Kriya de Kundalini Yoga segn las Enseanzas de Yogui Bhajan 1978

MEDITACIN PARA CONQUISTAR EL ENOJO

(1era etapa de la meditacin)
Instructions:
1. Sintate en Postura fcil, con la columna recta. Aplica cerradura de cuello o
Jalandhar bandh.
2. Coloca las palmas viendo hacia el pecho, entrelaza los dedos de tal forma que
queden del lado de las palmas, viendo hacia el pecho.
3. Bend the Saturn (middle) and Sun (ring) fingers toward the throat. The pads of
these two fingers touch the pads of the corresponding fingers and they press
against each other with mild to moderate force.
4. Los dedos de Jpiter (ndice) y Mercurio (meique) se mantienen rectos. Se cruzan
uno encima de otro alineados con los antebrazos, perpendiculares con los dedos
medio y anular.
5. Los pulgares apuntan hacia arriba.
6. Los brazos van paralelos al suelo y los antebrazos crean una linea recta junto con
el mudra, a la altura de la garganta.
7. Enfoque de la Mirada (Dhristi): Punta de la nariz.
8. Inhala profundo y canta el mantra Ong Kar 5 veces en 1 sola exhalacin.
9. Velocidad: 8-10 segundos por recitacin completa.
10. Inhala profundo y contina. 31 minutos.
11. Mientras cantas el mantra, mantente aplicando una tensin en el mudra de entre 5 y
9 kilos, especficamente sintiendo esa tensin en los dedos de Saturno y Sol. Los
brazos y hombros se mantienen en su posicin, balanceados.
12. En los ltimos 5 minutos, aumenta la tensin a 15-25 kilos. Nota: Si empiezas
desde el primer minuto aplicando esta tensin de 25 kilos, limita esta prctica a 11
minutos.
13. Durante el canto del mantra, enfcate en el canal central de energa (shushuma) en
tu cuerpo, y cmo el aire de cada inhalacin, profundiza hasta llegar al Nabhi.
14. Presiona el nabhi al vibrar Ong, proyectando dicho sonido de tal forma que
golpee el punto del entrecejo como un mazo golpea un gong, siente el flujo de
pensamientos y la energa fluyendo a travs de tu columna.
15. Mantente presente y concentrado en tu cuerpo mientras la energa en tu canto
incrementa. Transforma pensamientos y sentimientos.
Para terminar:
1. Inhala profundo, suspende la respiracin, y dirige tu Mirada ahora al punto del
entrecejo. Exhala. Repite el ciclo 2 veces ms.
2. Luego, inhala y estira los brazos hacia arriba. Agita manos y brazos
vigorosamente. Moviliza la energa. Baja los brazos y relaja.

Kriya de Kundalini Yoga segn las Enseanzas de Yogui Bhajan 1978

COMENTARIOS:
Think of the spine as a spiral along which flow all the thoughts that might normally distract you
or make you upset. As you chant each of the five cycles of the mantra, allow yourself to sense
the gradual refinement of energy from the chant. Imagine the sound forming a space in which
you sit in the center. At the end of each cycle of the chant become aware of a sensation, an
impression left in the quiet and stillness of that space. That echo of sound sculpts the space as
winds sculpt the air. As you inhale smoothly and deeply allow that sensation to stay present and
the next cycle to build naturally upon it.The sound creates no pressure in the throat. The "Ong"
sound is like a gong strike at the Brow Point; it is powered from the Navel Point pulsing inward
with "Ong" and relaxing with "Kaar."" The sound "Kaar" releases from the throat. As you sense
the shape of the sound, it is as if you can hear the ongoing drone of a gong reverberating in the
silence as you inhale. Though you look at the tip of the nose to control the thoughts your actual
attention is on the sound and the flow of sensations that undulate with the sounds.In a group,
the sounds will form a greater envelope as everyone pulses the beat together. Your own sound
and space will be the dominant sensation, but the larger group sound and space will add to your
experience; at times you may feel vastly expanded. When you inhale in such moments, sense
your embodied center and the larger expanded space simultaneously. Merge the expanded
group space with the personal center you are cultivating.With each inhale bring yourself
consciously to the body. Be present and viscerally connect the energy of the breath to every
cell. Keep the shoulders relaxed. The arms are held up but instead of feeling the shoulders
bunched up, sense the elbows extending to the sides as you pull on the finger lock so the
shoulders are relaxed and stretched. At the conclusion of the meditation either relax or give
yourself a few minutes to reconnect with your surroundings and other people. You will notice
many immediate changes in your perception. The upsets and subconscious conflicts that are
cleared by this meditation open up new connections to yourself and to others.

LECTURAS DE YOGI BHAJAN PARA COMPLEMENTAR:

http://libraryofteachings.com/lecture.xqy?q=&id=d23a3341-4f00-3b6b-1e9ed15bd87c760a&title=Advanced-Lecture

SAT NAAM