Meditation to Heal Addictions

Art by Carol Suzanne Niebuhr

We all have addictions. Whether we acknowledge them or not. And there are SO many things for us to be addicted to! Caffeine, sugar, dopamine, alcohol, drugs, food, social media, positive reinforcement, validation, sex, love. If there was less shame around addiction and more acknowledgement that the Capitalist Imperialist system of production and consumption is set up so that we "use" in order to participate, we would be more apt to seek help. We can honor and thank them for helping us cope and getting us to this point in our lives. But there comes a point in every addicts journey (it doesn't have to be the bottom) where we realize these crutches are detrimental to our physical , metal and spiritual health. We realize that we need to get this under control because it isn't "fun" anymore and it no longer serves a purpose. On a deeper spiritual level, addiction makes us less free. It diminishes our power placing it in something outside of ourselves. If we are truly free, we are self-sufficient, self-contained. There is no need for any thing. This meditation will help us take back our power and be free ourselves of whatever tethers us. Freedom is revolutionary. 

TO BEGIN: Sit in an Easy Pose, with a light jalandhar bandh, or neck lock. Keep the spine straight. Rub your hands together. Press your thumbs against your sternum holding your hands in prayer pose. Roll your eyes in and up towards your third-eye by crossing your eyes at the bridge of your nose and then lifting your eyes about an inch and a half. If you are unable to sit in "easy pose," you may sit on a hard chair and cross your feet underneath you. 

On two breaths, chant the opening mantra ONG NA MA GURU DEV NAMO which means "I bow to the infinite wisdom within." Do this 3 times. For the proper cadence and pronunciation, listen here. If you like what you hear, you can purchase my mantra music on Bandcamp.

MUDRA: Make fists of both hands and extend the thumbs straight. Place the thumbs on the temples and find the niche where the thumbs just fit. This is the lower anterior portion of the frontal bone above the temporal-sphenoidal suture.

Lock the back molars together and keep the lips closed. Keeping the teeth pressed together throughout, alternately squeeze the molars tightly and then release the pressure. A muscle will move in rhythm under the thumbs. Feel it massage the thumbs and apply a firm pressure with the hands.

MANTRA: Silently vibrate the five primal sounds—the Panj Shabd: SA TA NA MA

The Translation from Gurmukhi is:

SA - the beginning, the infinite, and the totality of everything. Ta - signifies life, existence, and birth. It reminds us that life is a gift and encourages us to live each moment fully. 

Na - represents death, transformation, and the cyclical nature of life. 

Ma - symbolizes rebirth and regeneration.

FOCUS: Keep the eyes closed and focus at the Brow Point.

PRANAYAMA: Normal breathing. 

TIME: 11 minutes

TO FINISH: Say aloud the Warrior Healer's Affirmations.

TO CLOSE: Rub your hands together and bring them to prayer pose, palms touching thumbs pressed against your sternum. Chant Long SAT NAM on one breath. Repeat this for a total of three times. Bring your hands to your forehead and bow. This seals the work in your frontal lobe. Your center for decision making. 
If you have any questions, about this meditation or the contents of this blog, follow me on IG @ rhythmandbreathyoga 
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Thanks for making Rhythm & Breath possible,
Mama Luz

Brighten Your Halo Meditation

Art by Romas Zmuidzinavicius

Welcome New Returning and Crash N Burning R & B Yogis! Happy Full Buck Moon! It is called the Buck Moon by Native Americans because deer antlers regrow every year around this time. It marks a season of renewal, increased strength, and maturity. Spiritually, it is an opportune time to step into your power, think outside your box, acknowledge your talents, and create the life you envision for yourself. The meditation we will be doing for the next 40 days will brighten your halo, increasing your radiance so that prosperity and opportunities come directly to you. I could use that. You?! Lets go!

TO BEGIN: Sit in Easy Pose. If you are unable to sit in "easy pose," you may sit on a hard chair and cross your feet underneath you. Roll your eyes in and up towards your third-eye by crossing your eyes at the bridge of your nose and then lifting your eyes about an inch and a half to the center of your forehead. Rub your hands together and bring them to prayer pose in front of your chest pressing your thumbs against your sternum. 

On two breaths, chant the opening mantra ONG NA MO sip air through a rounded mouth then chant GURU DEV NAMO which means "I bow to the infinite wisdom within." Do this 3 times. For the proper cadence and pronunciation, listen here. If you like what you hear, you can purchase my mantra music on Bandcamp.

* For OG Yogis * OPENING MANTRA #2: Chant AAD GURAY NAMEH, JUGAAD GURAY NAMEH, SAT GURAY NAMEH SIRI GURU DAVAY NAMEH three times. Translation: I bow to the Wisdom in the beginning. I bow to the Wisdom through the Ages. I bow to the True Wisdom. I bow to the great, unseen Wisdom.

MUDRA: Holding your hands in Gyan Mudra (your thumbs pressed against your index fingers) with the other fingers relaxed. Alternating hands, right arm circles in a counter-clockwise direction, then left hand circles in a clockwise direction. One hand and then the other like you are wiping your mind clean and clearing your tenth gate. The non-circling arm returns to your center as you take turns with one arm and then the other. Moving smoothly and swiftly, making sure your hands don't collide. 

MANTRA: Chant the mantra SAT NAAM, SAT NAAM, WHA-HAY GUROO, WHA-HAY GUROO

The translation of SAT NAM is, "Truth is my identity." For WAHE GURU, there is no real translation though we could say, “Wow, God is great!” It is a mantra of ecstasy. 

TIME: 11 minutes. 

TO FINISH: Inhale. Reach both arms straight up to the sky hugging your ears with your arms. Hold the breath for ten counts. Repeat 2 more times. After your last exhale, do SEVEN spinal twists. Turning to the left first and inhale...exhale right. When you have completed the seven spinal twists, inhale center hold the breath then exhale.

TO CLOSE: Hold your hands in Gyan Mudra, Prayer Pose or Buddha mudra with one hand sitting inside of the other with your thumbs touching, and repeat the Warrior Healer's Affirmations. 

Chant SAT NAM 3 times on one breath. Bring your hands to your forehead and bow sealing the work in your frontal lobe your center for decision making. 

NOTES: The arm movements stimulate the radiance of the halo expands the brilliant projection of the aura. This kriya adjusts our life force so that we can move through any situation with grace and creativity. Abundance is drawn in like a magnet. - Y.B. 

Sounds like the meditation the world needs. Let's make miracles happen and direct the current of pure love and infinite abundance to us.

If you would like to join us, follow my IG account @ underscore rhythmandbreath underscore and send a $20 heart donation payable via Zelle PayPal or CashApp. Then you will be added to the confidential WhatsApp group where you will be able to ask questions, receive encouragement and guidance. No solo flyers! And if you are one of those who benefits in any way from this blog, please consider donating using the donation button above. 

See the rest of you in the ethers! 

Experiencing the Original You

"I want to give you that depth and that strength which is yours...the original you." - Yogi Bhajan

This meditation is challenging but will be well worth it. It is made up of three sections. And each section is NOT to be done for more than 3 minutes, so meditation is only 9 minutes as opposed to our usual 11 minute meditations. The first part entails a mudra (hand position) and a pranayam (breathing exercise) called "one minute breath." This breathing exercise is challenging and difficult to master. SO I suggest you begin with 10 seconds and work your way up to 20 seconds to gain control of the breath. You will know what I am talking about in a second.

BEGIN:
We begin in "easy pose" which is not so easy, especially for men, who are usually tight in the hips, or knees. Your legs are crossed one in front of the other. If you are unable to sit comfortably in this position, you can prop your buns on a pillow which helps alleviate some of the discomfort. And/or lean up against a wall. This position IS NOT HALF OR FULL LOTUS POSITION.

Every session begins with the tuning into our highest consciousness and the prophets, gurus and sages of the ages with the ADI MANTRA: ONG NA MO GURU DEV NA MO. (This means that I bow to the Divine Wisdom within, and another translation is I bow to the Divine teacher within).

Rub your hands together. Cross your right thumb over your left if you are male, left over right if you are female. Press your thumbs against your sternum in prayer pose and chant the ADI MANTRA on 2 breaths. Pay close attention to the breathing demonstrated in the video. We chant this 3xs.

PART ONE:

Interlace your fingers and turn your hands away from you so that palms are facing out. Extend your arms straight in front of you with no bend in the elbows. Your eyes are closed and focused on the tip of the nose. You are going to inhale for 10-20 seconds, Hold the breath for 10-20 seconds, then you are going to exhale for 10-20 seconds. Do this for 3 minutes.

NOTES: The exhaling is the most challenging part of this pranayam and may cause a little anxiety. The breath gives and releases prana (vital life force) inhaling associated with life and exhaling with death. So mentally explore what your fears are after you complete the meditation.

PART TWO:

Remain in the position with the focus on the nose. Inhale through your nose and exhale like a cannon. Project the exhale forward with as much force as possible. How much you can heal yourself will be in direct proportion to the strength of your breath. Continue this for 3 minutes.

NOTES: As you are exhaling, release anything consciously or unconsciously you would like to release. Send it out away from your physical, emotional and spiritual bodies back into the universe. Keep what serves you, send away what does not.

PART THREE:

Remain in the position. Inhale and hold your breath. Pump your navel as many times as you can until you cannot pump and hold the breath any longer then exhale. Immediately repeat again. Continue for three minutes.

TO FINISH:

Inhale hold the breath for 15 second, stretch your arms out as far as possible, putting pressure on your joined fingers. Exhale like a cannon. Repeat 2 more times.

Finally, point your index finger up with the thumb locking down the other three fingers and circulate the energy by spinning your fingers TOWARD you as fast as you can. Continue for 2 1/2 minutes.

Then relax..WEW! 

TO CLOSE:

To finish bring your hands in Gyan Mudra. Thumbs pressed against your index finger. Other fingers are straight. Wrists are resting on your knees.

Recite the  Warrior Healer's Affirmations

Tune out by chanting: SAT NAM (Truth is my Idenity) 3xs on one breath.

Bring your hands in prayer mudra up to your forehead and bow to the floor to seal the work in your frontal lobe.

There it is! Let me know when you begin and dont forget to check in with me via FACEBOOK about your progress and should anything come up. Also, should you miss a day...jump right back on ASAP! It happens! You are building a daily spiritual practice which is difficult. Part of the process is increasing your compassion for your self while gently encouraging your self along. Start over again at day one...stronger and more determined! Good luck! 

SAT NAM!