2009 HarJiwanYoga.com

WOMEN S YOGA MEDITATION

Sat Nam, Welcome to the Kirtan Kriya Meditation, a fundamental and transforming meditation in the teachings of Kundalini Yoga, as taught by Yogi Bhajan. It is an honor and blessing to share this with you. Personally I have seen many of my students benefit tremendously from this meditation. Chose to practice this whenever you get a chance in your busy day or make a commitment to practice it daily. This meditation is especially e!ective and powerful when practiced for 40 days straight. I have recorded two versions for you - a fully guided version and a partially guided version. Both these recordings will allow you to go deeper into meditation. Make sure to read this entire workbook before beginning your practice of Kirtan Kriya. Please do let me know how you go with it, I would love to hear from you. In Peace and Light, HarJiwan

To get the best out of your meditation here are some guidelines: Always begin each session by tuning in and end each session by tuning out (use MP3 s) It is best to find a place where you won t be disturbed and to preferably do your meditation in this place day after day. This way a special vibration will be formed in your meditation place so that over time even just sitting in your meditation place you will come into that place of calm and go deeper each time. You may even create your own Altar. It is best to meditate on an empty stomach, wait at least an hour after eating. Wear loose comfortable clothing and make sure you are barefoot; this is so your feet can breathe. The feet contain seventy-two thousand nerve endings that stimulate the energy and health within your entire body. Keep yourself and your spine warm, you may wrap a light blanket or shawl around you. Sit in an easy cross legged position, half lotus or full lotus. Use a pillow or two if you need, you may even sit in a straight-backed chair if you find it di"cult to sit on the floor to keep your posture straight. It is helpful to journal over the 40 day period, you may write daily or just every 10 days recording how you feel, shifts/changes you experience etc..it will be great to look back on later and see how you have progressed physically, mentally, emotionally and spiritually.

Tuning In - We always tune in before beginning any Kundalini Yoga practice with the sounds ONG NAMO GURU DEV NAMO There are several reasons. First, vibrating these sounds aligns our mind, body and spirit to be alert so we may fulfill the intention of our practice. A mantra is the creative projection of the mind, a sound vibration which changes or elevates the consciousness. This mantra connects us to our inner guidance, wisdom and all knowing space, the Divine teacher within. It also connects us to the lineage of this ancient science, sometimes referred to as the Golden Chain. This is a very special way to create a sacred space, particularly when practicing on your own. To begin, sit in Easy Pose (cross legged position, folding your right leg and placing it under the left knee, then bending the left knee and placing the foot under the right knee or reverse, whatever is comfortable for you) or Half Lotus/Full Lotus pose on the floor (see photo). If you feel more comfortable sitting on a cushion or two please do so. You may also sit on a straight-backed chair if you can t sit on the floor. Place the palms of your hands together at the center of your chest, thumbs pressing firmly against the sternum activating the Mind Nerve, fingers pointing upward - Prayer Pose. Keep the spine straight, chest is lifted and chin gently tucking down pulling the throat back to lengthen the back of the neck and spine. Initially follow me on the Tuning In MP3 recording provided. After a few times the mantra will become part of you. You can always refer to the recording. Each teacher may have a slightly di!erent way of tuning in, however the fundamentals are always there. Remember chanting is vibrating, not singing - to make it more e!ective chant powerfully from your naval point. Ong Namo Guru Dev Namo translates as - I bow to the Infinite, I bow to the Divine Teacher Within.

Tuning Out - Tuning out at the end of Kundalini Yoga is also a special time. We end with a traditional song known as The Long Time Sun. This can be sung or recited at the end a practice. It is a simple prayer to bless yourself, others and to give thanks to those who have passed on these teachings. Initially follow me on the MP3 recording of The Long Time Sun. There are many variations and you will come to find one, or several that resonate with you. May the Long Time Sun Shine Upon You All love surround you And the Pure Light Within You Guide Your Way On. Finish with a long SAT NAM SAT means Truth, the ultimate, unchanging Universal Truth. NAM means Name or Identity. Sat Nam a"rms - I am my Truth. Truth is my # identity.

KIRTAN KRIYA - SA TA NA MA MEDITATION The basic fundamental meditation which cuts through everything Yogi Bhajan This meditation is suggested as a 40-day practice at home. Commit to this meditation for 40 days and watch the change. Kirtan Kriya, often referred to as SA TA NA MA meditation, is one of the most important meditations in Kundalini Yoga. It was one of the first meditations taught by Yogi Bhajan and remains today a fundamental meditation recommended for every student of Kundalini yoga. It does everything for you in the order that you need. It is your teacher. As you practice it regularly it will readjust and align you thus bringing balance into your mind and your life. The very sounds used in this meditation represent the cycle of life and creation. SAA - Infinity, beginning, cosmos TAA - Life, existence NAA - Death, change, transformation MAA - Rebirth This meditation is given for everything from breaking habits to achieving emotional balance. It is a catalyst for change because it is a very powerful spiritual cleanser. Practicing this meditation brings a total mental balance to the individual psyche. It helps you focus and center yourself. If you are willing to change and welcome a new dimension of being into your life, this meditation is for you. Physically, yogis believe Kirtan Kriya stimulates your pituitary and pineal glands, which become balanced and active. When you press the fingertips in SA, TA, NA, MA you activate points that help the energy flow along the meridians to the brain. Kirtan Kriya will also help you release deeply held impressions from past negative sexual encounters, cleansing your aura and psyche, it will reestablish your aura as your own. In fact, this meditation is considered the highest meditation for a woman. All you have to do is do it. You can trust the process of this amazing ancient technology. This meditation is a jewel!

DIRECTIONS Sit with a straight spine. Bring your mental focus to the Brow Point, the space between your eyebrows also known as the Third Eye. Chant SA TA NA MA which means Existence, Life, Death and Rebirth, the whole mantra means I am the Manifestation of Truth. Alternately press the thumb with the four fingers. Press hard enough to keep yourself awake and aware of the pressure. Keep repeating in a stable rhythm and keep the hand motion going throughout the whole meditation. SA press the thumb and the first or Jupiter finger together with pressure. TA press the thumb and the middle or Saturn finger together. NA press the thumb and the ring or Sun finger together. MA press the thumb and the small or Mercury finger together. The Jupiter finger brings in knowledge, expands our field of possibilities and releases us from limitations. The Saturn finger gives us patience, wisdom and purity. The Sun finger gives us vitality and aliveness. The Mercury finger aids clear communication.

Each time you close a mudra by joining the thumb with a finger, your ego "seals" its e!ect in your consciousness. Visualize or feel each individual sound come in the Crown Chakra (Tenth Gate) at the top of the head, down through the middle of the head and out to Infinity through the Third Eye, so that the flow of the sounds form an L. This is very important and must be done with each sound. It is an essential part of the cleansing process. So for example: As you chant SAA, the S starts at the top of the head and the A moves down and out through the Brow Point, projected out to Infinity. This flow follows the pathway called the Golden Cord - connection between the Pineal and Pituitary glands. If this part of the meditation is not done, you may experience a headache. If emotions come up, you can incorporate them in the chanting, i.e. if you feel frustration then chant out the frustration. Whatever you experience is OK. Try not to avoid or control your experiences, just be present and simply be with what is going on and go through it. If you find your mind wandering and that the monkey mind kicks in, just be aware of this and gently bring your mind focus to the sounds of the mantra. 11 MINUTE VERSION Yogi Bhajan has said that during this stressful time it should be done for at least 11 minutes every day. For the eleven minute version do: 2 minutes OUT LOUD 2 minutes WHISPER (audible) Keep hand movements going throughout meditation 3 minutes chant SILENTLY. Keep the hands, L in the head and go deeply into silence mentally vibrating the sound. 2 minutes WHISPER 2 minutes OUT LOUD To End: Inhale deeply and suspend the breath as long as comfortable. Now raise the arms up in the air, inhale as you stretch the hands up as far as possible spreading the fingers wide and vigorously shake the arms and fingers. You can involve the whole body and spine. Exhale. Repeat 1 or 2 more times if you desire. This is an important part of the meditation as it helps move and release the energy in the body. Relax for a few minutes before going about your day or relax on your back. If it is before bed time, simply go to sleep.

40 day Meditation Journal Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Notes:

40 day Meditation Journal Day 31 Day 32 Day 33 Day 34 Day 35 Day 36 Day 37 Day 38 Day 39 Day 40 - Congratulations! Notes:

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