Yoga and Meditation for Seniors
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Friday, May 17, 2013
Shabad Kriya Meditation
Benefit – Stress Relief, Deep relaxation and helps people with sleep disorders such as insomnia
Best time – before going to bed
Posture – sit in a comfortable cross legged position or on a chair
Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in about 1/10 of an inch
Relax your stomach, lift your chest, and relax your shoulders, relax your arms
Mudra (hand position) – Cosmic Mudra – rest on your lap, right hand below, left hand on top, thumb tips are touching other fingers overlapped
Eyes – 1/10 open look at the tip of your nose
Pranayama (breathing) and mantra (chant) 4 equal parts inhalation (like sniffing) through the nose and mentally chant SA TA NA MA with the four parts of the breath
Hold the breath four times SA TA NA MA times 4 or a total of 16 counts then two equal parts of exhalation as you mentally chant Wahe (pronounced wahey) Guru
Go back to 4 equal parts inhalation and repeat the cycle
Duration: Start with 3 minutes then work up to 7 minutes, 11 minutes to 15 minutes.
CAUTION: Start this kriya meditation slowly and build up your time systematically.
When you are practicing this at home, please exercise caution in holding breath.
This meditation was originally taught by Yogi Bhajan April 1, 1974.
Namaste — Cathi
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