How to Handle Stress - pg 2

Meditation to prevent freaking out

(JUNE 7, 1976)

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.

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.

Meditation to lead a stress-free existence  

Sitting in easy pose, place the 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 the hands vigorously, allowing the arms, shoulders, body, and legs to shake along with them.  Do this for 3 minutes.

Place the arms straight out in front, horizontal to the ground.  Bend the wrists toward you, so that the Jupiter finger (index finger) points upward. 

The other fingers are curled under the thumb.  Moving only the 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.  Do this for 3 minutes.  Then inhale, hold and squeeze, and exhale, three time. 

When you feel like you are in a hole  

Sitting in easy pose, hold your arms in front of your chest, forearms parallel to the ground. 

Place the right hand over the left, about 6 inches, pointing in opposite directions.  Palms are facing downward. 

Move the hands in and out very rapidly.  The right hand moves outward away from you as the left hand moves inward toward you.  Then the left hand moves outward and the right hand inward. 

Keep up this motion for 3 minutes.
Inhale deeply, hold, then exhale, 3 times.

Be aware of external events in a moment of crisis

Sit in easy pose with the elbows bent and the hands up at the level of the shoulders.

Extend the Jupiter (index) fingers up and lock the thumb over the other fingers on that hand.

Eyes at the tip of the nose.

Whisper the mantra:

Aad Guray Nameh, Jugaad Guray Namay, Sat Guray Nameh, Siri Guru Dayvay Nameh.   

11 Minutes
 
Translation: Guided from the primal core and beginning
Through every moment of experience and activity
Guided in your heart's deepest truth and being
By the unseen Infinity of your highest self

For fear

Sit in easy pose and grasp the Sun (ring) finger of the left hand with all the fingers of the right hand. 

The thumb of the left hand goes under the right hand.

Chant Ra Ma Da Sa Sa Se So Hung.

3 Minutes

For grounding

• Sit in easy pose with the hands in prayer pose.


• Keeping the hands together inhale and raise the arms up straight up over the head. It is like the position for Sat Kriya.


• Begin, as in Sat Kriya, chanting Sat Nam, pulling the navel with each repetition. (pull in on Sat)


• After three repetitions, slowly chant


• Sat Nam, Sat Nam, Sat Nam, Wahe Guru


• as the hands are slowly (on Wahe Guru) brought down to the heart level against the body.


• Repeat this cycle. Continue for 3 Min, increasing to
  11 Minutes

To make you aware and to stimulate the brain

Sit in easy pose and place the hands behind the neck, interlocking the fingers.

Begin chanting "Har" from the navel point, pulling the elbows forward each time "Har" in chanted.   3 Minutes
 
This exercise stimulates the feeling of the the brain and makes you able to speak so people can hear you.

Kriya To take away pain

A.  Sit in easy pose with the left hand up as if taking an oath.  Palm in facing forward. 

Stretch the right arm straight out in front with the palm down. 

Eyes are closed.  Inhale through the nose and exhale with a cannon breath through a circled mouth. 

Move the right arm up and down powerfully 30-40 cm, two repetitions per second breathing in this way.   3 Minutes

B.  Sitting in easy pose, reverse the hand positions.  The breathing is the same.   3 Minutes

C.  Still sitting in easy pose, bend the arm at the elbow and bring the hands up to the level of the shoulders with the palms facing up. 

Breathing pattern is the same.  Hold the position. 3 Minutes

D.  Sit in easy pose with the hands in front of the body, palms facing down. 

Begin striking the floor with the open palms chanting "Har" with each strike.    3 Minutes

Kriya for people in anxiety

A.  Sit in easy pose with the hands in 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.  Long deep breathing.
3 Minutes

B.  Still sitting in easy pose, extend the 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.  3 Minutes

C.  This is the same as part A., only breathe rapidly in an out through the mouth as in B.   3 Minutes

These meditations were recommended to us by Guru Dev Singh to assist us with maintaining our balance in these times of crisis.