This was the 1st meditation challenge we did in our closed Kundalini Revolution Facebook Group. Its so relaxing to do before bed or a great way to set you up for the day.

1. Sit in easy pose with a straight spine, close the eyes or look straight ahead and leave the eyes 1/10th open.

2. Place the left hand palm down on your heart center. Bend the right arm resting the elbow against the side of the body, and hold the right hand in gyan mudra (thumb and pointer finger meeting with the other fingers extended) at the level of the shoulder.

3. Inhale deeply and retain the breath as long as you comfortably can.

4. Then, exhale slowly and hold the breath out as long as you comfortably can.

5. Continue for 3-5 minutes.

Note: Do not hold the breath in or out so long that you’re gasping or in distress. You may need to experiment a bit. In my experience, holding the breath out is more difficult than holding the breath in. It can be frightening because there is no breath, and some even start to feel panicked. This is an opportunity to confront and move beyond fears.

I was always aware of the link between my Crohn’s Disease and my emotions and thats why Kundalini Yoga has been so beneficial to me. Crohn’s is so individual there is no one answer for anybody but learning to master how your body responds to stress will help you no matter what stage you are at.

Becoming Like Angles Originally taught March 30, 1993 To become like angels we need the inner strength to be secure, to give to all, to be con­sumed in the ser­vice of life and destiny.

This set, done properly, is said to give you the health and inner energy to live from your angelic nature.

1. Sit in Easy Pose (comfortable cross-legged sitting position). The right arm is stretched forward with the palm facing down. Pat the air, going up about thirty degrees and back down to be parallel with the ground. Move from the shoulder and pat at a rate of 30 times per minute. Create a steady rhythm. The left elbow is bent with the left upper arm near the ribs. The palm faces forward and the fingers point straight up. Close your eyes. Inhale through the nose and exhale through the mouth. Breathe slowly, heavily, and deeply. Continue for 6 minutes.

It is said that humans who have regularly done this exercise have become angels in their own right. This exercise may cause some pain as it re-aligns the pat­terns of the body. You are hurting yourself so that ill health does not hurt you.

2. Change hands and repeat exercise #1 for 3 minutes.

3. Relax and roll your shoulders. Loosen up. Continue this for 2 minutes.

4. Bend both elbows keeping the upper arms close to the ribs. The wrists are bent and the palms face upward. The hands point away from the body at a diagonal. The eyes focus on the tip of the nose. Inhale through the nose and exhale through the mouth as fast and powerfully as you can. Hold your body in perfect balance. There will be tremendous pressure on the chest. Continue for 5 1/2 minutes. This exercise is said to rid the body of chronic illnesses which have developed over the years.

5. Rhythmically hit the ground in front of you with your hands. (When practiced in a class, everyone should hit the floor with one rhythm.) Chant Har[1], using only the tip of the tongue. Use the power of the navel point to chant, and time the chant in rhythm with the clapping of the ground. Continue for 6 1/2 minutes. To finish, inhale, hold the breath 15-20 seconds, tense all your muscles, and press the hands against the ground with the entire weight of the body. Exhale explosively through the mouth. Repeat two more times.

6. Take 2 minutes to recover from the powerful effects of this kriya. Do not medi­tate or be silent at this time. Stretch, walk around, and talk before resuming your normal activities. T

his set can be found in Self-Knowledge, available through KRI. ©The Teachings of Yogi Bhajan

This meditation gives you an enchanting, magnetic personality and many unexpected friends. The Mangala Charn Mantra surrounds the magnetic field with protective light.

Posture: Sit in an Easy Pose with a light jalandhar bandh.

Mudra: Place the palms together at the Heart Center in Prayer Pose. The thumbs are crossed.

Mantra, Breath & Movement: Chant the Mangala Charn Mantra:

Ad Guray Nameh, Jugad Guray Nameh, Sat Guray Nameh, Siri Guru Devay Nameh

Chant Ad Guray Nameh as you extend your arms

The arms return to the Heart Center as you chant Jugad Guray Nameh.

Again extend the arms up as you chant Sat Guray Nameh.

Return the hands back to Prayer Pose at the Heart Center, as you chant Siri Guru Devay Nameh.

Project the mind out as you chant. The full extension of the arms is timed to the chant.

Ad Guray Nameh (I bow to the Primal Wisdom) Jugad Guray Nameh (I bow lo the wisdom through the Ages) Sat Guray Nameh (I bow to the True Wisdom) Siri Guru Devay Nameh (I bow to the great unseen Wisdom) © The Teachings of Yogi Bhajan