（編按）期間：2012年8月8日～9月16日。你可以從中間任何一個時間點加入。
(感謝Sat Ravi Kaur翻譯)
1. 開始：唱誦3次Ong Namo Guru Dev Namo
2. 冥想：移除負面-沮喪、生氣、焦慮、負面
眼睛專注點：閉上眼睛，集中第三眼
時間長度：每一部份1-3分鐘（一天15分鐘，加油！）
呼吸：深長呼吸
a. 第一個手印：雙手的手指交叉，指尖朝向胸部。右手食指應該要在右邊最上方。彎曲你的兩手無名指和小指各自向著掌心，伸出你的左手中指去勾住右手的無名指，接著把他拉回朝向左手的掌心。大拇指的指間相碰。
※這個手印可以釋放憤怒並恢復中性心智。
b. 第二個手印：雙手呈水杯狀，將掌心根部壓在臉頰骨上。當你施壓的時候可能會有點痛。
※這個手印帶來愉悅。
c. 第三個手印：延伸你的左手臂，越過你的身體，用右手臂接住，壓力從左邊帶到右邊肩膀。
※這個手印釋放緊張和壓力。
d. 第四個手印: 向後抓住你的手腕並向下拉，打開並抬高你的胸部，輕微的頸鎖。
※這個手印為脊椎帶來能量、提升並讓你感到平靜。
3. 寧靜的靜坐，雙手交疊放在心輪，跟著唱或念以下的字句：
My heart, I love you. My body, I love you. My mind, I love you .
我的心，我愛你。我的身體，我愛你。我的心智，我愛你。
I forgive myself for any words or thoughts I have made about myself that were unkind, and I release any emotional attachment to the unkind words others have said to me.
我原諒對自己任何不仁慈的文字或思想，我釋放過去對自己說出不仁慈的文字的情緒。
I forgive myself for anything that needs to be forgiven. I recognize my own beauty. I believe in myself and in my dreams.
我原諒任何需要被原諒的我。我認出我的美麗。我相信我自己、我的夢想。
I am bountiful, I am beautiful, I am blissful, I am. I am at peace, I am whole, and I am loved. I rest in the light of this truth.
我是豐盛的，我是美麗的，我是受祝福的。我是。我在寧靜中，我是完整的，我是被愛的。我沐浴在真實的光中。
4. 結束：你可以以你想到的任何方式結束你的冥想，可以安靜的坐著，或者以感覺愛的方式唱誦Sat Nam。
＊初學者或未接觸過昆達里尼瑜珈者，請洽KRI認證的昆達里尼瑜珈教師指導。
Ramdesh Kaur的示範與引導：http://youtu.be/v11mR_j7o5s
Once you understand the meditation, you can do it with me in this video:
冥想說明與手印詳解示範：http://youtu.be/k8QS7e-8mjE
Here is the instructional video:
Spirit Voyage 40 Day Global Sadhana: Transforming Negativity to Love
I chose this sadhana because I want to see the world transformed by love. I want every heart to know the sweetness of love and every mind to release the shackles of negativity. I found a wonderful 4 part meditation that is easy to do, but profoundly powerful. It is not a physical challenge like Bound Lotus or Burn Inner Anger, but it is no less profound and moving in its effects. When I do it, I can feel the negativity drain out of me. I am left calm and relaxed. I added the recitation of my own "Guided Meditation for Self-Love" because I know that right after we have released negativity from our bodies, we are open and receptive. That is the time that I want us all to bathe in the healing light of our own love. For some, saying such kind words to themselves may be among the hardest things they have ever done. To remind ourselves that we are deeply deserving of love is no light task.
Please reach out to your studios and friends, to your families and children. Invite them to join you in this simple meditation which will take only 15 minutes of your day. Join us for this gentle and peaceful journey to transform negativity to love.
Instructions:
1) Tune in with "Ong Namo Guru Dev Namo" (3 times).
2.) Meditation to Remove Negativity
Helps with depression, anger, anxiety and negativity.
Eye Focus: Eyes closed, turned up to third eye.
Length: All parts can be done between 1 and 3 minutes.
Breathing: Long deep breathing.
The first part:
Interlace your fingers with your fingers pointing towards the chest. The right index finger should rest on top of the right. Curl your ring and pinkie fingers back into towards their respective palms. Reach out your left middle finger to hook onto the right ring finger and pull it back towards the left palm. Touch the thumb tips together.
This mudra releases anger and enthrones the neutral mind.
The second part:
Cup your hands and press the base of the palms up into the cheek bones. It may be a little painful when you press.
This mudra brings joy.
The third part:
Stretch your left arm across the body taking your right arm and pressing the left to the right shoulder.
This mudra releases tension and stress.
The fourth part:
Grab your wrists behind your back and pull down. Open and lift the chest up and apply a slight neck lock.
This position brings energy up the spine, elevates and calms you.
3.) Ramdesh Kaur's Guided Meditation for Self-Love from "Journey into Stillness"
Sit peacefully and place your hands over your heart. Repeat these words (out loud or mentally):
My heart, I love you. My body, I love you. My mind, I love you. I forgive myself for any words or thoughts I have made about myself that were unkind, and I release any emotional attachment to the unkind words others have said to me. I forgive myself for anything that needs to be forgiven. I recognize my own beauty. I believe in myself and in my dreams. I am bountiful, I am beautiful, I am blissful, I am. I am at peace, I am whole, and I am loved. I rest in the light of this truth.
4.) Optional: You may finish your meditation any way you would like, either by sitting quietly and feeling love or by chanting "Sat Nam".
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