Kundalini Meditation for Removing Fear of the Future.

I love this Kundalini meditation, so simple and effective.

Are your thoughts often pulling you into the unknown future? Worrying about what might, could, may happen?

Kundalini Yoga to the rescue!
This meditation takes away your fears of the future which have been created by your subconscious memories of the past, it works by turning your focus to your heart center.

Visit 3HO website for FULL Instructions
https://www.3ho.org/3ho-lifestyle/aquarian-age/meditation-removing-fear-future 

It uses the beautiful Mantra “Dhan, Dhan, Ram Das Guru.”

Here are the versions I like to use are on these albums

ENJOY!

WANT TO WORK WITH ME?
Often our fears of the future are related or a result of a past hurtful event. When we unravel and clear our subconscious memories of the past we can heal your fears of the future. If you’d like to work  It would be an honour for me to work with you on this healing at Fearless Soul Healing.

Book your session today!

Note: Jasvinder Yoga and Jennifer Malisauskas do not provide diagnoses, medical or psychological services. Please contact your healthcare provider for those services.

Kundalini Yoga’s approach to releasing anxiety

Have you woken up feeling unrested because you experienced a terrible nights sleep. Is the culprit anxiety, worry and stress?

I literally know what you are going through. I have been working to heal the root cause of these symptoms over the last few years. Why do I experience these symptoms, well some of the roots causes and wounds are, hurtful events from my younger years, the death of my dad, fear of failure, pressures of being self-employed, struggling financially, endless bills and a mortgage.

Whenever my stress, worry and anxious feelings get tougher, stronger and more prevalent I like to turn to yoga, meditation and breathing for relief. What’s also been a great part of my healing journey is Shamanic Energy Work, the Algonquin Native journeys and ceremonies I’ve learned have help to get to the root and heal my body, mind and spirit.

Below you will find a compiled list of some yogic practices that alleviate anxiety, worry and stress so you can feel re-aligned, re-connected and re-energized. These are my go to meditations, asanas and pranayama (yogic breathing) that have helped me. I believe they will for you too.

Kundalini Yoga Meditations

Kundalini yoga has a wonder library of kriyas (yoga sets) and meditations that uses mudras, breath work and yoga poses to release conscious and subconscious fears that cause stress, worry, and anxiety. Check out these 3  Kundalini meditations on Yoga Journey’s site 3 Kundalini Yoga Meditations to Release Anxiety.

Why Meditation?

Discover all The Benefits of Meditation with this amazing article by Organic Daily Post. They’ve put together some of the concrete, tested benefits of meditation and the research that supports it.

Yoga Poses

Physical movement is a great way to relieve the side effects for tress and anxiety as well as release the patterned ? Try these Asanas yoga poses from Yoga Journal to do when you are feeling anxious or overwhelmed.

Pranayama (Yogic Breathing)

Pranayama is great way to release tension, stress and worry from both the mind and body. Helps us get into Spirit, connecting us with our higher self. Try this Kundalini Kriya 3-9 minute Yoga Set (Kriya) for People In Anxiety

Relax for before bed

Try this Kundalini Meditation in the evening, it will wash the stress from your body and your aura, and fill you with calm, quiet, balance and prana.

Whenever I walk up in the middle of the night due to stressful dreams, or anxious feelings and want to fall back asleep I either do Childs Pose or Seated Forward Bend in bed. I stay in the pose until my breath, mind and body feels more relaxed, calmer and I’ve found my center again.

Jennifer’s tip:

Try one or more of these out for a few days. Positive physical and mental effects of a yoga practice are cumulative. So, the more you practice, the more you will benefit.

From a Shamanic healing perceptive stress, worry and anxious feelings are just symptoms and there’s always an underlying root cause for your issues. Are you ready to make the steps towards healing and heal the root cause of your anxiety?  It would be an honour for me to work with you on this healing.  Book your session today!

Note: Jasvinder Yoga and Jennifer Malisauskas do not provide diagnoses, medical or psychological services. Please contact your healthcare provider for those services.

2017 Numerology Forecast ~ A year of “All or Nothing!”

Just read Nam Hari’s January 2017 Numerology Forecast. What a great message she gives us.

Read Nam Hari’s Full January 2017 Forecast here

“The calendar year of 2017 is ruffling its mighty feathers, and we are about to take off on a near non-stop flight of fast and furious change. The overall number for 2017 is a 10, and number 10 represents the dynamic of “All or Nothing!”” says Nam Hari

The “All in, or all out” might sound unsettling or extreme but don’t worry it doesn’t have to be. If we can look at the teachers or learning we can take from this idea. We can see this as an opportunity to to develop better boundaries, letting go of old ways, situations and people that are now longer working for you. No more living in the middle. Time to pick what’s the best for you. You will will come out a warrior.

Nam Hari advises that .. “Pace yourself, as number 10 represents the nervous system and our ability to maintain an even keel under pressure. …  From a yogic perspective, we must incorporate the Gift number for this year, which is an 8: Gift is 1+7=8. Number 8 is the Pranic Body and the breath, and using our breath through pranayam and exercise is how we can stay energized, focused, and balanced.”

Try out this mediation “Caliber for Constant Self-Authority

The meditation is an excellent practice for this year. Number 10 represents authority, and we need to develop a self-awareness that allows us to decipher the right course of action.

Working with the Pranic Body this year is a must. It’s only when we breath deeply through the heavy, dark and uncomfortable moments in our life that we can truly heal from them.

Characteristics of the Eighth Body: Pranic Body

  • Through the breath, the Pranic Body continuously brings the life force and energy into your system
  • Purity, energy, fearlessness, self-initiation
  • Key phrase: “Finite to Infinite”
  • Mastery: fearless, fully alive, at one with all creation; nothing can bother you; self-motivated with enough energy to achieve goals
  • If weak: constant low-level anxiety and chronic fatigue; look to food or stimulants for energy; fearful, defensive
  • Key to Balancing: all pranayam.

Here’s some great Kundalini Pranayam Techniques

https://www.3ho.org/kundalini-yoga/pranayam/pranayam-techniques

Plus here are some yoga poses to work on the nervous system

  1. Child’s Pose (Balasana)
  2. Seated Spinal Twist Pose (Ardha Matsyendrāsana):
  3. Anuloma-Viloma (Alternate Nostril Breathing):
  4. Down Dog Pose (Adho Mukha Svanasana)

The full list of poses can be found here

 

Note from me

The most important thing is to do your best and honor where you at at – physically/mentally/emotionally. So no worries if you need to take a break during any of the kriyas exercises, I suggest to just let the clock run for the time indicated in each of the parts, and when you are ready bring to yourself back to your breath and continue with the practice. With each practice you will stay longer and your concentration will increase. Like life, yoga is a constant practice, so please try and enjoy the moment :D.

Try this out for a few days. Positive physical, mental and emotional effects of a yoga practice are cumulative. So, the more you practice, the more you will benefit.

ENJOY! warmly yours … Jennifer

Yoga Poses that Beat the Heat

Summer can be hot!

Does the heat stop you from keeping up with your yoga practice?

Yoga can help you stay cool. There are certain yoga poses, or asanas, that help release heat where it tends to accumulate in our body. Our mid-section of the body is easily effected by heat, these poses are cooling and detoxifying for the digestive system and organs plus they will prevent excess heat from moving upward in our body.

Try these yogic poses to reduce that extra summer heat.

Spinal twists help cool the blood and release excess heat from mid-abdomen, including the small intestine and liver.

  • Ardha Matsyendrasana (Seated Spinal Twist)
  • Supta Matsyendrasana (Reclined Spinal Twist)

Gentle back bends apply beneficial pressure to release tension and dissipate excess heat from the mid-abdomen.

  • Bujangasana (Baby Cobra)
  • Matsyasana (Fish)
  • Bandhasana (Bridge)
  • Chakravakasana (Cat-Cow)

Forward bends physically cool the body and calm the mind.

  • Uttanasana (Standing Forward Bend)
  • Padottanasana (Standing Open Leg Forward Bend)
  • Paschimottasana (Seated Forward Bend)
  • Balasana (Child’s Pose)

Sitali Pranayama
The next time you’re feeling emotionally, mentally or physically heated,  try this breathing exercise.

  1. Stick your tongue out and curl the sides of the tongue upward towards the center of the tongue.
  2. Breathe in through the mouth, hold the breath and slowly exhale through the nose.

Repeat five to 10 times.

So on those super hots days be mindful and gentle by pacing yourself during yoga practice.

A good time to practice is in the morning when the weather and your body are naturally cooler plus best to avoid practicing in direct sunlight.

Thank you for taking the time to read my article and I hope you will give any or all of my sharings a try. Here’s to keeping cool and balanced all summer long!

Blessing and Gratitude
Jennifer <3

 

 

6 minute Meditation to Lead a Stress-free Existence

To begin this mediation please find a comfortable seated posture either in a chair or on the floor cross legged. Take a few moments to center by inhaling through the nose to the count of four and exhaling through the nose to the count of 4. Do this until you feel relaxed and ready to start.

Exercise 1

Place your arms up at the sides at an angle of 60 degrees from the horizontal, with the palms facing up and inward. Elbows are straight. Shake your hands vigorously, allowing your arms, shoulders, body, and legs to shake along with them. Shake all that stress out!

Time: 3 Minutes

Once the 3 Minutes are up, inhale deeply, hold still with your arm and hands straight. Squeeze all the muscle along the spine. Hold this for 10 secs. Then exhale.

Now move onto the next exercise

Exercise 2

Place your arms straight out in front, horizontal to the ground. Bend your wrists toward you, so that the Jupiter finger (index finger) points upward. The other fingers are curled under the thumb. Moving only your wrists, rotate the Jupiter fingers outward, then downward, then inward, then upward again. The right hand will have its Jupiter finger rotating clockwise around the wrist, and the left hand counter-clockwise.The arms remain straight and stationary. Try to keep the Jupiter finger in a vertical plane moving around the wrist.

Time: 3 Minutes – Then inhale, hold and squeeze. Hold for 10 secs, and then exhale. Repeat this two more times.

Contemplate your experience.

Now take a few moments to sense whatever you are feeling and/or thinking.

Note from me

The most important thing is to do your best and honor where you at at – physically/mentally/emotionally. So no worries if you need to relax the arms during any of the exercises, just let the clock run and when you are ready bring the arms back to the posture and continue with the movement. With each practice you will get stronger and stronger.

Jennifer’s tip: Try this out for a few days. Positive physical and mental effects of a yoga practice are cumulative. So, the more you practice, the more you will benefit.

From a Shamanic healing perceptive stress, worry and anxious feelings are just symptoms and there’s always an underlying root cause for your issues. Are you ready to make the steps towards healing and heal the root cause of your stress?  It would be an honour for me to work with you on this healing at Fearless Soul HealingBook your session today!

Note: Jasvinder Yoga and Jennifer Malisauskas do not provide diagnoses, medical or psychological services. Please contact your healthcare provider for those services.

 

3 to 9 minute Yoga Set (Kriya) for People In Anxiety

Experiencing anxiety can be scary. You might think it will never end, I will always feel this. In my experience life has a way of coming and going – the natural law of ebb and flow. My episodes of anxiety at first were frightening. I thought they would last forever, and the more I got freaked out during an attack the worst it felt.

When I realized nothing bad was going to happen to me during a moment of anxiety and it wouldn’t last forever, I was able to be calmer. Meditation has taught me that nothing is permanent, it enabled me to not be hijacked by the feelings, thoughts and emotions but now I can sit and observe them.

Through yoga I have reduced my anxiety. moments. At times I experience none. But when they do return I see it as a sign I need to do something, get active with my health.

Kriya for People In Anxiety
To begin this mediation please find a comfortable seated posture either in a chair or on the floor cross legged.

  1. Bring your hands into prayer pose in front of the chest. Then move the hands downward with fingers pointing away from the body and then back up again to the original position. This is a fast, shaking motion. Imagine you are chopping something. You can use your imagination.  During this movement stay with long deep breathing through the nose.
    Time: 1 – 3 Minutes
  2. Still seated. Now extend your arms forward, bending the arms at the elbow.  Keep the elbows in close to the body, upper arms extend somewhat beyond the shoulder, palms are open and facing the body. Begin bringing the hands in toward the body and then back out again.  The movement is about 12 inches.  Form a circle with the mouth and breathe in and out rapidly through the mouth.
    Time: 1 – 3 Minutes
  3. This is the same as exercise 1., only breathe rapidly in an out through the mouth as in exercise 2.
    Time: 1-3 Minutes

I suggest trying this kundalini Yoga Set for a few days. Positive physical and mental effects of a yoga practice are cumulative. So, the more you practice, the more you will benefit.

Also, from a Shamanic healing perceptive anxiety is a symptom and there’s a underlying root cause. Are you ready to make the steps towards healing and heal the root cause of your anxiety?  It would be an honour for me to work with you on this healing at Fearless Soul HealingBook your session today!

Meditation to prevent freaking out

prevent-freak-out

To begin this mediation please find a comfortable seated posture either in a chair or on the floor cross legged. Take a few moments to center by inhaling through the nose to the count of four and exhaling through the nose to the count of 4. Do this until you feel relaxed and ready to start.

Meditation Instructions

Start by interlacing your fingers with your right thumb on top of the left thumb. Place your hands at the center of the diaphragm line, touching the body.

Close your eyes. Begin concentrating on your breathing, using your inner vision notice your breath at the tip of your nose. Notice from which nostril you are breathing. Within 3 minutes you should know. The focus of this meditation is to change which nostril your are primarily breathing through. If you are breathing primarily through your left nostril, consciously change to your right nostril. Be sure to keep your shoulders completely relaxed. Practice changing this breath back and forth for as long as you like.

Time:  Start with 11 minutes, but you may work up to 31 minutes.

Once your time is up, inhale deeply, hold the posture. Squeeze all the muscle along the spine. Hold this for 10 secs. Then exhale. Repeat this two more times.

Contemplate your experience.

Now take a few moments to sense whatever you are feeling and/or thinking.

About This Meditation

This meditation will alter your energy by changing your nostril breathing. You can’t get out of your body, but you can change its energy. If you are thinking something neurotic and find out that you’re breathing through your right nostril, start breathing through your left nostril instead. This will change your energy from agni (fire) to sitali (cool).

If you are depressed, in a disturbed mental state, start breathing from the right nostril. In 3 minutes you will be a different person. This ability to change nostrils in breathing should be taught to your children within their first 3 years. Exercising this ability can prevent nervous breakdowns.

(Originally taught by Yogi Bhajan JUNE 7, 1976)

Note from me

The most important thing is to do your best and honor where you at at – physically/mentally/emotionally. So no worries if you need to relax during the meditation, just let the clock run and when you are ready bring to yourself back to your breath and continue with the practice. With each practice you will stay longer and your concentration will increase. Like life, meditation is a constant practice, so please try and enjoy the moment :D.

Try this out for a few days. Positive physical, mental and emotional effects of a yoga practice are cumulative. So, the more you practice, the more you will benefit.

ENJOY! warmly yours … Jennifer

From a Shamanic healing perceptive stress, worry and anxious feelings are just symptoms and there’s always an underlying root cause for your issues. Are you ready to make the steps towards healing and heal the root cause of your stress?  It would be an honour for me to work with you on this healing at Fearless Soul HealingBook your session today!

Note: Jasvinder Yoga and Jennifer Malisauskas do not provide diagnoses, medical or psychological services. Please contact your healthcare provider for those services.

Why I think yoga and Reiki work?

They are the perfect Healthy Holistic Solution to support women during Perimenopause

Just when a woman needs to be nurtured, comforted, and reminded of her beauty and inner spirit, is often when a her body begins to rebels against her. I believe that yoga and Reiki can save a woman that this time of change called perimenopause. It can rebuild a woman’s trust with her physical, emotional and mental self, helping her ride through this transition.

The fluctuating hormones mess with your sleep making you irritable causing you see to flying off the handle, unfortunately it is aimed at the one’s closest to us. Not feeling like ourselves we of course look toward our loved one’s for support and understanding.  But are surprise that we don’t receive it. When we try and reach out because you are in this unhappy space, no one will give a hand. Our partners and children feel lost especially when they see us, who are usually so strong and steady, being weak and needy that their reaction is to get angry and frustrated with us. They think we’re going crazy which can cause them to even pull away, because they just don’t know what to do.

I believe that it’s up to a woman to take her health in her own hands. This is her journey, her rite of passage that will open the door to a healthy, satisfying and fulfilling chapter in her life. Once she takes the time for self care with Reiki, a yoga practice and relaxation techniques she will experience all the myriad of benefits it will bring. She will start to feeling better about her situation, see herself as more beautiful, the once thought difficult symptoms will become easier to manage. Once this begins to happen she will see the world around her change. Just like a mirror she will reflect on to others. The support and understanding that she desired so much before will come to her. She will attract all the beatify that she’s projecting.

I see perimenopause as a gift in disguise, it gives us a glimpse, the awake up call to take our health into our own hands, giving us these next 5 years to prepare us when menopause comes knocking on the door for real. I totally agree with what Suza Francina, author of Yoga and the Wisdom of Menopause has to say,”If you practice yoga before menopause, then all the poses that are especially useful for coping with uncomfortable symptoms are already familiar, and you can reach for them like an old friend,” she says. “If you are familiar with restorative poses, then you have the best menopause medicine at your disposal.”

My personal experience with a regular yoga practice, Reiki and mindfulness techniques has made a world of difference to dealing with my symptoms of PMS, stress, worry and perimenopause. That I am super confident that it will be this steady practice that will save my butt make it an easier transition as I enter menopause.

What’s with these Kundalini times?

You’ve been to a kundalini class, right? Have you ever wondered why we do poses / exercises for a certain length of time?

Well here are the answers.

The affects seen in minutes

3 minutes – Affects the electromagnetic field, the circulation and stability of the blood.

7 minutes – Causes brain patterns to begin to shift and the magnetic field surrounding the body to increase in strength.

11 minutes – Begins to transform the nerves and the glandular system.

22 minutes – The 3 minds, negative, positive, and neutral, begin to balance and begin to work together. The subconscious mind begins to clear.

31 minutes – Allows the glands, breath, and concentration to affect all the cells and rhythms of the body. Endocrine secretions become balanced.

62 minutes – Stimulates the frontal lobe of the brain; pituitary and pineal glands. You work through the physical body, the emotions and mental states and are now in communication with aspects of divinity within self.

2 1/2 hours – Changes the psyche in its co-relation with the surrounding magnetic field so that the subconscious mind is held firmly in the new pattern by the surrounding universal mind. You can totally remake your psyche.

 

The affects seen in days

40 days is required to change a habit.

90 days is required to confirm a the new habit.

120 days is required to make the new habit your identity.

1,000 days is required to master the new habit.

Kundalini Snow Yoga

Just finished shoveling my driveway. Wow did a lot of snow land on Ottawa last night!

For the love of snow! and more is coming! but have no fear these kundalini moves are here!

Try these kundalini yoga movements to relieve and relax the muscles in your lower back and side body that get such a good workout from lifting all that snow.

As you can see I did then outside right after I finished move all my snow. The cold fresh air felt great!

 

 

SIDE (Snow) BENDS: Come standing with your legs wide apart, arms parallel to the floor and palms down, exhale as you bend to the side from the waist, letting right arm come down the right side as the left arm comes up. Inhale as you come back to the center, exhale as you stretch down the left side. continue gently bending to each side on the exhale.

STANDING TORSO TWISTS (Twist and Snow): Stay standing. Twist the torso and arms all the way to the left as you inhale, then twist on around to the right as you exhale. Continue gentle twisting always keeping the arms in a straight line with each other.

Time: Continue each for 1 to 3 minutes.

 

 

Sat Nam & Happy Holidays!

Kundalini Meditation to Overcome Feeling Crazy

Are you feeling overwhelmed by the rush of the holiday season?

Try this kundalini meditation anytime you are feeling crazy or out of control. The fine motor control movements will help you feel more balanced and relaxed.

TO BEGIN: Sit in a comfortable seated posture, it can be in a chair or cross legged on the floor. Before starting take a moment to notice your breathe, allow yourself to settle into your seated posture. When you feel ready begin the meditation.

EYE POSITION: Closed

BREATH: Long and deep

POSTURE: Your upper arms are parallel to the ground with your forearms and fingers pointing toward the sky. Creating a 90 degree angle with the arms, elbow stay at shoulder height. Spread your fingers and rotate your hands back and forth, pivoting at the wrists.

TIME: Continue for 3 to 5 minutes.

TO END: Take a deep inhale, hold for a few seconds, then exhale, then resume regular, comfortable breathing.

COMMENTS: Now sit in the space you created. Meditation and sense how you feel.

Happy Holidays!

………………………

Are you ready to make the steps towards healing your fear of the future finding new solutions?  It would be an honour for me to work with you on this healing at Fearless Soul Healing.

Book your session today!

Note: Jasvinder Yoga and Jennifer Malisauskas do not provide diagnoses, medical or psychological services. Please contact your healthcare provider for those services.

© Box figurines by ArtyMicFarty (my daughter Fiona)

Pranayama to relieve congestion

If you are suffering from a runny nose or congestion due to sinus pressure, a cold or allergies, Alternate Nostril Breathing (Anuloma-Viloma) is a great preventative breathing exercises to help improve the flow of air through the nasal passages.

Alternate Nostril Breathing

Sit with a straight spine, in Easy Pose (comfortable cross legged position) or in a chair.

MUDRA: Hold the left hand in Gyan mudra

EYE POSITION: Closed

BREATH:

  • Exhale fully and then close the right nostril using the thumb of the right hand.
  • Inhale through the left nostril, and then close the left nostril using either the index or ring finger of the right hand.
  • Open the right nostril and exhale.
  • Inhale through the right nostril, then close the right nostril using the thumb of the right hand.
  • Open the left nostril and exhale.
  • This is one cycle of alternate nostril breathing.

 

TIME: Continue for 2-3 minutes or continue as long as is comfortable.

TO END: End on an exhale, then resume regular, comfortable breathing.

COMMENTS: The left nostril is associated with the ida naadi, and breathing through the left nostril is taught to be calming, cooling, relaxing and associated with lunar energy.

The right nostril is associated with the pingala naadi, and breathing through the right nostril is taught to be energizing, warming, projective, and associated with solar energy.

Actively switching nostrils engages both hemispheres of the brain, and is taught to affect the glandular system and mood.