Subagh Kriya

Aloha Everyone,

Here are the five parts Kriya for Prosperity and Fortune

Step 1 may be practiced on its own for 3 to 11 minutes. Other parts must be done in a complete set along with part 1. Do all of them 3 minutes each to begin. Do not exceed 11 minutes each.

STEP 1:
• Come to an Easy Pose and elongate your spine.
• Bring the palms in front of the chest, the elbows are bent and upper arms relaxed
• Mantra – Har, pull in the navel with each Har
• Mudra - Focus your eyes on the tip of your nose, 9/10 closed gaze at your hands
• Bring the pinky sides of the hands together and hit them forcefully hitting the base of the pinky to the base of the palm
• Then the palms facing down, strike the sides of the index fingers.
• Alternately strike the pinky side then the index side
• Music use Tantric Har

STEP 2: 
• Stretch you arms out to the sides and up at a sixty-degree angle.
• Stretch and spread your fingers wide
• The palms are facing out
• Cross your left and right arm in front of yourself alternating them
• Maintain straight elbows, fingers open and stretched
• Music use Tantric Har, listen, do not chant.

STEP 3:
• Stretch you arms out to the sides up at a sixty degree
• Make a tight fist around your thumb, squeezing them tight
• Move your arms in small backward circles as you continue squeezing your thumb.
• Keep your arms stretched, elbows tight
• Chant the Ganesh Mantra “Om Gam Ganapatayei Namaha” powerfully from your navel. One backward circle of the arms equals one repetition of mantra.

STEP 4:
• Bend your arms so that your elbows point to the sides. 
• The forearms are parallel to the floor and the palms face the body around the level of the diaphragm. The right hand moves up a few inches as the left hand moves down. The left hand moves up as the right hand moves down. The hands move alternately up and down between the heart and navel. 
• As the hands move, chant mantra, Har Haray Haree, Waheyguru in a deep monotone with one repetition of the mantra approximately every 4 seconds. Chant from your navel. 
• For 3 minutes practice, chant the mantra out loud for 1 minute, whisper it strongly for 1 minute, and then whistle or hum it for 1 minute.

STEP 5:
• Rest your right forearm on top of your left forearm, the palms face down
• Position your arms are in front of your body at shoulder level
• Close your eyes, maintain your arms steady. 
• Keep your spine straight and your arms parallel to the floor. 
• Breathe slowly and deeply so that one breath takes a full minute. Inhale for 20 seconds, hold for 20 seconds, and exhale for 20 seconds. 

End with Long Time Sun

May the Long Time Sun Shine upon you, all love surround you and the pure light within you. Guide your way on, Guide your way on.

Namaste -- Cathi

Subagh Kriya as taught by Yogi Bhajan®

Laughter Yoga - Laugh Away Your Stress and Enhance Your Immune System

Aloha Everyone,

A good belly laugh can help people suffering from chronic pain.  Laughter from the heart activates the release of endorphins and relieves muscular tension which leads to increased tolerance to pain and depression. 

TECHNIQUE:

Standing position

Clap your hands - make sure your fingers and thumbs are also in contact

Count “one, two, one two three” rhythmic clapping

Now begin chanting mantra, “ho, ho, ha, ha, ha” as you clap faster and faster

In laughter yoga we acknowledge our joy and happiness by clapping hands

Begin by faking your laughter, your body cannot distinguish if the laughter is real or fake

As you inhale bring stretch your arms above your head

Shake your fingers and look up

Say, “hold it, hold it, hold it” silently as you hold your breath

Exhale, laughing loudly, bend your body bring your arms towards the floor

Total recommended time: - 10 to 20 minutes each session

BENEFITS:

Gives a good work out to the muscles of your face, diaphragm and abdomen

Oxygenates your blood

Calms and helps you be at peace in stressful situations

Relaxes your physical body

Helps you clear your mind

Helps you switch negative response and thoughts with positive response and thoughts

Boosts immune system

Increases your heart rate

Decreases in blood sugar levels

Promotes better sleep

Boosts your energy

Helps you burn calories

Brings greater happiness

Helps you connect with people

Laughter is contagious.  Happy, smiling face shows others you are kind and compassionate.  So bring more laughter into your life and help others around you to laugh more.

Namaste – Cathi

  

Dr. Madan Kataria, a physician from Mumbai, India also known as the Guru of Giggling in 1995, he published an article called Laughter - The Best Medicine.  Laughter Yoga has become an international movement that promotes laughter as a cure for physical, psychological or spiritual ailments.  http://www.newyorker.com/reporting/2010/08/30/100830fa_fact

Qigong Practice to Heal Yourself

Aloha Everyone,

When you practice Qigong, make sure that your body is relaxed.  Begin by relaxing your toe, ankle, and then move up to the lower abdomen and all the way to your shoulders and neck.  Maintain your vertical spine.  It helps to imagine a golden thread pulling your head all the way up to the heaven.

STEP 1:

1. Begin swinging and tapping one hand over the opposite shoulder to loosen up the shoulders
2. Swing your arms side by side by moving your dantien located at the lower abdomen  Make sure that your body is the one that is swinging your arms
3. Bring the swinging movement of your arms higher and imagine the Qi circling your body
4. Now gently rotate your neck to left imagining the Qi circling your neck.  Reverse direction.
5. Rotate your shoulders backward then forward imagining the Qi circling your shoulders
6. Place your hands on your waist thumbs facing forward, make large circle of the waist, reverse direction
7. Place your hands on your knees, circling the knee, reverse direction
8. Gently press your hands on your thighs and slowly move up letting your head come up last

STEP 2:

1. Scan your body beginning with your brain and all your organs.  Silently express your gratitude to your physical body.
2. Imagine physical self expanding.  Imagine that your individual cells are expanding.
3. Imagine that your internal energy is moving outward to the universe.  Continue to maintain your posture, your body relax and with steady inhalation and exhalation
4. Imagine the energy of your body merging with the energy of the Universe.

STEP 3:

1. Bring your hands up, elbows bent, above your head palms facing down, fingers and thumbs do not touch
2. Feel your Qi in your palms.  This is the energy of your body and the energy of the Universe.
3. Visualize this energy as being bright white light
4. Imagine the Qi in your palms warm and getting hotter
5. With steady and even motion, slowly push down your Qi mindful of your 7 Chakras (in Qigong, they are referred to as wheel)
6. Now let the bright white light going into your belly button and imagine the bright light illuminating all your wheels (chakras)
7. Bring your right hand on your Dantien, left hand on the back and circle your body 6 times one direction then reverse direction 6 times
8. Place your hands on your belly button, left hand over right and imagine your entire body filled with bright light

CONCLUSION:

Rub your palms briskly until they become hot.  Then place the hands on the area of your body that needs to be healed.

Qigong and A Healthy You

Aloha Everyone,

In our Kundalini Yoga and Meditation class for seniors, I often incorporate Qigong practices.  Qi is living energy.  All living things have that energy.  Qigong or alternative spelling of Chi Kung has been practiced and their ancient art of self-healing has been taught by masters in China for centuries.  Qigong is the powerful art and science that combines breathing, awareness, gentle, slow and fluid movement in meditation and healing.

In typical qigong practice, you will coordinate the breathing with slow and fluid repetitious movements to calm your mind.  This often includes visualizing the qi or energy going from the crown of your head throughout the entire body.

There are primarily four major classifications of Qigong:

·         Healing Qigong (Yi Gong). Healing Qigong (sometimes translated "Medical Qigong") is the preventive and self-healing aspect of Chinese medicine. .

·         External Qi Healing (Wai Qi Zhi Liao). Qigong includes a sophisticated system of health assessment and non-contact treatment called External Qi Healing (EQH). The healer learns to tap into a well of healing energy in nature and "funnel" it through his or her body. Unlike some purely intuitive systems, EQH includes exercises that increase sensitivity to energy fields and efficacy of treatment.

·         Sports Qigong (Wu Gong). In sports and martial arts, Qigong is the key to strength, stamina, coordination, speed, flexibility, balance, and resistance to injury. Qigong exercises can improve performance in any sport, improving the golf drive, tackling ability in football, accuracy in tennis, and stamina in swimming.

·         Spiritual Qigong (Fo Gong, Tao Gong). As a spiritual discipline, Qigong leads to self-awareness, tranquility, and harmony with nature. The spiritual aspect of Qigong evolved from Taoism and Buddhism.

BENEFITS OF QIGONG and T’ai Chi

Decreased stress and anxiety

Increased aerobic capacity

Increased energy and stamina

Increased flexibility, balance and agility thus reduce risk of falls in seniors

Increased muscle strength

Improve sleep

Enhance the immune system

Lowers cholesterol levels and blood pressure

Improve joint pain

QIGONG OR T-AI CHI CLASSES

Although you could rent or purchase videos and books or find numerous postings on YouTube, consider seeking guidance from a qualified instructor to gain the full benefits and learn proper techniques. Many community centers offer classes.  To find a class near you, contact local fitness centers, health clubs, hospitals and senior centers. Tai Chi and Qigong instructors do not have to be licensed or attend a standard training program. Therefore be sure to ask about the instructor's training and experience, and get recommendations if you feel more comfortable.

Tai Chi or Qigong instructor can teach you specific positions and how to regulate your breathing. The instructor can also teach you how to practice safely taking notes of your past or present injuries, chronic conditions, or balance or coordination problems.  One normally practices T'ai chi or Qigong with a group in outdoor setting like a park.  This also provides important social aspect and support system especially for seniors.

Enjoy and good health to you all.

Cathi

Gratitude Quotes

Aloha Everyone,

Here are some of my favorite quotations about gratitude.

Namaste -- Cathi

Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.

- Denis Waitley

At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us.

- Albert Schweitzer

As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.

- John F. Kennedy

Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend.

- Melody Beattie

Gratitude is the sign of noble souls.

- Aesop

'Thank you' is the best prayer that anyone could say. I say that one a lot. Thank you expresses extreme gratitude, humility, and understanding.

- Alice Walker

When it comes to life the critical thing is whether you take things for granted or take them with gratitude.

- Gilbert K. Chesterton

Thankfulness is the beginning of gratitude. Gratitude is the completion of thankfulness. Thankfulness may consist merely of words. Gratitude is shown in acts.

- Henri Frederic Amiel

Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.

- Melody Beattie

Gratitude bestows reverence, allowing us to encounter everyday epiphanies, those transcendent moments of awe that change forever how we experience life and the world.

- John Milton

When we focus on our gratitude, the tide of disappointment goes out and the tide of love rushes in.

- Kristin Armstrong

Gratitude is when memory is stored in the heart and not in the mind.

- Lionel Hampton

Ganesh Mantra to Remove Obstacles & Blockages

Aloha Everyone,

Lord Ganesha, the Beloved Elephant God is the first deity to be reverenced in Hindu rites.  He is a son of Lord Shiva, and the Goddess Parvati. He is remover of the internal and external obstacles, a guardian of doors of houses and temples.  Lord Ganesha is also the master of wisdom, knowledge, intellect, guardian of beauty, prosperity, grace, compassion as well as the protector of all beings.

Chanting Ganesh Mantra will help you remove the internal and external impediments in your life. It is recommended that you practice this mantra for 40 days at the same time everyday.  Preferred time is at the break of dawn.  Chanting Ganesh Mantra 108 times each session will aid in spiritual progression and in healing of the physical and energetic bodies.

Mantra: OM GAM GANAPATAYEI NAMAHA

Pronunciation Guide:

Om = aum (with silent 4th sound)

Gam = sound between gaham and gahm

Ganapataye = gah nah pah tah (pause) yee

Namaha - nah mah hah

Rough translation of Om gam ganapataye namaha

Aum Salutations and Prostrations to Lord Ganesha

Namaste -- Cathi

Kriya for Heart Chakra

Aloha Everyone,

The kriya for heart chakra is designed to help you become calm, increases compassion and sensitivity to others and opens the heart.

TECHNIQUE: 1) Sit in a comfortable meditation posture with spine elongated and eyes closed. Begin chanting Ong Namo Guru Dev Namo three times with your hands in Gyan Mudra.  2)  Inhale, exhale powerfully with your mouth open and your tongue stretched out. (30 seconds) 3)   Say, “la, la, la , la, la with the tip of the tongue hitting against your upper palate (30 seconds) 4)  Form fists of left and right hands by bringing the thumb to the base of pinky and close other fingers. Let the palm face down bring them in front of your heart chakra and rotate your fists around in rapid outward circles. Use Breath of Fire for (2 minutes) 5)  Bring both elbows close to your sides, inhale deeply hold your fists tight, exhale fully, hold your breath out then apply Mula Bandha (root lock) 6)  Bring your arms straight in front of your body, the palms facing each other, parallel to the ground.  Maintain the elbows straight and alternately swing arm up and down – approximately 1 – 2 ft. Use Breath of Fire ( 1 minutes) 7) Bring your arms straight in front of your body at approximately your eye level.  Maintain the elbows straight, palms facing out then open and close your hands powerfully and rapidly.  You will feel your fingers slapping the palms of your hands.  (1 minutes) 8)  Sufi-grind (1 minutes) 9)  To end, bring your hands above your head and shake them around. (1 minutes) Total practice time start with approximately 7 minutes then increase up to 31 minutes. BENEFITS: Open up your lungs Stimulates the brow area Helps balance your heart chakra Helps adjust the rib cage Invigorates the brain Helps develop your stamina and inner strength Helps you enjoy  deep and full relaxation Namaste -- Cathi CAUTIONS:  This Kriya is suitable for more experienced Kundalini Yoga practitioner.  Do not strain, do not over do. Kundalini Yoga as taught by Yogi Bhajan ®

Mindfulness Meditation

Namaste Everyone,

Mindfulness means paying attention to the present moment.  It means to continuously present with the present experience.  Mindfulness also means consciously focusing on our awareness. 

For example, if you are new at meditation, you find it difficult to sit and focus your attention to the present moment.  Often you catch your mind wondering.  When that happens, you gently bring your attention back to your breath in a nonjudgmental way.

Practicing mindfulness can be applied in our everyday life.  Try eating a fruits and see how your mind wanders.  You may be thinking of how sweet, how crunchy or soft, how juicy the fruit is.  However at the same time, you may think of so many other things at the same time.  You may be talking to someone, sitting and watching TV, listening to music, reading a book or studying.  And you may even be taking care of a baby or thinking of your parents who live far away.  Some of us are quick to say that we CAN multi-task and manage to do them well. 

Now try mindfulness.  Eat your fruits with conscious attention and with a purpose of experiencing it fully.  

Here is a simplified step to Mindfulness Meditation.  We will practice in class with grapes.

1.  We will begin with pre-meditation body relaxation exercise

2.  Come to a comfortable sitting position or lying on your side

3.  Bring your attention to your breath

4.  Look at the grapes

5.  Observe the color, size, the texture

6.  Imagine the location where the fruits were grown

7.  Imagine how the grapes were picked

8.  Imagine the picker's face

9.  Imagine how the grapes were harvested

10.  Imagine how the grapes were processed, selected and washed

11.  Imagine how the grapes were packed and labeled

12.  Imagine how the grapes were shipped

13.  Imagine how the grapes were finally delivered to the supermarket

14.  Imagine how the grapes were displayed in the supermarket

15.  Imagine how the grapes were purchased

16.  Imagine how the grapes were brought home, washed

17.  Look at the grapes that are placed in front of you

18.  Now pop a grape in your mouth

19.  Feel the texture of its skin

20.  Feel the texture of its meat

21.  Taste and enjoy the sweetness

Mindfulness is also nonjudgmental, even though some experience may be pleasant or unpleasant, we maintain, equanimity, stillness and balance of mind.  Mindfulness, according to the teaching of the Buddha holds a great importance in the path of enlightenment.

Sat Nam - Cathi

"Whatever forms of meditation you practice, the most important point is to apply mindfulness continuously, and make a sustained effort.  It is unrealistic to expect results from meditation within a short period of time.  What is required is continuous sustained effort.”  - Dalai Lama