Class titles below are links select them to go to that class syllabus page.) 1.

Introduction to Guided Meditation & Kundalini Yoga Class: Course #101 This class, is a 2 week course and is designed to give you a solid introduction toK u n d a l i n i Y o g a K r i y a s a n d G u i d e d M e d i t a i o n T e c h ni q u e s . I n a d di t i o n i t provides the important benefits detailed below1.Pranayama Breathing exercises to build your energy and awareness2.Kundalini Yoga Kriyas for an overall workout and building your core abdominalstrength.3.Guided Meditation Techniques to promote peace, joy and insight. 2. Heart Chakra Meditation, Balancing and Healing Class: Course #102 This class is a 1 week course and is designed to open the Anahata Chakra (HeartChakra), which governs the region of respiratory and circulatory systems. It isalso the source of love, compassion and forgiveness. Class objectives andoverview are as follows1.Yoga Pranayama Breathing Exercises to activate your energy.2.Kundalini Yoga Kriyas to open the lower energy centers and then the heart center to promote flow of energy into this region. The kriyas benefit the heart, lungsa n d di g e s t i v e s ys t e m . T h e y a l s o pr o m o t e ki n d n e s s a n d s of t n e s s i n o n e s personality.3 . G u i d e d M e di t a t i o n T e c h ni q u e t o h e l p y o ur H i g h e r S e l f s hi n e t h r o u g h a n d he l p you realize the non-dual nature of Reality. 3.3rd Eye (Ajna Chakra) Opening & Balancing Class Syllabus: Course #103 This class is a 1 week course designed to open, activate and balance the Third E y e or A j n a C h a k r a . T h e c l a s s i n c o r p o r a t e s p o w e r f ul br e a t hi n g e xe r c i s e s ( P r a n a y a m a ) , K u n d a l i ni Y o g a K r i y a s a n d A j n a C h a k r a M a n t r a M e d i t a t i o n Techniques to accomplish its goals. Below is summary of the class objectives1.Chakra Balancing Breathing Exercises (Nadi Shodhana/Shuddhi Pranayama) toclear the psychic channels of blockages.2.Kundalini Rising Raja Yoga Set to move energy to the higher Chakra centers.3.Ajna Chakra OM Mantra Meditation to directly activate and open the Third Eye Center. 4.Weight Loss Via Yoga, Breathing & Visualization Meditation: Course #104 This class is a 2 week program designed to help you lose weight, burn fat and getfit. The course uses the power of the BODY, BREATH & MIND to help youachieve your ideal body weight as well as optimum health. Here is an overviewof the program.
1.Bhastrika and Kapalbhati Yoga Pranayamas to increase metabolism, burn fat and cure diseases.2 . K u n d a l i n i K r i y a f o r H e a l t h y W e i g h t L o s s t o p r o m o t e b u r n i n g c a l o r i e s a n d increasing energy.3. V i s u a l i z a t i o n M e d i t a t i o n w i t h 3 S t e p R h y t hm i c B r e a t h i n g t o u s e t he P o w e r o f Thought and the Intention Manifestation to reshape the body. Course Syllabus: T h e f o l l o w i n g d e s c r i be s t h e 3 s e c t i o n s c o m pr i s i n g t h e 4 5 m i n u t e d a i l y y o g a a n d m e d i t a t i o n s e s s i o n f o r w e e k 1 a n d w e e k 2 . T h e approximate total times for each section and set are also given. Take more rest if you need to, or if you feel comfortable do the poses and exercises a little longer within the alloted time. Each breathing exercise, Kundalini Yoga Kriya andGuided Meditation technique below is a link to the article with all the details youneed.Week 1: Each day of the first week do the followingBreathing Exercises Section (Pranayama): Total time 5 Minutes Sodarshan Chakra Kriya Beginners Version: 3 minute Rest: 1 minute Breath of Fire Breathing Exercise:1 minute Rest: 1 minute Kundalini Yoga Section:

Total time 20 minutes Spinal Warm-up Kundalini Yoga Exercises:10 minutes Morning Wake-up Kundalini Yoga Exercises:10 minutes Guided Meditation Section: Total time 20 minutes Zen Meditation Technique:20 minutes Week 2: Each day of the second week do the following Breathing Exercises Section (Pranayama): Total time 5 Minutes Sodarshan Chakra Kriya Beginners Version:3 minute (if you feel ready you cantry the Intermediate or Advanced versions but only for 3 minutes). Rest: 1 minute Breath of Fire Breathing Exercise:1 minute (if you feel ready do Breath of Firefor 2 minutes and then without rest move onto the Kundalini Yoga Section). Rest: 1 minute Kundalini Yoga Section: Total time 20 minutes Spinal Warm-up Kundalini Yoga Exercises:10 minutes Core Abdominal Power Yoga Exercises:10 minutesGuided Meditation Section: Total time 20 minutes Sound Awareness Guided Meditation Technique: 20 minutes Sodarshan Chakra Kriya:Background: Sodarshan Chakra Kriya (set) was taught to me by my KundaliniYoga teacher Ravi Singhwho studied it under the guidance of Yogi Bhajan. Itdates back a few thousand years and is reputed among all the known Yogas,including Kundalini Yoga, to be the most powerful Pranayama exercise there is.You will notice that it is called a kriya, although a kriya typically is a completeset of asanas and yogic exercises (seeIntroduction to Kundalini Yogafor moreinformation on kriyas and how Kundalini Yoga works in general), it also appliesi n s o m e c a s e s t o a s i n gl e e x e r c i s e , w h i c h i s v e r y c om p l e t e i n a n d o f i t s e l f . S o d a r s h a n C h a k r a K r i y a i s a pr a n a y a m a e xe r c i s e t h a t i s e x a c t l y t h a t , v e r y c omplete and also very powerful. Benefits of Sodharshan Chakra Kriya: The superlatives describing SodarshanChakra Kriya are lavish to say the least. In Yoga terms it will give you Nao Niddhi (the nine precious virtues) and Artha Siddhi (the 18 occult powers).These 27 facets contain all of human life and in acquiring them you perfect allthat can be perfected in a human. Given this Kriyas reputation for bestowingPsychic and Yogic Powers, it is is often practiced by those interested in acquiringthese siddhis (powers). There is no harm in this, as long the powers are used for the benefit of others and to assist you in your spiritual progress. This kriya,though, is equally valuable to those interested in the final goal of human life tosee and merge with the Divine Non-Dual nature of Reality. This is because, it isvery effective in dissolving the blockages (granthis) caused by frozen emotionaldebris in the nadis (the channels for the movement of Kundalini Energy) and asthe channels are purified greater flow of kundalini is facilitated allowing for thechakras (energy vortexes) to be activated and balanced. In turn, the activation

of t h e c ha k r a s a n d t h i s g r e a t e r f l o w o f K u n d a l i ni S h a kt i ( e n e r g y ) l e a ds t o t h e refinement of awareness which allows one to penetrate the veil of illusion - thatReality consists of duality.Sodarshan Chakra Kriya also dramatically improves your physical wellbeing. Infact, as you practice it you will start to feel quite invincible over time. It expandsyour nervous system, respiratory system and helps your digestive system. I findthat the most profound health benefit is a boost to the immune system when I practice this kriya regularly. Overall the kriya promotes peace, joy and strength. Description of Sodarshan Chakra Kriya: Sit up straight, have your spine erectand bring head back slightly (not up) so your chin is subtly drawn in and back like a soldier at attention. This aligns your spine with the back of your head andis also called Jalandhara Bandha. Your eyes should be 1/10th open looking downat the tip of your nose. Rest your left hand on your left knee. Block your rightnostril with your right thumb and have the remaining fingers pointing upwards. Now breathe in deeply through the left nostril filling your lungs to capacity.Lower your right hand now and place it on your right knee. With your breathheld in (Antar Kumbhaka) begin to pump your stomach (pulling in the abdominalmuscles) to the mantra "Wahay Guru". You will pump your stomach 3 times for each iteration of Wahay Guru. Once for Wa, once for Hay and once for Guru.The mantra should be chanted mentally of course, since the breath is held in.

certain traits and characteristics of the personality and forms a bridge between mind, body and spirit.The Ajna Chakra (or Third Eye) eye lies at the very top of spine in the medullaoblongata. It relates to the pituitary gland, the pineal gland, the nasociliary nerve plexus and frontal lobes of the brain.Chakr a Meditatio n m e a ns t o a c t i va t e a n d b a l a n c e a p a r t i c u l a r c ha k r a , t h u s impr oving the functioning of everything in that particular region as well asrefining the associated personality traits and characteristics. In some cases psychic powersassociated with a particular chakra are also unleashed.Ajna Chakra literally mean "To Command". This chakra is also called the "ThirdEye" as its activation gives one the power of intuitive knowledge. In addition, itis called the "Guru Chakra" as its activation connects one to the "Inner Guru".Similarly, it is also called "Eye of Shiva" or "The Divine Eye" for its awakeningimplies the higher stages of meditation and wisdom.Each chakra can be activated by several means. In this guided meditation wew i l l u s e t he p h y s i c a l t r i g ge r p oi n t o f t h e c h a k r a ( k s h e t r a m ) a s a p o i nt of c o nc e n t r a t i o n t o a c t i v a t e i t . I n a d di t i o n , e a c h c h a k r a i s a s s o c i a t e d w i t h a particular seed sound (Beej Mantra) which can be utilized to awaken it. For theAjan Chakra the Beej Mantra is the primordial sound "OM" (AUM) and this guided meditation will be using that as well. Tools required for Ajna Chakra Meditation Technique (Third Eye): An alarm clock, stop watch or other time device. Benefits of Ajna Chakra Meditation Technique (Third Eye): Primary Benefits: Builds the power of intuition. Bestows and increases Psychic Powers. Increases and refines awareness. Provides clarity of thought, insights and wisdom. Allows one to connect to the "inner guru" or "higher self" for guidance and inspiration.

 Builds the Yogic Mind or Neutral Mind which is free from attachments of the ego. Build the power to read others and detect their subtle and gross e ne r g e t i c conditions. Promotes flow of Kundalini Energy into the higher centers. Secondary Benefits: Promotes the ability to have Lucid Dreams. Allows for non-verbal communication.

Builds focus and one pointedness of the mind. Improves your vision. Promotes health and wellbeing. Cautions for Practicing Ajna Chakra Meditation Technique (Third Eye): Do not strain when holding shambhavi yoga mudra (detailed below). Guided Ajna Chakra Meditation Technique (Third Eye): Follow the step by step guided meditation below to practice this technique: Sit in a comfortable cross legged position. You may also sit on a chair or leanagainst a wall for this meditation. Set your alarm or other time device for 20 minutes. Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in, like a soldier at attention. This will align the spine with the back of your head. Take 5 deep, slow breaths though the nose. This will oxygenate your blood andrelax you. Keeping the head straight look up at an imaginary point in the middle of your forehead, just above the eyebrows. This eye position is called shambhavi yogamudra. Close your eyes while holding this mudra. Do not strain excessively. Rest your hands in any comfortable position, you can place them on your knees. Try to remain as still as possible. Now inhale deeply and begin to chant in a soft, slow, steady voice the manta OM(pronounced AUM). One chant of OM (AUM) Mantra should last for the entireexhalation. Its a long "Oh", followed by a semi long "Mmmm" during eachexhalation. Once all the air has been expelled, inhale fully again and begin tochant the mantra once more. Visualize the OM sound coming from a point in themiddle of the forehead just above the eyebrows and emanating throughout your entire body.

Continue for the duration of the meditation. If your eyes tire from shambhaviyoga mudra release the mudra but continue to chant the OM (AUM) mantra as above. Reapply the mudra again when ready. Once you have completed the meditation, rub the palms of your hands together tomake them warm and place them on your eyes as you open them slowly. Thiswill relax and comfort your eye muscles. Hints and Tips for Ajna Chakra Meditation Technique (Third Eye): There are many variations to OM (AUM) Mantra chanting for the activation of Ajna Chakra. I will provide a variation that only requires silently chanting OMMantra and therefore can be practiced almost anywhere. Follow all steps fromthe guided meditation above except instead of chanting OM (AUM) Mantra outloud, as you inhale chant "Oh" silently, while visualizing the sound flowing intoAjna Chakra from your forehead and then silently chant "Mmmm" as you exhale,visualizing the sound leaving your forehead from Ajna Chakra. The rest is thesame as the guided meditation above. Secret of Ajna Chakra Meditation Technique (Third Eye): Many women today are actually practicing Ajna Chakra Meditation without evenknowing it. This is resulting from the tradition of wearing a bindi. A bindi is thecolorful decorative dot placed in the middle of the forehead and was designedo r i gi n a l l y t o pr o v i d e c o n t i n u a l s t i m ul a t i o n t o A j n a C h a k r a b y w a y of i t s Kshetram (physical trigger point). So next time you wear a bindi, remember thatnot only does it look oh so fine, but it is also raising your level of awareness andconsciousness - not bad for a dot. Internet Resources for Ajna Chakra Guided Meditation Ajna Chakra Definition and InformationYoga Vision Swami Satyanandas School for Kundalini Yoga & Kundalini TantraA r t i c l e h a s b e e n f e a t u r e d i n t h e C a r n i va l of H e a l i n g . H e a d o n o v e r t o t h e Wisdom of Healing website to read it and other great stuff on Healing.Article has been featured in the Meditation, Yoga and Spiritual Growth Carnival.Head on over to theBe Conscious Now website to read it and other great stuff onspirituality.Article has been featured in the Carnival of Creative Growth. Head on over tothe Energies of Creation website to read it and other great stuff on personaldevelopment and creative growth. So Hum Mantra Meditation Technique - Free Guided Meditation Book forD a i l y P r a c t i c e C h a p t e r 4 Art of Meditation: Mantra Meditation: Meditation For Relaxation Guided Meditation #4: So Hum Mantra Meditation Technique Background of So Hum Mantra Meditation Technique: The simple, yet profound, So Hum Meditation technique is probably one of themost popular Mantra Meditations. It emerges from the Yoga school of HinduPhilosophy and belongs in the category of Japa Meditations (Meditations that require the chanting of Mantras). The So Hum (aka So Ham or Sohum) MantraM e d i t a t i o n, d o n e s i n c e r e l y , i s v e r y e f f e c t i v e i n br i n g i n g a b o u t a c om p l e t e tr ansformation of individual consciousness. So Hum literally means "I am That"(So = "That" or "Thou" or "Divinity"; Hum = "I am") and the mantras aim is to bring about this union (yoga) between your individual consciousness and DivineConsciousness. Another way to interpret this purpose, is that the meditation brings about the realization that all that you see is yourself The Observer isthe Observed. Tools required for So Hum Mantra Meditation Technique:

An alarm clock, stop wa

Knows Best. I recommend reading the article 4 Keys Laws for Manifesting Desi res if You Absolutely Must to understand what you should be trying tomanifest. Listen to your inner voice and then put your best foot forward andleave the rest up to the Universe. Even in the case of health and weight loss it isimportant to keep this attitude of Universe Knows Best close at heart. Do themeditation with your full reverence and energy and then just allow the Laws of Attraction and other subtle laws of the Universe to work their magic for you. G u i d e d W e i g h t L o s s V i s u a l i z a t i o n M e d i t a t i o n w / 3 S t e p R h y t h m i c Breathi ng Technique: Set your alarm or other time device for 3 to 11 minutes. You may wish to startwith 3 and then build up to 11. L i e o n y o u r b a c k c o m f o r t a b l y , c l o s e y o ur e ye s a n d b e gi n 3 S t e p R h y t h m i c Breathing (3srb) as follows. 3 Step Rhythmic Breathing (3srb): Without changing the quantity of air younormally take in, start to breathe in and out to the following rhythm. 3 secondsfor the inhalation and 2 seconds for the exhalation. So 5 seconds per complete breath. This will mean you are breathing at 12 breaths per minute (down from15-17 you normally do). In addition, have your chest and abdomen rise and falltogether as you inhale and exhale respectively. 3 Step Rhythmic Breathing is anextremely valuable tool for your spiritual advancement. In this case we are justusing it to set the stage for your desires and intentions to manifest, but, just doingit starts to shift your level of awareness and being from the gross to the refined. Spend at least 1-2 minutes just doing 3SRB to establish the rhythm and thenmove forward. Your mind and body should now be relaxed and everythingshould be ripe to receive your intentions. Now while immersed in this beautiful rhythmic breath begin the visualization meditation below. W i t h o ut a ni m o s i t y t o t h e f a t c e l l s o f y o u r b o d y ( a s t h e y a r e a p a r t o f y o u) , visualize a white light entering from the soles of your feet. Imagine now thisl i g h t t r a v e l i n g u p y o u r b o d y s l o w l y a n d a s i t m o ve s u p i t i s di s s o l vi n g f a t deposits and reshaping those regions. For areas where you carry excess weightspend more time. All the time keeping up 3 Step Rhythmic Breathing. Once the light has reached the very top of your head, inhale deeply, hold your breath and visualize your body exactly as you would like it to be. Make surewhen you visualize your body shape you are also sending the message of beingnot just slim and trim, but, also healthy and fit. You may repeat the visualization meditation a few times if you like. O n c e y o u c om p l e t e y o ur l a s t v i s u a l i z a t i o n m e di t a t i o n c y c l e , t r y t o t hi n k of n ot h i n g a n d j u s t r e m a i n s i l e n t l y e m p t y, o nl y d oi n g t h e 3 S t e p R h y t h m i c Breathing. Hints & Tips for Weight Loss Visualization Meditation w/ 3 Step RhythmicBreathing Technique: When doing the visualization concentrate on the light and its action on the bodyand allow the 3 Step Rhythmic Breathing to happen by default if possible.

At the end really concentrate on doing the 3 Step Rhythmic Breathing and try to just relax as much as possible. It takes some time to master 3SRB so dont worryif you cant do it perfectly right off the bat. A helpful technique to do 3SRB is to count 1, 2, 3 slowly while inhaling and count 5, 6 while exhaling. We skip "4" to account for the slight pause that takes place between the inhalation and exhalations. In 3SRB the breaths just followeach other so dont extend the pause consciously. 3 Step Rhythmic Breathing is a very powerful technique which deserves its ownarticle to fully explain and I will put that together in the near future and link to ithere once its ready.R e l a x a t i o n M e d i t a t i o n T e c h n i q u e f o r S t r e s s R e d u c t i o n Free Guided Meditation Book for Daily Practice - Chapter 7Background of Relaxation Meditation Technique for Stress Reduction:This relaxation meditation technique was taught to me byRavi Singhduring myteachers training program without much fan fare I recall. It was presented in oneof the 8 hour long Kundalini Yoga classes and I immediately took a liking to it(yes you read that right about the 8 hour long Kundalini Yoga classes during theteachers training program! :-).As far as relaxation meditation techniques go, this one is very simple. There areno mantras to chant, no imaginary places to visualize and visit, no self hypnosis,no elaborate Yoga Nidra scripts to follow for releasing muscle tension, none onthat. All that is required is a simple Yoga pose and your breath. Dont get mewrong here, soothing mantra meditations, peaceful visualizations and conscious body relaxation are very effective meditation techniques for relaxation, anger management and stress management, its just that the beauty of this technique,which caught my attention, lies in its simplicity.Tools for Relaxation Meditation Technique for Stress Reduction: If you are alive and breathing you can practice this meditation.Benefits of Relaxation Meditation Technique for Stress Reduction: Primary Benefits: Promotes mental and emotional relaxation, peace and tranquility. Reduces stress. Dissolves anger and irritation. Promotes calmness and harmony. Secondary Benefits: Improves the respiratory system. Promotes health, wellbeing and longevity.

Cautions for Relaxation Meditation Technique for Stress Reduction:This meditation technique might turn you into a Saint, please be fore warned :-).Guided Relaxation Meditation Technique for Stress Reduction: Sit up in any comfortable relaxed position, preferably with the spine straight. Bring your gently hands into prayer pose or Namaste Yoga pose in the followingway. Have your upper arms along and touching the sides of your ribs such thatyour elbows are near your lower ribs. Have your palms together (like in prayer)and have them 6-12 inches away from your chest. Cup your hands slightly so the palms are not touching and allow a small space between your thumbs. Thethumb tips though are touching, its just there should be a small gap betweenyour thumbs leading into the space between your slightly cupped palms.

 Have your eyes 1/10th open looking down. Take 5 long deep breaths through the nose and then move on to the next step. Now breathe in deeply through the nose and breathe out slowly through themouth aiming your breath at the gap between your thumbs. As the cool air hits your thumbs and enters the space between your palms you should start to feeltremendous calm and relaxation wash over you. Anger and stress should simplystart to dissolve and you should start to feel mentally and emotionally tranquiland peaceful. The cool gentle air along with the posture are the keys to theeffectiveness of this simple relaxation meditation technique. Continue the meditation by breathing in deeply though the nose and slowly outthe mouth into your hands as long as you wish or until all the anger, stress, irritation and/or tension is completely dissolved.Meditation tips for Relaxation Meditation Technique for Stress Reduction: You may try this meditation technique with your eyes closed as well, if you findthat works better for you. You should adjust the distance your hands are away from your chest by ensuringthat when you breathe out the air is cooing the inside of your palms.That concludes the Relaxation Meditation Technique for Stress Reduction.