MINI CHECK~IN & INTRODUCTIONS
6:30-6:45pm
ALTERNATE NOSTRIL BREATHING - 3min
Lowers heart rate and reduces stress and anxiety.
Synchronises the two hemispheres of the brain.
Purifies the subtle energy channels (nadis) of the body so the prana flows more easily
Lowers heart rate and reduces stress and anxiety.
Synchronises the two hemispheres of the brain.
Purifies the subtle energy channels (nadis) of the body so the prana flows more easily
Become aware of breath - Long deep breathing
Tune in with 3 Oms
Tune in with 3 Oms
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LEFT NOSTRIL BREATHING (3min)
Breath: Sit in Easy Pose. Close your right nostril with your right thumb, your other fingers are stretched straight up as antennas. Your left hand is in Gyan Mudra (illustration) on your left knee. Close your eyes and concentration at your 3rd Eye. Begin to breathe long and deep only through your left nostril. Continue for three minutes. This breathing activates the Ida Nerve Ending in the left nostril, which relates to calmness and relaxation. Left nostril breathing is associated with the moon energy, which is changeable, feminine, yin, giving, and cool. Breathing through the left nostril can calm you and lower your blood pressure. Our body is a finely tuned machine operating on positive and negative electrical currents. In the ancient science of Kundalini Yoga, we are taught that there are two energies called Ida and Pingala that intertwine up the sides of the spine and that unite to form the Sushmana, the central channel. The Ida energy, on the left, is the moon energy: reflective, calming, cooling, female. The right is Pingala and has the energy of the sun: bright, fiery, awakening and male. We compare these systems in our Western terminology as the sympathetic and parasympathetic nervous systems. The sympathetic system, Pingala, is the fight or flight system and charges you up in times of danger. The parasympathetic system, Ida, slows you down and helps your body automatically run its day to day jobs of digestion, elimination, sleep cycles and more. When you need to calm down, when your mind is racing faster than a hurricane, or when you can’t go to sleep, try left nostril (Ida) breathing. Simply take your right hand and, with your fingers outstretched, block off your right nostril by putting gentle pressure on it with your right thumb. Be sure to keep the rest of your fingers straight and pointing up towards the sky; the fingers act like antennas for the “cosmic” energy that surrounds us all. (Alternately, if sticking your fingers up in front of all your friends might not be the most appropriate thing to do, use any finger to block off the side of the nose) |
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MEDITATION FOR COMMITMENT
This will keep your spine strong so you have the backbone and energy to accomplish what you want. This will release tension and send energy up your spine. Every vertebra will awaken. This can help you feel calmer and more powerful, ready to take on anything. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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PRACTICE FOR OWNING YOUR BIRTH SPACE (3-8min)
Kegel exercises can help you start to own the space in your body from which you will birth: During urination stop and start the flow of urine four to eight times, isolating the muscles of the birth canal from those of the abdominals and the rectum. This meditation will help you break through fear when it threatens to overwhelm you: • Sit in Easy Pose, eyes closed, and extend your arms out to your sides, parallel to the ground. • Close your hands, bringing the fingertips only to the base of your palm, thumbs up. • Keep your spine straight and your chin slightly tucked. • Inhale and begin rotating your hands around your wrists, thumbs revolving full circle, up and back to down and back. • Maintain a tight grip on your fingers and continue for seven to eight minutes with powerful breathing. Start at three minutes if you like. The power of fearlessness will come to you! Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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BANISHING FEAR (2min)
• Sit in Easy Pose, with your eyes closed and rolled upward, and extend your arms out to the side, parallel to the ground. • Close your hands, bringing the fingertips only to the base of your palm, thumbs up. • Keep your spine straight and your chin slightly tucked. • Inhale and bring your thumbs to your shoulders, returning your hands to the original position with an exhale. • Go as fast as you can and don’t let your thumbs touch your shoulders. • Continue with powerful breathing for two minutes to stimulate your pituitary gland. Work up to seven minutes. |
WARM UPS / POSE RELEASE
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SUFI GRINDS - 3min
This practice helps to raise the energy from the lower to the higher, moving from the first chakra upwards. It helps to activate and move the kundalini energy that lies at the base of the spine. This energy is said to be dormant and inactive leading to imbalance in the body and mind. |
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ROCK POSE SPINAL FLEX - 3min incl. rest
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ULTIMATE EXERCISE FOR BETTER NURSING ~ Spinal Twists - 3min
This opens your heart centre, improves circulation, and purifies the blood that makes milk. As you practice this pose feel confident that you have all you need to produce complete nourishment for your child. Plan on being rather dreamy for the first year of your child’s life, if only because the energy to produce milk is so internal and miraculous. Live life slowly and as simply as possible for your new family, giving your child the security they need. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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CAT COW - 1-3min
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CHILD'S POSE
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HEAD ROLLS - 3min
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EXCERCISES
MINI RELAX
Age is measured by the flexibility of your spine. All 26 vertebrae have received stimulation and all the chakras received a burst of energy
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EXERCISE FOR EMOTIONAL BALANCE - 3min
• In Easy Pose, stretch your arms up above your ears with the palms facing each other stretching to the sky. The fingers are side by side but the thumbs are separate. Keep your arms and palms stiff as steel, reaching high the entire time. • Begin to move the arms back and forth like you are fanning your head, 15-20cm out, and then back in. Your eyes are closed and rolled upward. Move powerfully for at least three minutes, working up to seven minutes. This exercise energises by building your electromagnetic field, and improves the balance in the hemispheres of your brain so that your whole body can adjust itself: Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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BUTTERFLY - 1-3min
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ONE LEG STRETCH AND EXTEND BACK - 3min + 3min
- P leg one side to centre
- advance to back and bum up
- repeat otherwise
LIFE NERVE STRETCH (1-3min)
- courage and endurance (high strung & anxious)
- V legs straight in front
- Palms facing above head
- exhale bend to left
- inhale up
- exhale bend to right, etc…
- 1-3min
- Graceful breath rhythm
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“THERE’S LOVE ENOUGH FOR EVERYTHING” EXERCISE (3-7min)
This exercise stimulates the heart chakra, reminding us of the limitlessness of love: • Sit on your heels or in Easy Pose with a straight spine, your hands at the center of your chest in Prayer Pose. • Focus your eyes at the tip of your nose. • Begin to extend your arms fully out to your sides as if you are pressing against two walls, then return to the starting position. • As you move your arms, repeat the sound “Hummmmmm” out loud, with your lips coming together as if to create a gentle buzzing, like the sound of a bee. “Hum” is the sound that opens the heart. Continue for three to seven minutes. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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EXERCISE FOR STRONG, LOVING ARMS (26 times - 2min)
This gets your arms strong, and your heart open, ready to receive your baby. • Begin by stretching your arms out in front of you with your palms firmly pressed together, elbows straight, arms parallel to the floor. • As you inhale deeply through your nose, open your arms out wide in a large, expansive gesture. Feel the area of your heart open and expand as your lungs fill with air. • Keep your arms opening and stretching, eventually stretching back as far as they will go, stretching your shoulder blades to touch each other. Really feel the stretch as though your arms were giant wings you are stretching in the bright morning sun. Feel the stretch across your chest, under your arms and your ribs, down the arms and out through the fingertips. Keep your arms parallel to the ground the entire time. • When your arms are stretched as wide as they can go, begin exhaling through your nose, and bring your arms back to the original position, ending with your palms pressed together once again. • Do this twenty-six times with your eyes closed and rolled up to your Third Eye point. • Remember to inhale and exhale powerfully, silently reciting “Sat” on the inhale and “Nam” on the exhale. • Move at a moderate pace. Your arms and heart will be so ready to receive the one. This is good for Dad to do also. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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BEAR GRIP CHEST SEE-SAW
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BEAR GRIP THROAT TO OVER HEAD
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STANDING
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EASING BACK AND HIP DISCOMFORT - 6min
• In a standing position, open your legs as wide as you can while still maintaining a secure sense of balance. • Form a 90-degree bend with your elbows, forearms more or less parallel to the floor and extending away from your chest in a relaxed position. • Now rotate your hips in a plane parallel to the ground at a moderate pace in as large a circle as possible. Move from your hips, not your knees. Keep your knees as straight as possible. • Work up to three minutes to the left and three minutes to the right. This exercise opens your hip area and helps give you the will to fight and not give in. It is believed by yogis that this kriya helps you to never feel victimised but to experience your own will and strength. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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CREATING STAMINA AND POWER - 15min
• Put your feet parallel to each other, hip-width apart, hands in a prayer position in the centre of your chest, and your eyes slightly closed but opened enough for good balance. • If your heels come off the floor when you come down, double up a blanket and place it beneath your heels. • At the bottom of the squat, make sure you tip forward, placing your hands on the floor and pushing your buttocks up, then slowly rolling your body up, raising your head last. • Sweep your arms up over your head, pressing the palms together in a prayer and lowering your hands to your heart. • Begin again, taking your buttocks each time as low to the earth as they will comfortably go while your entire feet remain on the floor. • Always use your hands to push up; don’t just come up with your legs because that puts too much pressure on your uterus. • Inhale “Sat” as you raise your arms up above your head, and exhale “Nam” as you bring your hands to the floor. Squat fifteen times. Make sure you do them correctly by squatting with the entire foot on the floor. Yoga is how we build our stamina for labor. Go through the discomfort to the other side. Become sensitive inside yourself to know the difference between stretching & strengthening, and straining. Then keep going. Don’t run from it, breathe into it. Then when you get to your labour you don’t have to run away because you don’t know what to do. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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EXERCISE FOR CASTING OUT DOUBT
• Stand, and then place your hands firmly on your thighs above your knees, keeping them slightly bent. • Exhale and bring your chin to your chest, tucking in your tailbone. This is called Standing Cat Pose. • Then inhale, raise your head and tip your pelvis up, creating a sway in your back only as much as is comfortable. This is called Cow Pose. • Alternate these poses for a minute, or as feels good. • Then, begin to grind your pelvis in a circular motion clockwise. • Do this for three minutes; reverse and continue, keeping your knees bent and the pressure off your body. It must feel good. This is a posture to take a few minutes to clear your mind and receive clarity, passing through the valley of doubt to clarity. Keep your eyes closed and focused upward if you can and still feel balanced. Keep them open if you can’t. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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EXERCISE FOR ENERGY AND CIRCULATION
• Brace yourself against a wall with your arms out and your palms flat on the wall. • Lift your weight up onto the ball of your foot, squeezing the muscles of your ankles, your calves and knees, thighs and buttocks. • Release and lower your weight to the floor slowly so the entire foot is on the floor. Do this twenty-six times, building up to fifty-four if you can. As the circulation increases your legs will burn, guaranteed! To create new circulation in your home, begin by infusing your own body with more energy and circulation: Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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TREE POSE: EXERCISE FOR BALANCE, STRENGTH, AND FOCUS (4min)
• Come standing with your weight evenly distributed along your feet, and your spine straight as if you are being pulled toward the ceiling on an invisible string. You can start out next to a wall for balance. • Bring your hands in prayer pose to the center of your chest, then lift one foot up and place it on your opposite ankles, knee, or inner thigh, depending on your balance. • Softly lower your eyes and focus out and down about five feet in front of you. As your balance steadies, lift your arms out and straight up to the sky, arms parallel and palms facing inward. • Do this for two minutes on each side as you breathe long and deep. Inhale and exhale from your belly, your baby’s home. Become a tree and experience standing tall, majestic, and solid! Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful (p. 81). St. Martin's Publishing Group. Kindle Edition. |
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DANCE OF JOY
The stretching and twisting and rocking you yourself did when you were in the womb are exactly the postures and exercises that sustain your body for a long, healthy, flexible life. So do what your baby is doing—move however it feels good to move. Don’t let a day go by without dancing! Put on some music and dance and dance. Play whatever music you like. Be your own DJ. Let the music be uplifting and the rhythm strong but sweet, or primal, or ethnic, something that brings the joy out of you. I love the Beatles. Keep going for eleven minutes or more and move your hips. Don’t let even one part of your body go unmoved! Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
MEDITATIONS
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MEDITATION FOR HEALTH, HEAD TO TOE - 3min
Yogis use the following meditation to stimulate every organ in the body to greater health. This breath and arm rotation will energize and stimulate every organ in your body, including your brain: • In Easy Pose, stretch your arms out to your sides with your palms down, parallel to the ground, and elbows straight. • On each hand touch your thumb to the mound of your pinkie and then close your fist around your thumb. Keep your elbows straight as you revolve your arms and your fists in backward circles about a foot and a half in diameter. • Breathe like a cobra with a hissing breath through your nose. Do this for three minutes. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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MEDITATION FOR INCREASING INTUITION - 5min + 3min
• come into Rock Pose and close your eyes. • Move your arms as if you are swimming freestyle, extending one, then the other, in constant motion in big circles, elbows pulling the arms above your shoulders. • Do this for eleven and a half minutes. You may want to begin at five minutes and work up. Put on music with a good rhythm if you like. Yes, it is hard work, but it is worth every stroke. Keep up! As you swim imagine yourself in a vast ocean as night is falling and a storm is coming. You can’t see the shore, so you use your intuition to determine which way to reach the shore. Project yourself in that direction, and swim vigorously so that the motion will naturally put your breath into rhythm. • Then, come into Child's Pose, putting your forehead to the floor and come onto your knees with your buttocks resting on your heels, relaxing your spine. You have made it safely to shore! Feel gratitude in every cell. Stay here for up to seven minutes. • Inhale deeply and move your spine to loosen it up. Gradually rise and relax. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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HEALING EMOTIONAL WOUNDS FROM THE PAST MEDITATION - 3min
• Sit in Easy Pose and raise your right arm up to sixty degrees in front of you. • Bring your left arm behind you in a sixty-degree angle pointed downward. The two arms should form a straight, sixty-degree line front and back. Keep your elbows straight and the index finder of each hand extended, with the thumb locking down the other fingers. • Close your eyes and focus downward as if you are looking through the centre of your chin. Breathe slowly and deeply. Do this for three minutes. • Then, maintaining the same arm position, extend your pinkie finger on both hands with the index fingers. Eyes remain focused at the chin; do this for another three minutes. • Finally, extend all your fingers and tighten the muscles of your body while you stretch out the arms towards Infinity for another three minutes. Inhale as deeply as you can, then exhale slowly and evenly; repeat this breath twice more, and you’re finished! Again, start at one minute for each posture, if you like, and build up to three minutes. Remember it's not time but love that heals all wounds. This meditation will heal even where you don’t yet know healing needs to be done. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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MEDITATION FOR CONNECTING TO FAMILY ~ Shoulder shrugs
Feel how good this sound feels running through you. “Ong” means Infinity in its most creative form.… Hey, that sounds a lot like you right now! Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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MEDITATION FOR MENTAL BALANCE - 3min
• Sit quietly in Easy Pose. • Extend your arms out to your sides like great wings, palms flat and facing the floor. • Begin flapping just your wrists and hands rapidly, as though you were flying furiously through the air. Your arms will move slightly from the shoulders, but the action is in the wrists. • Breathe in long, deep inhales and exhales and continue for three minutes. As yoginis we learn to create a neutral mind. Every negative thought is met with a positive thought. Standing by a fireplace you might think, “The flames could burn me,” then in the next breath, “Look at how beautiful the fire is and the warmth it offers.” While labouring a voice might say, “I can’t do this, it’s too hard,” then you must follow with, “Yes, I can. Yes, I am stronger than I have ever been in my whole life.” That is the see-saw of the positive and negative mind. It is the nature of the mind to have a thousand thoughts pass by in the blink of an eye. Our minds, like tuning a radio, pick up the strongest frequencies of where we are at the time. Meditation takes us back to the neutral mind, the balance point on that see-saw, which is the mind we will birth from, and the mind we must operate from as mothers. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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MEDITATION FOR BEING ENOUGH JUST AS YOU ARE
• Sit in Easy Pose and relax your right arm on your right knee. • Take your left hand and have it face your heart center about six inches from your chest. • As you say “I am,” move your hand toward your chest until it is only four inches from your heart. • On a second “I am,” take the hand twelve inches out from the chest. Inhale and draw the hand to the original position. With each movement of your hand you are extending yourself beyond all the limits you have set for your body. • Continue this cycle for eleven minutes, starting at five if you like. • As you do this, imagine that when your hand is close to your heart it is representing the “little me.” When your hand is furthest away from you, it represents the big, ever-expanding nonlimited Self. In this meditation it’s as if the “little me,” the finite, limited self, merges to become one with the “big me,” the infinite Self, over and over again. You will have an experience of how great, strong, and vast you really are. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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MEDITATION FOR MAKING DECISIONS
• Sit in Easy Pose with your eyes closed focusing at the Third Eye point. • Bring your hands into prayer pose at the center of your chest and then slide the left hand up until the entire palm is higher than the right. Your right palm will be touching your left palm just below the wrist. • Inhale “Sat,” and exhale “Nam.” • Breathe as long and slowly as you can for three minutes. This meditation will help build your inner knowingness. Good decisions come from an informed mind, body, spirit and emotions. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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CONNECTING WITH YOUR BABY MEDITATION (3-11MIN)
• Sit in Easy Pose. • Press your palms together in front of your nose, arms out horizontal with elbows parallel to the ground with the tips of your middle fingers level with your brow. • Focus at your Third Eye point, eyes closed. • Breathe deeply and evenly; start at three minutes and work up to eleven minutes. • To end, stretch your body lightly and gently for two minutes, in whatever way feels comfortable. At this stage, you can connect mentally to your child. With your partner and a group of friends, enjoy this meditation to open the heart chakra, the center of compassion. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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MEDITATION FOR CREATING A BEAUTIFUL WORLD
This powerful meditation helps to bring healing and peace to our planet, and is meant to be done for forty days. • Sit tall with a straight spine, pulling your chin slightly in, chest out, shoulders relaxed. • Place the hands in Prayer Pose at the center of your chest, pressing your palms firmly together. • Roll your eyes up to your Third Eye point and imagine you are sitting atop a tall mountain overlooking all of humanity, and sending waves of peace over the entire globe. • The mantra, “Ra Ma Da Sa Sa Say So Hung,” is a very powerful sound current and has immediate effects to bring healing to yourself and others. The sounds translate as: Ra = Sun Ma = Moon Da = Earth Sa = Infinity Say = Totality of experience So Hung = I am Thou “Ra Ma Da Sa” melody bar • Chant out loud for twelve minutes, chant in a whisper for five minutes, and be silent for one minute. End by inhaling deeply, and as you exhale sit for a little bit and give this prayer to those who need it. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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MEDITATION FOR SELF-LOVE AND ACCEPTANCE
In practicing Kundalini, we are constantly creating the inner unity, the yoga of our individual self with the Infinite Self. For this meditation you will need a piece of fruit, any kind you like. The fruit will be charged with all of your self-love and acceptance, and then you will eat it, in effect giving back to yourself. • Now, sit in Easy Pose with your left hand stretched straight out in front of you holding the fruit. • Hold your opposite hand about four inches above the fruit. Keep your arms straight and your eyes closed. • Concentrate on connecting the navel point to the fruit, as if you are taking the prana, or life force energy, and blessing the fruit. Keep going! • After nine minutes, hold the fruit with both hands right at your navel point, and breathe long and deeply for two minutes. • Then, with the fruit still at your navel, inhale as deeply as you can and then lengthen the exhale out for as long as you can. Be conscious of this rhythm and continue for seven minutes. • End by pressing the fruit against your navel—be careful not to squash it!—and press your tongue to your upper palate. Exhale, and then eat your fruit! |
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MEDITATION FOR BEING PATIENT
This Jupiter meditation will help bring your nervous system into balance and help you grow patience! Sitting in Easy Pose, eyes closed and rolled upward, extend your arms straight out to your sides, parallel to the ground, palms up, elbows straight. Using a powerful breath, begin to move only your Saturn finger, the middle finger. Inhale and you raise the middle finger and exhale as you lower it, coordinating the movement with the breath for seven minutes. Start with three minutes, if you like. You simply must do it to see how well it works in just three minutes. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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MEDITATION FOR BEING HAPPY
This is called the Smiling Buddha kriya. The story goes that a brahman found Siddhartha nearly starved and in an unhappy way, unable to walk after a forty-day fast. The brahman nursed him back to health, and when Siddhartha finally began to smile again, the brahman taught him this kriya. Siddhartha went on to become Buddha who found Enlightenment under the bodhi tree! • Sit in Easy Pose and curl the ring and pinkie fingers in, pressing them down with your thumb while keeping your first two fingers straight. • Bring your arms up so that your elbows are pushed back and a thirty-degree angle is made between the upper arm and forearm, keeping the forearms parallel to each other. Palms face forward. • Close your eyes and concentrate on the Third Eye point very powerfully. • Chant mentally, “Sa-Ta-Na-Ma.” The sound “Sa” expresses the infinite; “Ta” expresses life; “Na” expresses diminishing; “Ma” expresses light and regeneration. • Do this for eleven minutes, then inhale deeply, exhale, open and close your fists a few times, and then relax. You will be smiling! Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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OPENING YOUR HEART (3-5min)
• Sitting in Easy Pose, put your hands in gyan mudra, pressing your index finger to your thumb. • Begin moving your arms as if you are doing the butterfly stroke swimming through the water. A butterfly stroke means both arms are straight and the movement is back and then up over your head, around and down in front in a full circle motion, pulling the water with cupped hands. This opens the heart, lungs, diaphragm, immune system, and glandular system. • Breathe deeply and evenly through your nose, and continue for three to five minutes. This meditation will open your heart and consciousness to new concepts, new possibilities, to freedom. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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MEDITATION FOR PLEASANT DREAMS
It is said that those who practice this kriya (a word meaning “a completed action”) have all things they need come to them. • Sit with a straight spine in a comfortable position and roll your eyes up to your Third Eye point. • Take your tongue and roll it into a V shape with the tip just outside of the lips. Inhale deeply through the rolled tongue, and exhale through your nose. This breath pattern releases obstacles in your mind to allow intuitive truth to come to you. • Continue this for three to seven minutes. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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MEDITATION FOR TRUSTING AND LETTING GO (7min)
• Sit in Easy Pose and raise your arms parallel to the floor with palms facing down. • Split the fingers of each hand so that the index and middle fingers are together and the ring and pinkie fingers are together, thumbs relaxed. • Close your eyes and breathe for seven minutes. • To finish, inhale deeply as you stretch your arms and tighten your whole body. Exhale and repeat this sequence twice more. This meditation is very powerful. It will help in letting go of fear and resentments, all the mental blocks that hinder the baby’s arrival, by trusting and letting go. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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PEACE SLEEP PRACTICE: WHITE SWAN MEDITATION
Before bed, take a nice, warm, candlelit bath with a few drops of lavender essential oil in the water. After you’ve dried off, put on a nice cozy robe and come sitting into Easy Pose. This is called the White Swan Meditation, which for eons was among the most sacred and secret meditations used by advanced yogis: • Make a fist with both hands. • Put both fists with the backs of your palms toward you, palms away from you six to eight inches in front of your brow point. • Extend your thumbs and press them together until they become white. You don’t need to press hard, just firmly. • Allow the last joint of the thumb to relax and bend back as much as possible. • Fix your eyes for a moment on the white tips of your thumbs, then close your eyes and mentally envision the white tips. • Begin long, deep, and slow breaths, inhaling “Sat,” exhaling “Nam.” • Begin by doing this for five minutes, working up to eleven minutes as your focus increases. • Slip from this meditation into bed and sleep like a baby. Nightie night! Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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MEDITATION FOR PREPARING FOR BIRTH:
LEAVING THE FEAR AND WELCOMING THE CHALLENGE (2-7min) • Extend your arms straight out to your sides with your palms facing out as if you’re a traffic police officer holding back cars at an intersection. • Inhale as you raise your arms up over your head, creating an arc; your palms cross over and slightly in front of your head, but do not touch. • Exhale your arms down. As you exhale, lower your arms to their original position. On the next inhale raise your arms again but cross the palms over and slightly behind that top of your head. Continue this for two minutes, work up to seven minutes. This will clear the worry out of your chest, heart, and lungs, and replace it with love and optimism. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
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BRIGHT LIGHT MEDITATION
When we are balanced we are attached to the truth, and not to fear. • For this meditation, sit in Easy Pose. • Inhale, and extend your arms straight out to the side, parallel to the ground with your palms facing up. • As you exhale, bend your elbows and bring your hands up to your shoulders. • From this position, raise both elbows toward your head, touch your hands behind the back of your neck, lifting the shoulders and the entire spine. • Lower your elbows as you exhale. • Continue for three minutes with powerful breathing while you mentally chant the word, “Har,” which means God. Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful |
MOTHER POWER MEDITATION
This meditation is called “Mother Power”:
• Sit with a straight spine in Easy Pose with your hands at your knees in gyan mudra, pressing your index finger to your thumb.
• Chant the sound “Maaaaa” eight times per breath for three to seven minutes.
• Then, sit quietly and see light expanding throughout your heart.
Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful
This meditation is called “Mother Power”:
• Sit with a straight spine in Easy Pose with your hands at your knees in gyan mudra, pressing your index finger to your thumb.
• Chant the sound “Maaaaa” eight times per breath for three to seven minutes.
• Then, sit quietly and see light expanding throughout your heart.
Khalsa, Gurmukh Kaur. Bountiful, Beautiful, Blissful
SAVASANA
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