This is a short and powerful Kundalini meditation to heal deep-seated patterns of self-animosity. It is a focused breathing technique that can help root out the deep negative feelings that rob you of a loving, supportive and compassionate relationship with the self. I’ve started practicing it for only 3 minutes a day and I find it very calming and soothing.
Sit in a comfortable position with a light chin lock (jalandhar bandh), preferably with the head covered.
Tune in by chanting the Adi Mantra – 3 x – Ong Namo Gurudev Namo.
Relax the arms at the sides, raise forearms up and in toward the chest at heart level. Draw hands into fists, thumbs point up. Press the fists together so both thumbs and fists are touching, palms face towards each other. Stay stable and straight in the upper torso – try not to rock back and forth. Maintain an alert attitude.
Fix the eyes at the tip of the nose.
No required mantra – just listen to the subtle sound of the breath.
Inhale throught the nose.
Exhale throught the mouth.
Inhale smoothly and deeply through the mouth.
Exhale through the nose.
Continue for 3 minutes. Gradually build the time to 11 minutes. Practice daily but do not exceed 22 minutes in one session.
To END: Inhale deeply and stretch the arms up over the head. Keep stretching up and take 3 more deep breaths. Relax.
Close with a moment of silence, hands in prayer pose. You can finish by chanting SAT NAM.
Yogi Bhajan’s comments regarding this meditation:
“There are no enemies. There are challenges to our creativity. The greatest enemy is the self. Self-defeating activity and self-animosity occur where we do not accept ourselves. We instictively reject self-comfirmed continuity. We will oppose our own success and accomplishment just to break with steadiness. That break is the assertion of ego: an attempt at marking and possessing something in Time and Space. This self-animosity distracts us from the real gift of human life: the capacity to confront and experience the self in realtionship to the Unknown Infinity of our Self.
This meditation conquers the state of self-animosity and gives you the ability for constant consciousness in support of the core self.”
Give it a try. Let me know how it goes.
Love and Light.