New Years' 40 Day Meditation to Learn the Lessons of the Past

Photo John Von pamer

Photo John Von pamer

The beginning of the year is a great time to reflect.  For me, today is about meditating and journaling. The start of the year is the perfect time to start a new habit. Yogi Bhajan says practicing every day for 40 days straight will break any negative habits that block you from the expansion possible through the kriya or mantra.

I am in love with Kirtan Kriya in general, and the Cross-Heart version is extra special. I find it to be incredibly clearing and peaceful.  This meditation works on The Negative Mind,  The Negative Mind is there to protect us, but when it is too loud, it can stop us from moving forward and taking action.  When The Negative Mind is too quiet, we can find ourselves repeating mistakes of the past.  This is a great meditation for bringing The Negative Mind into balance.  You will be able to learn quickly from your past, and see new ways to clean it up and avoid repeating the same lessons.  I am going to add this meditation to my daily meditation for the next 40 days.  I invite you to do this along with me and let me know how it goes!

"The Hemispheres will balance; the past will be processed and dumped; and insecurity will vaporize." Yogi Bhajan

I will start by being in a sacred space, for me that is by my Altar.  Next, I  will light my candle and my incense and sit quiet for a Moment.  Then I will begin...

I created an audio file that will include tuning in, a quick basic spine series warm up and then 11 minutes of Cross Heart Kirtan Kriya, followed by 3 minutes of the Gong.  There will be music and I will be calling out all the cues.  You can listen to the audio below.

TUNING IN  

“Ong Namo Guru Dev Namo” said three times. Ong Namo: I  bow to the Creative Wisdom, Guru Dev Namo: I bow to the Divine Teacher within. 

Ad Guray Nameh Jugad Guray Nameh Sat Guray Nameh Siri Guru Devay Nameh said three times. Ad Guray Nameh: I bow to the primal wisdom. Jugad Guray Nameh: I bow to the wisdom through the ages .Sat Guray Nameh:  I bow to the true wisdom. Siri Guru Devay Nameh: I bow to the great unseen wisdom

 

PHOTO BY CAITLIN MITCHELL FOR  A WILD DOVE

PHOTO BY CAITLIN MITCHELL FOR A WILD DOVE

 

WARM UP-BASIC SPINE

  1. Quick WARM UP of Basic Spine Flex. Come into Easy Pose (a comfortable cross-legged sitting position). Inhale as you lift the chest up high and tilt the pelvis forward. Then exhale, round the lower back, and rock the pelvis back. Remember to lift the chest up high on each inhale and keep the chin level to the ground in both positions.

  2. This is good to lubricate the spine, and move the energy. It adjusts the spine, strengthens the nervous and reproductive systems, and brings the emotions into balance. It is not part of the meditation, but beneficial to warm up the spine.

PHOTO BY CAITLIN MITCHELL FOR  A WILD DOVE

PHOTO BY CAITLIN MITCHELL FOR A WILD DOVE

PHOTO BY CAITLIN MITCHELL FOR  A WILD DOVE

PHOTO BY CAITLIN MITCHELL FOR A WILD DOVE

CROSS-HEART KIRTAN KRIYA

Image by starhealing 11

Image by starhealing 11

Posture: Sit in easy pose with a straight spine. Cross the forearms below the wrist and place them in front of the chest. Arms should be out slightly and angled a bit up towards the chest.

Eye Focus: Look down to the tip of your nose.

Mantra: Sa - Infinity Ta - Life Na - Death, Transformation Ma - Birth

Process: 

Chant “Sa Ta Na Ma” out loud and press the corresponding fingers to your thumb on each syllable. 

Sa - Press thumb and index finger (brings knowledge) 

Ta - Press thumb and middle finger (brings wisdom and patience) 

Na - Press thumb and ring finger (brings vitality) 

Ma - Press thumb and pinkie finger (brings enhanced communication)

SA Library of Teachings

SA
Library of Teachings

TA Library of Teachings

TA Library of Teachings

NA Library of Teachings

NA Library of Teachings

MA Library of teachings

MA Library of teachings

Your arms should be like the drawing above, across your chest.  These pictures are just to show you the changing fingers for the meditation.

Time: 11 Minutes

To Finish: 

Inhale and suspend your breath, roll your eyes back up and become completely still. Then relax.  (Adapted from KRI and The Mind, Yogi Bhajan)

JOURNALING

After you finish the meditation, I invite you to put on THIS PLAYLIST  As you listen, reflect upon 2018. What were some of the lessons you learned from things that might have turned out differently than you had wanted. When were there times that you had wished you could have reacted differently. And continue to go through all the things that no longer serve you from 2018 and then spend the remainder thinking about all that you want to call in to replace those habits, people, thoughts, beliefs, etc…. Get as detailed as you can as you write all of this out. After that, start to think and write about what are some of the things that you could do starting today to move closer to what you want to call in. Get clear and specific. Take your time… 

Happy New Year, may 2019 be filled with happiness, joy, good health, abundance, compassion and love.

If you are looking for a little extra help with making 2019 a year beyond your wildest dreams, Book a One on One Session with me! Looking forward to connecting! 

 

 

Seeing the Opportunities...New Moon In Cancer [AUDIO]

Image from Pexels

Image from Pexels

Please note, while it is great to do this with the New Moon, you can really start ANYTIME, so don't make excuses why you can't start TODAY!

Never be defined by your past. It was just a lesson, not a life sentence.

With today's New Moon in Cancer, the focus is on pain from the past. It might feel as if old feelings have returned, feelings you thought you had already put to bed.  These memories and past discomforts are not showing up to cause you more pain, but instead to help you to truly heal them.  

As I often post about, our disappointments and sadness are not life sentences, they are opportunities to learn and grow.  This doesn't mean it is always comfortable, but it also isn't something to avoid.  When we lean into it, and truly feel it, we have the ability to really learn from it and release it.  We can recognize that that pain does not have to define us, but instead can truly be an opportunity for growth.

I invite you to look at the your past from a different view. Instead of focusing on the pain that it might have caused, what would it feel like if you paid attention to all the good that came out of that pain? Seeing the strength you had to get through it and the tools you learned.  Noticing the compassion you have for yourself and others because of it. 

Along with the New Moon, we also have a Solar eclipse as well.  "A solar eclipse is just like a regular new moon where the Moon passes between Earth and the Sun. However, a solar eclipse is more powerful because the Moon darkens the Sun. Solar eclipse July 2018 is a partial solar eclipse so most of the Sun will still be visible. The new moon represents the end of one cycle and the beginning of a new cycle. A new moon influence lasts for four weeks but a solar eclipse usually lasts about six months...The strongest and most important aspect in astrology is Sun conjunct Moon. It means all possibilities are on the table and you can rightly put yourself in the forefront of new plans for the future. It is time to question your old habits and behaviors as you search for new and inventive ways to make progress. This is the ideal time to make a fresh start, so write your new goals down on a sheet of paper. The best time for making a new start is from the solar eclipse to the July 27 Lunar Eclipse. "(Astrology King)

This is a perfect time to go deep.  Really feeling and going in to truly notice what is coming up for you.  What are you trying to avoid? What gifts have you received from it?

For tonight's ritual, we will work with our conscious breath.  If we can control our breath, we can control our mind.  If we can control our mind, we can control our experience on the physical realm.  We are the only living organism that can self regulate our breath. That gives us power over our energy, our mind and our lives.

I have made an Audio file that will walk you through the breath,  It will start by tuning in. I will also be reading excerpts from a talk below that Yogi Bhajan gave on breath.

Please create a sacred space for yourself, light your incense + candle, take out your crystals.  You'll start by playing the below mediation.

When you are finished, you will start to journal, and use this PLAYLIST.  Take out your journal and just start to go in.  See what is coming up for you.  Allow yourself to see that pain that might be present, and then noticing all the gifts it has brought you.  Paying attention to the victories you had made from situations that didn't go how you might had originally hoped. Take your time.  When you have finished, spend some time setting intentions.  

Once you have completed the journal portion, you are ready to clear your crystals, which you can do with Palo Santo, Sage, Sound, dirt, water etc... For a quick lesson on clearing and crystals check out my Instagram Highlights and click on the one for Clearing). To get more information check out THIS VIDEOwhere we talk about crystals, moons and clearing...

Continuing journaling with  THE PLAYLIST , but focus on what you want to call in. Be detailed about it.  Be honest, what is it you want...If you feel called hold your crystals as you say your intentions out loud. When you are finished put your crystals either outside or near a window for 24 hours...Keep looking at this list and update it each New Moon.  Paying attention to all of your victories...

Jamie Graber Prayer Pose .jpg

TUNING IN 

Ong Namo Guru Dev Namo 3 times

I bow to the Creative Wisdom, I bow to the Divine Teacher within

Ad Guray Nameh Jugad Guray Nameh Sat Guray Nameh Siri Guru Devay Nameh 3 times

I bow to the primal wisdom. I bow to the wisdom through the ages.

I bow to the true wisdom.I bow to the great unseen wisdom.

Breathing 3 times a Minute 

Using this breath for meditation will quickly ease your mind, eliminate fear, and help you sink deeper into your body and into the present moment. Use this tool anytime you experience anxiety or depression.

Breathing 3 times a minute will be broken down as 5 seconds to inhale, 5 seconds to hold, 5 seconds to exhale. Be calm with the breath. I explain during the recording.

Breath is life and life is breath. There is no difference between the two.

It is your breath of life. You have to care for it.  We don’t remember that the breath has got any importance for us. We do not know that we are attached to the breath. We think it is automatic and our great grandfather must have signed a lease for it. We worry for everything in this world, but we do not worry on that which gives us life, that is our breath. Moment you don’t breathe, they throw you out. Breath is your everything and you have no time to meditate on that. You meditate on God, but not on the breath, which is the tender charge of God. I have to tell you one thing very clearly. I can only pass on the truth to you. I cannot sit in you and breathe.

Take a conscious breath. Conscious is: take it in as long and deep as you can and take it out as much as you can. That is called conscious breath.” (Conscious breathing is also called “mechanical” breathing.)

What is attractive in you is not you. It is your absolutely radiant body. That is a shining armor around you for protection and attraction both. And (its strength) depends how deeply you consume praana and how many times during the day you try to breathe absolutely mechanically.” 

Your mind stops automatically when you are doing a mechanical breath. Your mind cannot go anywhere. It comes right to the point and it says, ‘Yes, master’. Normally it says, ‘Hey, slave, do what I say’. But once you start rhythmic mechanical breathing, mind shall stop. And if you really do it well for a while every day, you will be shocked to find that the mind will not disobey you for any reason. 

Your mind stops automatically when you are doing a mechanical breath. Your mind cannot go anywhere. It comes right to the point and it says, ‘Yes, master’. Normally it says, ‘Hey, slave, do what I say’. But once you start rhythmic mechanical breathing, mind shall stop. And if you really do it well for a while every day, you will be shocked to find that the mind will not disobey you for any reason.

In yoga never breathe a breath of life automatically, always breathe mechanically. Thirty-one minutes of mechanical breathing can give you better health than you ever had before. It can give you strength beyond understanding. It can give you answers for every question, which you can’t even imagine. Because you live by the breath and you die by the breath. So you must enjoy the breath. And to develop intuition, you must have your breath, the basic elementary power of life, under your control.

Only conscious breathing, praanayam, gives you consciousness. You can breathe automatically. Breathing you can do unconsciously. Why do we do conscious breathing? Are we insane? No. Conscious breathing leaves you with consciousness. Conscious relationship with praana is the conscious relationship with (Divine) Consciousness.

...

If you can command the breath of life and consciously breathe, you can be in command of your life and environments will relate to you as per your wish.

May we all understand, in the breath of life we can be Infinite and with our fearlessness and character, we can achieve all the riches of the earth to share them with mankind.

Please  let me know how it goes! 

If you’re ready to start something new and want a little extra help, I would love to see you in New York City in person, or virtually anywhere Schedule a time here. Looking forward to connecting! 

 

Talking Crystals, Tapping into Your Intuition and Moon Cycles with Melissa Wood [Video]

Hi Friends,

Awhile back I asked you guys on Instagram, what you wanted me to do a video about, and the overwhelming answer was CRYSTALS!  I was lucky enough to sit down with one of my favorite people Melissa Wood and discuss all things crystals!
 

Because crystals are so powerful and I feel so connected to them, I could talk about them for hours.  The healing, the beauty, the inspiration I find from  that crystals has been something I resonated with since childhood, I could go on  I like to think of this as a sort of quick simple guide to crystals - there’s something in it for everyone.

We discuss: 

•   A few of my favorite types of crystals
•   Different ways of clearing crystals:
•   How to pick out and set intentions with your crystals
•   Why it’s so important to have no fear around crystals
•   Palo santo + Sage
•   A Ritual for Clearing negativity in a place that has negative memories for you
•   Rituals, getting quiet, and meditation
•   A Course in Miracles
•   How to use crystals to release ideas that hold us back
•   Keeping yourself and your crystals in synch with moon cycles, and moon rituals
•   Tapping into your intuition

 

Check it out 

If you have been enjoying the New + Full Moon + Crystal Rituals with me every month, and want to do it together in person:

Please join me in person in NYC for NEXT MONTH"S NEW MOON ON MAY 15th. 

This is the first time in over a year that I have held a New Moon event.  I am so excited to see you there! Please note there are limited spaces, so please sign up soon.  You will leave with your own sacred tools (crystals + journal for your New Moon intentions) to continue setting your intentions when you return home. There will be a guided Reiki Healing + Intentions ceremony that will be amplified with the Power of the New Moon.

Guided Meditation With Reiki For Releasing [Audio]

Organically, Jamie Full Moon NYC.JPEG

*While the energy is amplified during the Full Moon, please note this meditation can be done at any time.  You can also just do the guided part whenever you feel called to.

The energy of the Full Moon in Scorpio is one of the most intense, and transforming Full Moons of the year. Scorpio is the sign of death and rebirth.  In order to create the new, we have to acknowledge what needs to die.  This Scorpio Full moon has a huge potential for incredible transformation.

The Scorpio Full Moon, brings awareness to the things that we often don't want to see. The things about ourselves that we try to keep hidden. It can be uncomfortable. On the positive side of that, the true healing and unblocking comes once we have acknowledged what we have been trying to avoid. So really go deep in looking for what you have been hiding, avoiding.  

Because of the incredible healing that can occur during this time, I created a guided meditation for you to help bring up what you are having trouble with, and then to replace it healing, love. and acceptance.  Think of it as a mini Energy Session.  It is filled with Reiki  + Sound + Guidance + Healing.  Reiki energy healing can move time and space, so you will feel it, even though you are not with me at the time I recored it for you. 

Please create a sacred space for yourself, light your incense + candle, take out your crystals.  Start by clearing your crystals with Sage or Palo Santo. (For a little guidance on clearing and crystals check out my Instagram Highlights and click on the one for Clearing). I created this Playlist for the journaling. It is the perfect energy for what this Full Moon is bringing up. 

Now take out your journal and just start to go in.  See what is coming up for you.  What is it that you want to release?  What is is that you won't acknowledge about yourself?   What is it that you need to let go of in order to move closer to being comfortable being you.? How would it feel knowing that all you need to be is YOU. 

Once you have completed the journal portion, you are ready for the digital healing session.  I hope you enjoy it and feel some release. 

This meditation can be done at any time, not just for the Full Moon.  Healing and releasing is amplified during the full moon. You will have the extra help for the next few days.

If you have been enjoying the New + Full Moon rituals with me every month,

Please join me in person in  NYC for NEXT MONTH"S NEW MOON ON MAY 15th. 

This is the first time in over a year that I have held a New Moon event.  I am so excited to see you there! Please note there are limited spaces, so please sign up soon.  You will leave with your own sacred tools to continue setting your intentions when you return home. There will be a guided Reiki Healing + Intentions ceremony that will be amplified with the Power of the New Moon.

New Moon in Aries Kundalini Meditation [ Audio]

Image from unknown source   Please note, while it is great to do this with the New Moon, you can really start ANYTIME, so don't make excuses why you can't start TODAY!

Image from unknown source

Please note, while it is great to do this with the New Moon, you can really start ANYTIME, so don't make excuses why you can't start TODAY!

Change your thoughts and you change your world
— Norman Vincent Peale

With today's New Moon in Aries, the focus is on change.  Since the last Full Moon, you might have noticed that light has been shed on the things that are no longer working for you.  With the energy of the New Moon in Aries, we have more support than ever to commit to making these changes.  We can let go of habits, thoughts, patterns, beliefs, stories that are no longer serving us.  

While we let go of the stuff that no longer serves us, we make room for new habits  that bring us more freedom, happiness and joy.  I will still clear and charge my crystals with the New Moon, and you can checkout  THIS POST if you want a great journaling and crystal clearing exercise. If you haven't gone through it yet, I truly suggest you do, it is about letting go of habits. It works perfectly with the energy of this New Moon.

I invite you to start and commit to a 40 Day meditation with me. I have been doing it since December and I can not express how powerful it has been.  It is an instant calm for the nervous system. Now, I just hear the words and within moments, my body instantly relaxes.  I know many of you are still doing the 40 day meditation that we started last  FULL MOON , don't stop, just add it in! Remember , the more mantra and meditations we add, the easier it is to clear and change the old thought patterns that are stuck in our subconscious.  Mantra and mudras direct our subconscious in the direction we want to go.  You can also just have the song on and chant along during the day. 

 

I made an audile file that includes calling you in, and taking you out,  You will follow along with the song, saying it out loud at first, then whisper, then silent, then whisper, then out loud.  

 

Jamie Graber Prayer Pose .jpg

TUNING IN 

Ong Namo Guru Dev Namo 3 times

I bow to the Creative Wisdom, I bow to the Divine Teacher within

Ad Guray Nameh Jugad Guray Nameh Sat Guray Nameh Siri Guru Devay Nameh 3 times

I bow to the primal wisdom. I bow to the wisdom through the ages.

I bow to the true wisdom.I bow to the great unseen wisdom.

KIRTAN KRIYA (Sa Ta Na Ma Meditation)

This meditation brings a total mental balance to the individual psyche. Vibrating on each fingertip alternates the electrical polarities. The index and ring fingers are electrically negative, relative to the other fingers. This causes a balance in the electromagnetic projection of the aura. Practicing this meditation is both a science and an art. It is an art in the way it molds consciousness and in the refinement of sensation and insight it produces. It is a science in the tested certainty of the results each technique produces.


Posture: Sit straight in Easy Pose.

Eyes: Meditate at the Brow Point.

Mantra: Produce the five primal sounds (panj shabd): S, T, N, M, A, in the original word form:

SAA: Infinity, cosmos, beginning

TAA: Life, existence

NAA: Death, change, transformation

MAA: Rebirth

Each repetition of the entire mantra takes 3 to 4 seconds. This is the cycle of Creation. From the Infinite comes life and individual existence. From life comes death or change. From death comes the rebirth of consciousnes to the joy of the Infinite through which compassion leads back to life.
 

Image from 3ho.org

Image from 3ho.org

Mudra: This mantra can be done in many different mudras. Most common is to begin in Gyan Mudra. The elbows are straight while chanting, and the mudra changes as each fingertip touches in turn the tip of the thumb with firm pressure.

On SAA, touch the first (Jupiter) finger.

On TAA, touch the second (Saturn) finger.

On NAA, touch the third (Sun) finger.

On MAA, touch the fourth (Mercury) finger.

Chant in three languages of consicousness:

Human: normal or loud voice (the world)

Lovers: strong whisper (longing to belong)

Divine: mentally; silent (Infinity)

To End: Follow with one 1 minute of stretching the arms over your head and spreading the fingers wide, shaking them out, circulating the energy, inhaling and exhaling 3 times. Relax.

Comments: Each time the mudra is closed by joining the thumb with a finger, the ego “seals” the effect of that mudra in the consciousness. The effects are as follows:

1st finger: Gyan Mudra Knowledge

2nd finger: Shuni Mudra Wisdom, intelligence, patience

3rd finger: Surya Mudra Vitality, energy of life

4th finger: Buddhi Mudra Ability to communicate

©The Teachings of Yogi Bhajan taken from 3ho.org

Please  let me know how it goes! 

For those of you in New York City, I encourage you to sign up for HERE, so you can be the first to know the detaiks of the New Moon event I will be doing along with A Wild Dove.  We would love to see you there!

If you’re ready to really go after your goals and want a little extra help, I would love to see you in New York City in person, or virtually anywhere Schedule a time here. Looking forward to connecting! 

 

Full Moon Kundalini Meditation [Video + Audio]

Image from  csc Stones    Please note, while it is great to do this with the Full Moon, you can really start ANYTIME, so don't make excuses why you can't start TODAY!

Image from csc Stones

Please note, while it is great to do this with the Full Moon, you can really start ANYTIME, so don't make excuses why you can't start TODAY!

Words are singularly the most powerful force available to humanity. We can choose to use this force constructively with words of encouragement, or destructively using words of despair. Words have energy and power with the ability to help, to heal, to hinder, to hurt, to harm, to humiliate and to humble.
— Yehuda Berg

 

The focus of tonight's full Moon in Libra, is about communication, balance and relationships.  It is the relationship with ourselves, our word and with others around us.  I know that I can have moments where my inner voice is having lots of negative things to say! Usually when that voice is out of wack, I notice that my outer voice can be less than kind to the people and about the people around me. When that is happening it's as if I can literally feel a block in my chakras through my heart and my throat.  So, for tonight's  Full Moon, I have decided to switch it up. Instead of listening to a mantra and journaling, I am going to start a new 40 Day Kundalini Mediation of  Antar Naad Mudra.  This meditation has a special meaning for me, as it was my first 40 day 31 minute personal Sadhana. It is considered a seed mantra, and helps to open the chakras so that the other mantras can be received in full effect.  Yogi Bhajan said, anyone who practices this meditation will be granted prosperity, creativity, and protection against attacks.  That includes self attacks and you attacking others.

I will still clear and charge my crystals with the Full Moon, and you can checkout  THIS POST if you want a great journaling and crystal clearing exercise. If you haven't gone through it yet, I truly suggest you do, it is about letting go of habits, and thankfully one moon cycle later, I am still committed to letting my three go! 

OK, back to Antar Naad Mudra.  There will be the one we do tonight, and you will see me explain it on the video below, and then starting tomorrow night, you continue to the same playlist, but you change from swooping through the chakras, to instead sitting with your hands in buddhi mudra. See instruction below.

 

Antar Naad Mudra for Full Moon

Playlist  HERE- Start tuning in with the GONG, then let the mantra play a few times while you are just doing the movement, then move into chanting along.

Always starting with Tuning IN

Ong Namo Guru Dev Namo 3 times

I bow to the Creative Wisdom, I bow to the Divine Teacher within

Ad Guray Nameh Jugad Guray Nameh Sat Guray Nameh Siri Guru Devay Nameh 3 times

I bow to the primal wisdom. I bow to the wisdom through the ages.

I bow to the true wisdom.I bow to the great unseen wisdom.

 

This version will only be practiced on the FULL MOON. 

 If you are starting this on a night that is not a full moon, please start with the latter version.

This version of the meditation is a key to opening the flow of Kundalini. The new awareness will give you the authority to make the right choices to conquer the ugliness of life. You will be peaceful and secure.

Mantra:

Jamie Graber teaching Tuning in and Antar Naad Mudra for the Full Moon

Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Ray Sa Sa, Sa Rang Har Ray Har Har, Har Ray Har Har, Har Ray Har Har, Har Rang:  Adversity melts before this mantra. This mantra takes away negativity from within oneself awakening the Infinite Creative energy to burn away obstacles to achieving higher consciousness.  It gives you the capacity of effective communication so your words contain mastery and impact. This mantra helps you conquer the wisdom of the past, present, and future. It brings you peace and prosperity even if it wasn’t in your destiny. 

Mudra and Movement: Put the hands flat together in Prayer Pose at the Navel Point.

As the mantra starts with Sa Ray Sa Sa start to bring the palms up the center front of the torso, about 4·6 inches in front of the body.

As you pass the Heart Center, begin to open the hand mudra to make an open lotus by the time the hands reach the level of the Brow Point.

The open lotus has the base of the palms together. The little fingertips touch, the thumb tips touch, and the rest of the fingers are spread open.

As the mantra begins Har Ray Har Har turn the fingers to point down, with the back of the hands touching.

It is a reverse Prayer Pose. Slowly bring this mudra down the chakras in rhythm with the music until the fingertips reach the Navel Point on the sounds Har Rang. Then turn them around and begin again. (adapted from 3ho.org)

 

The Rest of the 40 Days

 Please start here if  you are starting this on a night that is not a full moon.

Playlist  HERE- Start tuning in with the GONG, then let the mantra play a few times while you are just doing the movement, then move into chanting along.

Always starting with Tuning IN

Ong Namo Guru Dev Namo 3 times

I bow to the Creative Wisdom, I bow to the Divine Teacher within

Ad Guray Nameh Jugad Guray Nameh Sat Guray Nameh Siri Guru Devay Nameh 3 times

I bow to the primal wisdom. I bow to the wisdom through the ages.

I bow to the true wisdom.I bow to the great unseen wisdom.

 

Posture: Sit in an Easy Pose, with a light jalandhar bandh.

Mudra for the remaining days of the meditation

Mudra for the remaining days of the meditation

Mudra: Keep the spine straight. Let the arms extend straight and rest over the knees. Make Buddhi Mudra with both hands (touch the thumb tips to the tips of the little fingers). The other fingers are relaxed but straight. Become completely still, physically and mentally, like a calm ocean. 

Mantra:

SA RAY SA SA, SA RAY SA SA SA, RAY SA SA SA RANG

HAR RAY HAR HAR, HAR RAY HAR HAR, HAR RAY HAR HAR, HAR RANG

 (adapted from 3ho.org)

Please  let me know how it goes! 

 

 

 

 

Meditation for Learning the Lessons of the Past-with Audio Track

Photo John Von pamer

Photo John Von pamer

The beginning of the year is a great time to reflect.  For me, today is about meditating and journaling. The start of the year is the perfect time to start a new habit. Yogi Bhajan says practicing every day for 40 days straight will break any negative habits that block you from the expansion possible through the kriya or mantra.

I am in love with Kirtan Kriya in general, and the Cross-Heart version is extra special. I find it to be incredibly clearing and peaceful.  This meditation works on The Negative Mind,  The Negative Mind is there to protect us, but when it is too loud, it can stop us from moving forward and taking action.  When The Negative Mind is too quiet, we can find ourselves repeating mistakes of the past.  This is a great meditation for bringing The Negative Mind into balance.  You will be able to learn quickly from your past, and see new ways to clean it up and avoid repeating the same lessons.  I am going to add this meditation to my daily meditation for the next 40 days.  I invite you to do this along with me and let me know how it goes!

"The Hemispheres will balance; the past will be processed and dumped; and insecurity will vaporize." Yogi Bhajan

I will start by being in a sacred space, for me that is by my Altar.  Next, I  will light my candle and my incense and sit quiet for a Moment.  Then I will begin...

I created an audio file that will include tuning in, a quick basic spine series warm up and then 11 minutes of Cross Heart Kirtan Kriya, followed by 3 minute Wish Fulfilling Gong.  There will be music and I will be calling out all the cues.  You can listen to the audio below. (it can be pulled into spotify under local files after you download it...)

TUNING IN  

“Ong Namo Guru Dev Namo” said three times. Ong Namo: I  bow to the Creative Wisdom, Guru Dev Namo: I bow to the Divine Teacher within. 

Ad Guray Nameh Jugad Guray Nameh Sat Guray Nameh Siri Guru Devay Nameh said three times. Ad Guray Nameh: I bow to the primal wisdom. Jugad Guray Nameh: I bow to the wisdom through the ages .Sat Guray Nameh:  I bow to the true wisdom. Siri Guru Devay Nameh: I bow to the great unseen wisdom

 

PHOTO BY CAITLIN MITCHELL FOR  A WILD DOVE

PHOTO BY CAITLIN MITCHELL FOR A WILD DOVE

 

WARM UP-BASIC SPINE

  1. Quick WARM UP of Basic Spine Flex. Come into Easy Pose (a comfortable cross-legged sitting position). Inhale as you lift the chest up high and tilt the pelvis forward. Then exhale, round the lower back, and rock the pelvis back. Remember to lift the chest up high on each inhale and keep the chin level to the ground in both positions.

  2. This is good to lubricate the spine, and move the energy. It adjusts the spine, strengthens the nervous and reproductive systems, and brings the emotions into balance. It is not part of the meditation, but beneficial to warm up the spine.

PHOTO BY CAITLIN MITCHELL FOR  A WILD DOVE

PHOTO BY CAITLIN MITCHELL FOR A WILD DOVE

PHOTO BY CAITLIN MITCHELL FOR  A WILD DOVE

PHOTO BY CAITLIN MITCHELL FOR A WILD DOVE

CROSS-HEART KIRTAN KRIYA

Image by starhealing 11

Image by starhealing 11

Posture: Sit in easy pose with a straight spine. Cross the forearms below the wrist and place them in front of the chest. Arms should be out slightly and angled a bit up towards the chest.

Eye Focus: Look down to the tip of your nose.

Mantra: Sa - Infinity Ta - Life Na - Death, Transformation Ma - Birth

Process: 

Chant “Sa Ta Na Ma” out loud and press the corresponding fingers to your thumb on each syllable. 

Sa - Press thumb and index finger (brings knowledge) 

Ta - Press thumb and middle finger (brings wisdom and patience) 

Na - Press thumb and ring finger (brings vitality) 

Ma - Press thumb and pinkie finger (brings enhanced communication)

SA Library of Teachings

SA
Library of Teachings

TA Library of Teachings

TA Library of Teachings

NA Library of Teachings

NA Library of Teachings

MA Library of teachings

MA Library of teachings

Your arms should be like the drawing above, across your chest.  These pictures are just to show you the changing fingers for the meditation.

Time: 11 Minutes

To Finish: 

Inhale and suspend your breath, roll your eyes back up and become completely still. Then relax.  (Adapted from KRI and The Mind, Yogi Bhajan)

JOURNALING

After I complete the meditation, I will start to journal.  Because the New Year falls on a Full Moon, one of the most powerful ones of 2018, i am going to take extra time with this entry.  I will play  THIS PLAYLIST  I will write out all of the lessons I learned in 2017.  I'll reflect on what I want to let go of.  I will take the lessons, but leave the habits and stories that no longer serve me.  It is an important time to be letting go of what you no longer need, and moving forward in the direction of the life you want.  This Full Moon i all about letting go of patterns, beliefs ,stories etc that we do not want to carry forward.  When I am finished, I will burn the entry or throw it down the toilet. You can follow my previous post about FULL MOON RITUALS, if you want to read more details for my ritual.  

 I like to take time with letting go on the full moon so,  I will sit with this, and later in the week (3 days after the Full Moon), I will focus on all that I want to bring forward. Of course, I will still be doing my Cross Heart Kirtan Kriya for 40 days, starting today....Stay Tuned later in the week for my intentions post....

If you want to learn more about this Full Moon, head over to  Elephant Journal , they have a great report on this powerful Full Moon.

If you are looking for a little extra help with making 2018 a year beyond your wildest dreams, Book a One on One Session with me! Looking forward to connecting!