Category: Meditations - URBAN YOGA CHICAGO

Alternate Nostril Breathing

4/11/2020

Here is a favorite meditation of mine to practice and teach. I have been sharing this regularly with clients who are struggling with anxiety and worry.

This meditation is called: Perspective and Emotional Balance, Alternate Nostril Breathing

Sit with straight spine on the floor with legs crossed or in a chair.

Eyes: Eyes are closed, pressed gently up, focusing at the Brow Point, also called 3rd eye (roll your eyes gently up and then in toward the bridge of your nose) .

Mudra (hand position): Left hand is in gian mudra resting on your knee. To do this, press the pad of your index finger into the bad of your thumb. Use the right thumb and right index finger to close off alternate nostrils.

Breath: Close off the right nostril with the right thumb. Inhale deeply through the left nostril. When the breath is full, close off the left nostril with the index finger, and exhale smoothly through the right nostril. The breath is complete, continuous, and smooth. Feel the expansion of your belly as you inhale and feel your chest drop down, then draw the navel back toward your spine on the exhale (exhaling completely).

Time: Continue with long, deep regular breaths for 3-11 minutes. I recommend starting with 3 minutes and slowly building up if you wish.

To End: Inhale, exhale completely, hold the breath out for a moment. Relax completely. Taking a few more breaths here before you move on with your day. I like to recommend practicing meditation at the same time every day, but there is always the ideal and the real. So do what works best for you, but finding a way to practice daily will give best results. You may find you like to start your day with this meditation or end you day with it, or even both. It is excellent to do before bed to let go of the worries of the day.

Inhaling through the left nostril is calming and cooling and stimulates the brain's capacity to reset your framework of thinking and feeling, allowing new perspectives. Exhaling through the right nostril relaxes the constant computations and cautions of the brain (worry and anxiety), which helps to break automatic patterns. Regulating your breath pattern in this way sets a new level of brain functioning which establishes emotional balance and calmness after periods of intense stress or shock.

Har Har Mukanday: turning obstacles into opportunity

4/1/2020

from Jodh Kaur's blog

The meaning and essence of the mantra Har Har Mukanday is liberation from the challenges that hold you back. Chanting this mantra helps you turn your obstacles into opportunities.

What a mantra for this time we are living in!

Try chanting this mantra every day in April if:
...you find yourself sinking into fear or anxiety
...you are feeling stuck
...you are running out of projects to complete at home
...you are uncertain about your future
...you are tired of being in the house
...you are frustrated by your current circumstances
...you are bored with technology
...you are worried about the health of yourself, your loved ones, your finances
...your mind isn't turning off even when it's time to sleep
...you are consuming too much media
...you feel things will be different, but aren't sure how
...you are feeling called to make changes in your life big or small.

Chant the mantra with music (see below) or without. Commit to chanting it daily for 11 minutes and notice the shifts that take place within you.
Notice shifts in your vibration, emotions, mindset and thought patterns.
And turn your obstacles into opportunities.

With grace & gratitude,
Jodh Kaur

The Square Breath Meditation

3/20/2020

Breathe deeply, until sweet air extinguishes the burn of fear in your lungs and every breath is a beautiful refusal to become anything less than infinite.
– D. Antoinette Foy

Breathing through the nostrils…
Inhale for 3 counts as you visualize moving up the left side of a square.
Suspend the breath at the top of the inhale (w/o clenching your throat shut) for 3 counts as you visualize moving from the left to the right top of the square.
Exhale for 3 counts as you visualize moving down the right side of the square.
Suspend the breath at the bottom of the exhale for 3 counts as you visualize moving from the right to the left bottom of the square.
Repeat several times or longer. Enjoy!

When the breath is unsteady, all is unsteady; when the breath is still; all is still. Control the breath carefully. Inhalation gives strength and a controlled body; retention gives steadiness of mind and longevity; exhalation purifies body and spirit.
– Goraksasathakam

Trouble Sleeping? Part II: the Shabad Kriya.

3/23/2019

by Savitree Kaur

A month ago, I shared some night-time ritual tips to help with sleep. Here is an excellent breath + silent mantra meditation to add to your practice toolbox if or when you have trouble sleeping. It's called the Shabad Kriya.

The ideal time to practice this is at night right before bed.
The real is when you will be most consistent with it.
A regular, daily practice is best.

Time: 11 to 62 minutes
Posture: seated with a tall spine
Mudra: hands on lap, palms up, right on top of left, thumb pads touching.
Mantras: Sa Ta Na Ma and Wahe Guru
Dristhi: focus your eyes on the tip of the nose

The Meditation:
Inhale through the nostrils in 4 segments as you silently chant Sa Ta Na Ma (4 counts).
Suspend the breath at the top of the inhale as you silently chant Sa Ta Na Ma 4 times (for a total of 16 counts). Keep the throat open and relaxed, not clenched shut.
Exhale through the nostrils in 2 segments as you silently chant Wahe Guru (2 counts).
Continue for 15 minutes and up to 62 minutes.

Kriya notes:
It is taught that the more you make it a regular discipline in your daily life, the better you will sleep and your nervous system can deeply relax, giving it the space to regenerate during your sleep.
Once you have practiced it for a few months, you will have greater control of your breath, and as you sleep, the rhythm of your breath will be synchronized with the rhythm of the mantra. The rhythm of your breath and this internal mantra will become woven into the fabric of your day and you will begin to hear the mantra rhythm subconsciously, diminishing anxiety and stress throughout your day.
This meditation has a 22 beat rhythm [4 count inhale, 16 count hold, 2 count exhale].
This is a multiple of 11. In Tantric Numerology, 11 is the number of Infinity. T
he number 22 is the mastery of the mental realm.
This 22 beat breath gives the mind the power to stretch to the Infinite.
--From Yogi Bhajan's Class: April 1, 1974

Want to practice together?

Three 1000-day worthy game changing practices

2/11/2019

by Savitree Kaur

There are 3 meditations in kundalini that are game-changing.

Sat Kriya
Kirtan Kriya
Sodarshan Chakra Kriya

While they don't have to be practiced in that order (I didn't), they build on each other that way.

The Sat Kriyacleans you out. It detoxes your mind and body, balances your lower triangle, strengthens your nervous system, and calms emotional disarray. It essentially prepares you for acceleration into your next most radiant Self.

The Kirtan Kriyarewires your brain and changes your thought patterns and habits.

The Sodarshan takes you to a new level of neutrality, to being able to see trajectory, and strengthen communication. This is an advanced practice. Come to us first to make sure you are ready to take this one on. You may want to precede this with the Suspension of Breath Series.

While you can do these for shorter periods of time, I encourage you to level up and do more for yourself. You are more than worth it. 11 minutes, 22 minutes, 31 minutes. 90, 120, 1000 days. We are here to support you and to celebrate your commitment.

What a 1000 day practice does.
When you brush your teeth, you don't ask yourself, how many more days?
It becomes a part of your life. You may be too tired to do it some evenings, but you do it (hopefully). It's good hygiene, and it equates to good health and wellness.
Same with these practices.
When we stop saying to ourselves, how many more days?and carve out sacred time for spiritual hygiene, no matter how much we tantrum or how much the world pulls at us, we emit a certain radiance that turns us into a beacon of light for others to follow in our example. We start dropping the justifications and start building constancy and self-authority. We start seeing more potential and beauty in the world, which changes the world accordingly. We become the change agents simply through our own inner change.

With Love, Grit and Gratitude,
Savitree Kaur

May the Force Be with You

1/21/2019

by Savitree Kaur

There are a series of 4 suspension of breath exercises that does an amazing job strengthening the Pranic Body, which resides in the lungs next to the heart. The Pranic Body relates to our endurance and energy levels, or life force. It impacts how fearful or fearless we are, how alive we feel, how relaxed or anxious we are, how motivated we are, whether or not we can see our projects to the end, and how connected we feel with our physical body and our Spirit.

These 4 suspension of breath exercises come in order of difficulty, getting more challenging with each one, and by what they develop, building on top of the previous. They are:

Meditation for a Calm Heart: teaches stillness
Caliber of Life Meditation: teaches concentration and endurance
Meditation for a Stable Self: teaches constancy and visualization
Composite Polarity Meditation: teaches subtlety and command

Visit us here and scroll down to the Suspension of Breath Series meditations. You will find two videos per meditation. One is the tutorial, and the other is the practice that you can follow along with us.

You might consider practicing these, in order, for 40 days each, or continue one for longer than the 40 days, advancing to the next level only after you feel some mastery over the previous. Taking these practices slowly gets you to your goal faster than rushing through. It's about pacing, not racing. Building an intimate relationship with the breath has a payoff that is well worth the dedication. It is the bridge that connects your physical self to your true, essential Self.

Prayer for Permanent Peace

5/28/2018

by Savitree Kaur

Did you know...

...that "[i]n a joint resolution approved on May 11, 1950, Congress requested the president to issue a proclamation calling on the people of the United States to observe each Memorial Day as "a day of prayer for permanent peace"? I read this this morning on Deseret News, an article titled, Memorial Day has a Spiritual Side, by Scott Taylor (May 29, 2010).

Every Memorial Day morning, I teach my usual morning classes, and this morning, we discussed what is prayer, exactly? Some answers: It's an ask. A desire. An intention. A thought.

At the beginning of my yoga journey, I read that...

Yoga prepares us for meditation, and
Meditation prepares us for prayer.

As a recovering Christian (I hope you know what I mean by this), this was really unsettling for me. What do you mean, prepares us for prayer?? I thought I moved away from that!

Let's take a look:

Yoga (movement) prepares our bodies to be focused, to be at ease and in stillness, even while moving. Our bodies are, in fact, the vehicles for our spirit. With our bodies primed, we can get better grounded and centered, with enhanced ability to open up our neutral mind, and connect with something greater than us.
That is meditation. It plugs us into the Divine.
And when that happens, we change our minds. Our small minds: the minds that project through the dramas of our lives and from our past, work from lack, and demolish our potential. An entire community of small minds... what can that create?

When the mind is changed, when we move away from the negative self-talk, we think differently. And we see differently. Which is the same thing as we pray differently. Our minds and thoughts, which turn into actions, then, project something different. Something much more whole, inclusive, expansive. Wanna change the world? Change your mind. Change your prayer.

In observance of this Day of Prayer for Permanent Peace, let us not react by pointing the finger at our politicians for their shortcomings, or to those that 'voted for the wrong person'. Because by doing so, we need to ask ourselves,how are we contributing towards Prayer for Permanent Peace? In hating the other side, and thinking how stupid they are, what prayers are we putting out there? Same within our own sphere of influence: in our families, our friendships, our workplace.

It starts with us. If we are [internally] at war against our opposition, then we are a part of the war.

Not being at war against the other doesn't mean we are saying that the wrong that's happening out there is okay. Just like if my child does something wrong, I don't go to war against him. But that's exactly what we are doing when we war against our opposition.

What is the solution? I believe in us. We can start with a more creative discussion. Like when I was younger, and we played games like, "how long can we go without using a contraction? We do not know, and it will sound really awkward, but let us try." 🤪
Let's humor ourselves. Create some discussion rules. Let's do it for Permanent Peace.

Want a mantra to help with this? Click here, and I'll share it with you!

Much love, grit and gratitude,

Savitree

How's it going with your 40 Days?

5/10/2018

by Savitree Kaur

Here is a question that comes up around doing a 40, 90, 120 or 1000 day meditation:

What if I miss a day?
Do I have to start back on Day 1?

In class, I often distinguish between the ideal and the real. The ideal is the ideal version of what the posture or exercise should look like. The real is what your body can do at that moment, and as you may know, that can vary from day to day. As you practice regularly, your real generally moves towards the ideal, even if it's just barely noticeable. The important thing is that you know where you are in your own body, and that you are able to find that edge between going for the ideal and honoring your real. That edge should be outside the comfort zone, but not too far out, otherwise inviting injury or causing you to hate the practice so much you struggle to sustain it. Know what works for you.

So here is the ideal answer to that question:

Yes. Start back on Day 1.
While many of you may have committed to this 40 day for the benefits of the Mul Mantra, the most amazing benefit, really, is the practice of carving out time to gift and nourish yourself daily, for 40 days, no matter what. It's a real practice in making sure you are fed, and that you are doing this for yourself. No one else can truly feed you.

Think of the many things we do for others - employers, friends and family- no matter what. While we are sick, exhausted, while we are hosting in-town guests or are in the middle of another obligation; we just sandwich them all in, feeling ragged and tired, even when we think some of this stuff that we agree to are ridiculous. Yet for something we choose to do for ourselves - what we know will empower our core Being - even if it takes just 7 minutes of our time, we somehow allow it to fall off the moment those same circumstances come up for which we rally for others.

Starting back on day 1 is giving ourselves another practice at finding 40 consecutive days to hold something dear for ourselves. It's 40 days of Self-Love. And it takes 40 days to create a habit. In this case, we create a habit of Self-Love. {I'm a big fan of 1000 days to MASTER it}.

So now you might be wondering about the other numbers:
40 days to create a habit.
90 days to confirm it.
120 days to make it who you are.
1000 days to master it.

Here's the real:

If starting back on day 1 will cause you to drop your commitment to Self altogether, then start where you left off. It's your practice. Which means it can be at your own pace and on your own terms. Remember that what you put into anything is what you get out of it. And the most important thing to put into it is the practice of getting back on the horse over perfection.

So it's all good.

Let's talk about root, baby

4/29/2018

by Savitree Kaur

There is an energy center in our body that governs how everything manifests for us in this physical world.

It affects our immune system and our sense of security and survival, which determines how we respond to fear, our level of steadiness, what habits we take on, our feelings of scarcity, our ability to let go (elimination), and our ability to move forward in life.

Without this foundation, our focus remains primal, decreasing our chances of transcending hardship and seeing beyond our most basic needs. For this reason, the root center - or first chakra - is the foundation from which all others are built. Similarly, the Mul (root) mantra, is the base from which all kundalini yoga mantras are built. The Mul mantra is associated with the root center and helps us transcend limitation.

Chanted daily, it begins to re-write the thought patterns that hold us back.

The Mul Mantra is called the "fate killer," and it changes destiny, orienting you like a compass, setting your sail in the direction you want to go. It increases sense of security, and therefore strengthens your immune system and ability to see through the lens of abundance rather than scarcity; it helps you harness fear rather than shrink from it. It brings steadiness, and with it prosperity.

This year's theme for the White Tantric Yoga course is to get rid of frustration. Frustration often comes from our inability to align thoughts and feelings with appropriate action and desired outcomes. These inabilities often stem from first chakra imbalances.

It is recommended that we practice a 40 day meditation or kriya post White Tantric.

Whether or not you attended WTY, consider chanting the Mul Mantra for 40 days (how long it takes to create a habit). It's a fate killer. Meaning, it changes your mind, making you the master of your own destiny rather than the victim of circumstance.

Repeat it 11 times a day.

Mul Mantra:

Ek Ong Kar
Sat Nam
Karta Purkh
Nirboa, Nirvair
Akaal Moorat, Ajoonee
Saibung
Gurprasad, Jap!
Aad such, Jugaad such
Haibee such, Nanak hosee bhee such

Committing to Making Myself Whole

6/7/2016

It is said that our search for romantic love, for material wealth and happiness comes from an innate but misguided desire to find connection with God, our eternal Self. Instead of turning within, we look outside of us to find that sense of wholeness. As if someone else, or something else can make us whole.

In our day to day life, we are pulled into different directions, and we struggle to find meaning in them. Under stress, and the experience of scarcity, we scramble to prioritize what is most important. When we are having this sort of discussion with friends over tea or wine, we know what they are. Our actions say otherwise. We don't want to disappoint. We don't want to say "no." Not to others. But to ourselves, we say "no," or "later" regularly.

Committing to another person, to work, to exercise, these things are important, and they define us to others. We are reliable and trustworthy. These commitments can reward us with companionship, reputation, wealth, a sense of accomplishment and good health. Still, these are external. We commit to these things for ourselves, yes, and yet they are so intricately tied to our desire to be accepted through the eyes of our public and to our parents. The fragility of which is experienced when one part of it, or all of it, crumbles.

There is another level of commitment, and that is a commitment to Self. This is a very different thing, and it feels quite different. It requires one to quiet the noise, both internal and external. It requires one to manage the ego and conquer the mind. It requires a complete surrender to one's true desire for excellence and alignment to one's truth. It requires overcoming external forces and setting healthy boundaries with oneself and with others. It requires being okay when others don't understand you. This path can feel lonely. Yet it takes away loneliness, even when alone. But one never really is on this path. The fear and anticipation of it is real, however. It develops courage and grit. It connects us strongly to our own values, our intentions and our actions. It makes us real human BE-ings.

One "easy" way to develop this is to do a 90, 120 or 1000 day kriya or meditation. 40 days is still short enough where the end is in sight, and we don't mind so much starting over again if we "have to" miss a day. The longer times are long enough that our relationship to our commitment becomes like brushing teeth. We don't ask ourselves, "how many days in a row have I brushed my teeth, and how many more do I have?" It simply becomes a part of the daily doing. It is a personal hygiene one would not consider skipping. Well, maybe one does from time to time, but then one ends up doing it because it's gross not to. Commitment to self is spiritual hygiene. It can feel gross to skip. If you have ever had a regular sadhana practice and have had opportunity to skip it from time to time, you might understand what I am talking about. Also, this is different from exercise. It becomes inconvenient for others, and there is no external force that technically gets why you are doing it. Other than your spiritual community. Connecting with them becomes wise and necessary. That is another benefit: learning to stay connected with your spiritual tribe from which to pull inspiration and strength. Them, you don't have to fight.

So it's time for me to do another one. I am doing the Sat Kriya again. I did it once for 31 minutes for 1000 days. This time it will be for 22 minutes for 120 days. And maybe I'll keep going. There are 10 others so far that will be joining me (including my awesome business partner and friend!), and I start this on Thursday, June 9. If you would like to join us, please let us know. This link goes to both me and my business partner, Jodh. We'd love to keep you in our thoughts as we do our practice. Let us know how long. It can be as little as 3 minutes and as long as 61 minutes. Please keep in mind that however long you decide to do the kriya, you will need to add at least the same amount of time for savasana (aka corpse pose, or lying on your back). The ideal time for savasana is twice the time. An 11 minute Sat Kriya calls for 22 minutes of savasana (ideal) or 11 minutes minimum. If you are doing 3 minutes of Sat Kriya, then you can probably find time for 6 minutes of savasana. For those that are not familiar with the 40, 60, 90, 120, 1000 day commitment: if you miss a day, you start over again at Day 1.

I asked my teacher who helped me choose this for my 1000 day many years ago, "What if an emergency comes up and my child is in the hospital? or I become very ill? or get into an accident on my way home to do the kriya?"

His answer: "Then you won't know what it's like to do it for 1000 days straight."

If you are unsure of how it's done, or want to know the benefits of the Sat Kriya, please see below our Urban Practice video w/ Jodh Kaur, which explains what it is followed by Jodh doing 11 minutes of Sat Kriya. If you would like to commit to 11 minutes and practice it with her daily, click the next video that starts it to 6:01. Just remember to tune in with "Ong Namo Guru Dev Namo" three times.

Sat Kriya 11 minutes with instructions

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Kundalini Yoga Quotes:

“I’d never felt anything like it; it was just an opening of energy and a feeling of such liberation.” -Marika Bethel, owner, Glowing House

“Within the first ten minutes, I thought, ‘[kundalini yoga] is the best thing that’s ever happened to me,’” -Gabrielle Bernstein

"Kundalini Yoga is the crack cocaine of yoga; if Hatha is a mild weed high, Iyengar is a deep hash glow and Ashtanga is amphetamine, Kundalini Yoga blows the F*@&ing doors off." -Russell Brand