Turning 50 today

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Today I am 50 years old.  I am feeling so blessed!  I have very good health, I have a wonderful supportive family, two talented, engaging children, who I am so proud of and a husband by my side, despite his worries and madness is always there for me.

I woke up this morning on my birthday and felt the joys of life, after being on this planet for half a century! I am excited to live the 2nd part of my life.  Our children our grown up now and soon to fly the nest.  Much of the way I feel and act has been helped by learning this wonderful technology of Kundalini Yoga, it has given me a purpose in life, healed my body, daily supporting my physical body, and mentally giving me an inner strength to find the balance in life.  I can embrace, feel and accept the troughs in life, and I am able to see a positive light in most situations, it is just a point of view and how you see things. Becoming a Kundalini Yoga teacher is the best thing I could have done, the joy I get from teaching this technology so that others can see and feel a difference in their lives is very rewarding.  I am very happy to say that I have inspired my husband to practice, he now regularly joins me for my Wednesday class, and what a pleasure to see the difference in him!

Join me for a class at

Every Wednesday 6.30-7.30pm

At The Signal Box Centre, Glenalmond Ave (off Clarendon Rd), Cambridge CB2 8DS

Drop in: £8, Block of 5 – £35

Teacher – Shaunagh

Email: shaunagha@gmail.com                                                                  

www.sanasuma.co.uk

Mob 07845254229

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Living Lightly with Non attachment – Kundalini Yoga and Meditation

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Living lightly has not come naturally to me. I have had to be super mindful, learn and make an effort to be less attached, light hearted and forgive myself and others easily. Like everything even these qualities can be learnt. I have a very strong mind so it is easy to attach to my thoughts and feelings. I was born with a deep sense of guilt so judgement has been one of my main life lessons. But with my practice of Kundalini Yoga and meditation, I realise my life is a mirror. Shinning my consciousness on my weaknesses enables me to view my everyday challenges with loving reflection. When I get upset, I am mindful of my automatic response of blame. I am also mindful when I get a compliment, of wanting to claim it as MY victory. Through commitment to a loving practice of health, happiness and a wholesome approach to life, I am shifting away from my minds needs to a healthier energy where I can be patient and attract into my life what is needed.

My experience has shown me that letting go doesn’t mean you lose everything, it actually means you gain everything. At a very physical level, letting go can be quite an emotional experience; however, when you start practicing it you will find a freedom and a positive momentum that helps you attract everything into your life. At first the very thought of letting go can tap into our fear programming that says, when we let go, we have nothing. There is very little truth in that fear, as when we let go of holding on to people, places and situations, we release the chords of attachment and merge more into a space of neutrality and non-attachment where we have the potential to make available “everything” to come to and through our experience. Notice letting go and being nonattached is not the same thing as Detachment. Detachment is opting out of life, being nonattached and letting go is the opposite. It is inviting in life, in a spontaneous way to surprise us and provide for us, while we are as present and conscious as we can be in every moment.

Practical

Forgiving is also letting go, giving this moment forward into the next one. When you don’t forgive, you hold the moment you don’t move forward. A part of you is stuck in the sounds, tones and images of a moment that’s becoming the past. This attaches in your psyche where it will control you from the past. Releasing and no longer attaching, is like an exhale making room for the next inhale. You literally breathe life out and in with each full breath. Next time you feel yourself attaching, blaming, resenting, holding on to a moment, visualise yourself exhaling all the feelings, thoughts out of your body with the stale air. Allow the first chakra and 4th to eliminate what is no longer needed and with the inhale pre forgive yourself for that moment and all the others that will be coming along. Now try this meditation for letting go.

Gunpati Meditation helps to reroute the mental pathways and renew the mind to heal the discordant energy and make way for everything that you could ever ask for in your life.

To Begin: Sit in an Easy Pose with the eyes  1/10th open while concentrating at the Third Eye Point. Place the wrists over the knees, with your hands in Gyan Mudra.

Mantra

SAA-TAA-NAA-MAA RAA-MAA-DAA-SAA SAA-SAY-SO-HUNG

Part I Chant the mantra on a single breath, as you press the fingertips sequentially with each syllable to the thumb. Use a monotone voice similar to when you do Kirtan Kriya.

Time: Continue for 11-62 minutes.

Part II Inhale deeply and hold the breath. Move the body in a slow twist and stretch motion. Move each muscle of the body. Move the head, torso, arms, back, belly and hands. Then exhale powerfully. Repeat this 3-5 times.

Part III Immediately sit straight. Look at the tip of the nose and become totally calm and still. Meditate for 2-3 minutes.

To End: Inhale and hold the breath for 30 seconds as you physically move and rotate your body as if it is going through spasms. Move and squeeze every muscle. Repeat this 3 more times. Then inhale, sit calmly and concentrate on the tip of your nose for 20 seconds. Exhale, and relax.

This kriya allows you to let go of the attachments to the mind and to the impact of past actions so you can create and live a fulfilled life and a perfect future.

Learn to let go of EVERYTHING you are holding on to so dearly and just wait and see what the Universe will provide for you. You just never know; it might be even better than what you didn’t’ want to let go.

Let it Go. Let Life flow to you and give you everything your big heart desires.

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

Mon 3 October 6.15-7.30pm   Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 4 October 6-7pm             Meditation @ The Om Space, 185/9 Havelock Road, Col 5

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

Wed 5 October 3-3.45pm       Radiant Kids Class@ The Om Space, 185/9 Havelock Road, Col 5

Wed 5 October 7.15-8.15pm   Kundalini Yoga @ the Om Space, 185/9 Havelock Road Col 5

 

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Busting our Fears and the Midlife Crisis – Kundalini Yoga

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The midlife crisis does not have to be a crisis, essentially it is a time for self-assessment or revaluation of your life so far. It can hit during the life cycles clusters of 33, 35, 36 or 42, 44 or 54, 55, 56. At this stage in your life you have finished the process of accumulations, which pre occupied you in the first third of your life, now is the chance to decide what worked or did not work? Are you really going in the direction you want to go in? How about your dreams and ambitions when you were younger, have they been fulfilled? When this shift hits it can bring great resolution, creativity, the applied intelligence and understanding of ourselves through consciousness or bring up deep subconscious, sometimes irrational fears, of past failures or the future, that make us feel lost, nostalgic and create a deep reluctance to embrace the future. This overwhelm can easily lead to depression.

During this time of evolutionary change our subconscious fears during these life cycle changes are coming up very strongly. Deep primal subconscious fear is coming up so it can be released. Emotions are very important at this time, in order to release these emotions we must allow ourselves to feel them. The emotional body is the closest to the physical body so it makes us feel physically really uncomfortable and it is difficult to ignore. Not only do we have to deal with these uncomfortable feelings but we also have to deal with how our mind reacts to this discomfort. The mind likes to avoid pain and seeks pleasure. So it generates thoughts to self-medicate or produce emotional satisfaction like shopping, drinking, smoking, drugs, gaming, fixation on other people and their problems, whatever your pattern of pain avoidance is will surface. Avoiding these painful feelings give a temporary relief to your mind but this feel good numbing will not last very long, therefore you will back to dealing with your original emotions.

If emotionally you are really shut down, it will manifest in disease, that is why so many people are suffering from diseases at the present time.

The most primal fear we have to deal with is fear of the material world. Fear of our own survival. This is in our genes, and genetics does not care if you have a comfortable life or money or not, it just cares about keeping the species alive.

Yoga works on the physical plain, emotional and mental level. You have 2 ways in which you can deal with these feelings you can deal with them on the energetic level internally, through awareness, working with your mind, body and feelings or you manifest your deepest fears in this 3-dimensional earth plain i.e. time and space become your teachers. Both methods work but time and space is more brutal.

Yogic science helps us transcend our fears. We are born to be free, manifest our dreams and love that is our purpose here on earth. Deep meditations can rewire our brain to help us deal with our deep subconscious fears, allowing us to internally confront the fear, embrace it to erase it, so you do not have to manifest it.

Once you have dealt with this period of time you will feel emotionally more stable than before. During these times we need to intensify our self-care. Maybe change pace a little, slow down, spend more time feeling great in our skin, meditating into a place of stillness so life can come to us. We need to face the mental fear of the future and conquer it.

Practical Application – Self-care breath

breathe

Self-care breath increases inner energy and strength

boosts the immune system, and cleanses the body.

  1. Sit comfortably in a meditation posture.
  2. Open the mouth and form a circle that is tight and

precise—a boar’s mouth.

  1. Place the hands crossed over the Heart Centre, right over left.
  2. Close your eyes and sense the area under your palms.
  3. Breathe a steady, powerful Cannon Breath through the mouth. Let your mind focus on the mouth ring and shape the breath into a ring. Continue 5 minutes.
  4. To end: Inhale and hold the breath. Relax the mouth.

Mentally repeat: “I am beautiful, I am innocent, I am innocent, I am beautiful.” Exhale through the nose. Do this a total of five times. Then relax.

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 12 September 6.15-7.30pm Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues 13 September 6-7pm      Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 14 September 4.45- 7am        Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 14 September 7.15-8.15pm   Kundalini Yoga @ the Om Space, 185/9 Havelock Road

Fri   16 Sept 6.30-7.30pm     Community Class @ the Om Space, 185/9 Havelock Road (by Donation)

Sat   17 Sept 6-7.30pm                    Gong Healing @ Sri Yoga Shala, Galle

Yogic Food Wisdom – Kundalini Yoga 6.15-7.30pm Mon 29 Aug @ Prana Lounge

When I was young I would eat like a horse. I was very proud of how much I could eat and I did not care if it was a Sara Lee double chocolate cake or a McDonald’s burger. I did notice however at a certain stage in my life I started to put on weight. I was a bit outraged at the idea that as you get older you cannot eat the junk you ate as a teenager, until I discovered why during my Kundalini Yoga course in Humanology.

Now I understand that my body, mind and emotions go through regular cycles. During these cycles if I want to optimise feeling good, physically, mentally and emotionally I need to adjust my diet and activities to correspondent with these natural changes. Diet in fact should be appropriate to what we are doing and in what phase of life we are in.   The first 1-30 years roughly, are spent building the body. Our body tends to be moist and heavy we are prone to respiratory problems and phlegm. During this time, we should eat drying astringent foods like pomegranate, green apples, green grapes and drink green tea. We can also consume more fats and carbohydrates. We have the energy to burn up calories at their fastest pace during this phase in our lives.

During our middle years around 30-60 we tend towards excess heat in the body and inflammatory disorders. If you are suffering with arthritis you need to eat less yoghurt, cheese, tomatoes and vinegar. Increase cooling foods and drinks like coconut, sweet fruits, water melon, rice, milk, cabbage, squash, sweet potatoes. During this phase you need to eat one third less than you ate during the first third of your life, otherwise as your metabolism slows down you will slowly gain weight.

In our elder years we tend to become colder and drier. Elders suffer from constipation as digestive juices are secreted less. Well-cooked easy to digest foods are needed. Also anti-aging rejuvenative foods like green vegetables, beetroot, etc. Drink warm drinks, include spices like cinnamon, garlic and cloves. Apples, prunes, beetroot, broccoli, oatmeal and chickpeas are good foods for this age. Also aim to eat two-thirds less than during the first third of your life, as the muscle mass decreases in the body and the metabolism slows down further.

Practical Application

Fungus – if you are suffering from a fungal infection like candida that will not go away, you need to be conscious of your emotional state. Are you supressing feelings of sorrow, feeling a victim or are you passive aggressive? Could you reframe your thoughts and emotions and feel like you have volunteered for everything that has happened to you in life and the bigger picture of your existence.

Viruses – if you are always getting viral infections you may feel frustrated about unfulfilled expectations or life lessons. Can you reframe your life to create more compassion, tolerance and peace within by coming from your heart centre?

Bacteria – feeds on feelings of deep emotional pain and fear. Can you reframe your mind to feel you are equal to all of your challenges and face the fear and do it anyway?

Parasites – Anger fuels internal parasites. Can you start moving that heat of anger up to the heart centre where you can feel forgiveness? Do cooling pranayamas like Sitali to take the heat out of any anger issues?

Onions are anti-allergy foods. Onions contain bioflavonoids quercetin, this inhibits an enzyme, lipoxygenase which generates an inflammatory chemical. This will help reduce the inflammatory cells in the respiratory tract of asthmatics. Also good for coughs. You need to make equal amounts of onion juice and honey. Take 3 to 4 teaspoons daily.

Garlic reduces cholesterol and blood pressure as well as aiding stomach ulcers. A recent study in the Netherlands confirmed that garlic kills bacterium associated with stomach ulcers, Helicobacter pylori. Make a rice pudding using garlic and as little rice as possible and milk, cook it until it is soft and take it for 5 days.

Ginger is seen as the Universal medicine. It increases circulation, good for colds, arthritis, increases digestion and reduces phlegm. Ginger is also high in calcium and iron content. Great also for nausea, and reduces bloating. You can take up to 3grams per day in capsules or 1 tsp chopped fresh in tea 3 times a day.

Celery widely considered one of the most cooling foods which is rich in organic sodium (not sodium chloride or salt). If you suffer from insomnia you need to take a juice or steamed celery stalks before bed. 8-16flu oz. with a little prune juice will help soothe your nervous system and send you off to sleep.

Beetroot juice. King detoxifier of the liver. You must mix beetroot juice with other veggie juices so that all the toxins don’t get blasted out into our blood stream all at once. Also a great cure for haemorrhoids.

Green veggies are another great detoxifier and antioxidant. Drink 32 flu oz. per day or 4 measuring cups.

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

Tues 30 August 6-7pm             Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 31 August 4.45- 7am        Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 31 August 7.15-8.15pm   Kundalini Yoga @ the Om Space, 185/9 Havelock Road

Fri   2 Sept 6.30-7.30pm       Community Class @ the Om Space, 185/9 Havelock Road (by Donation)

Sat 3 Sept 5-7.30am  Group Sadhana @The Om Space, 185/9 Havelock Road,Col 5 (FREE)

Sat   3 Sept 9.30-10.30am     Hatha General @ The Om Space, 185/9 Havelock Road, Col 5

Sun 4 Sept 10-11am                 Hatha General @ The Om Space, 185/9 Havelock Road, Col 5

Relieve, Relax and Recharge Cambridge class at the Signal Box Wed 13th July 2016

GH Swimming poolRelieve, Relax, and Recharge

I am very happy to be back in Cambridge after a really fantastic teacher training course on Lifestyles and Lifecycles in Sri Lanka.  I am looking forward to sharing the wisdom I gleaned from our amazing teacher Shiv Charan.

However tomorrow I will be teaching a kriya which will help to recharge and relax us in these times of information overload and stress.  Learn to adapt our self, our consciousness and our nervous and gladular systems to adapt and tune into our own self sensory system to cope with the massive challenges in todays world.

Look forward to seeing you back on the mat.

Join me for Class on Wednesday 13th July 6.15 – 7.15pm

at The Signal Box Centre Glenalmond Ave (off Clarendon Rd), Cambridge, CB2 8DS

http://www.thesignalbox.org/findus.html

Strengthen Your Aura in class today Wed 24th Feb, Signal Box Centre, Cambridge

“Travel light, live light, spread the light, be the light.”
― Yogi Bhajan

shR1b6oTXebCI8TzXvAzOM0ow2KQtfrlFeQwtAZXstfm3skHjXiwV9DxP1BSj86MUTnTesA=s170The Aura is the electromagnetic filed that surrounds your body, it is like the magnetic field that surrounds the earth.  A strong aura gives us a strong and solid identity and projection. When your aura is strong it will radiate and both  atrract positivity and repel negativity.

Wearing white expands our auric radiance by at least one foot.

When our Aura is weak you may feel paranoid, lack in self trust and negativity can penetrate into your psyche and then into your physical body. Illnesses go into our Aura first.

Come to class today to work on expanding our Aura, and feel high on energy and full of life!

on Wed 24th February 2016,  6.15-7.15pm

Venue: The Signal Box Centre, The Emerald Building, Glenalmond Ave (off Clarendon Rd), Cambridge, CB2 8DS

http://www.thesignalbox.org/findus.html

​Shaunagh’ Mob 07845254229

Blog: https://sanasumainsrilanka.wordpress.com/
Facebook:  https://www.facebook.com/www.sanasuma.lk

Trust, How to Develop it? 6-7.30pm Kundalini Yoga 1 Feb @ Prana Lounge

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Who’s got your Back

Last week I watched a DVD which was very inspiring, it was called, “The Intern.” It featured a wise old man in his seventies with life experience who becomes an intern to a young self-made woman. At the beginning of the film she sees her intern as an irritation, she feels she knows better in her ego driven, self-absorbed world of dramas and traumas. The old sage (i.e. Intern) who says almost nothing, just observes, stays in the background and quietly supports her. She finally realises instead of feeling threatened by him, she sees the value of his kind support. In life our eternal old soul is sitting in the background pumping out security. Always telling us if we listen, “all is ok, you are eternal, life is a gift, relax and enjoy the ride”.   But if we do not connect to the eternal part within us, we are always in the foreground feeling we cannot trust because we have been let down by past relationships, family, friends, etc.

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It is easy to trust when things are going well but very difficult when life dissolves into chaos. It can feel like everyone else is getting what they want,but why is that no happening to me? This means you really need to change your inner reality to create the change you want to see. 

How do you trust? Trust is knowing you will be fine no matter what. But how do you get that feeling? Trust comes from connection to that quiet, inner sage who always loves you and it looking out for you. This love and commitment to yourself develops a deep inner knowing. Despite the external circumstances nothing can shake you. In those moments of foreground insecurity you have to find your key to connect to your eternal background security, which will allow you to travel from desperation to inspiration where everything becomes possible. Breath in Trust. Consciously breathing deeply through your nose can make you feel really secure and good. Conscious breathing tells our subconscious mind that all is well, I am alive. This gives us a feeling of trust and security. Also try this mantra meditation, it helps release fears and replace them with trust and commitment.

Sat nam Fi x

P.S For those of you who have not tried yoga why not come to our new Community Yoga Class 6.30-7.30pm every Friday @ The Om Space. Payment by Donation.

Meditation for Trust: Chant the Wahe Guru Mantra

Sit in Easy Pose with the hands in Gyan Mudra. Chant Wahe Guru (wah-hay goo-roo) for 11 minutes.

Chant along with the version of the Wahe Guru Mantra below.

Wahe is a statement of awe and ecstasy. Guru is that which brings us from darkness to light. Wahe Guru is an expression of complete ecstatic awe of the Divine. It expresses the indescribable experience of going from darkness to light (from ignorance to true understanding). It is the Infinite teacher of the soul. A trikutee mantra, it balances the energies of the generating, organizing, and transforming principles. It expresses ecstasy through knowledge and experience. It is the gurmantra, which triggers the destiny.

This week’s classes:

Mon 1 Feb 6-7.30pm     Kundalini Yoga @ Prana Lounge, 60 Horton Pl, Col 7

Tues 2 Feb 6-7pm          Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 3 Feb 4.45- 7am    Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

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

Wed 3 Feb 7.15-8.15pm   Kundalini Yoga@The Om Space, 185/9 Havelock Road

Fri   5 Feb 6.30-7.30pm NEW Community Class pay by DONATION @ The Om Space, 185/9 Havelock Road, Col 5

Sat 6 Feb 5-7.30am         Sadhana @The Om Space, 185/9 Havelock Road, Col 5(FREE)

5th Chakra – Throat – Shaunagh’s Kundalini Yoga Class tomorrow Wed 14th Oct in Cambridge

5th Chakra - Throat

5th Chakra – Throat

Fifth Chakra-Throat

is for the ether, hearing and speaking the truth.

It is located at the throat, it is associated with the tranchea, throat, cervical vertebrae, and thyroid.

It is the centre of truth, language, knowledge, the ability to communicate effectively.  If we are weak in our 5th chakra we may feel lethargy, unable to express ourselves effectively and unable communicate.  Any problems in the neck or throat are related to the 5th chakra.

Join Shaunagh for class tomorrow Wednesday 14th Oct to express ourselves through mantra, meditation and asanas. Time 6.45-7.45pm at St Pauls Church, Hills Road, Cambridge, CB2 1JP, ENGLAND

 

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

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

Daily Yoga & meditation Practice

Morning SadhanaWhat is a daily Sadhana?

It is a regular daily  practice of yoga, meditation and related exercises.

Yogi Bhajan encouraged all students to do a regular sadhana, to develop your own spiritual path.

A regular meditation practice provokes your subconscious to release any thoughts and emotional patterns that hinder you.

Choose a meditation and do the same meditation every day preferably at the same time.  Early morning between 4 – 7am, when it is quiet and before the sun has risen is the best time or another optimal time is between 4 – 7pm when the sun is setting, or you can do it before going to bed.

Consciously choosing to practice will build your discipline and committment.  Every day you will do the same meditation. Every day you will feel different. Sickness comes and goes. Motivation waxes and wanes.  Try to “keep up” you will develop your will power, confidence and ability to concentrate.  You will begin to see your day flow better.

Start with practicing the same meditation for 40 days to change a habit.

Keeping a diary of your practice and how you feel is recommended.  There is a great  “app” http://appstore.com/SadhanaTracker which is an easy way to keep a diary and track of what day you are on.

How to choose a meditation? I recommend http://www.kundaliniresearchinstitute.org/ website if you are not sure what meditation to choose, Nirvair Singh, teaches a new meditation every month and puts it on a youtube video. Click on the link above and scroll down the page to see the video.

Stretch out your “Body Glove”  Warming up with a few yoga asanas and stretches for between 3 to 10 minutes will you help you to sit and be more focussed before you practice a mediation. You can do the whole set, (1 to 2 minutes for each asana) or choose just 2 or 3 asanas, but keep to the sequence shown below.

 

To start – Tune in with the “Ong Naamo Guroo Dayv Naamo”

Warm-up Exercise Set

 

Kundalini Yoga Warm up Set sml

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Meditation of your choice for 3 to 11 minutes

To Finish – Chant or sing the “Lontime Sunshine Song” and 1 or 3 “Sat Nams”

The above set is a guide for beginning your sadhana daily practice.  Once you have had more experience and would like to go into a deeper practice you can choose to do the same medtiation for the following days:-

40 days to change a habit

90 days to confirm the habit

120 days, the new habit is who you are

1,000 days you have masterd the new habit

How long to meditate?

Most meditations are practiced for 11 to 31 minutes, but meditations can be practiced for up to 2 – 1/2 hours.

The different lengths of time have the following affects on the body and mind:-

3 minutes of meditation affects tbe electromagnetic field, the circultion and stability of the blood.

11 minutes of meditation begins to change the nerves and glandular system.

22 minutes of meditation balances the three minds, and they begin to work together.

31 minutes of meditation allows the glands, breath, and concentration to affect all the cells and rhythms of the body.  It lets the psyche of the meditation affect the 3 gunas, all 31 tattvas and all layers of the mind’s projections.

62 minutes changes the grey matter of the brain.  The subconscious “shadow mind” and outer projection are integrated.

2-1/2 hours changes the psyche in its co-relation with the surrounding magnetic field so that the subconscious mind is held firmly in the pattern by the surrounding universal mind.