yoga & meditation tips
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Here are some meditations to help cope with life... especially in these times of change.
Meditation for Stress and Sudden Shock
MedStressOrSuddenShock.jpg JPEG Image 731x865 pixels.pdf
Meditation for Awareness and to Stimulate the Brain
(taught August 27, 2001)
Posture: Easy Pose
Mudra: place the hands behind the neck, with fingers interlocked
Mantra: Har (Tantric Har tape by Guru Prem Singh and Simran Kaur)
Movement: chant Har from the navel point. Pull the navel point in and move the elbows forward on each repetition.
Time: 3-11 minutes
Meditation for Grounding
(taught Anandpur Sahib, December, 2000)
Posture: Easy Pose
Mudra: hands in position for Sat Kriya (arms extended straight up over head, fingers in Venus Lock except index fingers, which are together pointing up)
Mantra: chant Sat Nam as in Sat Kriya, pull and release the navel point. Do 3 repetitions, then move the hands, still in Sat Kriya mudra, in a sharp movement down to the heart center and chant Wahe Guru slowly.
Time: 2 minutes
Meditation for Fear
(taught Anandpur Sahib, December 2000)
Posture: Easy Pose
Mudra: grasp the Sun finger of your left hand with all the fingers of your right hand. Your left thumb goes under your right hand, with the left fingers resting over the right fist.
Mantra: Ra Ma Da Sa Sa So Se Hung
Time: 3 minutes
Exercise to Make You Stress-Free
(7 December 2001)
Part 1
Posture: Easy Pose
Mudra: Both arms up at a 60-degree angle, elbows straight, hands open, palms down.
Mantra: None
Movement: Tighten your upper arms, stretch your chest, and tense your body so it shakes from the base of the spine to the neck. Arms and hands shake also.
Time: 3 minutes
Part 2
Posture: Easy Pose
Mudra: Stretch both arms straight out in front of you at shoulder level, parallel
to the floor, elbows straight. Bend the hands up at the wrists, with the Jupiter fingers up, and the other fingers held down with the thumbs.
Eyes: Looking straight ahead at the tips of your Jupiter fingers.
Movement: Keeping your arms stiff and parallel to the ground, move the left hand in small clockwise circles, and the right hand in small counter-clockwise circles.
Time: 3 minutes - during the last minute, move as fast as possible.
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