Getting some inspirations from Kundalini yoga!
"Meditation is a procedure of cleansing the mind and taking
out the garbage in the subconscious. These three Kundalini practices
passed down by Yogi Bhajan, the master of Kundalini Yoga, will help you release conscious and subconscious
fears that cause stress, worry, and anxiety.
Meditation for Emotional Balance
This meditation is
particularly good for women and essential at times of worry, unease, and
irrationality. Normally, we breathe at a rate of 15 breaths a minute, but
when we’re able to rhythmically slow down our breath to only 4 breaths per
minute, we have indirect control over our minds. This eliminates obnoxious
behavior, promoting a calm mind regardless of our surroundings. This is a very
effective method of balancing the functional brain.
Try It
Before practicing this
meditation, drink a glass of water. Sit in Easy Pose. Place your arms across your chest
and lock your hands under your armpits, with your palms open and against your
body. Raise your shoulders up tightly against your ears, without cramping your
neck muscles. Apply neck lock. Close your eyes. Your breath will automatically
become slow. Continue for 3–11 minutes.
Meditation for a Stable Self
This meditation is an advanced practice. It stabilizes the
pranic body, resulting in an increased sense of self and elimination of
anxiety. Conscious and subconscious fears negatively impact our judgment and
self-trust every day. This meditation removes our reactions to those fears and
makes us steady.
Try It
Sit in Easy Pose with your eyelids
1/10th open, gaze focused at your brow point. Hold your right hand
4–6 inches in front of your body at the level of your throat. Curl your
fingers into a fist. Extend your thumb straight up. Hold your left hand
directly below your right fist. Curl the fingers of your left hand into a fist.
Extend your thumb straight up.
Adjust the position of your hand so
your left thumb tip is about 2 inches from the base of your right fist and
your thumbs are aligned with each other. The base of your left hand to the top
of your right thumb should cover the space from the level of your diaphragm to
your mouth. Hold your elbows so that your forearms are parallel to the ground.
Regulate your breath in this
pattern: Inhale deeply and quickly, then exhale immediately, powerfully, and
completely. Lock your breath out. Suspend your chest and keep your neck locked.
Keep your thumbs stiff and in perfect position.
Hold your breath out for a rhythmic
count of 26. With each count, gently apply mula bandha. Visualize as
you count. See and feel the energy and awareness going up your spine, vertebra
by vertebra. The count of one is the first vertebra at the base of your spine
and the count of 26 is at the top of your spine at the center of your skull.
Continue for 3–11 minutes.
Meditation to Remove Fear of the Future
This meditation clears our fear of the future, which has been created by our subconscious memories of the past. It connects us to the flow of life through our heart center.
Try It
Sit comfortably in Easy Pose. Begin by resting the back of your left hand in the palm of your right hand. Grab your left hand with your right, so that your right thumb nestles in your left palm. Cross your left thumb over your right. Curve the fingers of your right hand around the outside of your left hand and hold it gently. Place this mudra at your heart center, resting against your chest. Holding your hands in this way will give you a peaceful, secure feeling.
Meditate to your favorite version of the shabd, Dhan Dhan Ram Das Gur. Continue for 11–31 minutes. To end, inhale deeply and relax."
Also www.soyoga.com.sg
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