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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

2016 Numerology Forecast ~ A year of “Intensities and Extremes”

Just read Nam Hari’s January 2016 Numerology Forecast. What a great message she gives us.

Read Nam Hari’s Full January 2016 Forecast here

“It is a year of intensities and extremes, along with the opportunity to make a quantum leap in your own spiritual evolution.” says Nam Hari

The “intensities and extremes” might sound scary and unnerving but it doesn’t have to be. If you can see this as an opportunity to embrace change, letting go of old ways, situations and people in your life that are now longer working for you, it will test your resilience, you will come out a champion.

Nam Hari advises that .. “You must develop yourself, starting with your nervous system, to have the core vitality necessary to support your personal presence in the world.”

I feel it’s always a good thing to keep your nervous system strong and relaxed. When the NS is relaxed you will respond better in challenging situations. You will be less re-active and calmer without any wound up emotions taking over. Think what your life would be like if you didn’t resist chaos but flowed with it.

Here’s a great Kundalini Kriya (Yoga Set) to for the Nervous System

Kundalini Yoga for the nervous system and glandular balance

Plus here are some yoga poses to help stimulate and enhance 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

Kundalini Yoga Meditation to Alleviate Your Stress

This is a very effective breath meditation (pranayam) for releasing stress. Done in the evening, it will wash the stress from your body and your aura, and fill you with calm, quiet, balance and prana.

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

Posture: Sit in a comfortable meditative posture with a straight spine–chin in, and chest lifted, hands in Gyan Mudra or any other comfortable meditative mudra.

Eyes: Close your eyes and concentrate on your breath.

Breath: Inhale through the nose in 8 equal strokes. Exhale through the nose in one deep and powerful stroke.

Time: 11 minutes.

To End: Inhale deeply and hold the breath 5-10 seconds. Exhale. Inhale deeply and hold the breath 15-20 seconds and roll your shoulders. Exhale powerfully. Inhale deeply and hold the breath 15-20 seconds and roll the shoulders as fast as you can. Exhale and relax.

Contemplate your experience.

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

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 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.

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.

 

Shabad Kriya for better sleep and to my surprise much more

I’ve been wiped out lately due to waking up during the night never having a full nights rest. Last time I can remember sleep through the night when I was a teenager, remember those days? I slept like rock!

What disturbs my sleep you ask? Well, intense dreams, an overly chatty mind that won’t relax or suddenly waking up feeling stressed, worried or anxious for no particular reason.  Even though I don’t feel any symptoms of stress during my waking hours, my body must be experiencing it because it all comes out during my sleep time.

So I decided to do something about it! My random web browsing I can across this Kriya, Shabad Kriya that says it cures insomnia. Well it I got to it that night!

I’ve been practicing it for a few weeks now every night before bed and it has definitely improved my sleep. AND to my pleasant surprise it has relieve my sinus congestion, relaxed the tension in my jaw, eye and ears, giving my whole head a feeling of relief.

This Kriya is a keeper! Something you should keep in your daily practice, especially if you suffer from similar symptoms as me.

Here’s how it’s done

The best time to practice this kriya is every night before bed, but it can be practiced any time of the day. It is said that if it is practiced regularly, sleep will be deep and relaxed, and the nerves will regenerate. After a few months, the rhythm of your breath as you sleep will be subconsciously regulated in the rhythm of the mantra. You will think better, work better, share better, love better, and fight better. This rhythmic mantra will eventually progress so that even in daily activities you will automatically hear the mantra and take on the breath rhythm.

The breath is regulated into 22 beats. In Numerology, the number 11 is the number of Infinity. The number 22 is the mastery of the mental realm. This 22 beat breath gives the mind the power to stretch to the Infinite.

There cannot be enough praise of this meditation and its growth-promoting effect on the personality. It gives radiance, and the radiance gives patience, which is the first condition of real love. In love you give without attention to all the mistakes of another as the sun gives light and warmth to all people.

Here What To Do

Posture: Sit in any comfortable posture with the spine straight. Place the hands in the lap, palms up with the right hand over the left. The thumbs are together and point forward.

Eyes: Focus the eyes on the tip of the nose, the eyelids 9/10 closed.

Breath and Mantra: Inhale in 4 equal parts, mentally vibrating the mantra Sa-Ta-Na-Ma. Hold the breath, silently chanting the mantra 4 times for a total of 16 beats. Exhale in 2 equal strokes mentally saying Wahe Guru.

Time: Now traditionally the length is given as 15 to 62 minutes. BUT If you are totally new to this kind of thing, start slow, begin doing it for 3 minutes and slowly build up from there.


COMMENTS & FEEDBACK

I suggest trying this kundalini Breathing exercise 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 insomnia and disrupted sleep are just symptoms and there’s always an underlying root cause for your issue. Are you ready to make the steps towards healing and heal the root cause of your sleep issues?  It would be an honour for me to work with you on this healing at Fearless Soul HealingBook your session today!

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.