Sudarshan Kriya 20 40 40

Sudarshan Kriya Meditation
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Committing to a daily practice allows one to flower

The short Kriya is an abridged form of the long kriya where we breath the long medium and short breaths for 20, 40, 40. That is 20 long breaths, 40 medium breaths and 40. Long sudarshan kriya can be done only under the supervision of a certified AOL teacher. But from your question, I suppose, you are talking about short sudarshan kriya which is done at home. NO You should do it in a well ventilated space. At the core of this workshop is Sudarshan Kriya™, the most powerful breathing technique of our times. It uses specific, natural rhythms of the breath, leading one to a state of deep rest effortlessly. Discover what more than 40 million people in 156 countries have experienced.

As an avid reader of Steve Pavlina’s blog, Personal Development for Smart People, I have long admired his tenacity in determining a course of action and sticking to it. He is the champion of the thirty day trial – a process whereby he’ll try something out for thirty days to see how it impacts his life. After thirty days, the practice is sufficiently ingrained into his day so that if the results have been beneficial, it is simple to carry on.

It’s a great way to make a lifetime commitment to something, without saying, “I’m going to do this for the rest of my life.”

In yoga, the commitment to a specific daily practice is sometimes called “sadhana” – or spiritual practice. Steve’s great at sadhana, and in being great at it, he carries his readers along for the ride, and also inspires many of them to do the same sadhana themselves. As my stated mission on this site is for everyone in New Zealand to be doing yoga, I’m going to borrow from Steve, and go public with my own sadhana.

In my New Years’ post, Ten reasons to make practicing yoga your New Years’ Resolution, I stated that the only resolution needed to transform one’s life fro the inside out was to practice more yoga. I already practice every day in some way, shape or format, but I wanted to make this my resolution too. Part of the reason I love Prana Flow is that it’s a style of yoga which allows me to do whatever I need to do on that day to bring myself into balance – whether it’s asana, pranayama, meditation or a combination of all three. Yet this also means that my practice is not consistent from day to day. So, in order to both do more yoga and find a daily consistency, I am committing to practicing a specific kriya for forty days. I’ve chosen forty days, over Steve’s thirty, because committing to something for forty days aligns with spiritual practice, plus that’s how long it’s meant to take before the benefits really start to show themselves.

Sodarshan Chakra Kriya:

This kriya is meant to be one of the most powerful pranayama techniques in yoga. I discovered it via this excellent post at Mastery of Meditation, Yoga and Zen – 3 Most Powerful Yoga Pranayamas and Kriyas – Sodarshan Chakra Kriya – Part 1. Anmol gives expert instructions in how to perform this kriya for the beginner, intermediate or experienced practitioner. I’m starting out at the intermediate level, committing to 11 minutes a day of this breathing technique.

I’ve chosen this particular sadhana because the area of life I am struggling with the most at the moment (and have been for awhile) is the emotional arena. Yoga may be a wonderful practice, but being committed to spiritual growth is not always fun, nor easy! Yet to not press forward with growth, when you can clearly see the garbage that needs to be cleared, is not an option either. So, if I must deal with all this stuff that insists on coming up, it’s better that I do it as fast and efficiently as I can – hence the choice of this practice.

Here’s what Shakta Kaur had to say about this particular kriya:

This is one of the greatest meditations you can practice. It has considerable transformational powers. The personal identity is rebuilt, giving the individual a new perspective on the Self. It retrains the mind. It can purify your past karma and the subconscious impulses that may block you from fulfilling you. It balances all the 27 facets of life and mental projection and gives you the pranic power of health and healing. It establishes inner happiness and a state of flow and ecstasy in life. It opens your inner universe to relate, co-create and complete the external universe.

To gain these benefits requires different efforts from different people. Each mind has stored up its own pile of negative thought and energy. So each pit is cleaned on its own time and scale. You decide how much time you have and you need to invest in this practice. (KRI Teacher Training Certification, Level 1 Manual, p. 380.)

In the Summer 2002 issue of Aquarian Times magazine, Yogi Bhajan stated that Sodarshan Chakra Kriya can remove impressions of past male partners in the female’s arc line.

Further, a recently published medical study showed it to be more effective than antidepressant medication in treating psychological issues. 11 minutes a day will build your confidence and capacity to know who you are; 31 minutes a day will give you great strength and discipline. One year will make you feel fantastic; 1,000 days of doing this meditation and no one will be able to match your strength. It helps inner happiness and ecstasy in life. It gives you a new start, against all odds. When external pressure becomes too great, it brings power from the inside. This meditation is said to be the most powerful kriya in the history of yoga. (Meditation as Medicine, Dr. Dharma Singh Khalsa, pp. 273-274.)

After reading that description, how can you not want to do it?

So, over the next forty days, I will post perhaps twice a week giving updates on my progress, and on what I’ve noticed through this practice. Today was my first day, and it was a tumultuous day to start. My mind was scattered, my emotions were raw, and I was feeling a lot of un-loving thoughts toward myself. Being able to witness one’s ego in action can mean that if one tends towards perfectionism, it’s very easy to be filled with self-loathing and to judge oneself harshly – all while being aware of doing this as well!

Doing the actual practice wasn’t tough. I’m used to sitting and meditating, so 11 minutes isn’t long. (And this sadhana will be in addition to my regular practice.) I’m also familiar with the other components of the kriya – breath retention, stomach pumping, mantra, counting… Still, getting it to all come together was tough. I felt uncoordinated and even out of breath initially. But after the first few rounds, I fell into a rhythm.

After my eleven minutes, I did another 20 minutes of meditation (using another of Anmol’s posts, So Hum Mantra Meditation Technique). As this kriya will always be in addition to other practices, it will be impossible to separate out the results. Suffice to say, that after the eleven minutes, I already felt straighter, taller, lighter and more expansive. It was like I had reached down into my centre and captured hold of myself again. The mind chatter hadn’t ceased completely, but instead of being a discordant swarm of buzzing insects, it had settled down into a steady stream of dialogue. Best of all, I didn’t feel so awful about my perceived weaknesses and failures. The emotional rawness remained, but there was a steadiness that had not been there previously.

Now, a few hours later, I feel able to write for the first time in awhile. Such discernable gains for a mere eleven minutes of effort… such is the joy of yoga!

So, if you’ve decided that you too are going to do more yoga this year, I encourage you to choose a sadhana that suits you. It doesn’t have to be long… just a daily, consistent practice. Maybe you do asana, like doing 10 sun salutations every morning. Maybe it’s a ten minute meditation. Perhaps it’s some pranayama, or mantra. Whatever it is, choose something that you’re attracted to, and something that you can maintain for forty days. Better to do the ten minutes every forty days than to start with a whizz bang 90 minute practice and only last a week. If you’re stuck and don’t know what to do, talk to your local yoga teacher, ask me via my contact form.

Good luck!

Sudarshan Kriya Meditation

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The Yoga Sutras, Patanjali’s seminal text on Yoga, starts off with this succinct definition.

Yogah Chitta Vritti Nirodhah (Sanskrit)

Yoga is the removal of the fluctuations of the mind

Often at the end, of a yoga class we may experience some meditative rest. But we can easily miss that the aim of yoga is not just great abs, butt, or even health benefits, but the stillness of the mind.

Why this emphasis on the mind?

It is quite simple. Our mind determines our reality. The quality of our mind determines the quality of our life. Imagine for a moment, lying on a beautiful beach, in a luxury resort. All the external circumstances are perfect. Yet, you just had a fight with a loved one and your mind is in complete agitation. Will you be happy?

On the other hand, the external circumstances could be miserable. You are out camping, with little luxury, you’ve been rained on, you’re soaking wet. Yet, you’re with friends, singing, your mind is joyful; you are at peace.

In the business and busy-ness of life, we often miss this simple truth. We rush into the yoga class, the asanas feel good and the sweat drips onto the mat. We wonder about the teacher. We check out the other students. The mind jumps from one thought to another. This posture is too long, the body hurts. One moment you may think, ‘I am doing this posture well’. And the next thought arises, ‘Is anyone looking?’ And finally, the 40 minute session is over. Mats sprayed, cleaned rolled up, blocks set aside, we run to the next life event. A thought passes sometime; yes it would be nice to meditate. Daily. But more often than not it is a fantasy, something to happen in the future.

Some of us try to meditate and either quickly give up, or continue shopping for the perfect fit. Most of us don’t even try.

Patanjali says, the mind is managed by practice. What kind of practice? One that is done with sincerity, continuously and without break for a long period of time.

This is like being in a meditation Catch-22. To sit in meditation would still the mind, but the mind needs to be still and sit for meditation. A rushing mind could not create that space, and time, to sit and when it sits, it could not do so for long. Sometimes it is even more difficult when practicing alone. Here is where a technique like Sudarshan Kriya® comes and swoops you effortlessly, reminding us once more, about the power of breath.

What is Sudarshan Kriya®?

Art Of Living Sudarshan Kriya

Sudarshan Kriya® incorporates specific natural rhythms of the breath which harmonize the body, mind and emotions. This unique breathing technique eliminates stress, fatigue and negative emotions such as anger, frustration and depression, leaving you calm yet energized, focused yet relaxed.

Breath is a severely under-utilized yogic tool in mainstream yoga in the US. Other than generic instructions to keep breathing or breathe-in, breathe-out, there is very little about the breath in a typical yoga class. Some advanced yogis have learned certain pranayamas (controlled breathing), but rarely are these a part of daily practice.

Breath has a remarkable link to the mind and emotions. You will notice that every emotion we exhibit has a different breathing pattern. How is your breath when you are scared? It will usually be short and shallow. What about when you’re sitting near a waterfall? When you are angry?

Sudarshan Kriya Mp3

Just as emotions influence breath. Breath can influence the mind and emotions. The Sudarshan Kriya practice has become an invaluable technique in my daily practice. It is a powerful rhythmic breathing pattern that automatically brings the mind to a meditative state.

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We are lucky that the cognizer of this technique, Sri Sri Ravi Shankar, a preeminent authority on Meditation and founder of the Art of Living Foundation, will present a special session at the Get Happy Seattle program on July 7^th and 8^that the Meydenbauer Center, Bellevue, WA.

Gurudev Sri Sri Ravi Shankar is a humanitarian leader, a spiritual teacher, and an ambassador of peace. His vision of a stress-free, violence-free society has united millions of people the world over through service projects and the courses of The Art of Living.

This two day immersive experience includes:

Special session with Sri Sri Ravi Shankar
An experience of Sudarshan Kriya® – a powerful breathing technique
Guided Meditations to reduce stress
Wisdom to handle your mind and emotions
Pranayama
Expert instructors from the Art of Living Foundation (AOLF)

Sudarshan Kriya Pdf

Just breathe, Unplug, Tune In, Get Real, and Get Happy!

It’s an incredible event to be with and learn from Sri Sri Ravi Shankar. Do not miss it. For anyone, it is the next step on the path of Yoga.Tickets are only $95 for the Get Happy two-day immersion.

Co-written with Ashwini Iyer.

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