“40 Days of Freedom” Group Sadhana
(From The Negative Effects of Stress)!
Watch the video here, and read below for text version of the instructions.
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Beginning on Sunday May 12, 2013 and ending on Thursday June 20th (the day before summer solstice), we will practice the following each day for 40 days.
Let us practice together the same meditation, at the same time each day, for the same length of time. This is called a Group Sadhana (sadhana means a spiritual practice). For the highest effects, please commit to the exact same practice each day for the entire period. Do not cut your times to accommodate what you think is your schedule. Instead, if you really need to be doing something else at the time you normally meditate, then shift and do your full daily meditation at a time where you can complete the full length you have committed to do each day.
This Sadhana includes short warm ups, a breathing meditation and a chanting meditation. These meditations were not placed together in a practice order by Yogi Bhajan, but each portion as presented here is accurate to the best of my knowledge from his accredited teachings. If you are considering the commitment, but cannot see where it will fit, you may shorten each of the meditation times by ¼, 1/3 or 1/2. Be consistent. The minimum length of time would be 3 minutes of Meditation A and 3 minutes of Meditation B for a total of six minutes after you have done the tuning in mantra.
Tune In with Adi Mantra
Sit in easy cross-legged pose with a straight spine. Hands in prayer pose at the heart center. Eyes closed and looking at the third eye point.
Chant: Ong Namo Guru Dev Namo 3 times.
End: Inhale and suspend the breath, pulling Mulabandha (root lock).
Warm Up the Body (3-5 minutes of physical kundalini yoga warm ups)
Here is an Example: I will be doing these three simple warmups each of my 40 days for my sadhana practice. (You can always do other asana practice after, if you wish, or trade these three for the three warmups your body needs that day.)
1. Spinal Flexes: In easy cross-legged pose, hold the ankles and inhale the navel point and solar plexus forward as you rock the pelvis and shoulders backward. Then, exhale the navel point back behind you, and let the tailbone roll under and the shoulders roll forward slightly. Keep the chin even with the Earth, do not include the neck in this spinal flex motion. Focus on full breathing throughout. 1-2 minutes.
2. V-sit Side Life Nerve Stretches: Sit with legs wide apart and sit bones directly under your spine. Lifting from the low back, inhale the right arm up. Exhale and tip to the left side, reaching past your foot and keeping the spine lengthened. Inhale back up reaching the left hand up to the sky. Exhale and tip to the right side, reaching that left hand past your foot and keeping the spine long. Repeat alternating sides for 1-2 minutes.
3. On spine, bicycling the legs. Lie on your spine and let the palms rest face down just below your buttocks so you can lean your sit bones onto your hands as a ledge. Inhale and raise the feet 6 inches (higher for level ones) above the ground. Begin a bicycling motion, knees coming alternately into the chest and pointed toes extending out like you are pedaling the air. Inhale as one knee reaches the chest, and exhale the other knee into the chest. Continue 1-2 minutes with a vigorous, full breath.
Rest 1 minute on your spine. Tuck and rock to roll up sitting, or roll to the side to sit up.
“Tattva Balance: Beyond Stress and Duality”
Page 406 in 3HO Teacher Training Manual
TIME: Minimum 3 minutes – up to max 11 minutes. Continue the same # of minutes per day for the rest of the 40 day period once you commit to your time, please.
POSITION: Sit in easy pose with slight neck lock (Jalandhara Bandh). (see video)
Raise the arms with elbows bent until hands meet at level of the heart. Touch the fingertips and thumb tips of opposite hands together. Create enough pressure to join the first segments of each finger. Stretch the thumbs back to point toward the torso. Fingers will bend slightly due to pressure, just to the first knuckles.
EYES: Fix your eyes at the tip of the nose.
BREATH: Inhale smoothly and deeply through the nose.
Exhale through the rounded lips in 8 equal emphatic strokes.
On each exhale, pull in the navel point slightly.
TO END: Inhale deeply, suspend the breath and posture for 10-30 secs. Exhale. Inhale again and shake the hands. Relax.
The five elements (tattvas) are categories of quality that are based in the energetic flow of your life force. If all the elements are strong, in balance, and located in their proper areas of the body, then you can resist stress, trauma and illness. You also do not get confused in conflicts between the two hemispheres of the brain as they compete for the right to make and direct decisions.
This meditation uses the hand mudra to pressurize the 10 points in the fingers that correlate to the zones of the brain in the two hemispheres. The equal pressure causes a kind of communication and coordination between the two sides. The deep inhale gives endurance and calmness. The exhale through the mouth strengthens the parasympathetic nervous system from a control band of reflexes in the ring of the throat. This calms reaction to stress. The strokes of the exhale stimulate the pituitary gland to optimize your clarity, intuition and decision-making capacities. This meditation resolves many inner conflicts, especially when the conflicts areise from the competition between different levels of your functioning: eg. Spiritual vs. mental vs. physical or survival needs.
Adi Shakti Mantra: Long Ek Ong Kars
CHANT: EK ONG KAR SAT NAM SIRI WAHE GURU
sounds like: ick ong car sut naam siree wahay g’roo
TIME: 3 minutes – 7 minutes. Pick your time and stick with it daily, please.
This is the ashtang mantra for this Age. Ashtang means cycle of 8: it vibrates 8 different sounds. The “8” represents two wheels – the interconnectedness of all things. It is an effective way to direct the kundalini energy of awakening or awareness into the central channel, called the Shushmana.
POSITION: Sit with a very straight spine in easy pose with neck lock (tuck the chin down slightly, neck is straight and your crown points up to the sky). Use the edge of a pillow if you are new to sitting longer periods on the Earth. This helps to tip the sacrum so the low back is not arching or rounding behind you, pulling your spine out of alignment.
HANDS: Place the pointer finger tip against the thumb tip for each hand. Extend the other three fingers. Rest both hands on the knees. Arms should be straight.
EYES: are closed looking up to the center of the forehead at the “third eye point”. This is stimulating for the pituitary gland in our endocrine system and helps to balance the brain patterns and nervous system.
Here is how to chant it…. (see video) or read below
Take a very deep breath. Make the first sound “EK” as a short, sharp one, followed by two resonant long sounds (holding “ONG” and “KAR” for approximately 8-10 seconds each). Please use half remaining breath to sound ONG, then sound KAR for the same length of time.
Inhale quickly and fully.
Make the SAT sound short, but not as sharp as EK. Chant NAM for 12-20 seconds, then at the end of your breath when it is almost all exhaled, chant softly the two syllables Si-Ri almost as a whisper.
Inhale quickly and not as fully (like half the breath amount of the last two breaths)
Chant “WA” “HAY” “GU-ROOOO” less forcefully, and with the HAY and ROOO a little longer than the WA or the GU. Visualize this sound reaching up through your crown chakra, gently swirling upward.
Each repetition of this full mantra should take approximately 1 full minute.
TO END: Inhale deeply through the nostrils. Suspend the breath and squeeze mulabandha (or root lock) 8-10 seconds. Then, exhale and relax the lock.
If you want to commit to longer than 7 minutes of chanting this mantra, you may, but please work up to that longer length of time gradually. A very deeply cleansing practice includes chanting this mantra 2.5 hours/day in the 2.5 hours before sunrise.
Thanks for joining in this transformative practice! Sat Nam.