Let the Mind Serve You – Kundalini Yoga 6.15pm Mon 26 March 2018

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By thinking and thinking nothing happens! Train the mind to find the solution.

Letting go is one of the powerful ways we can learn to make our mind work for us and start to develop a real understanding and control of our mind. But the big one is when we are confronted by a real challenge in the moment. When this happens, can you stop your mind from blaming, feeling shame, thinking how it should have been, would have been, why me, I cannot cope, etc? This is the real test and it is one of the reasons we need challenge in our life to help us refine our mental reactions.

Yogi Bhajan tell us this, “If we can master the use and command of the mind, we can enjoy this world and live truthfully, gracefully and prosperously.”

The challenge is that often times we feel that the mind is beyond our reach and impact. The mind acts so fast we do not have the habit or chance to stop it reacting. This is why we need to make a clear relationship with the mind. i.e. realise my thoughts and/ or feelings are not me. My mind is under me so I do not need to react to it. Instead I assess the information the mind gives to me with my 3 functional minds and decide what action to take, based on what is the highest outcome or good in any given situation.

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Practical Solutions –Here are some triggers for you to know your mind is reacting and you are under the mind:

  • Whenever you are subject to the mind you act and become inferior. You communicate to receive sympathy. You may say, “Why is this happening to me? I cannot help my feelings. I acting out of fear”.
  • Also when your negative mind says something to you, immediately it should be accompanied by the positive mind saying the polar opposite which is both assessed by the neutral mind. When this is not happening you know you are stuck in a mind loop.
  • Procrastination, thinking, talking, writing lists but not getting on and doing what is needed.
  • Resistance to what is occurring in the moment. Things not going the way you expect or want.

Yogi Bhajan gives us a really easy solution once we notice we are being triggered into reaction. If you can switch your dominant nostril breathing to the left, your mind will serve you. He says that the moment you start breathing through your left nostril your elementary self comes into to play and the totality of your mind becomes one, then the radiance will increase in your electromagnetic field and you will become very pleasant, positive instead of angry and reactive. Try this out is it really good. Sat nam x raymond.fiona@gmail.com   0778011984 www.sanasuma.co.uk www.3ho.org

This week’s classes:

Mon 26 Mar 6.15-7.30pm    Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7

Tues27 Mar 9.45-10.45am Kundalini Yoga @ Om Shambala, 143 Fife Rd, Col 5

Tues 27 Mar 3.30-4.30pm Special Needs Kids Class@ Reach Beyond, Tickell Rd, Col 8

Wed 28 Mar 5.00- 7.30am Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 28 Mar 3.30-4.15am  Kids Yoga Class @ The Om Space, Colombo 5

Wed 28 Mar 6.45-8pm       Kundalini Yoga@ 9 Greenlands Lane, Col 5

Thurs 29 Mar 11 – 1pm    Special Needs Kids and Teachers Class@ Reach Beyond

Thurs 29 Mar 3-4pm          Kundalini Yoga @ Prana Lounge, 60 Horton Place, Col 7-

Thurs 29 Mar 6-8pm  How to Play Gong& Gong Bath@ 9 Greenlands Lane, (2500Rs)

Sat   31 Mar 6-7.30pm         Blue Moon Gong Bath@Sri Yoga Shala, Thalpe, Galle

Meditation to control your breathing and 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.’ quote by Yogi Bhajan

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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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Yogi Bhajan’s Practical Science of Yoga

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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).

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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

*DRINK A GLASS OF WATER FIRST*

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

Yogi Bhanjan – A Teacher for the Ages

yogi bhajan 2Yogi Bhajan born on 26 August 1929, brought Kundalini Yoga to the West in 1968. He taught over 8,000 classes and inspired thousands of people.  He taught us how to live in today’s world of stress and strife.

He left his body on 6 October 2004. However he is still alive in his teachings and his guidance is available to anyone who tunes into his subtle presence by chanting the Adi Mantra, Ong namo guru dev namo.

yogi bhajan 1Today we celebrate his birthday and his legacy of hope, inspiration and the sacred science of Kundalini Yoga he gifted us for the upliftment of humanity.

My personal experience is that by consciously practicing this technology, I am able to cope better with the challenges in my life and relationships. But especially to be a whole person with emotional intelligence and feel healthier, happier and wiser than when I began my practice.  A special thanks you to all my teachers and for Yogi Bhajan for bringing this enlightened technology to my world. Happy Birthday dear teacher!  Please come and join us today 26 Aug 7.15-8.30pm for a special Kundalini Yoga class and meditation @ The Om Space, 185/9 Havelock Road, Col5. Stay for the birthday party, yummy veggie food and carrot cup cakes. Love Fi 0778011984yogi bhajan 1

HOW TO INTEGRATE OUR SHADOW PERSONALITY

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Over the next few weeks we will be working deeply on our subconscious mind and personalities to understand our motivation and ourselves better. So we can communicate from our authentic self. For this you will need to understand the following definitions.

Definitions?

Authentic Self: This is the projection from the reality of your soul. It is when we are intuitive and live in the experience of each moment.

Persona: A projection from the authentic self, but only the side we want everyone to see.

Shadow Self: The polarity of the Persona. Also projected from the authentic self, but our weaknesses that we do not want anyone to see. We must accept and integrate the shadow so we can feel whole.

Hidden Self: This is fake self, based on our subconscious traumas and dramas not processed in childhood. It blocks the natural radiance of the authentic self.

Mask: A projection from the Hidden Self, created to manipulate relationships and environments to satisfy the urges and agendas of the Hidden self.

Why do I need to discover the Shadow Self?

It is important that we accept we are human. By that I mean that we are born imperfect but we have to learn to see our imperfections as perfections. When my teacher Shiv Charan told me this 9 years ago I taken aback.

There are things we are naturally good at and find easy and things that we find difficult. Why not accept both equally as part of ourselves? Instead we make judgements of who we think we should be, what society expects of us.

 PRACTICAL SKILLS TO DEVELOP

  1. Do not see your weaknesses as a problem to overcome.
  2. Kindly accept them as part of you, just like accepting a scar as part of your body.
  3. Say to yourself, I accept all parts of me. Nothing is good or bad only thinking makes it so.
  4. Stop trying to be perfect. Ask yourself why you need to do everything perfectly or be perfect? Is it because you believe if you are not perfect you will not be loved?
  5. For example say I am not very good with accounts, if I acknowledge this and hire a good book keeper instead of struggling with something I really dislike and find frustrating.

THIS WEEKS CLASSES:

Mon 24 Aug 6-7.30pm Kundalini Yoga @ Prana Lounge, Col 7

Tues 25 Aug 8.30 -9.30am Kundalini Yoga@The Om Space, 185/9 Havelock Rd,

Tues 25 Aug  6-7pm Meditation @ The Om Space, 185/9 Havelock Road, Col 5

Wed 26 Aug 4.45- 7am Sadhana @ 9 Greenlands Lane, Col 5 (FREE)

Wed 26 Aug 7.15-8.15pm Kundalini Yoga@The Om Space,  185/9 Havelock Road

Thurs 27 Aug 6-7pm Healing Gong Bath, 9 Greenlands Lane, Col7

Saturday 28 Aug 5-7.30am Sadhana @ The Om Space, Col 5 (FREE)

Saturday 4.30pm Kids Yoga Class @ The Good market – Race Course

Inner Anger and the benefits of Deep Listening

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INNER ANGER

When we harbour anger, resentment consciously or subconsciously it blocks our ability to listen. Whether the anger is a quiet grinding or our teeth, passive aggressive or seething rage, the mind reacts with a hidden agenda which you may not be conscious of. It narrows our perspective, emotional focus and we miss the opportunity presented to us. We have effectively decided not to listen. When we get angry we polarize the world, all is black and white, right and wrong, good and bad. To reach this deep anger we need to clear the blocks in the body and mind to allow everything which is in the present moment and the other person’s world into our own.

DEEP LISTENING

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Weakness in listening:

The normal condition of our mind, environment and culture is not to fully listen. When someone is talking to you listen to 6% of the total conversation.

You listen to the cues not the words.

You take certain important cues that concern you emotionally or mentally and fill in the blanks.

You only become alert at these times, you are not worried about the complete conversation.

50% of the time you pretend you are hearing and listening.

You are only interested in the total conversation that you started out to project to the other person.

If you cannot accept the above you are not listening.

Deep listening involves:

Listening with ears, mind and heart.

Remaining fully present, conscious and alert.

Being deeply relaxed and centred. Understanding your own agenda before communicating. THIS TAKES LOTS OF PRACTICE.

The Benefits of Deep Listening Sunni – ai

What does this mean? Each word creates our world, each word we hear informs and connects us to this world. Deep listening is like a bats sonar, it helps us to sense the shape and momentum of the present moment. Deep listening allows us to be one step ahead of the moment. It gives us Tattva buddhi, the universal knowledge. If we cultivate this tool of deep listening, we creates a deep respect in the other person which establishes a COMMON NOTION. Step 3 of our conscious communication .

When you cannot hear yourself (your mental and outer voice) or listen to the other person there will not be mutual understanding and that is why relationships go wrong in life.

Questions to answer?

How does it feel when you are not heard? How did it colour your response?

Give an example when YOU did not listen? Did this lead to a misunderstanding? How did this lack of listening affect your relationship with the other person?

Try this week to listen to a person using all your senses. How much can you read about the other person just by listening and uses your senses?

Join my classes this week as we explore this topic, through kundalini kriya, meditation,becoming deeply present and conscious of mind. For the timetable look at sanasuma’s facebook page or website.

Guava House Kundalini Yoga Retreat

On Day 2 of our Guava House Retreat, just finished Alai Ajai meditation for the “Radiant Body”.  We have 10 bodies. You can visualise your various bodies as layers of clothing.  The physical body being the overcoat you wear for a lifetime.  We know we have a physical body because we can feel it.  Beside the physical body you have 3 mental bodies (negative, positive, neutral) and six energy bodies (soul, arcline, auric, pranic, subtle and radiant).  When all your bodies are under your direction they produce a state of pure consciousness.  This gives you the abiliy for you to see all events as the play of the Universe and recognise the Infinite in all.

The group really enjoyed the partner meditaion.  It was physically challenging and left us with a sense of connection with each other.