fixate on how fat the same legs look. This is all a mental perception, your leg shape would not have altered in one day.

In yoga we focus on a healthy, reality-based body concept. We emphasis a postive body image and constructive habits to promote feelings of physical happiness and wellness. We try to understand where any negtive perceptions of the body have come from. Because if our bodies sense of self is distorted, negative and unreal there are many unwanted consequences.

Our body image perception comes from:

  • Our inner experiene of our physical body, health, sensations, movements.
  • Our outer experiene of the body comes from the third person point of view, ie what our friends, family, culture and the media say about our body image.


For young women, the image is largely dependant on their mothers and fathers, they will take on the one which is most negative about body image. This may distort their sense of self, they may over eat to numb or protect themselves from life.

Young men can be affected by overly protective mothers or overly aggressive fathers. This may distort their body image greatly, so they feel they need to put on extra muscle to protect themselves from life.

When we feel negative feelings about our body we tend to try and get rid of these feelings. At this point we can either create good coping strategies:

  • Like better eating habits,
  • Self acceptance (if you want something to be difference than it is, you must first accept it as it is)
  • Increased physical activity.


Or negative demoting habits like:

  • Emotional eating /over eating
  • Dieting and rapidly exercising to loose weigth
  • Obsessesive thoughts about body image or weight


  • Body surgery

For women especially negative feelings about their body image are supported by western culture, mass and social media. A young women’s subconscious is deeply imprinted by unrealistic images of what a desireable women’s body should look like. We are told that if we do not look like a model in Cosmopolitan then we will not be attractive to men. The imprint on our adolescent mind at this stage of our development cannot should not be undersestimated. It is at this time when we most want to be socially accepted, which affects our biology, motivation and emotions.

During yoga we reset the body image, by renewing a positive relationship with the self. We do asanas to feel the strength, flexibility and sensations in our body. This mindful movement, experience of feeling our internal energy, being part of a group or community and accepted as you are, grounds a positive self and helps align our body image with our current reality.


Practical Application

Notice when you eat your next meal, do you chat with people, read, look at your phone or watch T.V? This demoting habit is about distraction and reward. If you do this you will tend to eat your food unconsciously, eat too fast and then not notice when you are full so over eat. Try instead to spend a few seconds looking at your food before you eat it. When you start eating concentrate on every bite, chew, enjoy the sensations and flavours. Notice when your body feels full. Your mind will never be full, it will always want more because your mind does not have a body.

Notice when you exercise, are you unconscious? Watching T.V to distract you from the physical sensations of your body? If you do this you may tend to strain your muscles, over or under exercise, not feel physically, mentally satisfied after exercising. Once again just like in a yoga practice, try to stay present and focussed as you exercise and see the difference. Get rid of your expectations of what this exercise will make you look like and enjoy the benefits of regularly physical movement and the sensation of wellness it brings to your being.

Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates

raymond.fiona@gmail.com www.sanasuma.co.uk 0778011984

This week’s classes:

Mon 22 August 6.15-7.30pm   Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 23 August 6-7pm             Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 24 August 4.45- 7am        Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 24 August 7.15-8.15pm   Kundalini Yoga @ the Om Space, 185/9 Havelock Road

Fri   26 August 6.30-9pm   Community Class & Celebrate Yogi Bhajan’s Birthday, Gong and Kundalini           Meditation @ the Om Space, 185/9 Havelock Road (by Donation) bring some food to share for the pot luck party afterwards.

Sat 27 August 10-11am             Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Sat 27 August 5.30-7.00pm         Healing Gong Bath @ Prana Lounge, 60 Horton Place, Col 7

Yogi Bhajan’s Practical Science of Yoga

yogi bhajan cool

Having watched Yogi Bhajan’s teaching on YouTube LA889, I thought it would be fun and also useful to disseminate some of his practical yogic wisdom to you in his words. Try some or all of these tips for good health because this is what yoga is really about. Yogi Ji says, “Yoga is great because it can help us cure sickness, depression, it can help you with weight problems, it can help you in your daily life, it teaches you daily involvement with your body and mind. I especially like Kundalini Yoga because it is short and effective and it is for house holders. You do not have to remain celibate. It is a very human yoga”.

Food and how to eat?

“The best alternative medicine is good food and daily naps. Food is your insurance for health.

Eat little and drink little every 2.5 hours. We must chew our food. The main diseases start when food goes into your body, unchewed which is unsweetened by our saliva. We must train ourselves to chew.” Chew each mouthful at least 35 times. You will have less gas, your food will give you more nutrition and you will feel full and satisfied with much less food. If possible eat in peace and quiet, concentrating on chewing your food and tasting the flavour.

Waking up Routine

“Just like a cold car that needs to be warmed up before you put it into gear. The body is the same, it is at rest at night and needs to slowly be stimulated before it starts going. So do not just jump out of bed if you want to remain healthy. There are things to do in the morning every day. It is your body which is asking for mercy, kindness and compassion and care. All you need is a good vital and healthy body to give you enough strength to face the day.   When you wake up to prevent back pain you need to do cat stretch 3 times on each side and then adjust your navel energy by doing stretch pose. Then move the feet up and down to adjust the meridian points in the whole body.” Now get out of bed and have a cold shower (see Ishnaan).


Ishnaan – hydrotherapy

“Technically it is called mercy. You do not have any mercy for yourself, you look after your car, or your house but you do not look after yourself. You need to go into the shower and massage yourself all over balancing your hydro level in the water, which is required. Stand one foot on top of the other and massage them, massage the inside of your forearm, underneath your armpits and your chest. Vigorously massage your whole body. Now dry your body by rubbing hard with a course towel until your skin is pink to increase blood circulation in your skin, so your skin will remain youthful.

You do not drink enough water in the day. You need to urinate properly. When you begin to urinate you need to stop and start, several times. This will exercise the muscles of your pelvic floor and keep them strong. This is like mulbhand.

Now brush your teeth in the morning, at the end you need to take your toothbrush to the back of the throat and clear your monkey glands. They hold all the bacteria you have taken in during the day and night. This mucus must not enter your stomach. Gad that mucus out.”

Deep Sleep

“If you want a deep sleep you need to splash your eyes and face with cold water before you sleep.”

Head and Hair

“Massage your scalp with your fingers, then roll a towel on the hair and tighten it around the head so all 26 bones come together daily. Just for a few minutes.   Also deeply comb your scalp to change the electromagnetic field.”

Prevent Water Retention

“Get a wet towel wring it out and beat your back, it balances your sugar and salt intake. It prevents water retention, spank your back and the kidneys become stimulated and balanced.”

Knee and Ankle problem

Stand up on your toes and sit down a few times, this will stop you having problems with knees and ankles.

Practice this Week:

Sunia(n) Antar Meditation


SIT. Easy Position (legs folded).

EYES. Closed, rolled to 3rd eye (brow) point.

MUDRA (HANDS). Place arms across the chest and lock hands under armpits, with palms open against the body. Raise the shoulders up tightly against the earlobes without cramping the neck. Pull chin into neck.

BREATH. Automatic, natural and slow (or count for five in, five out, until it slows).

TIME. 3 to 11 minutes.

YOGI BHAJAN COMMENTS. This meditation is called Sunia(n) Antar. It is very good for women. It is essential at times when one is worried or upset and doesn’t know what to do, or when one feels like screaming, yelling, and misbehaving. When out of focus or emotional, attention should be given to the body’s water balance and breath rate. Humans are approximately 70 percent water, and behavior depends upon the relation of water and earth, air and ether. Breath, representing air and ether, is the rhythm of life. Normally we breathe 15 times a minute, but when we are able to rhythmically slow down the breath to only 4 breaths per minute, we have indirect control over our minds. This control eliminates obnoxious behavior, promoting a calm mind regardless of the state of affairs. When there is a water imbalance in the system, and the kidneys are under pressure, it can cause worry and upset. Drinking water, pulling the shoulders up to the ears and tightly locking the entire upper area creates a solid brake that can be applied to the four sides of the brain. After 2 or 3 minutes, thoughts will still be there, but one does not feel them. This is a very effective method of balancing the functional brain.


Sat nam Fi x sanasumainsrilanka.wordpress.com read our weekly blogs and brain candy updates  raymond.fiona@gmail.com 0778011984

This week’s classes:

Mon 23 May 6-7.30pm        Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 24 May 6-7pm            Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 25 May 4.45- 7am        Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 25 May 3-3.45pm        Radiant Childs Class@ The Om Space, 185/9 Havelock Road, Col 5

Wed 25 May 7.15-8.15pm   Kundalini Yoga the Om Space, 185/9 Havelock Road

Sat   28 May 5.30-7pm       Healing Gong Bath @ Prana Lounge, Colombo 7

Understand through Compassion or Misunderstand the Times

compassion 1This is the 4th Sutra for our age. If you truly work on developing compassion as a virtue you can clear up a lot of your relationship problems.

The mind and ego cannot understand compassion, it is word, a mental concepts. The mind and ego are all about keeping us separate from each other, finding the difference not the similarity. It is like trying to understand water by just looking at a blue sea, you need to dive in and feel water to understand its special quality. The heart brain feels compassion. We are going through testing times and our spiritual lesson is to know that all humanity is connected as one. Your heart brain will recognise this as a truth. You feel included when someone talks from the heart, smiles at your from their heart.

In fact compassion starts at home. You are doing your best in every situation so feel compassion for yourself. NOT SYMPATHY, but compassionate understanding, instead of being self-critical and hard on yourself, which is our internal dialog.

We all wear masks, but if you look beyond a person’s mask you will see that everyone is trying their best, on the level of consciousness they are at. We need to look at people not just with our eyes but feel them with our hearts. This is hard because in order to do that we need to feel our own pain, that is why it is so challenging to live from the heart. Pain of the human condition makes us feel separate and afraid of one another. We feel alone and disconnected from our divine source. We even fear our emotions. We have to allow ourselves to feels these emotions, accept them in with non-judgemental awareness. This can range from acknowledging ‘tightness in the chest’ or ‘increases in heart rate’ as well as the thought content and emotions that arise. During mindfulness or meditation difficult emotions that may arise become paired with a compassionate and accepting attitude, which may gradually extinguish the fear of experiencing the emotions and any related thoughts. We relate to the experience of pain, fear, loss, etc. as they are, which are changeable and transient states of being, and that they are not characteristic of absolute reality. This may lead to increased cognitive flexibility  reflecting consciously choosing mental content to identify with, rather than habitually responding to provocative external events.

imagesPractical Exercise

When you are out tonight or tomorrow make eye contact with people, smile from your heart. You will make that person’s day, maybe even their life because when they see you smiling from your heart this makes them remember their identity on a subliminal level. Inside them there will be sign of relief, and they will be divinely guided. We bring heaven down to earth by lighting up one person at a time.

Meditation – Quick Heart Opener

Sit in a comfortable crossed legged position or in a chair. Close your eyes and focus on the tip of your nose. Inhale through a whistle breath, exhale LA. Continue for at least 3 mins. To end inhale deeply hold and relax.

This week’s classes:

Mon 23 Nov 6-7.30pm Kundalini Yoga @ Prana Lounge, 60 Horton Pl, Col 7

Tues 24 Nov Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 25 Nov 4.45- 7am Sadhana @ Uta House, call 0778011984 (FREE)

Wed 25 Nov 3-3.45pm Kids Yoga @ The Om Space, 185/9 Havelock Road, Col 5

Wed 25 Nov 7.15-8.15pm Kundalini Yoga@The Om Space, 185/9 Havelock Road

Thur 26 Nov 7.15-8.15pm Yoga to Destress, The Om Space, 185/9 Havelock Rd, Col 5

Sat 28 Nov 6.30-7.30pm Gong Healing@The Om Space,185/9 Havelock Road, Col 5

There is a way through every block – Dissolve them


Dissolve the Blocks in your life

We do not realise it but we actually block ourselves. We get entangled in our emotional wants and needs which fail to serve our real heart’s desire for connection with our infinite self.

Yogi Bhajan explains: “We have forgotten one thing. We have not come on this Earth to have a religion, not at all. We have not come here to do a business. These are all tools to achieve one thing-which is a basic human instinct—that this finite wants to merge in Infinity. We want to have not this, not that, but we want to have everything; we want to feel everything, we want to know everything, we want to merge in everything, and we want everything to merge in us. When you stop trying this, you destroy yourself. It destroys your mechanism because then you act against your own nature to seek Infinity.”

Sometimes we do not recognize that our finite experience in the human body is in part to create a polarity so we can experience the Infinite. The finite and the Infinite are like two hands which are there to both serve our heart. We feel the desire to expand and touch that infinite nature.

We may express this as a desire for:

  • Power
  • Status
  • Money
  • Looking physically good or fashionable

But when we settle for these finite goals, instead of understanding that these things are an expression of our infinite nature not our hearts desire, we get stuck. As Yogi Bhajan put it, we settle for a single peanut butter sandwich instead of the ongoing feast of plenty that will continue for all our lives.

In order to elevate ourselves as human beings and to stay on the path of our spirit, there are simple tools that can help us. They give us the clarity, courage and consciousness we need. This meditation is one of those tools.

The practice of this meditation, even briefly, locates you in your heart, opens your perception, and lets you immediately recognize the way forward. All the blocks that seemed absolute dissolve. When darkness and struggle seem to surround you, a ray of light finds its way in and it is even easier to see through the darkness. This is a state of ordinary miracles. This is a steady state of gratitude to see the constant flow of miracles that accompany you on your path. That is Dharma!


2nd Sutra Meditation: Mandhavani Kriya

“When your work doesn’t proceed, you get blocked, if you chant this mantra, then not only it will start it will start like Infinity.” -Yogi Bhajan 4/11/77

Posture: Sit in a comfortable cross-legged position with a straight spine.

Mudra: Bring the hands in front of the throat, forearms parallel to the ground. The left hand is palm down; the palm is flat and the fingers point to the right. Extend the left thumb toward the throat. Bring the right thumb between the left thumb and index finger, placing it in the center of the left palm and allow the fingers of the right hand to rest on the back of the left hand. Lock the right thumb in place and apply firm pressure on the left palm. Hold the position at the level of the throat about six inches in front of the body.

Eyes: Closed

Mantra: ad Asch, Jugaad Sach, Hai Bhay Sach, Naanak Hosee Bhay Sach

Breath: Inhale deeply and completely exhale as the mantra is chanted in a monotone.  Inhale and continue. This mantra is from the 17th Ashtapadi of Sukhmani Sahib

Time: 31 minutes.


Be sure to keep the arms parallel to the ground. The key to this meditation is locking the right thumb and keeping firm pressure on the center of the left hand. Your thumb may become sore after a while but be strong and don’t give an inch.

© The Teachings of Yogi Bhajan

Comments by Gurucharan Singh: Let each sound resonate through your whole being like a pebble across the calmest of ponds. And in that complex matrix of ripples you are still personally present and feel your vastness in equal proportion to your specific finiteness. You are in this body—at this time—timelessly and fully engaged. When you listen from the doorway between the finite and Infinite, the mantra you recite becomes the shabad—a sound that dissolves the ego as it invites the Infinite through the heart that you embody. As Yogi Bhajan instructed us:

“This is a Shabad. If you can perfect that Shabad—perfect means when you can recite it correctly at any time without any hindrance while reciting, this is the perfection of the Shabad. While reciting you can hear it accurately. You hear it within yourself, not anybody else. That means it is perfected. Then whenever you will perform it the master miracle will happen.”

Classes This Week

Gong and Breath Class Sat 17 Oct 6-7pm at Prana Lounge, 60 Horton Place, Colombo 7. Investment 1000Rs.

Mindfulness, Tues 14 July 6-7pm Om SPACE

Modern living can mean you can spend the entire day on the computer not being present or have a meaningful conversation or interaction face to face with another being. This situation can lead to neurons, brain cells literally dying, loss of memory, alzheimers, feeling mentally and emotionally exhausted.


Mindfulness another word for meditation is the antidote says a growing number of scientific studies as well as health practitioner.

The tendency to over-think is “an occupational hazard of being human,” says Kabat-Zinn.  “We’ll be projecting in the future or reminiscing about the past, or what went wrong, and who did what to whom, or who’s to blame….We’re creating narratives constantly.” It’s the constant narrative in our heads (i.e., the “monkey mind”) that leads to the sensation that we’re not really present in a moment-to-moment way. “The mind has a life of its own,” says Kabat-Zinn. “It goes here and there.”

meditation 2 So, in mindfulness, the real practice is bringing the mind back to a particular point of focus. The mind  may take a lot of redirection, since the mind’s nature is to wander. The mind can be likened to the ocean – most of the time, you’re getting bounced around by the waves at the surface. But meditation, when practiced enough, lets you dip below the waves and not be at the mercy of the choppy surface agitations. When you’re below the surface, in meditation, you’re still moved by the currents, but you’re not being slapped around by the waves.” In other words, meditation lets us get some reprieve from the constant rovings of our minds.

There are dozens of studies showing the functional and structural changes meditation can bring about in the brain.  That’s why global brands such as Google, Instagram and Facebook have all jumped on board. They practice mindfulness prior to meetings and have free classes in mindfulness for their lucky employees.

Googles guru Chade-Meng Tan, is charged with hefty responsibilities, as his official job description is to “Enlighten minds, open hearts and create world peace.” Not only does adding meditation to the work day make people happier and more present, but it also makes people more productive. The trick, says Tan, is to “get into that frame of mind on demand,” and meditation teaches people to do exactly this.

Meditation is really a form of cognitive training. This is just the next generation of exercise. We’ve got the physical exercise components down, now it is about working out how we can actually train our minds.

Attend one of my meditation classes every Tuesday at The Om Space, Colombo 5; 6-7pm. Investment 800-900Rs.

Love and light Fiona

All about our Sri Villas Retreat 19-21 September 2013


About the Venue

Sri Villas - the pool

Sri Villas – the pool

Sri Villas is a set of 3 luxurious houses all connected by an infinity pool, with a 180 degree view of the sea.   The sea is so close that the sound sends you into a deep rejuvenative sleep.  Each villa has luxury rooms decorated with a simple but elegant hand, well designed bathrooms and plenty of space to lounge around in between yoga and eating sessions.  Sri Villas gives you the space to just ‘be’ and enjoy the essence which is you.  DSCN2213We indulged in a sea bath each day.   Even though it is the monsoon season, it was just glorious to jump into the waves to have some sun and fun.

About the Retreat


During the Retreat we delved deep into our minds to teach us emotional intelligence.  Fiona began the work by teaching a very physical kriya to rid us of our body blocks.  Ending the session with writing down our negative mind patterns and learned how to, ‘not react’ or ‘act out’ these emotions but release them through our breath and mentally acknowledge and acceptance that these patterns are a part of us.

Fiona, Shaunagh and Annoushka followed this theme during the next 5 classes.  Linking the right and left DSCN2228hemispheres of the brain so we could be more conscious of our mind and its held beliefs and patterns.  During the morning sesions we experienced long, deep meditations to practice being present and conscious of those thoughts and patterns.  The teachers encouraged all to end the day writing a personal daily journal of ‘how we were feeling and coping with our thoughts and emotions’.  We experienced the negative, positive and neutral minds.  Learning how to feel the discomfort and embrace it to gain release. The final class lead by Annoushka concluded the retreat by doing a deep practice to experience the elementary self, the watcher in us all which is all seeing, completely connected and joyful. Watching the genuine joy of everyone’s faces at the dancing at the end was huge pleasure for all who took part, teachers and students alike.

About the Food



Coconut, kurrakan and lime cake

Chef German Dimaano and Sumantha prepared us some amazing and unusual foods, using kurakkan (Asia’s equivalent to quinoa), in rotis, coconut & lime steamed cake, and chocolate brownie.  They also used lotus and kolu seed, endemic seeds which have high levels of trace minerals and are a wonderful form of vegetable protein.  The green gram and sweet potato soup left us wanting more. Whilst the Vietnamese rice paper rolls were a real teaser.   Yummy avocado salads with orange vinaigrette, butternut squash stuffed with herbs and organic red rice, tomato salsa and roast beetroot, with a curd dressing were all gobbled up.  The diet was lovely fresh, healthy, plant based foods to support our emotional detox all lovingly made with an expert

Yummy avocado salads with orange vinaigrette, butternut squash stuffed with herbs and organic red rice, tomato salsa and roast beetroot, with a curd dressing were all gobbled up.  The diet was lovely fresh, healthy, plant based foods to support our emotional detox all lovingly made with an expert hand.

Stuffed Snake gourd, Red rice and salad

Stuffed Snake gourd, Red rice and salad




Find out more about all Sanasuma’s events and classes taking place in Colombo and outside. Watch out of our International teachers coming to Sri Lanka. Join our blog and facebook following as we grow our Kundalini Community in Sri Lanka.


Just for your info our website address is http://www.sanasuma.co.uk/index.php

And our facebook name is https://www.facebook.com/pages/Sanasuma/203581616391361
(please become our friend and press the like button).

Helpful websites:



music  go to www.spiritvoyage.com

Last few places left on our September Retreat at Sri Villas 19th to 21st Sept 2013

Sri Villas Retreat 19th-21st Sept 2013

Sri Villas Retreat 19th-21st Sept 2013


On this retreat will give you the opportunity to give yourself the time to know your shadow and understand negative emotions.   We are not taught how to manage our emotions.  We subconsciously wish to deny, hide or ignore them or unconsciously respond in a knee jerk reaction.  Through Kundalini Yoga and meditation, we can learn techniques to recognise, accept, forgive and release these negative feelings and thoughts, instead of being driven unconsciously by them.

Turn overwhelming feelings and being over sensitive into being able to read a situation and know how to act.

Our program consists of sunset and sunrise daily Kundalini Yoga and meditation classes taught by three different teachers, Annoushka, Fiona and Shaunagh. A Combined with conscious eating and relaxation.

Set by the ocean, Sri Villas is a boutique hotel with luxurious en-suite rooms, an open air pool and beautiful spaces to relax in please see http://www.srivillas.com.  Included in the price is all your healthy vegetarian food and drink which will combine with our program to support your emotional release.
Price for retreat Rs19,000 for 2 nights, 3 days, full board, teachings and en-suite accommodation 2 sharing.
*transportation not included

Sri Villas is only one and half hours away from Colombo and we will start on Thursday 19 September which is a Poya day and end on Saturday 21st September afternoon around 4pm.
If you have any further questions please contact Fiona on 0778011984 or email info@sanasuma.co.uk

The Three Minds

In order to understand and be the master of our emotions we have to understand we all experience negative thoughts and emotions and we all have 3 minds. The three minds are the primary way the mind processes thoughts and makes decisions. Whether consciously or driven blindly by the unconscious.

The three minds are;
· The first mind which is the negative or protective mind,
· The second mind the positive or expansive mind
· The third mind is the neutral mind.

However sometimes the 3 minds can be out of balance, this is when we experience depression, confusion and being unable to solve our problems.
The first breakthrough with dealing with negative or bad emotions comes when you realize the value and functions of the negative mind. The negative minds function are:

1. Protection

2. Finding problems

3. Avoidance

4. Containment or contraction

The more you can become aware of the process of the negative mind and integrate the observer into the process the more you can deal with your negativity and emotions.

When we understand that our emotions of anger, fear, jealousy, bitterness all have a function in our lives, we can then start to accept these qualities of emotions in us and the people around us. This does not mean we have to act them out but just be aware of them within our minds and bodies and learn how to release them.

Human evolution means our negative minds are too strong for us in this day and age, where we no longer have to worry about the basic survival needs, of food, shelter and safety. Therefore we must learn to be conscious of our negative thought patterns. Acceptance of some of the least admirable aspects of oneself is the beginning of the process of shedding the barriers created by our shadow self and development of kindness, caring and compassion.

Learning to accept the sacred origins of both your protective negative mind and hope-filled positive mind allows the neutral mind effortlessly to appear. The neutral mind is the most elusive, yet most powerful of the three. It is the mind that allows us to “see the faults of others and then un-see them.” It is the mind that gives us the vision to see the diagonal solution in every problem. It is the mind that allows us to drop our small experience of self and replace it with the vast acceptance of the Infinite variety so exquisitely expressed at every level in nature.

The neutral mind is cultivated from meditation, practicing consciousness and being present.

It is also developed by our ability to drop all addiction to the positive/negative mind dance of duality, comprised of endless conversations, dramas, arguments and battles, between different opinions of what is good or bad. The neutral mind reminds us about the reality of now and acceptance of what is.

Come to our Sri Villas Retreat to have the practical experience of understanding and coping with your negative mind and emotions.


NAAD, The Science of Sound



“Mantras are not small things, mantras have power. They are the mind vibration in relationship to the Cosmos. The science of mantra is based on the knowledge that sound is a form of energy having structure, power, and a definite predictable effect on the chakras and the human psyche.” ~ Yogi Bhajan

There is a vibratory frequency that corresponds to everything in the Universe. Happiness or sorrow, joy or regret are vibratory frequencies in the mind. When we chant a mantra we are choosing to invoke the positive power contained in those particular syllables. Whether it’s for prosperity, peace of mind, increasing intuition, or any other possible benefits inherent in mantras, simply by chanting them we are setting vibrations into motion that shall have an effect. It doesn’t actually matter if we understand the meaning of the sounds or not.

Chanting mantra produces specific vibratory frequency within the body. The vibratory frequency of a mantra draws to you whatever you are vibrating. You are like a magnet attracting vibrations to you by what you send out. As a vibration, a mood, a state of being that results from chanting, mantra is compatible with all belief systems.

Chanting is an amazing and powerful part of the practice of Kundalini Yoga. When we sing or repeat mantras, we call the heavens down to the Earth. The heavens begin to manifest in our own hearts. That is why chanting makes people feel so good, even if they do not understand the meaning of the words.

What is so truly amazing about sound, mantra, and chanting is that each one of us holds this power of transformation within us. We don’t have to go to a place or to another person to access this power. Our very own body is the instrument of transformation.

When you chant listen to the sound your voice makes and how it sounds in your body.

-Yogi Bhajan, 2/13/01, Espanola, NM

Listening Meditation

The first technique is a listening practice that Yogi Bhajan taught me in 1989 and remains a foundation of my personal daily sadhana to this day. This practice develops intuition, stills the monkey mind, and enhances the flow of communication. It is also a fabulous foundation for developing your capacity to chant more deeply. Here it is:

Posture: Sitting quietly, eyes closed and focused gently at the brow point.

Focus: Listen deeply. Isolate and identify each sound that you hear.

If, for example, a car passes outside, mentally identify the sound by stating “a car is passing outside”… “I can hear the hissing of water underneath the tires”. Then move on to the next sound…a fly buzzing, the sound of your breath through your nostrils as you inhale and exhale, the sound of someone clearing their throat. If you feel that you have identified every sound possible, continue isolating every sound that strikes your ears, even if you have already identified it once. Break it down into its subtle parts. Listen to the sounds within the sounds, the sounds within you, the sounds near to you, and the sounds very far away.

Allow every sound. Some sounds may seem unpleasant. Listen to them anyway. You may find that you tend to block certain sounds. Turn your awareness to those sounds, open up your listening ears and listen to them as well.

If you find that your mind starts to wander, simply return to deeply listening.

Time: Continue isolating and identifying every sound for 3 to 11 minutes.