Adding One Little Thing to Your Life, Could Change it Forever!

Now I like to think that I am a healthy person.

I went vegan not long back (no don’t worry, I don’t care if you eat meat), am gluten-free, dairy-free and corn-free for health reasons and eat mostly organic fruits and vegetables. I do yoga at my lowest once a week if not every day and I meditate multiple times a day.

Yet, I still struggle with one thing. One seemly little thing....

Drinking water.

You see I have never been good about drinking water and it is not even that I have a problem with the taste.

I just do not even think to drink it most days.

I have tried everything, adding fruit, lemon juice, carrying around a big bottle, carrying around a small bottle, even writing reminders, but nothing sticks.

Now on a seemingly side note I also have asthma and GI problems, on top of other pesky issues (I'll get back to this in a moment).

You maybe wondering why is she bringing this up?

What does that really have to do with water?

Or maybe you’re saying well duh you don't drink water so of course these are problems.

But if you think about it... if you didn't feel thirsty would you be drinking water all the time?

Thirst is not actually a reliable indicator of dehydration for many people and this has been an ingrained problem for me.

I am not thirsty so I don't need to drink water....

But did you know "the Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day and for women it is about 9 cups (2.2 liters) of total beverages a day." (from the Mayo Clinic)

I'm lucky if I'm consuming 2 cups a day some days...

Water is a basic building block of life right? Along with air and food, humans need this to function and even survive.  We take in this life force every moment of the day often not even stopping to think about where it came from or how important it is to our survival.

Do you know I discovered recently that dehydration directly affects histamine and mucus production? Both being connected to asthmatic systems? Hmm. So now my lack of water is connected to my breathing and allergies.

We also know that water is a main element in your body's elimination system. So a lack of water leads to the buildup of toxins and can lead to autoimmune disorders and general GI issues.

But this still didn't explain why I couldn't get myself to stick to drinking water. I knew it was good for me. I tried everything, but seemed to always self-sabotage.

What is interesting though, is as I began looking at things from a yogic stand I saw some connections I never saw before...

So lets take a look at the intake of water and such from a yogic stand.

In the east they call this life force many different names: one is prana. The classical "definition" of prana is: the energy of the universe. Yogi Bhajan once said "Praana is the most powerful and most creative thing God ever created, because out of praana came life."

Now let us take this a little further. In Kundalini Yoga, we look at the body as not just one physical body but 10 interconnected physical and energetic bodies.

You have the soul body, the negative mind, positive mind, neutral mind, physical body, arc line, auric body, pranic body, subtle body and radiant body.

The topic of the 10 Bodies can be a little hard to understand when first looking at them. I am working on a beginner course and future blog posts that will actually go through them all so don't worry and stayed tuned!

Today though I want to look just at the 8th body, the Pranic body.

This is the body that deals with your prana and is closely connected to your physic body. In eastern numerology if you are born in August on the 8th, 17th or 26th of a month you may have a weak pranic body.

I personally was born on October 8th, so this applies to me!

Two areas are closely tied to a weak pranic body: Fear and being open to illness.

If you think about this just from a personal experience stand (which I always encourage you to do) how does your breath react when you are scared?

If you are truly scared your breath goes all haywire, often times becoming rapid and shallow.

Now think about when you felt ill last. Were you taking calm, deep breaths?

Now lets put these two concepts together.

Water, food and air are all prana.

When I began my yogic practice, I did not think twice that many of the pranayam exercises were difficult for me. Aren't they for everyone?

What opened my eyes was my pranayam Module Weekend for my Teacher Training program.

Each weekend focuses on a different topic with intensive practices relating to the specific topic and with a month long practice leading up to the weekend.

For the pranayam weekend we were asked to do a combination of 30 minutes of pranayam exercises each day (not all together and many quite simple to while doing daily tasks) on top of stopping and take slow deep breaths as often as we were able.

I got through maybe a week of doing any of the practices, which is very unlike me. I tend to only miss at the most a few days of our daily practice, if any at all. This month I almost didn't even do the practice. And to top it off I started experiencing physical asthmatic discomfort as I worked to bring prana into my body.

I even could not, emotionally, get through more than one minute of our one minute breath practice without sobbing...

I was so relieved to just make it through the weekend, that I pushed aside any thought of pranic work and went on to the next month. Fast forward to a month or two later as I felt safe enough to begin looking into my experiences from that weekend.

I know I am a giver.

I feel fulfilled when I serve others and give of myself (often without thinking of my own energy limits). But when it comes to receiving I become uncomfortable. I assure people I am fine on my own, that they do not need to trouble themselves. I will make full healthy lunches for others while I personally skip meals, or just grab a shake.

I have also been controlled by fear of my own potential for most of my life. Falling into a more supportive role for everyone around me.

When I stopped and thought about it, I realized I struggle accepting prana in any form into my life.

Let us say that again.

I struggle accepting life force, for my own well-being, into my life.

WOW.

That is pretty intense.

But knowing the root concern allows us to fix the issue not the symptoms. It is not that I don't like to drink water, I personally struggle to allow any prana into my body that is not vitally necessary.

So what do I do now, you ask? What do you do now, if you are in the same place as me?

It is a big thing to handle partially because a lack of prana leads to physical and emotional imbalances. Including a strong feeling of fear when dealing with life...

Well my friend, now we work to heal ourselves.

We work to allow bits of prana into our life every day. It may start as a trickle, but as we work to unblock the faucet, the flow of prana will grows to a strong stream.

I spoke about your breath and gave a few simple pranayam here to get you started that can help.

Also try the Ra Ma Da Sa meditation for 11-31 minutes a day:

Here is just a simple track I recorded of the Ra Ma Da Sa meditation mantra. There is just around a minute of the melody vocals to get you started and then up to 31 min of just a simple relaxing backing track to chant with. So you can listen to your own voice while chanting.

Posture: Sit in Easy Pose (sitting on the floor, with legs crossed) or in a chair with feet planted firmly on the ground, with the spine straight, and a light Neck Lock applied (chin pulled back slightly).

Mudra: The mudra (hand position) is most important. The elbows are bent down by the sides, and are tucked comfortably but firmly against the ribs. The forearms are almost perpendicular to the floor, with the hands extended out at a 45 degree angle from the center of the body. Most importantly, the palms are perfectly flat, facing up, hands bent back at the wrists. You should feel a pull in the lowest part of your forearm as you almost hyper-extend your wrist to make the palms flat. (This tends to be the most challenging part of the meditation so it is important not to let the hands relax out of the position.) The fingers are kept side by side, except that the thumb is spread from the other four fingers.

Eyes: Eyes are closed.

Mantra: This mantra consists of 8 basic sounds:

Ra Ma Da Sa, Sa Say So Hung

Translation:

Ra - Sun

Ma - Moon

Daa - Earth

Saa - Impersonal Infinity

Saa Say - Totality of Infinity

So - Personal sense of merger and identity

Hung - The infinite, vibrating and real.

This mantra taps into the energies of the sun, moon, earth, and the Infinite Spirit to bring deep healing. It is important to pull the navel point powerfully on the words So and Hung. Note that the word Hung is not long and drawn out. Rather, it is clipped off forcefully as you pull in the navel. Chant one complete cycle of the entire mantra with each breath. Then deeply inhale and repeat. Remember to move the mouth precisely with each sound. Try to feel the resonance in the mouth and in the sinus area.

Mental Focus: You can choose to mentally visualize the person or persons that you are wanting to heal, as you send this energy to them for their well­-being.

Time: Continue chanting for 11 to 31 minutes.

To End: To end the meditation, inhale deeply and hold the breath, as you offer a healing prayer. Visualize the person you wish to heal as being totally healthy, radiant, and strong. See the person completely engulfed in a healing white light and completely healed. Then exhale and inhale deeply again, hold the breath, and offer the same prayer again. Exhale, inhale, and hold, repeat the prayer, and exhale.

To complete, inhale deeply, stretch your arms up high, and vigorously shake out your hands and fingers for several seconds. Keep the arms up and hands shaking as you exhale. Repeat two more times and relax.

If you are a visual person here is a video explaining the meditation:

Most importantly with any healing process:

Don't judge yourself if you "fall off" or don't do as well as you hoped one day. It happens, life happens.

Just take a deep breath and pick up where you left off.

I also find that a support system of any kind can be a great help as well.

So let us start TODAY! I know I am recommitting with all of you today. Right here right now to let the Life force of the universe nourish my body.

So let’s see if we can add at least one extra deep breath, a moment of letting someone help us and yes, an extra glass/ bottle of water a day.

We can do this! We will open ourselves to the prana of the universe and maybe even start drinking those glasses of water ;)

Bright Blessings,

Param Sevak Kaur

*Please share your thoughts and progress in the comments. I'd love to hear about your journey!

Some times you just have to mourn the past

I have always been told to keep your head up and keep moving forward and this can work sometimes. But, recently I have come to discover that sometimes you have to STOP and GRIEVE to be able to move forward.

~~~

This past New Years Eve was a hard one for me. This year, I decided to celebrate with yoga and Mantra to clear away blocks from the previous year and set my intention for the coming year.

I went in expecting to chant and do some yoga into the new years and come out full of happiness light and joy.

Instead, I was shocked that I began to get angry and frustrated, confronted by parts of myself that I thought I had dealt with. 

I left the event not full of the joy and light, as I was expecting, but with sadness and frustration staring me straight in the face. 

I was confused at first.

The event was amazing, well done and beautiful. Why was I reacting like this??

I began to talk through things that were coming up with myself and my mother. Verbalizing things that I was ashamed to admit. But once the gate was open I just kept going:

Hi my name is Param Sevak Kaur,

I look for love and affection from other people because I struggle to find it in myself.

I have always worked to help and fix others in a hope that they will in turn love me and need me.

I struggle to find community because even when it is surrounding me part of myself has never felt worthy enough to be a part of the group.

Wow pretty deep stuff.
And here I had been working so hard to love myself these last few years.
But then it hit me.

I have been working on myself and it is showing. 

The fact that I was able to voice parts of myself, that for most of my life I didn't even know guided me, was huge!!!!!

The following morning New Years day I woke up no longer angry, but instead filled with a deep sadness.
Well this was great first I was angry New Years Eve and now I was starting the New Years with sadness?? REALLY???
At first I couldn't pin down why I was upset. Feeling at moments like a tired moody teen instead of the adult I was. And then it hit me...

I Was In the Mourning Part of Letting Go!

 After processing everything I had the night before I was able mourn for the person I used to be. I was mourning for all of the ideas and protective walls I had created that I have been bringing down around my feet over the last year. I was mourning, so that I could acknowledge and release the pain and shame I had held onto for so long.

So often we do not allow ourselves the honor and peace to mourn parts of ourselves we let go.

We are so focused on moving forward and growing that we forget it is good to look back, let the pain and sadness our, and then thank and say a proper good bye to the parts of ourselves that we are letting go.

They were there for a reason: 

to teach you, and to guide you for your next part of your journey. 

Honor that, but also honor the sadness of saying goodbye to something that was a large part of yourself!

That part of me that looked for love from other? 

Taught me to be strong in myself.
For I never found the love I was looking for in others and it began me on my journey to look for love from myself!

That part of me that worked to help and fix others in hopes of finding love from them?

Lead me to understand that deep down I do love serving others but not as a 'fix it girl' but in actually serving other: volunteering for those who are in need.

If I had never struggled with these lessons how would I have searched for the path to who I really am inside??

So Dear Younger Param Sevak,

Thank You!

Your struggle and strength amazes me everyday. The things you went through, the trials you experienced was truly all worth it. I know though at the time it didn't seem like it, but it really was. We met amazing people, learned so much about ourself and those around us and discovered things about ourself that we only could dream of.

You gave me memories and skills that I will cherish as I continue forward in this life. I will look back on you not with frustration but with gratitude for all the lessons you taught me. I know I can have a rather thick skull at times. But I am a better person now because of YOU! Because of your bravery, because of your strength and because of your desire for something more!
Thank you, thank you, thank you.

Love,
 PSK

As I write this I can image my younger self saying 'Well good! I'm glad you finally learned something' and then sticking her tongue at me. "Okay older PSK, its your turn now go learn something cool too."

She then waves and goes skipping off in to the distance to watch and I continue this new part of my journey.

So no, this isn't how I expected my new years to be, but you know what? I wouldn't trade it for anything in the world.
What I receive was more precious to me then anything I could have asked for.

Gratitude and A Deep Release

 I am now ready to move forward stronger into the new year.

Not just charging ahead into 2015 but honoring and remembering all that has come before with gratitude and grace so I may make a new path into this new year!

May you take a moment this new year to give thanks and release your younger self. I'm sure he/she is just waiting for you to give them a hug and say thanks you did good kid ;)

Bright blessings and with Love!

P.S.K

Here is a good meditation for healing and releasing the past.

Meditation for the Arc Line and the Clear Karma

How to eat Healthy and Safe this New Years without sacrificing the Yum factor

So in my frantic prep for the last push of the holidays, I was trying to find ways to still eat healthy while not missing out in the Yum Department. So here are a few receipts that are great, easy (if I can do it so can you!!!) and not hard on your budget. *Remember I'm a struggling musician/ artist here the budget is not huge.

Note: 

There are a few things I keep on hand when able, in my house. 

1) Namaste Perfect Flour Blend and/or their Biscuit Flour - I have tried a lot of Gluten free flours in my time and I have to say hands down. THIS IS ONE OF THE BEST! This flour blend is ready to go binding agents (those vile but necessary creatures of all gluten free baking) included. I also find when backing for non Gluten free people the response tends to be 

"There is NO WAY this is gluten free. This is so good."

This year thanks to these Guys, my mother and I perfected our Vegan/ Gluten Free Perogies. Take that you doubters!

2)Veggie Broth

I do a lot of Vegan style cooking and Vegetable Broth is a staple for me.

3)Tomato paste/ tomato sauce 

Because Spaghetti is one of the most flexible poor persons food and is so much better for you than Ramen. 

4)Earth Balance's Soy Free Buttery Spread

If I can I try to use coconut spread but for baking this stuff is some of the best I can find. Plus it is Casein and Soy free. I try to keep down my soy in take as much as is possible. 

Okay so lets get to it!

Here are a few of my favorite treats from some of my favorite Bloggers out there. Enjoy!!

Meals:

Crock Pot Indian Spiced Lentils 

By the Diva Dish 

*note as I can't eat Nan I make the Biscuits listed here to go with it. YUM

~~~~

Great for the Cold Season is the wonderful

Siri Bani Kaur's Version of Saag Soup

~~~~

Vegan/(Gluten*) Free Pot Pies- by Minimalist Baker

*Note I use the Namaste flour (biscuit style) as well as the Californian Style Veggie mix + frozen green peppers to avoid corn. I also cook it in a simple clear baking dish instead of ramekins

~~~~

Biscuits:

The Best Vegan Biscuits - By the Minimalist Baker

Desserts:

No Bake Organic Coconut Balls- By Siri Bani Kaur 

of Kundalini Yoga Boston

*Note if you can't eat Oats like me try Quinoa Flakes you may have to add a little bit of extra liquid check as you go

~~~~

And for those of you Really craving something Chocolatey

The Yogi's Ultimate "Chocolate" Cake by By Siri Bani Kaur 

of Kundalini Yoga Boston

"Here is my most recent treat (and, it only took five minutes to make):

16 ounces firm tofu (drain it first)

2 ripe bananas

1 tablespoon vanilla extract

1/2 cup raw cacao

1/4 cup molasses

1/3 cup unsweetened coconut

*maple or agave to taste

*optional: cinnamon, chili powder to taste.

Makes a GREAT mousse or frosting too!

Place all the ingredients in a food processor and blend to combine.

Scrape down the sides of the food processor and blend again to make sure everything is incorporated.

Serve immediately or chill for later!"

Hope this gives you all some tasty ideas for this holiday season! Hmmm you know I'm getting really hungry just typing this all up.... I think I shall go have some lentils, a biscuit and some Yogi Chocolate cake!!! To the Kitchen!!!

Bright Blessings

P.S.K

New Year, New You! How to take 2015 and make it great!

We made it!
Most of the winter holidays are behind us now and if you are like me you are looking and thinking about what you want to bring into your new year.
 Now there is a great deal of talk surrounding 'New Years Resolutions' and if you should even set a resolution.

Personally, I think this is a great time to reset yourself and set time aside to envision where you would like to focus you attention and energy in the new year.

Here are just a few ideas for you:

• You can create a New Year collage and hang it up in your room to inspire you for the New Year.
• You can set a small goal like: just taking a few more deep breaths a day, giving yourself a bit of extra YOU time or spending a little more time with your family
• You can also use this time of year to set new larger goals for yourself like: quitting an unhealthy habit, start a new spiritual practice or renewing/ commiting to give a much larger chunk of energy to your current practice (such as committing to a personal Sadahna)

Any way you look at it, this time of years is a great chance to give yourself a do over/clean slate card.

So here are a few ideas from this modern girl to you from my ReSet New Years outlook.

First

I like to have different layers of things. This allows for some flexibility and for my energy to be moving on different layers.

So, I start small. I made a New Years Collage to hang on my closet/ mirror (I have an interesting set up room to say the least). Now if you really want you can look for a theme or goal you want to express in the images you choose but, I found it much more fulfilling to not start a goal in mind. I instead just started picking images and words that appealed to me. Not judging or trying to classify anything. I let my soul and intuition do the picking and you know what??

A Theme did show itself when I was finished!!

My collage was full of images of nature and beauty and words such as Journey, rebirth and love. Pretty Cool huh? Without trying I created a selection of images and words to inspire me on this new growing spiritual jouney I began this past year. 

This project was the simplest and most fun I think I have done. All I needed were some old magazines (I personally loved the National Geographic, Smithsonian and Seria Magazines my family has laying around), a pair of scissors, some glue and a piece of card stock to glue my collage to. 

Setting Small Goals

Okay. You've created your visual image of what brings you joy for the New Year. Now you want to look at changing things in your life. You may just want to take and bring a small shift into your life instead of trying to take on something larger. And you know what? That is Great! What ever you choose honor it!

For smaller goals maybe you want to set aside some time for you each week or even each day. A time where you can recharge and renew yourself. Why not try taking time and doing just a few minutes of breath work? I spoke in my pervious post about the amazing benefits of just some simple breath exercises. In my recent podcast I gave you all a few more Pranayams to add to your took box. Any or all of the exercises I use in this podcast are great for calming and relaxing. My personal favorite is the Satali Breath. When I'm anxious or frustrated about something (like traffic!!) I just do 3 minutes of this Pranayam and I find I'm back at level headed and calm. 

It doesn't have to be big ya'll. 

Remember:

Setting Larger Goals:
Okay maybe you have decided you want to make a major change and why not this is a great time to do it. Personally I am working on really committing to a Personal Sadhana Practice and trying to add cold showers into my morning routine at least once a week. Which is not joke mind you me.

*if you are curious about what Sadhana is or why I would add cold showers click on the links for more info 

That is my official goal I am setting for myself, but from this goal so many wonderful things can emerge. Each day is a new day to get up and remind myself that I am committing to myself. I am not looking at it as an every so often activity that I do when I can remember. This is how resolutions can fall apart and by the way side. We let our 

“The greatest reward of doing sadhana is that the person becomes incapable of being defeated. Sadhana is a self-victory, and it is a victory over time and space. Getting up is a victory over time, and doing it is a victory over space. That is what sadhana is. And when you do a sadhana in the sangat, you enrich yourself in multiple ways."

-Yogi Bhajan 

"It seems that on a daily basis, when you do sadhana, nothing happens. But you don’t do it out of greed. You do it to conquer your laziness, your ego, your stupidity, with your essence of commitment. That’s all sadhana is. We don’t do it to get anything."

- Aquarian Teacher p. 145 

So you see, but setting a Sadhana or daily spiritual practice for myself I am working everyday on become a better person inside and out. Not too shabby huh?
If you are curious to join me I am currently doing the Nabhi Kriya for Prana Apana. Feel Free to join me! But, make sure to Tune in First and do a few warm ups before you begin the Kriya. You can see videos for these in my previous blog post here.  (I am also working on a video myself for the Whole Soul Modern Girl Youtube channel so stayed tune!!) After a nice shavasana I then move into the Meditation for the Arcline and to Clear Karmas for 22 minutes and then close with the Long time sun and a Sat Nam. If you are able also see if there is a yoga studio near you that offers Kundalini Yoga. It is great to practice with a community. I live in the Boston Area and find that Kundalini Yoga Boston has been a great home away from home for me.

Maybe you want to take on more of a Physical Health Goal ? GREAT! Go you! 

Apply the same principle as I was talking about with sadhana. Make a way to touch base and work with your goal every single day. This helps you remember that each day is a new day and you have another wonderful opportunity to remember your goal and intention.

For all Goals bumps may happen and that is fine: you may take a step back or miss a day, maybe not devote all the time you were hoping to your activity. That is fine just don't give up or through your goal out the window. Take a deep breath and remember tomorrow is a wonderful brand new day and you have already made steps forward and have another chance to continue to develop your amazing journey.

So may you have a wonderful and Bright New Years and here is to an amazing 2015!!!

Bright Blessings

Jenn/ Param Sevak Kaur

Some Holiday Stress Busters: The "Art" and Yoga Edition

Jingle Bells Jingle Bells 

Presents on their way,

 Why oh why won't the meetings stop

 And when is my next payday? 

Hey!

Sound Familiar? Or maybe for you there are family requirements, friends you haven't seen in months all wanting to see you by next Tuesday, or even something simple as just too many events you are trying to attend. 

Even the most enjoyable events and people can become an added stressers if you aren't careful this holiday season. Last post we talked about some good breathing exercises to help relieve stress, but this time I wanted to look at a different way to help you keep your sanity and enjoy this holiday season.

It is called Art, Yoga and Expressing yourself!

Have you ever found that if you sit down and let out your feelings on paper you tend to feel better?
I know it can help me, so I gathered together a good holiday Kirya and Meditation to relieve some of the crazy holiday stress and then I invite you to take time after the Kriya and taking a shavasana to take some time and just let yourself create.

There are only two requirements for this activity:

1) Do Not Judge Yourself

2) Do the Best You Can With Where You Are
--------------------------------------

What you will need for this Stress Busting set:

• You (rather important don't you think?)
• A device you can keep track of time with
• A piece of paper (it doesn't have to be anything fancy)
• Something to draw with (a pen, some markers, crayons, ect.)

So without further ado lets get to the Holiday Stress Busting!!

So since this is the first time I've offered a full Kundalini Yoga set let me introduce you to how we start:

In Kundalini Yoga we begin a practice with Tuning In. 

We Chant Ong Namo Guru Dev Namo. Which means "I bow before my highest consciousness". 

It is a wonderful way to connect to your internal teacher and connects you to the golden chain of teachers who have come before. Take a few deep breaths, bring your hands to your heart center and begin. This is a wonderful video that explains the mantra:

So your tuned in Great! Lets do a few warm ups and then we can start the kriya.

Come into Easy Pose (which is a comfortable cross leg position) bring your hands to your knees and begin Sufi Grinds go at least a full minute each way before coming back to center. Inhale and exhale as you move. Remember you are your breath.

Inhale and bring your hands to your shins and begin spinal flex for another minute or so, inhaling forward and exhaling rounding the spine. Be careful to be gentle to your body in all of these exercises. Inhale to the center and exhale relax.

Now begin gentle neck roll moving with your breath spending at least a min going in each direction.

Here is a video that gives visuals for these warm ups as well as others you can add to your practice :)

Now on to the Kriya:
Please Note:  Follow all the times and not add or take anything out of a kriya when practicing it. If you need to reduce times please make sure to reduce them all equally. Also if you need to modify a pose do so!! Listen to your body and do your best to Keep Up! Even if you have to just visual the exercises, visual it perfectly and you will still receive some benefit!

KRIYA TO THROW OFF STRESS

Well done!
Now lay out on your back and relax. You deserve it and shavasana or corpse pose allows you to intergrate everything your just did. 

Here is a beautiful mantra I have used for ya'll before that I love to play softly during Shavasana:

 

Slowly come out of shavasana wiggling your toes and fingers, allowing the breath to return to your body and stretching out. When you have gently awakened roll up to a sitting position and grab your drawing impliments. 

Give yourself some time and just let what ever you feel out. Don't judge it or try to explain it. This is for you and only you so let go. I like to listen to mantra while I work on art but you can work in silence or listen to what ever you like.

When you are done set it aside and prepare yourself for meditation. This meditation is made up mostly of breath work so is a great way to build on what we talked about last time.
 

MEDITATION TO PREVENT FREAKING OUT
 
POSTURE: Sit in Easy Pose with a straight spine, and a light Neck Lock.
 
MUDRA: Interlace the fingers with the right thumb on top. Place the hands at the center of the diaphragm line, touch- ing the body.
 
EYE FOCUS: Eyes are closed.
 
BREATH: Concentrate on the breath at the tip of your nose. Notice from which nostril you are breathing. Within 3 minutes you should know. Then change it. 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: You may work up to 31 minutes.

*KRI has a great collection of kriyas and meditations (including these two) call the Crisis Kit

To finish up make sure you sing the long time sun. I like to sing it first for myself then, for someone I love and then for the world around me. It is a beautiful way to end your practice. 

So how do you feel? Better? What is great about this practice is that you can keep doing it and the benefits only grow. 

Much love and light to you all in this holiday season!
Bright Blessings
Param Sevak Kaur (The Whole Soul Modern Girl)