Kundalini Yoga engages me: the breath work opens me up; the mantras inspire me; the movement enlivens and challenges me; the meditations shift me; the internal, silent repetition of Sat Nam (I am Truth) brings me back to who I am again and again. The engagement is what makes it such a doable practice. If I'm not fully engaged, I'm distracted. If I'm distracted, my thoughts take over -- and that is not what I want in my spiritual practice.
In this series, I explain 5 of the elements that make Kundalini Yoga an all-consuming, enjoyable, beautiful and healing practice. Each ingredient is, on its own, good for you. And together, they are a recipe for physical, mental, spiritual health and happiness.
PART ONE: BENEFICIAL BREATH OF FIRE
Breath of fire is a breath practice that is used throughout Kundalini Yoga. The three things I love most about it are: 1) how practicing it interrupts my churning mind, 2) how I feel a little buzzy and wonderful after a round of it, and 3) how it helps me through challenging postures.
It's an activating, fueling, fast (about the speed of a panting dog), belly-moving, and audible breath, usually done through the nose. With all that going on, it's actually difficult to let the mind wander. You're in it. You're present.
In addition to how it brings presence, breath of fire offers MANY tangible benefits, including:
Like everything in this practice, it's in the experience of it. So, try it (unless you are menstruating, pregnant, or fewer than three months post-partum, in which cases breath of fire is contraindicated). Here are two ways to learn or continue to move toward mastery of this awesome breath:
And you'll love it! You'll love doing it. You'll love the benefits. You'll love how it brings you in the moment. And, if you're like me, it'll help you fall in love with the practice of Kundalini Yoga.
PART TWO: BEAUTIFUL MANTRAS
When I first began my Kundalini journey, the mantras (sacred sounds) were a strange and confusing element to me. My first teacher used to shout out Sat Nam Sat Nam Sat Nam Sat Nam Sat Nam Sat Nam Wahe Guru with no explanation. Back then, I regarded mantras as an inaccessible aspect of a powerful practice that I could just choose to tune out, and in so doing, not embrace the full “weirdness” of it all.
Little did I know that mantras would enter my heart and remain there ever-available for my healing, for my soothing, for my transformation. In fact, much to my surprise, mantras became the most accessible aspect of my practice. Over the more than two decades I’ve practiced, my body and mind have been in different states. I’ve experienced minor injuries, fluctuating strength and flexibility and my mind has moved all over the spectrum from chaotic to peaceful. At times, I’ve had to pull back from a robust physical practice. At times, the mere suggestion of sitting in silent meditation will send me running away from the mat. But mantras — Sat Nam Sat Nam Sat Nam Sat Nam Sat Nam Sat Nam Wahe Guru — are always there in my consciousness, rising to the surface when needed, redirecting my distracted mind, reminding me that I am a spiritual being, and bringing a feel-good aliveness to every cell.
The word mantra means mind projection, and that definition tells so much of the story. In Kundalini Yoga, we repeat sacred sounds to bring our attention to beautiful and uplifting messages and to give our bodies the experience of a higher vibration than our everyday thoughts and language achieve. We draw on an extensive cannon of mantras, which come mostly from sacred Sikh texts. Although they come from a religious tradition, these mantras are for people of all faiths. They access something deeper — heart and soul — than tenets.
The above beautiful mantras, along with many others, are another tool in the toolbox of things that make Kundalini Yoga, oh-so-engaging and therefore oh-so-doable. There are three ways to work with mantras in a Kundalini Yoga practice.
Bringing mantra in in these ways has an impact. Like everything in this blog series, they add to the mix a way of staying in the moment.
In addition to bringing us into presence, each mantra carries with it a specific benefit.
Sat Nam, which I will discuss more in depth in Part 5 of this blog series, brings us into alignment with our authentic self.
Gobinday Mukunday lists qualities of divine energy and works to cleanse the subconscious mind and break through deep-seated blocks.
Chattr Chakkr Vartee speaks of divine support and helps to release fear.
Pavan Guru reminds us of our life force and the nourishment of the breath. It is said to increase energy.
Sat Narayan is about the sustaining force in the Universe and it serves to protect the heart and allow us to go with the flow.
You can sample my favorite musical versions of each of the above mantras here. Enjoy them. Enjoy the beauty. Enjoy the effects. Enjoy that they are available to us, to make our Kundalini practice that much more meaningful, real, and high.
PART 3: TARGETED SEQUENCES
When we teach Kundalini Yoga, we teach from manuals and books. We don’t wing it or decide what posture we want to do when. We use prescribed sequences, called kriyas. Almost everything is delineated — how to breathe, how to arrange the body, the hands, the fingers, where to focus the eyes, and how long to do all of it.
Why do we do this? Because each kriya is a special alchemy. A kriya is a series of exercises that lead to a specific effect. My teacher, Hari Kaur Khalsa, called them “divine recipes.” Each of these recipes yields a defined result. The outcomes can be physical, energetic, mental, psychological, or spiritual. Some examples of Kriyas are:
Knowing the potential benefit of a kriya adds to my engagement with my practice. When I know what I’m working toward, I’m more committed. So, this is part of my case for Kundalini. It’s another piece of the puzzle, another motivation, another point of focus, another way to go within.
I don’t know how many kriyas have been recorded, but I do know that after more than 20 years of practice and 11 years of teaching, I still discover new ones.
Here’s an example of a short sequence, Kriya to Experience the Original You.
To experience the original you. This kriya, in particular, motivates me. To experience the original me is one of my priorities in life. Who am I? How can I discard the junk, the baggage, the conditioning that doesn’t fit? How can I be the most confident in my most authentic self?
I believe that this series of exercises would help me answer those questions. I believe it because I’ve experienced that these kriyas work, that Kundalini Yoga works. To get the full benefits of any kriya, it must be practiced every day for 40 days. It’s said that if you practice Kriya to Experience the Original You for 120 days, “you will gain great vitality, personal excellence and a new concept of who you are.”
It’s about pouring yourself in, your whole self into the kriya, and trusting that this particular sequence will bring the healing it promises. Let Kundalini Yoga kriyas be a vessel for your healing.
PART 4: ACTIVE MEDITATIONS
If all you know of meditation is the stereotype of “close your eyes and empty your mind,” it could feel impossible. The Kundalini approach to meditation is quite different, and in my opinion much less intimidating than other forms. Each Kundalini meditation (and there are many) has, like a kriya, a specific intention or outcome. In order to achieve the outcome, there is a combination of tools, which can include an eye focus, a breath pattern, a hand position, an arm movement, and/or a mantra. Having those tools what makes the meditations easier. The tools hold us every step of the way and keep us from straying into a torrent of thoughts.
This is so key for me. See, I didn’t go into this yoga in order to meditate. I wasn’t interested in meditation or convinced of the benefits of it. I wanted to move and feel good. But as I’ve experienced these meditations and trained, I’ve become more and more interested and more and more convinced -- to the point that Kundalini Meditations have become an imperative in my life and more than that, they’ve become a reminder of magic. But I can only get to the magic by doing and I’m only willing to do what feels doable and stuff only feels doable when I know I’ll feel engaged. (This is why reorganizing my bathroom cabinets hasn’t gotten done. Not so engaging for me.)
Here are some Kundalini Meditations to try that draw on tools to engage you.
Meditation to Conquer Self-Animosity
Draws on an eye focus, a breath pattern, and a hand position.
This meditation is particularly helpful in dealing with self-sabotage. Here how:
Meditation to Experience & Project the Original Self
Draws on an arm position and a mantra.
Practice this meditation in order to return to your True Self.
Meditation to Open the Heart
Draws on an eye focus, a mantra, and an arm movement.
This meditation is for those times when you feel your heart has closed and you need to re-initiate the flow of love.
Part 5: FOCUS ON YOUR TRUTH
In Kundalini Yoga, we often focus on the mantra Sat Nam (Truth is my identity). We silently repeat it to ourselves; we chant it aloud powerfully while pulsing the navel; we stretch the sound out as we close class. In my opinion, knowing one’s Sat Nam, one’s Truth is paramount in practice and in life — more important than any other benefit we gain from coming to the mat.
Knowing our Truths is the only way we will live authentic lives and fulfill our purposes. I’m sure there are folks who had their Truths affirmed throughout their childhoods, and as they separated from their parents had the inner resources to stay with it. But I think what’s much more common is parents and society projecting onto their kids and then kids growing up not trusting their own senses of who they are. So we have Kundalini Yoga to come back to it.
We have Kundalini Yoga to train our minds to not be pulled off center by our thoughts…
We have Kundalini Yoga to open our hearts so that we can love who we are…
We have Kundalini Yoga to get our energy flowing so that we have the energy to fuel our Truth…
We have Kundalini Yoga to challenge ourselves physically and as we do, we shift; and as we shift the layers of untruth fall away…
We have Kundalini Yoga & Sat Nam to reorient to our Truths.
The focus on Truth is for me the most profound aspect of practicing and teaching Kundalini Yoga. It’s not just a workout. It’s not just stress relief. It’s not just increasing flexibility. It’s not just energizing. It’s the authentic trajectory of our lives. Sat Nam.
For the Most Anxious Mind
Every time I practice I work with my mind. I try to remain focused on the sacred by feeling my breath, by turning my eyes up and in to the third eye, by repeating sat nam (truth is my identity). When distracting thoughts arise, I refocus, reorient to the sacred.
Yesterday, though, when I came to class, the usual tools didn't quite work. My mind was churning over how to fix some pressing problems and on some tasks that I could not put off anymore. Then there was some self-judgment mixed in. Why did I put them off in the first place? What's wrong with me?
It didn't matter that I know better than to be hard on myself. It didn't matter that I know that when I'm hard on myself I only compound the anxiety. It didn't matter because the truth is it's not about knowing better. It's about embodying better.
Yesterday, my mind needed some extra help to embody better. Fortunately, Kathy (Harjot) was teaching the Kriya for All Chakras, and the kriya provided an additional framework for my messy, suffering mind. (Without direction, I contend that most minds will go to messiness and suffering to different degrees.) The kriya provided the focal points of the chakras, energy centers, and I was able to experience my presence, and in presence I found relief.
As we moved through the chakras, with Kathy's inspiration, I used visualizations to make each energy center's quality feel more real, and I used affirmations to remind myself that I (like everyone) am blessed with these qualities.
I wanted to share with you the visualizations and affirmations I used yesterday because they may be helpful to you. I hope these tools serve you when you need them most. I hope they bring you back into present moment awareness, back into an embodied state, when the mind threatens to overtake you.
(If you're reading this and thinking, what the heck is a chakra? No worries. Please check out Kathy's Blog, Floating Along the Chakra Cruise for more background. )
First Chakra, Root Chakra, Sense of Safety
With any exercise that involves the base of the spine (such as pulling root lock, spinal flexes, crow pose, and body drops), visualize thick roots shooting down and out from your base (if you're standing, your feet; if you're seated, your sits bones) and into the rich soil. Repeat to yourself: I am rooted. I am held. I am safe.
Second Chakra, Sacral Chakra, Source of Creativity
With any exercise that involves the pelvis (such as sufi grind or frog pose), envision a beautiful body of water within. Then, see a single pebble drop in its center and see perfect, concentric circles emanate out and out and out. Affirm: I am in flow. I am inspired. I am creative.
Third Chakra, Navel Chakra, Source of Will Power
With any exercise that involves the navel center (such as stretch pose, spinal twists, or leg lifts), see a fire at the belly. See your effort as stoking the fire that fuels your dreams and goals. Say to yourself, I am strong and determined. I persevere. I keep up.
Fourth Chakra, Heart Chakra, Center of Compassion
With any exercise that involves opening the chest or directing energy to the heart (such as cobra, holding the hands in prayer, or ego eradicator), envision a bright sun swirling at the center of your chest. Visualize that sun as melting any and all ice around the heart, any ways in which you've gone numb or stopped feeling. Repeat to yourself: I am open to love. I am love.
Fifth Chakra, Throat Chakra, Speaking Truth
With any exercise that involves the neck or chanting (such as head rolls and head turns and singing mantras aloud), see a lotus flower. Visualize the lotus at the throat opening, opening, opening with infinite layers of petals. Affirm: I speak my truth with confidence.
Sixth Chakra, Third Eye Chakra, Intuition
With any exercise that involves bringing energy to the brow point (such as bowing the head to the mat or holding the hands in prayer with the thumbs gently pressing the center of the forehead), envision a third eye. Imagine that your physical eyes disappear and your only vantage point is the third eye. Trust that what appears in your mind's eye, whether it's colors or images, is coming from the intuitive space. Repeat to yourself.: I see the way. My soul knows the way.
Seventh Chakra, Crown Chakra, Connection to Spirit
With any exercise that involves the crown of the head or directing energy to the crown (such as the arm position in the photo above and many meditations), visualize a beam of light entering from the heavens and into the top of your head to illuminate the center of the brain. Say to yourself, I am connected to spirit.
Eighth Chakra, The Aura, Magnetic Field of Protection
With any exercise that involves sweeping the arms around the body or extending the legs beyond the base (such as breath of fire with lion's paws or wide leg, life nerve stretch), see your aura, extending nine feet in every direction -- a beautiful bubble, a force field of protection. Understand your movement as clearing the aura. Affirm: I am protected. I am radiant.
Please make these visions and words your own. Trust that you can guide yourself into presence even in the most anxious moments. Sat Nam.
Yogi Bhajan taught that happiness is our birthright and our natural state of being. The problem is that sometimes life disrupts that natural state or our own minds run amok with stress and suffering. With Kundalini Yoga, we can reconnect to our innate joy. For me, my primary happiness equation is Kundalini + Dedication to Practice = Happiness.
I've now been practicing Kundalini Yoga for more than two decades. In that time, some difficult, unhappy things have happened. Nevertheless, I've been able to move through the challenges and reconnect to happiness, even in midst of sadness. Sounds like an oxymoron, but it is not.
Some things on this human path are hard, unfair, maddening, tragic, but when we have a practice in which we relate to our soul, our connection to Source, the hard stuff comes into perspective and come what may, we can live our birthright.
In this blog, I've highlighted 5 aspects of the practice that unlock joy: breath of fire, dynamic movement, meditation, connecting to the authentic self, and chanting. With each, I've offered a way for you to try it on your own. See how it all adds up to happiness. Enjoy!!!!!!! In joy!!!!!!! Return to joy!!!!!! You are joy!!!!
Happy Breath. Breath of fire is one of the foundational breath techniques of Kundalini Yoga. If you've practiced breath of fire, you know that it delivers a nice, buzzy feeling in the body. For me, it provides instant relief in the mind because its rhythm and sound take over and everything else recedes. The equation is simple: Buzzy Body + Relaxed Mind = Happiness.
TRY IT: Breath of fire is a quick, rhythmic breath through the nose with an equal inhale and exhale. On the inhale, the belly expands a bit. On the exhale, the belly contracts. Ideally, you'll breathe at a rate of 2-3 breaths per second. If you are just beginning to learn, you can start slow and begin to pick up the pace as the navel action becomes natural. So, sit tall in a chair or cross-legged on the floor and try for 1-3 minutes. Do it everyday. You'll be HAPPY you did. Note: if you are pregnant or menstruating, do not practice breath of fire. If you become light-headed, stop, take some long deep breaths and start again when you feel better, focusing on an even inhale and exhale.
Happy Energy. In Kundalini Yoga, there is often an emphasis on dynamic movement. We do this because we want to get the energy flowing, the blood circulating, the spinal fluid moving. When we feel this pulsing aliveness in our bodies, we feel good. So too, through dynamic movement matched with the breath, we can move through old patterns of tension, pockets of emotional blockage, and stagnation in the body. We are also focused on raising the Kundalini Energy. Kundalini is so much: it is vitality; it is soul energy; it is awareness; it is our potential. Most of the time for most of us the Kundalini energy lies dormant at the base of the spine. We move to awaken it; to clear the pathway for it. Here's the energy equation: Pulsing Aliveness - Blocks + Awakened Kundalini = Happiness.
TRY IT: Cat-Cow is a great movement for the spine. Begin on the hands and knees, hands shoulder-width apart and knees directly under the hips. Inhale and tilt the pelvis forward, arching the spine down and lifting the head. This is the cow position. Think udders hanging down. Exhale and push the mat away and curve the spine like a mad cat, allowing the head and neck to relax down. Continue this movement for 2 minutes, moving rapidly. Do this everyday. You'll be HAPPY you did.
Happy Meditations. The mind isn't always our friend. We can make ourselves unhappy and suffer if we allow the stream of thoughts to overtake our experience. That's where meditation comes in. The meditations in Kundalini Yoga have specific intentions. We have a meditation to release anger, to calm the heart, to increase cognitive function, to relieve stress, to reclaim happiness, and many, many others. Regardless of the intention though, meditating daily and addressing the mental storms through meditation, will help you be happier. Meditation helps you cultivate a different relationship to your thoughts, so your thoughts don't own you, don't define you. When your thoughts don't own you, you realize you don't have to suffer with them. When you suffer less, you are happier. The meditation equation (maybe the most important one) is: One Meditation Per Day = Happiness .
TRY IT: There is a beautiful practice called Meditation to Reclaim Your Happiness. Don't you love that? We are reclaiming, rather than building, happiness because happiness is our natural state. If you'd like to give this practice a try, you can go to this video with Sirgun Kaur, Kundalini Yoga teacher and devotional artist. Try this meditation everyday and do this same meditation everyday for 40 days. You'll get the full benefits that way and RECLAIM YOUR HAPPINESS.
Happy Authenticity. One of our primary focuses in Kundalini Yoga is on the authentic self. Through the practice, we shed the baggage, peel back the layers of falsehoods in order to connect to our truth. How do we do that? One way we approach it is through the repetition of the mantra sat nam, which means Truth is my identity. Repeating sat nam to ourselves creates a focus on and a resonance with Truth. We thread this mantra throughout our practice and it becomes a ritual reminder to drop the masks, forget the expectations of others, and be our truest selves. In my mind, that is the path of happiness. If we are trying to live anything but our true purpose, what is aligned with our soul, we create inner turmoil. If we align, we lift that turmoil and bring ease and joy. Here's the equation: Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam + Sat Nam = Happiness
TRY IT: Repeat Sat Nam. You can do this anywhere any time. Inhale and silently repeat the sound sat (rhymes with hut); exhale repeat the sound nam (rhymes with mom). Continue as long as you like and when you're done, say to yourself, "I am in my Truth." Do this every day, several times a day. You'll be HAPPY you did.
Happy Mantras. Mantras and beautiful music remind us of the magic of the universe. Each and every mantra in the Kundalini Yoga tradition is a reinforcement of the fact that we are part of something larger than our finite selves, that the Universe supports us. Here are just a few examples:
In chanting mantras, we embody their messages. When we chant in the sacred language of Gurmukhi (not our first language), we bypass the intellect and inscribe the sound and meaning in our hearts. Besides, just the beauty of it is uplifting. This is the simplest equation of all:
Chanting = Happiness.
TRY IT: Chant. Here's a link to a sample playlist of songs with the above mentioned mantras. You can also search for each mantra on Youtube and find wonderful versions. Listen. Learn them and, most importantly, chant along.
I made a mistake. I spelled a word wrong on a brochure I created, and I missed it. It got paid for and printed. It gets worse. The word was KUNDALINI, a word which as a Kundalini Yoga teacher and studio co-owner, you can imagine I type often and am expected to know how to spell. And it gets worse still... it really mattered because where I misspelled the word was IN OUR URL (www.montclairkundaliniyoga.com). When I opened the package of brochures and saw that glaring error, the first word that came to my mind was stupid.
Stupid. Stupid. Stupid. Stupid. How could I miss that?
And stupid could have been on repeat and become my mantra for the day and put me in a I-ruin-everything-kind-of-funk. But then, I reached out to my friend Andy. I reached out to share my despair, but luckily he helped me shift my perspective right away.
First, he saw a simple solution that I couldn't see because I was too blinded by stupid, stupid stupid. We could print stickers with the correct URL and not have to scrap the brochures and pay for new ones. Then, he shared with me something he learned from his study of the book The Four Agreements by Don Miguel Ruiz. (If you don't know the book, it contains a code of conduct that can lead to transformation, happiness, and freedom.) Andy explained that the First Agreement -- Be Impeccable with your Word -- refers to not only what we say to others but also how we talk to ourselves. He said I should embrace my failures rather than judge myself.
In his book, Ruiz explains that the mind is fertile ground, so we have to be careful, impeccable about the seeds we plant there. If someone calls us stupid or we call ourselves stupid, that opinion can take root and grow and infect our whole lives. The author gives an example of a mom who came home from work tired with a headache and found her daughter full of exuberance and singing. The singing became loud and the mom's head hurt more, so she snapped and told her child to stop because she had an ugly voice. That little girl never sang again.
I would venture to guess that we all can trace back to harsh words spoken to us in our childhoods that made us constrict in some way because we believed them. We believed them, repeated them, relived them, and then reinforced the "truth" of them for years and years and years.
To put it in a Kundalini context, we all have mantras, words that we repeat to ourselves. They can be negative -- stupid, ugly, lazy. They can be positive -- smart, beautiful, strong. Or they can be sacred -- Sat Nam, Ang Sang Wahe Guru, Ek Ong Kar Sat Gur Prasad.
Sat Nam - Truth is my Identity
Ang Sang Wahe Guru - The Great Infinite Wisdom vibrates in every cell of my being
Ek Ong Kar Sat Gur Prasad - The Creator and Creation are one, the Truth of this is the Guru's gift.
Now those are impeccable words. I think the more we plant sacred seeds the more the negative "weeds" that have taken root get crowded out. I obviously still have some work to do because stupid bloomed pretty quickly and took over.
This is the work I emphasize a lot when I teach, shedding the untrue, shedding the layers of conditioning from our upbringing and society that don't fit with the truth of who we are.
When I look at my mistake, I still cringe a little. Fortunately, thanks to my friend, it'll soon be covered up by a sticker and fortunately, I was reminded to be impeccable with my word and talk to myself with compassion.
The moral of the story is to catch the negative self-talk before it takes hold and, when that fails, have a good friend to remind you. May the Truth in you guide you to speak to yourself with self-love, and please, please, please chant some beautiful mantras.
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.
The Gift by Andy
I have received many gifts in my lifetime. Sweaters, coats, jewelry, even a car! Yes, I actually got a car for my 30th birthday. These gifts were all great to receive. But the pleasure didn’t truly last. I wore the clothes and the watches; I drove the car, but those gifts just didn’t bring lasting joy. Recently, I received a gift that resonates through every cell and fiber of my being. It is with me every second of the day, every day.
The gift is not a material thing. I can’t look at it. I can’t wear it, and I can’t drive it. Instead, I live it. It is who I am now.
I undertook a journey three years ago that led me to an “aha" moment. Three years ago, I started my Kundalini Yoga practice. This tradition has changed me in so many ways. I have gotten so much inspiration from the many teachers I have been fortunate to meet and study with.
When I decided to become a teacher, I knew in my gut that it was the right thing to do at that moment of my journey. Little did I know how much it would change me.
For my entire life leading up to my first exposure to Kundalini Yoga, I was someone very different from who I am now. I was a husband, a father, a business person and most important, a people pleaser. There is nothing wrong with filling any of those roles. But over the years, I lost my true self. I lost my Sat Nam.
Many people who come to Montclair Kundalini Yoga know about my passion for the book The Four Agreements by Don Miguel Ruiz. For those of you who haven’t read the book, the principles it's based on are:
Much like Kundalini Yoga, the Four Agreements teaches that we can lose our true selves. We are "domesticated" by our parents, our teachers, our coaches and our business associates. We live a life by doing what we think is expected of us. We don’t trust our own intuition. The book and Kundalini yoga both teach us how to get back to who we really are. The book saved my life and started me on this path of trying to become my real self again.
So here is the real gift: “ I am what I am, and that’s alright.”
To explain, Kundalini yoga has taught me to live from my heart. To be my true self. It took my almost three years of practice and teaching, but this week I finally understood it and, more importantly, I started to live it. I feel so good about who I am now! I am still a husband, a father, a business person, but I am no longer a people pleaser. I live now in integrity with my truth not trying to meet external expectations. I am finally living my true self, my Sat Nam, and it feels better than any material thing.
I listened to this recording of the song, "I Am What I Am" by Aykanna and all of it came together.
The practice of Kundalini Yoga is so powerful that it can change the world one person at a time.
Some people in my life don’t get it and think what I do is a little crazy. You know what? I don’t care! (Second agreement. Don’t take anything personally.)
So I live my life now knowing I am the essence of truth. I am who I am, and that’s alright.
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 inspiring others, Andy posts daily quotes on the Facebook group he manages, Friends Who Like Montclair Kundalini Yoga. Join him on Monday nights for a FREE Meditation Class.
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. 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.
This morning the quote attached to my tea bag was from Ralph Waldo Emerson: "The creation of a thousand forests is in one acorn." Such a beautiful awareness! The seed for infinite growth is in a tiny, humble container. So too, the divine spark of Truth within each of us is the seed for a life of purpose with infinite possibilities.
May the Truth in you Guide You. Sat Nam.
If you try out this meditation or have a question or comment about this post, I'd LOVE to hear from you! Let's get the conversation going.
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.
I was 10 or so and thrilled to be with my cousins for the day. With them, there was no self-consciousness, no hesitation. I could be myself, and I even had a bit of bravado as the oldest cousin. The day’s plan: Have a touristy time at the Statue of Liberty with my larger-than-life, super-fun uncle leading the way. I don’t remember if I cared about the ferry ride or Lady Liberty — probably not. I was with people who loved me and there was an exuberant safety in that.
I felt on top of the world, and it had nothing to do with climbing the 354 steps to the crown because I don’t even remember if we did. It had to do with my heart. An open and free heart is the top of the world.
At some point, we went for lunch at the crowded cafe. With no tables available, we found a ledge above the fray where we kids could perch while my uncle waited on line for our food. Just below us, stressed, exhausted adults with furrowed brows wove around each other with their brown plastic trays. We watched the scene below us, contentedly. Then, I got a “brilliant” idea.
A pinched-faced woman with a severe bun (or maybe she’s become that caricature in my memory over the years) walked by trying to balance an overflowing tray. I thought, “I’m going to make my people laugh. I can always make them laugh.”
“Watch this,” I said to my cousins. “I’m going to do something.” I reached out as if to steal a soda from the woman’s tray. My cousins’ eyes widened. It was a scandalous and thrilling action. I enjoyed showing off. But then…
…the woman stopped in her tracks and looked right at me: “What are you doing?” I don’t know what I’d expected her reaction to be or if I even thought that part through, but she was NOT amused.
Mortified. Momentarily mute. Blood rushed to my face. Please walk away. Please walk away. Please walk away. I silently prayed. But she held my deer-in-the-headlights gaze. Finally, I managed to stammer, “Just joking.”
“Joke with yourself!” she spat and huffed away.
Joke with yourself. My spirit plummeted. My heart closed a little. Joke with yourself. Don't try to be funny. Keep it all in.
That moment when my feeling of freedom diminished was just one of many "assaults" throughout my life to my identity, to my belief that I am loved and accepted, to my willingness to take risks and put myself out there. Those moments are commonplace in childhood. Aren't they?
This is why I need Kundalini Yoga. I need it to reclaim my liberty, my free, open, top-of-the-world inner self. I need to sit tall in my truth, roll my shoulders up, back, and down, lift my heart and feel supported in who I am. I need the repetition of Sat Nam Sat Nam Sat Nam. I need to connect to my breath. I need to meditate to restore my Self, return to myself.
This is why I think we all need a practice. No matter how charmed a childhood we had and adulthood we lead, we encounter people who reject what we project; we store little shocks to the system along the way which seem to be a sign that we are not good enough.
If your karma is a hard karma and your story includes truly harsh treatment, injustice, devastating loss or any of the many things that are more painful than a humorless woman making a nasty comment a practice is also a cure. Wherever we fall on the spectrum of harm a practice is a cure.
EVERY meditation speaks to the need to fortify our psyche and rebuild and reconnect to the aspect of the Self which is True. But there’s one Kundalini meditation in particular that speaks to it quite directly: Meditation to Experience & Project the Original Self.
The Original Self is your Sat Nam, True Identity. What is your True Identity? You know it, even if you don’t know you know it. It’s the deepest part of you, the aspect that knows your right from your wrong — even when you can’t find the words. It’s the essence of you that never picked up anyone else’s expectations or disappointments. It’s your untainted, quiet center. It’s your confident, fearless, open heart.
Practice this meditation for 40 days to become one with the original you, the you you came here to be. Reclaim your liberty. Here’s how:
Meditation to Experience & Project the Original Self
Commit to it. Commit to shedding all the cranky lady comments and reconnecting to your open, free heart. It is one of the most important endeavors of all.
AND … Don’t be disapproving with children. Smile and accept them as they are — even if it’s a bad joke in a stressful moment.
What are your thoughts? I'd love to hear from you. What meditation helps you feel that you are coming home to yourself?
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.