Yoga & Meditation For Self-Healing
Below are a few deep breathing practices you can do on your own to help deeply relax, refresh and compose yourself....
Once it is safe to travel again, I will post my travel and teaching schedule for Kundalini Yoga, meditation and related topics. These are generally around ways to leave fear, anxiety, depression and other maladies as well as ways to be successful. I may also be able to help you with habits that may not serve your intention to be a good mother, father, partner, boss or co-worker. Or just being the best of any of these that you can be....
I wrote and published a book on the suggested daily practice of Kundalini Yoga and meditation in 2014 - explore that, read testimonials and consider purchasing it here. Available as ebook or physical book.
Currently I'm leading early morning 'sadhana’ several mornings per week. These are not classes and have minimal guidance and explanation of how to do things. They begin at 3:40am EST/New York time with Japji Sahib and then yoga and meditation follow on my personal Facebook page until around 6am. These stay there and can be embraced/explored partially or in full any time of day. If you might be new to Kundalini Yoga and meditation, classes are generally best. I've been practicing and teaching Kundalini Yoga and meditation since 1972. In the meantime please try the breath techniques listed below. The first one is precious, in my experience, to take away all anxiousness! A powerful tool to help you be better! Start with 10 second segments. The 2nd will help generally to relax and lessen any anxiety.
Jot Singh Khalsa
1) ONE MINUTE BREATH
20 seconds to inhale, 20 seconds to hold, 20 seconds to exhale
Optimized cooperation between the brain hemispheres.
Dramatic calming of anxiety, fear and worry.
Openness to feeling one's presence and the presence of the spirit.
The whole brain works - especially the old brain and the frontal hemispheres.
Reprinted with permission from the KRI International Teacher
Training Manual, Level 1
Here are some tips to make the One-Minute breath easier:
To start, make yourself very comfortable. Have a shawl on that you can remove without exertion if you get warm.
Be very still.
Once to are set, take 3 minutes to relax and deepen your breath (or try 3 minutes of Breath of Fire, or if you are really tense, try 3 minutes of Sat Kriya).
Inhale slowly and steadily, filling your lower abdomen, your stomach area, going up to your lungs and then all the way up to your chest.
Lock the breath once you filled your upper chest (after 20 seconds).
Hold (20 seconds).
Then exhale, slowly gently and steadily.
At the end of 20 seconds, gently reverse to an inhale and begin again.
Don't fight your breath. Be relaxed. Having trouble working your way into? Here are two approaches:
1) Give yourself permission to work up t it. Start inhaling for 10 seconds, holding for 10 seconds, exhaling for 10 seconds. Take a day or two and then increase to 15, 15, 15, and then to 20, 20, 20.
2) Start with 20, 20, 20. If you find yourself struggling against your breath, complete the breath and then begin one minute of deep breathing. After a minute, start again - inhaling for 20 seconds, holding for 20 seconds, exhaling for 20 seconds.
2) SEGMENTED BREATH FOR ANXIETY
AFFIRMATION OR MANTRA: This is a counting breath in a 1:2 ratio. Count to four on the inhale and count to eight on the exhale. You can also use an affirmation like “I am, I am” on the inhale and “I am, I am. I am, I am” on the exhale. The mantra Sa Ta Na Ma (the nuclear form of he mantra Satnam) is also very useful for ratio counts of four. Example: Inhale Sa Ta Na Ma once and exhale Sa Ta Na Ma twice.
TIME: Three to eleven minutes.
PHYSICAL POSITION: Sit comfortably cross-legged on the floor or sit upright in chair with both feet flat on the ground. Hands can be folded in the lap or in the gyan mudra hand position (in- dex finger and thumb touching) with the arms straight and the edges of the hands at the knees.
INSTRUCTION: This is an unequal breathing rhythm done in segments or sniffs. All inhales and exhales are done through the nose in a 1:2 ratio (inhale is half as long as the exhale). The breath is segmented into small equal sniffs and is done by a small inhale, inhale, inhale, inhale and then twice as many exhales done in the same fashion. Keep the breath smooth in transition, not holding the breath in or out.
BREATH: With the eyes gently closed and focused at the root of the nose, inhale in eight slow even and rhythmic segments. Ex- hale in four, slow, even and rhythmic segments. Make the breath very smooth in transition, in other words do not hold the breath in or out. When the lungs are full, empty them and when the lungs are empty, fill them again. If you can extend the count even more with comfort, then that is wonderful. For instance, you would inhale in eight segments and exhale in sixteen segments.
TO END: Inhale deeply, briefly hold the breath, and then relax.
COMMENTS: This segmented breath in a 1:2 ratio will stimulate the parasympathetic nervous system, and can help relieve anxiety.