Right NOW -- this weekend -- is a great time to make a positive change. It will be the New Moon in Taurus. As we learn in the teachings of Kundalini Yoga, the New Moon is always a powerful time to set a new intention. With this New Moon, the energy of Taurus  supports lasting change. You can think of yourself as the bull -- determined and grounded in strength and confidence. 

Are you thinking of making a change? Do you want to eat better? Move more? Wake earlier? Drop a bad habit?  Shed a self-limiting or hurtful thought? Then, let's start NOW. If you've been considering a positive lifestyle change, start NOW. Give yourself every advantage. 

I've put together a list of 10 tips (which includes seizing the opportunity of the New Moon in Taurus) for giving yourself the advantage and anticipating and helping yourself through some of  the challenges of change because change can be tricky. Before I get to the tips, let's look at why it isn't always easy to step into new good habits.

No matter how much we want to step into a positive future full of good habits, our old patterning may threaten to overpower our positive intentions. Old patterning gets in the way in the form of discomfort. For example, you can imagine that you may feel off if... 

• ...you're used to plowing through a sleeve of cookies when stressed but instead you try to focus on your breath. 
• ...you're used to falling asleep in front of the TV but instead you lie in bed, scan the body for tension to release, and then wait for sleep to come. 
• ...you're used to hitting snooze a bunch of times and crawling to the kitchen for coffee but instead you try to get right out of bed, splash cold water on your face and sit in meditation. 

We are wired to relieve discomfort, not ride it out. This doesn't mean we are bad or unable to create a new habit. It just means we're human, and we need to help ourselves in our human tendencies. If we anticipate these tendencies and use helpful practices to deal with them, we can indeed get to other side of discomfort.  Tips for that are coming.
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In addition to the old patterns, we also have the constant chatter in our minds that can knock us off course. At times, many of us are flooded with unhelpful and distracting thoughts. Our minds can throw us off track. For example... 

• In the midst of a 40-day practice, you might think, "Well, I've gone for 22 days. That's a lot. That's got to be enough. What do they want from me?"  
• If we're endeavoring to eat more whole foods and less processed junk, you might think, "This isn't fair. Other people get to eat junk. I deserve treats too."
• A reminder goes off on your phone that it's time to go to yoga class. You might think, "But there are bills and dishes piling up. That's more important. Yoga is a luxury." 

We have to deal with our chatty, chatty, chatty minds who may get even chattier when we have made a decision to do things differently. We can observe these thoughts and not be upset. We can say to ourselves. "That's just the mind doing it's thing. I don't have to listen." Again it's about anticipating and using tools to support ourselves through the storms of the mind, with those lightning streaks of sabotage. 

Kundalini Yoga has a plethora of techniques for overcoming the tricks of the mind and the entrenchment in old patterns. I've put together a list of them below with a couple other things thrown in. Pick the tips that appeal to you; pick the ones that you feel will nourish you and carry you through. But, for goodness' sake, support yourself. Spoil yourself with support! You deserve it! 

 Don't know who Syd is? Well, he's this super chipper Buddha who believes in you, believes in your vision and your ability to change. You can tell that he's saying, "You've got this. I love you." At MKY, we have a special connection to Syd because his creator is our dear friend and student, Ellen Atkins, aka the Suburban Monk. We are a proud Suburban Monk affiliate. You can click here to see all 14 colors of Little Syd, meet Big Syd, find out a little bit of how he came to be, and purchase a Syd for yourself and for your change.  

I hope these ideas serve you as you move closer and closer to a vision of your life that is the most expansive and joyful and aligned. Happy New Moon! Happy Change! 

From Cate: This month marks our three year anniversary as Montclair Kundalini Yoga  (MKY). If you know  Savitri and me, you know how much we value this community and how much we love what we do. Our hearts swell with gratitude when we think about reaching this milestone. I wanted to share with you all the story of how MKY came to be, and Savitri shares her thoughts on this happy occasion below too. 

We started with an ending. Savitri and I were teaching Kundalini Yoga at a studio called Aquarian Yoga and that studio closed. We discussed how important it was to each of us to keep teaching and keep serving our students. In fact, continuing to teach felt as imperative as eating. So we endeavored to piece that together any old way we could. We heard that we could rent space from Deb Williams who owned the Ashtanga Yoga studio just a few doors down, so we did. We figured we needed an online scheduler, so we signed up for Mindbody. We realized that we needed a bank account and an LLC, so we got them. Oh, and we needed a Website too, a Facebook page, an Instagram...  

It evolved like that in the early days of MKY -- without a real intention to become a business. We didn't have a plan. We had a desire. We had/have a passion for teaching and the teachings of Kundalini Yoga. We wanted to dwell, as often as possible, in the joy of watching our students go within, release stress, and grow. 

And here we are. The power of that passion worked and yielded a beautiful community. Every single day, I am grateful for the people who've shown up, for the kindesses, the healing, the seeking I am fortunate enough to witness at MKY.

Now, we are developing a plan and becoming, as we like to joke, more and more "legit." Hence, our logo. We hope you like it! It makes us feel happy and very official... "2 Legit 2 Quit" (Dating myself with this one.)

On the road to becoming legit, we've been supported by angels. All of you who come to the studio and trust us to deliver these sacred teachings are our angels. There are many angels who deserve individual recognition and gratitude, and we will make sure to acknowledge them at our -- now sold-out -- celebration class (4/12/19). But no one deserves more appreciation than our teacher team member, and musketeer, Andy Steinfeld (Teg Avtar). He is infinitely generous with his time and energy. It is a rare, rare, rare, rare thing to have the level of heartfelt, unwavering support that he offers us and the MKY community, and we know it. Thank you, thank you, thank you, Andy. 

And, I am so grateful for Savitri who has become a spiritual sister to me. Having the opportunity to create a community around spiritual practice with  Savitri is, for sure, one of the greatest gifts of my life. Below are her thoughts on the occasion of our anniversary. She wrote to us during a week of silent retreat with her spiritual teacher, Adyashanti. ​

From Savitri: I woke up today to a symphony of congratulations online for the three year anniversary of Montclair Kundalini Yoga. I’m not supposed to be looking at my mobile device during this week of silent meditation at Garrison Institute, but that’s pretty hard in today’s world and to see our anniversary celebration get started made my heart sing.

Here, we overlook the Hudson River at its narrrowest point, with a rollicking waterfall on the opposite bank and all the early spring flowers in bloom. A row of the greenest bamboo sways, as if winter never happened. Like every morning here, I practice Tai Chi besides the bamboo thicket, hoping to erase the chaos and dis-ease from my body, mind and spirit as if it never happened.

Then off to early morning meditation. It’s Wednesday and we’re half way through this silent retreat with the wonderful spiritual teacher Adyashanti. His wife Mukti also teaches Chi Gung every afternoon, which makes it even more special. For four days now, we’ve been fully immersed in the quiet places within, the natural state of pure awareness that extends out as the net of Indra, the interconnectedness that we call our world.

Adya has skillfully guided us, with immeasurable compassion, on a journey of beauty, awe and tenderness for every part of ourselves and for each other. We’ve traversed the sacred path, through the facets of our uniqueness, that are at the same time Unified Oneness. Adya has led us through territories of spiritual insight and epiphany, combined with potent transmissions of light and wisdom that resonate those same qualities within us. Now as I write this, we all glow within this Buddha field we’ve created that contains us so luminously.

The first few days I felt completely expanded in a transcendent state, free of my conditioned mind and life. Then Adya guided us back to the ground of our being to redeem parts of ourselves trapped in fear and vulnerability. - He encouraged us to make peace with ourselves, to stop rejecting parts of our totality, to relax all internal conflict with our own minds as well as the external conflicts we hold on to - this is redemption. Only with acceptance for ourselves and acceptance of the viewpoints of others can true solutions and wonderful creations emerge like diamonds.

The definition of Redemption is - to heal, to make whole. “Let the healing begin” is our MKY motto and I think of my yoga partner Cate, Arvind Dev, and our three year anniversary today and give thanks for her in my life and for all our many diamonds... The latest diamond, our new logo, was so fun to collaborate on and emerged like shining jewel. But the most precious jewels are all the beloved people who come to practice with us.

After meditation and a Dharma talk with Adya, lunch was served in silence. So nice to just receive, no cooking, no ordering, everything taken care of so nicely for us. Today for lunch, we had a nourishing black-eyed pea salad, chunky beet and green leaf salad and warm whipped yams, fragrant with coconut milk, lemongrass and saffron. 

A sense of abundance swept over me as I filled my plate. I’d skipped breakfast, and my senses were heightened from all the quietude, so my whole being opened to and delighted in the feast before me. I carried my plate out to the bamboo grove and nestled in the grass in the sun next to some daffodils. I was overwhelmed with gratitude for the beauty of nature, for the miracle of such a spiritually supportive experience, for the community we share with all our MKY members, for all the beings in my life, great and small. And I was grateful for the miracle of the meal laid before me with such love. Every moment here has connected me with what is right and pure, what is beautiful, what is true... may every moment be such and, with Arvind Dev, may we continue to facilitate this kind of spiritual support for our community, which we are so blessed to be part of.

Under the gentle sun, as I scooped up greens and warm yams with my fork and raised them to my mouth: I invited all the scared, neglected, harshly handled parts of myself to come forward and enjoy. Peace within, peace without. I invited all our friends and everyone I love and will ever love to partake in this feast with me, to enjoy the bounty, to eat to satisfaction, no winners, no losers, only gentleness.

Let the healing begin.

If you sleep well and arise refreshed, then you don't need this routine or this blog. If you struggle with falling asleep, getting quality sleep, staying asleep, or feeling rested when you wake up in the morning, then try it. It works! You really can access deep restorative sleep.

The routine consists of a 15 minute meditation, a quick body scan, and a trick for beginning to fall asleep.

If I lost you at "15 minute meditation" because you don't like to "be with your thoughts," please know that in this meditation you are NOT with your thoughts. You are with mantra and a breath pattern. You don't give your thoughts the microphone. You give mantra the mic and the thoughts recede like muzak at the grocery store. 

1. Meditation for Deep Sleep. Just before bedtime, sit in any comfortable posture with the spine straight. Place the hands in the lap, palms up with the right hand over the left. The thumbs are together and point forward.  Focus the eyes on the tip of the nose with the eyelids just a teeny tiny bit open, letting in a sliver of light. The eyes are 9/10 closed.  Inhale in 4 equal parts, silently  repeating to yourself the mantra Sa-Ta-Na-Ma. (Sa means Infinity, Ta means Life, Na means Transformation, and Ma means Rebirth.) At the top of the inhale, hold the breath, silently repeating the mantra 4 times (Sa-Ta-Na-Ma, Sa-Ta-Na-Ma., Sa-Ta-Na-Ma, Sa-Ta-Na-Ma) for a total of 16 beats. Then, exhale in 2 equal strokes silently repeating  Wahe Guru (Wahe Guru means Great is the Infinite wisdom). Continue for 15 to 62 minutes. Those of you who go past 15 minutes, kudos. But you only need 15 minutes to get the benefits. I can't emphasize enough how well this meditation works. You can wake up feeling better. With consistent practice, you can reset your circadian rhythm. 
2. ​Release Body Tension: Get into bed and lie on your back. Consciously, relax. Tell your limbs, your muscles, your organs, and all your cells to soften. Remind yourself that it's okay to let go. Feel into a relaxed state of being. Remain in awareness as you begin at the head and scan the body for residual tension. Be curious and detailed. Feel into every nook and cranny and command each part of you to relax. Scan from head to toe. For example, relax your temples, your jaw, your eyes. Moving down the body: soften the neck, the shoulders, the arms, the fingers. Let go of tension in all the muscles around the spine, the lungs, the diaphragm, the belly, the hips, the buttocks, the thighs, the knees, the ankles, and the feet.  (If you have trouble accessing a feeling of relaxation and release, try tensing parts of the body and then relaxing them. In other words, squeeze the muscles of the face and relax, pull the shoulders up toward the ears and relax, makes fists of the hands and relax, etc.)
3. Turn onto your right side.  Use your right pointer finger to block the right nostril and take 10 deep breaths in and out of the left nostril only. The left side is our relaxing side, our moon side and we want it to be dominant to access drowsiness and sleep. (Throughout our day, which nostril is dominant changes. See if you can tune into that and notice that at times.) After 10 breaths, remove your right finger and let go of conscious breathing. Adjust to your desired sleeping position and sweet dreams. 

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Will you give this a try? If you have any questions, please leave a comment below and I will respond as soon as possible. I'd also LOVE to have you come back and leave a comment when you're experiencing the results... because you will. 

The other day, I sat down to do Reiki on my dog, Star. I began the invocation to call on divine assistance to let the Reiki energy flow through me to my anxious pup, to heal the trauma she experienced before she was rescued. Star was turning around, trying to squeeze her wet nose under my arms, "Pet me, pet me, pet me." And my mind was turning around too, trying to take me out of the moment. My mind didn't want to stay on track. I noticed that and took a deep breath and started again. I felt my hands. "The pulsing is real," I said to myself. "The energy is real." "May I be a conduit for healing energy," and I placed my hands on Squirmywormy-Wigglesworth aka Star, and we both settled.

As we proceeded, I kept needing to recalibrate. I focused on my breath and tuned back into the energy, and a mantra came to me: Aad Such Jugad Such Hai Bhai Such Nanak Hosee Bhai Such. This is the mantra for dissolving blocks. It was curious that this is the one that came to me because it's not one of my go-to mantras. But I repeated it internally because I believe that the mantras that rise to the surface are significant. I may not always know the significance of why one mantra rises to the surface over another, but I believe there is a reason. Maybe Star has blocks to feeling safe and relaxed; maybe I have blocks to letting the energy come through. Or another reason not obvious to me. Nevertheless, mantra kept me present. I relied on the mantra.

I've found that the internal process of delivering Reiki is much the same as the internal process when playing the gong: Tune in and STAY tuned in. When I sit down to play the gong, I must first repeat three mantras to invoke protection and inner guidance. Then as I begin to strike the gong, I try to focus and "unfocus" at the same time. I liken it to the way you look at an optical illusion, unfocusing your eyes so you can see the hidden image. This is concentrating, but it's concentrating on being clear, emptying. More often than not, I rely on mantra to do that, to keep me tuned in. I let a mantra come and repeat it to myself as I play. I rely on mantra.

And, of course, it's the same process as doing yoga. We tune in with Ong Namo Guru Dev Namo, and we endeavor to stay tuned in as we practice, inhaling Sat and exhaling Nam. Let me tell you if you think you're the only one whose mind goes in a bunch of different directions all the time even when you're on the mat, you're wrong. It's a constant recalibration, a constant clearing, as it is delivering hands on healing, as it is playing the gong. We rely on Sat Nam.

I believe that mantra is our best recalibration tool, and I am so grateful that I found mantra. In fact, it's a bonafide miracle that I found it because I was NOT looking. When I first stumbled into a Kundalini Yoga class years ago, I did not know what I was getting into. When I heard the mantras, I was completely "weirded out." I fancied myself way too "normal" for mantras. (Little did I know!) Nevertheless, I somehow stayed with it. I stayed with it, but with a "bad" attitude. I told myself that I was only "visiting" the weirdo Kundalini world. It wasn't my world. I wasn't a chanter. The mantras weren't for me. Yet somehow, over time, the mantras melted me and, over time, they came to be my favorite part of the practice. Somehow now, mantras rise to the surface when I need them. Wahe Guru!

The word somehow in my usage above (and maybe always) is synonymous with "By Grace" or "Through Destiny's Momentum." I am here, and sharing the teachings of Kundalini Yoga, particularly the gift of mantra, is my life's work. Wahe Guru! 

Today in class, a student said to me that she wished she'd had a practice when she first became a mother. I agreed. When my son was born 18 years ago, I had found Kundalini Yoga, but I wasn't all in. I was still in the "bad" attitude phase. I can get pulled into regret on the years I wasted on resistance. Yes, years. Ten years to be exact that I practiced as a tourist in the spiritual realm.  

Then, I wonder if I needed to go through the years of resistance. In those years of half-hearted practice was a lesson. Perhaps I went through all those years, so that I could urge you not to... 

Don't.

Don't waste time thinking you don't belong in a spiritual practice. Don't waste time thinking the mantras aren't for you. They are for you. They are available, accessible, and useful to all of us. They are not religion. They are not weird. They are ancient guidance that resonate on a soul level, guiding us to be present, guiding us to be clear, guiding us to our purpose.  

And if you do waste time as I did, know that if you continue with the mantras (with any attitude) they'll eventually penetrate. Inevitably, they will dissolve the walls. 

If you had told me 20 years ago that I would be a Kundalini Yoga teacher who belted out mantras and started a blog talking about giving Reiki to a dog, I wouldn't have believed it. Yet, somehow, here I am. 

Our minds may reflect the chaos of our world. We may fall under the spell of chaos, seduced by endless threads of thought, endless dramas, endless worries. We must break this spell. This state of distraction can prevent us from seeing the right way forward, from living our Truth. 

WE CAN BREAK THE SPELL. There is a simple, beautiful, and easy meditation that is the antidote to a mind going every which way but Truth.  It's called Seven Wave Sat Nam Meditation. In this meditation, you pulse a mantra through the chakras and in so doing weave it through your consciousness.  The mantra is Sat Nam, the seed (or bij) mantra of Kundalini Yoga, which means Truth is my identity. According to the teachings of Yogi Bhajan, each of us innately has the divine spark of Truth and within that spark is the potential for a fully authentic and magnificent life. 

As I see it, the meditation both reinforces that you are truth as it also cleanses you of all that is not Truth. How does it do that? Your focus is Sat Nam. And it's more than just focusing on the sound. You're vibrating it in a very specific way that requires all your concentration (as you'll see below). So the other stuff -- dramas, worries, falsehoods -- recede to the background. At the same time, the vibration of the ancient sound moves through your consciousness, cleansing all the background noise that doesn't match the resonance of Sat Nam. According to 3ho.org, if you can practice the meditation for 31 minutes, "...the mind will be cleansed just as the ocean waves wash the sandy beach." 

To do Seven Wave Sat Nam Meditation, follow the instructions below. It is very helpful to use this recording by Madhuir Nain-Webster on her album Meditation Collection. ​

1. Place the hands in prayer at the heart center.
2. Inhale deeply and on your exhale chant, pulse, and extend the sound Sat through the chakras from the root to the third eye. Do it in this manner: SA (mentally focused on the root chakra at the base of the spine), AH-AH (mentally focused on the sacral chakra at the pelvis),  AH-AH (mentally focused on the navel chakra at the navel/solar plexus),  AH-AH (mentally focused on the heart chakra at the center of the chest),  AH-AH (mentally focused on the throat chakra at the throat),  and AT, (completing the sound mentally focused at the third eye chakra at the brow point). Then chant the sound Nam (as you focus on the crown chakra at the top of the head). Refer to the image above.
3. Continue for 11-31 minutes.

Here's what Yogi Bhajan said about the cycle of the mantra -- six beats for Sat and one beat for Nam. 

Cate discovered Kundalini Yoga by accident over 20 years ago and was surprised and thrilled by how engaged, energized, and inspired it made her feel. She's been practicing ever since. In 2008, Cate completed her Level 1 (200 hr) teacher training with Hari Kaur Khalsa of Hari NYC. In 2012, she broadened her knowledge with a very special Holistic Hatha Yoga training (300 hr) with Amy Witmyer of Sacred Space. Kundalini Yoga is her home, her go-to sanctuary, her point of peace and insight. She believes that it is a wonderful tool for busy times and busy minds. Join Cate on Sunday, Monday and Tuesday and Friday mornings for Kundalini Yoga & Meditation. ​

This week and last I've been teaching and practicing the following kriya (sequence of exercises). I LOVE it!!!!! It's for your spine, the navel, the aura, and your kundalini  (the full potential of your vitality). What else could you ask for? I encourage you to do it. Prioritize it. Bypass the questioning mind and roll out that mat. Do it everyday. Do it for yourself!

Think about showing up for yourself and doing the work as an act of self love. Yogi Bhajan said, “Those who practice discipline have to be very generous to themselves. Discipline should never be rigid. Discipline should be self-acknowledging, so that you can go along with it.” ​Many Blessings!  

​During the summer months, I decided to focus my Thursday morning Kundalini yoga classes on the eight chakras (in Kundalini yoga we recognize not just seven but eight—the eighth being the Aura or electromagnetic field). Since it was summer, I called the class series the “Chakra Cruise” and some of us, really got into it, even wearing the chakra colors: red for the first, orange for the second, yellow for the third, and so on. We learned a lot and had a good time.

I will admit when I first heard about the concept of the chakras—subtle wheels of energy in the body—many years ago, I thought it was a bunch of silly gobbledygook. If I could not see them, then why should I believe in them? If my doctor could not identify or treat them, then why should I care if they were “balanced” or “blocked?”

But, as with so many things in life, over time I began to realize that indeed the chakras—even though they didn’t show up on an X-ray—were quite real. And, when I began the practice of Kundalini yoga, their qualities and effects became even more apparent. 

During our “Chakra Cruise,” I used two wonderful books. One is called The 8 Human Talents by Gurmukh Kaur Khalsa, and the other is The Kundalini Yoga Experience by Guru Dharam Khalsa and Darryl O’Keeffe. If you’re interested in the chakra system I would highly recommend both books. I took most of the kriyas we practiced during the eight-week series from Guru Dharam’s book and used Gurmukh’s text to give background. I love the way Gurmukh describes the qualities of the chakras. For instance, writing about the first chakra, which relates to the Earth element, she observes, “It can be the red of the burning ember at the center of a roaring fire, or it can be the musty red of clay, or the deep crimson of a ruby forged by pressure deep within the earth.” Gurmukh brings the chakras to life, and her book is a great way to dig deeper.

Just to review, here is a brief summary of the chakras, all of which work together to create harmony and balance:

After our metaphorical “Chakra Cruise” ended, I took a “real” cruise on the Seine River from Paris to Northern France and back. I’d never been to Europe, and the experience was amazing. In my past life—before Kundalini Yoga, that is—fear would have kept me from flying to France and I would have imagined and invented many obstacles that would have prevented me from such a journey. But all that has changed since I opened to this practice, and as I sat on the deck of the river boat, watching castles, swans, and barges float by, I thanked my lucky stars (and the Divine) for…
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• A rooted connection to and trust in Mother Earth (1st chakra)
• ​ The creativity needed to flow with the river (2nd  chakra)
• The strength and commitment to follow through (3rd chakra)
• The love and compassion of an open heart (4th chakra)
• The capacity to express and live my truth (5th chakra)
• The intuition to know when the time is right (6th chakra)
• The knowledge of my boundless nature and ability to reach beyond (7th chakra)
• And the radiance to glow and grow with all the blessings life offers (8th chakra)

The Chakra system is a wonderful tool to help us navigate our human experience. I hope you’ll join us the next time we leave port!

What is your relationship your chakras or the idea of chakras? How do they come up in your life. We'd love to hear from you. Please comment below. Sat Nam. 

Kathy (Harjot Kaur) has been practicing yoga for more than a decade and completed her Level 1 (200 hr) teacher training with Gurudass Kaur Khalsa. She began practicing Kundalini yoga six years ago; a breast cancer survivor, she found it to be a wellspring of courage, trust and joy. The author of the memoir Yin, Yang, Yogini: A Woman’s Quest for Balance, Strength and Inner Peace, Kathryn blogs frequently for the Kundalini yoga music website SpiritVoyage.com. Her spiritual name, Harjot, means “light of the creative Divine.” Kathy is excited to share her light and love with her students at Montclair Kundalini Yoga; she strongly believes that Kundalini yoga is for everybody and every body: There is something for everyone on this uplifting, heart-centered path. She is also a practitioner of Iyengar and Vinyasa yoga and is deeply grateful to all her teachers. Join Kathy on Thursday mornings for ​Kundalini Yoga & Meditation. She plays the gong for relaxation. ​

I remember packing my son Ben's lunch for his first day of preschool. I wanted it to be perfect. I put some goldfish in Tupperware. Then, I worried. What if his tiny three-year-old fingers couldn't open the container? I wouldn't be there to open it for him. What if he was too shy to ask a teacher for help? He wouldn't be able to have the comfort of his favorite snack. I cried a little as I watched this scene play out in my mind. 

Last week, I cried again, as I packed Ben up for his first year of college. I labeled everything meticulously. I wanted it to be perfect. I conformed completely to the what-to-pack and what-not-to-pack lists. Everything he needed. Nothing he didn't need. 

The day we dropped him off, we unpacked and all my planning and labeling proved worthwhile -- until something wasn't perfect. There were no hangers. We'd been told not to bring hangers. Hangers would be provided. Except they weren't. How could he embark on his college journey without hangers? 

We looked for someone to ask. We googled. Never mind the fact that Ben has about two things that need to be hung up. He's a T-shirt and gym shorts kind of guy. Never mind that the consequences of not having hangers are... non-existent? 

Ben, in his wisdom, put his hand on my shoulder, and said, "I can handle it. I'll find hangers." I looked up at him unsure, and he said, "I got it." 

Translation: "Mom, you gotta let go." 

And I did. I left him in his hanger-less dorm room to find his way. 

I know other parents out there can relate to the desire to control how our kids' lives go. Of course, we can't nor should we. Nevertheless, the impulse to clear the path stirs in the heart center.  

How can I soothe this stirring when I can't make him a meal, give him a ride, proofread his homework? As with all things, I turn to Kundalini Yoga. I've felt too unsettled over the last couple of days to sit and practice, even though I know it would help. But what I can manage from this tradition I love is mantra. 

The mantra that I gravitate toward in this transitional moment is Sat Narayan, the mantra for going with the flow.  Now, I know that the phrase "going with the flow" sounds trivial in a hippy kind of way. But going with the flow is anything but trivial. With whatever arrives on our doorstep -- sending a child to college, moving, the death of a loved one, huge success, financial difficulty, new love, divorce, any of life's ups and downs -- if we accept what is and feel peace, we are winning the game of life. 

Sat Narayan guides me with its sacred vibration into that acceptance and peace, going with the flow. When I chant Sat Narayan, I connect to an undercurrent of sustenance, rivers of teachings which bypass my intellect and go right to my soul.

Even if my mind is jumping and questioning and negative, if I stay with it and keep chanting, I begin to receive. I'm like a fussy baby protesting and squirming at first but with time the rocking brings deep comfort. Chanting is the rocking and rocker's heartbeat. With mantra, I soothe myself. I rely on my path, as I let Ben go to discover his own. 

You can find a link to samples of my favorite versions of Sat Narayan in the comments below. What mantra soothes you? Please let us know in the comments below.

May we all feel sustained through all the ups and downs of life. May the truth in you guide you.

​Sat Nam.

Cate discovered Kundalini Yoga by accident over 20 years ago and was surprised and thrilled by how engaged, energized, and inspired it made her feel. She's been practicing ever since. In 2008, Cate completed her Level 1 (200 hr) teacher training with Hari Kaur Khalsa of Hari NYC. In 2012, she broadened her knowledge with a very special Holistic Hatha Yoga training (300 hr) with Amy Witmyer of Sacred Space. Kundalini Yoga is her home, her go-to sanctuary, her point of peace and insight. She believes that it is a wonderful tool for busy times and busy minds. Join Cate on Sunday, Monday and Tuesday mornings for Kundalini Yoga & Meditation. ​

 

In honor of Yogi Bhajan's birthday, I'd like to spend some time with some of his words. I've chosen three favorite quotes to highlight here. They're favorites because they are at once simple, beautiful, profound, and shifting. Just a few words can shift my mental state, my outlook, my emotions.

​I'll begin with "Go within. Or go without." I used to have this one on my refrigerator as a many-times-a-day reminder. If I don't take the time to be in the here and now with my inner world, I miss the most important aspect of life, re-discovering my Truth, my path, my purpose, my reason for being.

​When I ignore what's within, I suffer. Sometimes, I'm tempted to distract myself instead of recognizing difficult emotions like uncertainty or fear or pain. And sometimes, I give into that temptation. But I aim to witness and listen. I know to witness and listen because it's in those meditative moments when the voice of my soul emerges with an insight or beautiful sense of peace. Simple, beautiful, profound, shifting. 

Another quote that I absolutely love is: "I don't believe in miracles. I rely on them." That one always makes me smile. It's a whole approach to life in two sentences. Life is miraculous, so dependably miraculous that you can rely on it. In the same way that I can rely on there being air to breathe, I can rely on miracles.

If I'm having a day when it seems nothing is going right, I can go to these words and suddenly I'm grateful for it all -- the broken umbrella, the dent in my fender, the curdled milk. Simple, beautiful, profound, shifting.
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One more. The one I repeat the most when I am teaching. "Keep up and you will be kept up." I'm in good company with many, many Kundalini Yoga teachers who shout these words out to encourage students. Sometimes it's just "Keep up." That says it all.

Keep up. Don't give up. Don't give up on yourself. Don't give up on the next breakthrough before you get there. Keep up. 

Keep your arms in the air, despite the discomfort. Hold your legs up, despite the shaking. Stay focused, despite the desire to tune out. 

And you will be kept up. The effort, the intention, the staying steady in the midst of the storm primes us for life, for thriving in life. Simple, beautiful, profound, shifting. 

Thank you, Yogi Bhajan, for the teachings and your words. They've changed my life. In many ways, they've become my life. 

Now, I'd love to hear from you. What's your favorite Yogi Bhajan quote? Let us know in the comments below. 
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Cate discovered Kundalini Yoga by accident over 20 years ago and was surprised and thrilled by how engaged, energized, and inspired it made her feel. She's been practicing ever since. In 2008, Cate completed her Level 1 (200 hr) teacher training with Hari Kaur Khalsa of Hari NYC. In 2012, she broadened her knowledge with a very special Holistic Hatha Yoga training (300 hr) with Amy Witmyer of Sacred Space. Kundalini Yoga is her home, her go-to sanctuary, her point of peace and insight. She believes that it is a wonderful tool for busy times and busy minds. Join Cate on Sunday, Monday and Tuesday mornings for Kundalini Yoga & Meditation. ​

I love Kundalini Yoga. It was love at first chant.

About three years ago I took my first Kundalini class with Cate Baily. I had just made some major breakthroughs in my life. After spending many years in the darkness, I was in the light again. Kundalini just felt so right and exactly what I needed to maintain my happiness. I kept taking classes and taking classes. I couldn’t get enough!  I took classes with Savitri. She talked about spirit and the world most of us know nothing about. I was fascinated by her outlook on spiritual life.

I studied every night. I must have watched hundreds of Yogi Bhajan videos on YouTube. The more I watched, the more I loved Kundalini. I was like a person who hadn’t eaten for days. I couldn’t get enough knowledge into my brain fast enough. I wanted to know more!

Cate turned out to be my mentor and spirit guide. When I asked for advice on my practice, she willingly helped guide me in the right direction. She gave me my first 40 day practice, Meditation for a Calm Heart. She gave me songs and artists to listen to. She explained everything I had questions about. Cate's love of this practice was infectious. Watching her at our first Sat Nam Fest together was inspiring. The joy in her face as we took classes and went to concerts was beautiful to see. The first time I saw Snatam Kaur perform “The Long Time Sun” (See the link to the song in the comments.) I was overwhelmed with such joy. The tears were flowing from both of us.

We went to Sat Nam Fest again the next year, and this time I stayed the entire 5 days. Wow! I met so many amazing people. I met all the artists that perform the music I love, and I took pictures with all of them. Cate always teases me that I’m going to publish a coffee table book with all picture of me and the artists. I do it so I can remember the bliss I felt at the time.

After coming home from Sat am Fest, it was obvious what I had to do next. Teacher training. As Yogi Bhajan said, “If you want to learn something, read about it. If you want to understand something, write about it. If you want to master something, teach it.” Then came a sign from the universe: Hari Kaur was coming to Montclair Kundalini Yoga to do teacher training!  Hari worked directly with Yogi Bhajan for ten years as director of teacher training. Yogi Bhajan said “ I don’t believe in miracles, I rely on them” This was my miracle. Who else but Hari could I learn from? So I signed up.

In November 2018, I started my journey to become a Kundalini Yoga Teacher. Hari, and the great Dharma Devi led the training. Our class was relatively small. 13 women and me. But it turned out for the best. We became a family. We cried and laughed together. We celebrated our accomplishments together, and most importantly, we supported each other. Guest teachers came and were so giving with their knowledge of the practice. The months flew by. We all did our practicums for each other, and it really felt like we were almost there, teachers.

When we all went as a group to White Tantric Yoga (a day-long meditation event), that took things to the next level. We rented a bus so we could all be together. This was such a powerful part of our training, and we were all very moved by it.

When we all graduated in June, it was like a dream. We all went to lunch together to celebrate our accomplishment. At the end of the last class together with Hari, she brought us all in close and had us close our eyes. I will never forget her next words. “I bless you all now as teachers.”  Tears were flowing.

When I taught my first class, some  of my classmates came to support me. Friends from Montclair Kundalini yoga came. After the final blessing, when I arose from bowing, tears flowed again.  I am a teacher. It still gives me a little chill when I say that to myself.

This past week many of us went to Sat Nam Fest together. This was my third year there. But this year was very different. I went with the eyes, ears and heart of a teacher. It was like watching a movie in a language you don’t understand. You enjoy the movie, but don’t entirely get it. Then you watch it again with subtitles and you get it. Classes I took and the words of the teachers now were so much clearer to me. Some of the words used that I had heard before, now had power. I knew the philosophy behind them.  Yogi Amandeep said “The one who knows how to hold the breath, knows how to hold life.”  I understand totally. In training, we learned all about breath and it’s importance. About the body locks. All so important and critical to this practice. The wonderful Gurmukh said “ Get back, get back, get back to where you once belonged.” I understood. A common thread through all the presenters was childhood. Why are people attracted to babies? Because they are pure. Pure light. As we grow up and lose our true self, our Sat Nam, we lose sight  of our pure light. We still have it inside us. Its just buried deep. Kundalini Yoga teaches us to find it again, to go back to our Sat Nam.

One of the other great things about my Sat Nam experience this year was meeting people who I have only known online. I have a Facebook page "Friends Who Like Montclair Kundalini Yoga"  (Link to it here and join). I post quotes from Yogi Bhajan, or something inspirational every day.  I love doing it, and many people share and comment on the posts. I got to meet many of them in person at SNF! Another miracle. New friendships were made, old ones were strengthened. I could have floated home instead of driving the 3 hours.

So that’s my journey. But it’s really only the very start. I look forward to teaching more and more and sharing my love of this practice. I just want to go deeper and deeper.
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I’m still hungry.

I'd love to hear from you. What is your journey? How did you find Kundalini Yoga? Please share in the comments below.
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It is an understatement to say that Andy is very excited to begin his Kundalini Yoga teaching career at Montclair Kundalini Yoga. His journey toward becoming a spiritual teacher began with the book The Four Agreements by Don Miguel Ruiz which offers a philosophical framework for living. The book literally saved his life and brought him joy and happiness. Soon after finding this book, he discovered Kundalini Yoga. He was instantly hooked and began studying and deepening his practice with the guidance of Cate and Savitri at Montclair Kundalini Yoga. Andy likes to say, "When I finished The Four Agreements, the light came back into my life. When I found Kundalini, that light went to technicolor."  Andy recently graduated from 200 hour teacher training with Hari Kaur and Dharma Devi.  His love of this practice and life is very deep and evident in his presence at the studio. Always learning from the master, Andy posts daily quotes from Yogi Bhajan on the Facebook group he manages, Friends Who Like Montclair Kundalini Yoga. Join him on Thursday nights for Kundalini Yoga & The Four Agreements. ​