In this blog post I will share with you why I meditate, a bit about Kundalini Yoga & Meditation, then a simple breathing meditation that I have been practicing this spring for clarity and peace (read and practice at your own risk).
Before I began practicing yoga and meditation over 10 years ago, I was intrigued with our ability as humans to develop a pratice that allows us to control our minds, to regulate emotions (therefore our experience of life), decrease anxiety, increase peace and awareness.
To me, this is the key to live a life that is happy, healthy, and one that I steer in the direction I want to go in as opposed to making choices that come from my fears and anxieties.
I thought..if I can develop some kind of practice where I can calm my mind, release fears, increase inner peace, develop my intuition and connection with myself.. I can live in my truth. Meaning I would make decisions in my life that are aligned with who I truly am and with that which I want to experience in this life. That is when I found the yoga of awareness, Kundalini Yoga & Meditation (as taught by Yogi Bhajan).
Simple questions that I asked myself in my early 20s like... what kind of life do I want to live? where in the world do I want to live? what type of partner do I want by my side? what type of partner am I? what kinds of foods make me feel good/which don't? what kind of friends do I want in my life? what kind of person do I want to be? what kind of job do I want to have? what kind of impact in the world do I want to make? how can I give to others? ...would have been very different had I answered them before finding this practice.
To keep my mind clear, my connection to my soul clearer, and to live out my purpose and path in this life. This is why I meditate. When the total me is in a relaxed state, and I feel connected and unified, magic happens. Relationships flourish, goals are met, opportunities show up, the day to day is happy, fun, inspired and there is a ripple effect as people around are also uplifted. I have experienced this by dedicating some time everyday to a meditation.
What is Kundalini Yoga & Meditation?
The word "yoga" means "to unite". If you have taken a yoga class, you have most likely left the class feeling a sense of unision, and connectedness within.
What I experience through yoga & meditation is the elimination of any feelings of separation (which comes with fear, anxiety, experiencing yourself as a victim, projection onto others, anger, etc) and instead a feeling of connectedness.
Kundalini Yoga was brought to the U.S. in 1969 by a man from India named Yogi Bhajan. Kundalini Yoga is also known as the "householder's yoga" because of the tools within the practice allow you to experience their benefits immediately.
This practice involves physical movement, breath, meditation and mantra. Put simply, you show up, you tune in, you move your body through specific exercises that balance your energy centers, nervous system, glands, you breathe in unision with the exercises, then it's relaxation time, after that we meditate.
There are various types of kriyas (or set of exercises) as well as meditations in Kundalini Yoga and they are all designed to focus on paying attention to a specific area (ex; burn out anger, improve sleep, strengthen the immune system, etc.) and all produce a specific result. If you would like to learn more about Kundalini Yoga as taught by Yogi Bhajan, I highly recommend attending a class near you in order to experience it.
This practice added so much to my life, that after a short time of practicing, I chose to go through teacher training and get certified. I have been a certified Kundalini Yoga and Meditation teacher for over 7 years now and through the lifetime of this blog I will share tips and tools from this wonderful science that have benefited my experience through this life.
Sometimes when it's a new season I like to begin a new meditation practice to get a new perspective.
This Spring, I chose a meditation that I've kept in my back pocket for years, it has allowed me to experience a lot of clarity and has a soothing, and calming effect ~ Sitali Pranayam ~is simple and for me, it helps to shut down the noise.
Why I chose this meditation.
Lately, I have bounced around a lot of ideas, goals, things I want to accomplish, and while that is exciting and creative, it can also be overwhelming and be accompanied by stress.
I've always had a thing for to do lists, so much so that the to do's now include various categories.. the contents of this list range from practical day to day to do's like "get shampoo, berrries, teas, & spinach" to more long term goals like "buy a house (begin steps now)", to random reminders like "remember to cut fresh flowers from the garden often - you love this!".
With so many reminders, to do's, goals, and projects running through me all the time, I am grateful to have these tools to turn to so I can keep my perspective and clarity.
Here's what I do:
1. First I sit on a comfortable surface with a straight spine (if you can't sit cross legged, sit however you feel comfortable making sure you are alert and have your spine straight).
2. I close my eyes (with the eyes closed I look at the space in between your eyebrows for focus).
3. With my hands on my knees (or in the lap), I take some deep and slow breaths, relaxing the lungs, releasing the belly and making sure to take the air in slowly and deeply to the bottom of the lungs. Taking this time to be in the moment, and slow down the breath. Shoulders are away from the ears.
In Kundalini yoga before we begin a meditation or yoga practice, we take some time to tune in with the Adi Mantra which is a mantra in Gurmukhi (the language of Kundalini Yoga mantras)
The mantra is "Ong Namo Guru Dev Namo", and we chant it 3 times.
It means "I bow to the Creator, I bow to the Divine Teacher within"
If you have never practiced Kundalini Yoga and haven't experienced this mantra, simply take some time to be in the moment, be aware of your breath and slow it down.
4. With a rolled tongue sticking out of your mouth, inhale very slowly filling your lungs with air until they are full.
5. Exhale through the nose while keeping the tongue sticking out.
6. Continuing inhaling and exhaling very slowly. When inhaling it's as if you are taking a sip of air through a straw (rolled up tongue).
7. Start with 3 minutes and work up to 11 minutes (I time meditations on my iphone).
:: Tips & Notes ::
1. When inhaling, mentally chant "Sat" (pronounced "Sut") and when exhaling, silently chant "Nam".
Sat Nam means "I am truth" or "Truth is my true identity".
Having a mantra like this helps to steer the brain to keep focused on the meditation, and to be in the moment. Naturally, thoughts will come up, anytime you catch yourself engaging with your thoughts, (ie; writing a to do list) and not being present within the meditation, go back to the eye focus in between the eyebrow, back to the focus on the breath and the mantra.
2. This breath is a great tool to use when you are experiencing anxiety, stress, anger, and need to slow down, and cool yourself down. I have practiced this meditation before bed, at work when things are hectic, when I feel stressed, and it always connects me to that all knowing, infinite part of myself that is calm, and aware.
3. Do it long enough so you feel the benefits, you should feel calm and light. Sometimes I need to practice this for 22 minutes other times 3 minutes is all that I need. Follow your intuition.
4. Enjoy it, don't judge yourself, focus on the breath, keep up & reap the benefits.
Much love to you and Sat Nam,
♥ Isabel
p.s. - if you tried this, feel free to share your experience here..dont be shy :)
