轉化負面為愛Transforming Negativity to Love(SpiritVoyage全球冥想40天)

（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".

http://www.spiritvoyage.com/blog/index.php/the-spirit-voyage-40-day-global-sadhana-transforming-negativity-to-love-with-ramdesh-kaur/ 

Yogi Bhajan生日8/26的全球冥想 Global Meditation for Yogi Bhajan’s Birthday

8月15日至8月25日，唱誦11天的Guru Ram Das
　　Yogi Bhajan生日的前11天，我們每天都會唱誦「Guru Guru Wahe Guru, Guru Ram Das Guru」31分鐘。Guru Ram Das，是Yogi Bhajan的靈性導師，這是一個很棒的機會，藉由呼求Guru Ram Das來與Yogi Bhajan連結，打開我們的心，感恩Yogi Bhajan大師慷慨地與我們分享他的教導和來自大師們的所有祝福。


8月26日，全球同步唱誦Guru Ram Das
　　Yogi Bhajan生日當天的太平洋日光時間（美國西岸）的下午3點，於世界各地共同唱誦「Guru Guru Wahe Guru, Guru Ram Das Guru」11分鐘。我們所有人完全地團結一致，同一時間在全球各地同步唱誦。這是一個強大的全球性能量連結、向奇蹟大師Guru Ram Das祈禱，散佈到世界各地。

　　Guru Ram Das的唱誦有很多音樂版本，你可以參考SpiritVoyage的網站；或可選擇單音、無音樂的唱誦版本（又稱為Air Tattva Mantra），可到3HO網站試聽及購買mp3。

　　編按：

1. 在8月15日到8月26日的這12天期間，你可以採用任何一首所喜歡的Guru Ram Das的Mantra音樂來唱誦。
2. 8月26日太平洋日光時間（美國西岸）的下午3點，是台灣時間的8月27日上午6點鐘。

其中一個Guru Ram Das版本(Guru Ram Das - Mirabai Ceiba)：
https://youtu.be/M0MANeYSGkQ


8月26日，清晨早課的Adi Shakti Mantra長唱誦

　　8月26日的清晨，我們會唱誦Adi Shakti Mantra（Long Ek Ong Kar，又稱 Morning Call）2.5個小時。兩個半小時的唱誦時間感覺是很漫長的，建議您加入一個團體共同唱誦。如果你一個人單獨唱誦，可以想像四週有你的親朋好友與你一同唱誦，而你帶領著他們唱誦。如果你不曾體驗過清晨兩個半小時的長唱誦，這是一次難得的機會。

Yogi Bhajan說：「這Mantra被稱為寶瓶時代的Ashtang Mantra，它有八個振動，描述了對神的榮耀。大師這樣說：在太陽升起前的兩個半小時，是身體管道最清潔的時候，如果這時用甜蜜和諧的音調來唱誦這個梵音，你就能與神同在。這個唱誦能打開太陽神經叢，並為太陽中心注滿活力。唱誦者能與宇宙能量連接，並因此從時間和業力輪迴中解脫。那些在靜默中冥想這個梵音的人，會使太陽中心充滿力量並與神合一。這就是我為什麼告訴你們應該冥想和唱誦這個梵音的原因。」──參閱寶瓶教師培訓手冊（2017中文版）第103頁

Adi Shakti Mantra（Long Ek Ong Kaar）的唱誦示範：


＊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。

(2012/8/10發佈)
(2018/8/13補充修正)


Celebrate Yogi Bhajan’s Birthday Anniversary
Every year we celebrate Yogi Bhajan’s birthday. This is a very cozy occasion when we chant together in gratitude for all the priceless teachings he shared with us. In the early days, we gathered at the park across from Guru Ram Das Ashram in Los Angeles. People would come from around the world to be with Yogiji on his birthday.
For eleven days prior to his birthday on August 26, we chant Guru Guru Wahe Guru Guru Ram Das Guru for 31 minutes. In many communities, the chanting is hosted at different people’s homes each night. It’s always a special time for yoga students and teachers, family, and friends to vibrate together, share food and stories, and celebrate the life and legacy of Yogi Bhajan.
August 15 – August 25: 
Eleven days of chanting Guru Guru Wahe Guru, Guru Ram Das Guru for 31 minutes. Call on Guru Ram Das using Yogi Bhajan’s personal mantra. Join the global spiritual community in connecting with the spirit of Yogi Bhajan, and offering thanks for all the blessings he so generously shared with us.
August 26: 
At exactly 3:00 a.m. Pacific Daylight Savings Time our worldwide community will simultaneously chant Guru Guru Wahe Guru, Guru Ram Das Guru for 11 minutes. This is a powerful worldwide energetic connection to Guru Ram Das, the Lord of Miracles.
For morning sadhana on August 26 we chant the Morning Chant (long Ek Ong Kars) for 2.5 hours. Yes, it is a long time, and it helps if you are can chant with a group. If you are chanting by yourself, then imagine you are chanting with many other voices. If you haven’t experienced chanting the Morning Chant for 2.5 hours before, this is a perfect opportunity. In the ambrosial hours at the Hacienda de Guru Ram Das in Espanola, the sadhana room (in the Gurdwara) is packed full of yogis and yoginis wishing to partake of the nectar of this special blessing. Join in with your community and let us know how it went for you!
http://www.3ho.org/ecommunity/2011/08/celebrate-yogi-bhajan%E2%80%99s-birthday-anniversary/


Global Meditation for Yogi Bhajan’s Birthday
ELEVEN DAY GURU RAM DAS CHANT
From August 15 – August 25, the eleven days leading up to Yogi Bhajan’s birthday, we chant Guru Guru Wahe Guru, Guru Ram Das Guru for 31 minutes each day. Call on Guru Ram Das and join our global spiritual community in connecting with the spirit of Yogi Bhajan. This is a wonderful opportunity to open our hearts and offer thanks for all the blessings he so generously shared with us.
SIMULTANEOUS WORLDWIDE GURU RAM DAS CHANT
On August 26 at exactly 3:00 a.m. Pacific Daylight Savings Time, our worldwide community simultaneously chants Guru Guru Wahe Guru, Guru Ram Das Guru for 11 minutes. We are totally united as one voice, as all around the globe we synchronous our practice. Here in Espanola we chant at 4:00am and in India they are chanting at 4:30 in the afternoon. This is a powerful worldwide energetic connection and prayer to Guru Ram Das, the Lord of Miracles, going out all around the world.
For translations of the Guru Ram Das chant and to listen to many versions, click here. For instructions for chanting the Guru Ram Das chant without music in a monotone (also known as the Air Tattva Mantra, to download the Air Tattva Mantra mp3 click here.
ADI SHAKTI MANTRA MORNING SADHANA
For morning sadhana on August 26 we chant the Adi Shakti Mantra (Long Ek Ong Kars) for 2.5 hours.
Yogi Bhajan said, “This mantra is known as the Ashtang Mantra for the Aquarian Age… It has eight vibrations, and describes the glory of God. Thus said the Master, ‘In the time period two-and-a-half hours before the rising of the Sun, when the channels are most clear, if the Mantra is sung in sweet harmony, you will be one with the Lord.’ “All mantras are good, and awaken the Divine. But this mantra is effective, and is the mantra for this time. So my lovely students, at the will of the Master, I teach you the greatest Divine key. It has eight levers, and can open the lock of the time, which is also of the vibration of eight. Therefore, when this mantra is sung with the Neck Lock, at the point where praana and apaana meet sushmuna, this vibration opens the lock, and thus one becomes one with the Divine.” ~from The Aquarian Teacher Training Manual, page 429.
If you haven’t yet experienced this amazing meditation, this is the time. Enjoy the nectar of this special blessing. Join in with your community and let us know how it goes!
http://www.3ho.org/ecommunity/2012/08/global-meditation-for-yogi-bhajan%E2%80%99s-birthday/

昆達里尼瑜珈與Mantra音樂

　　昆達里尼瑜珈課程中，的確會有一些教材指定使用某些Mantra音樂的狀況，但並不是從頭到尾都必須搭配音樂，也不表示昆達里尼的課程中一定要搭配Mantra音樂，才能表現它所謂「精細」的一面。事實上，昆達里尼瑜珈的每個環節都是很精微的，不論你做得如何，只要確實練習，你都能獲得好處。

　　有趣的是，昆達里尼瑜珈的Mantra音樂發展至今，已有許許多多各種版本，同一個Mantra，可以有各種不同的曲調唱誦：世界風、印度風、民謠風、溫柔的、輕快的……更別說昆達里尼瑜珈本身就有很多很多的Mantra。你會發現，每個月各國的昆達里尼瑜珈歌手都會推出各種新專輯，所以會有非常非常多聽不完的音樂。

　　每位昆達里尼教師會依自己的感覺去搭配組合這些音樂，在課程中播放（除非教材指定）。好聽的Mantra音樂，通常是學生們最印象深刻的部份，一位昆達里尼瑜珈教師最常被問到的問題就是：「老師，剛才播放的音樂，哪裡可以買到？」　

　　當然，教師偶爾也可能會視情況，在教材沒有指定的狀況下不使用任何音樂。Mantra音樂是輔助性的，你不能說這堂課不放音樂就沒有昆達里尼瑜珈的精神，這是本末倒置的。否則你想，古代瑜珈士沒有音樂CD、沒有那麼多歌曲可以聽，他們練習的環境也不見得經常有樂手和歌手唱誦，他們就練的就不是昆達里尼瑜珈嗎？最原始的Mantra音樂，是人唱出來的，你自己就是最好的歌手、最好的樂器。

　　因此，如果你想要練習昆達里尼瑜珈，而手邊沒有任何Mantra音樂或不方便播放音樂的話，你可以在做每個動作的時候，搭配呼吸、在心中默誦「Sat Nam」，通常吸氣時唱誦「Sat」，吐氣時唱誦「Nam」。（除非教材指定要唱出聲音，或指定使用其他Mantra）這次忘了沒關係，下次想到就好，慢慢養成隨時默唱的習慣，讓Mantra融入你心，在每個練習中引導你進入內在，在生活中指引你前行，你還是在練習昆達里尼瑜珈。

＊ Sat：真實。Nam：名字、 身份。Sat Nam：真實是我的名字、真實是我的身份。
＊ 練習前請調頻 tune in，唱誦3次 "Ong Namo Guru Dev Namo" ，禮敬您內在的神性；再唱誦3次 "Aad Guray Namay, Jugad Guray Namay, Sat Guray Namay, Siri Guru Dayvay Namay" ，禮敬原初的偉大的智慧。再開始進入練習。最後唱誦 Long time Sun 祝福自己和世界，唱誦3次長聲的 "Sat Nam" 做結束。^^

對初學者來說，美麗的Mantra音樂搭配動作，更容易令其放鬆地享受其中。

對資深練習者來說，沒有音樂的寂靜，更容易深入內在專注，

Mantra在心中隨時唱誦，並不在外。

大部份的昆達里尼瑜珈音樂，教師們通常會在這個網站購買 http://www.spiritvoyage.com/

每天11分鐘，擁有明亮好氣色

昆達里尼瑜伽大師Yogi Bhajan說：

『有件事絕對不會背叛女人––她自己的光及身為女人的光芒。

如果妳內在的光可以引導妳，妳將無往不利。

如果你不明白：自己不只有權去滋養你的身體，更有責任去滋養你的心智，

並且有著優先於一切的責任，去以強韌、高尚以及無限餵養你的靈魂，

則沒有什麼可以減緩你的不幸、你的不安全感、你的痛苦，和你的悲慘際遇。』

　　昨晚跟前同事聚會，很慶幸沒有穿得太邋遢，但是和平常一樣，連眉毛都沒修的素顏，一頭長髮隨便紮起來。結果還被說「變瘦」、「變漂亮」、「氣色好」，其實我聽到還滿驚訝，因為我當時其實很想睡。

　　回到家裡照鏡仔細端詳了一下，舊有的瑕疵也都還在並沒有消失，但是膚質有比以前好很多，尤其比較明亮是真的。我可以告訴大家為什麼會這樣。

　　必須首先歸功於每天練習昆達里尼瑜珈，每天不管多累多晚睡，光是做最短、最簡單的11分鐘唱誦冥想就夠了，做完一照鏡子，絕對明亮光澤！那光澤不是油光，但是非常滋潤。我試過太多次了，沒有一次例外，即使自己做完很累很想睡，但旁人也會說你臉色很好、很有精神！當然如果是早上做，效果一定更好，上班時可以讓更多人看到你不用化妝的好氣色。

　　把瑜珈冥想融入生活中，就好像人每天必須吃飯、睡覺、上廁所一樣自然。只要11分鐘，不妨來試試。

不是兼職

　　我有全職工作，但我從未把昆達里尼瑜珈教學當成「兼職工作」，因為對我來說那並不是一件兼著做or賺外快的事，對我來說它並不是一份工作。所以有時候人們問我，「你教瑜珈是正職還是兼職？」我不會順著這個邏輯回答你是哪一個。
　　昆達里尼瑜珈教師是我的其中一個身份，公司職員也是我的其中一個身份，差別只在於我比較沒有時間開很多堂瑜珈課而已。
　　我也會希望保持，如果有一天我真的要全時投入瑜珈教學，也不視它為一份工作。

SA RE SA SA的月圓冥想

‎8/2(四)滿月，適逢颱風假，如果你的昆達里尼瑜珈今天停課了，你可以自行在家練習瑜珈冥想，保持愉快心情、積極信念。通常可以唱誦「SA RE SA SA」梵唱，搭配月圓冥想才用的開蓮花手印動作11分鐘，為您帶來保護與豐盛。

＊ 唱誦前請記得調頻tune in，唱誦3次"Ong Namo Guru Dev Namo"，禮敬您內在的神性；再唱誦3次"Aad Guray Namay, Jugad Guray Namay, Sat Guray Namay, Siri Guru Dayvay Namay"，禮敬原初的偉大的智慧。做點簡單的暖身（或可任選一個Kriya記得大休息），再開始進入冥想唱誦。最後唱誦Long time Sun祝福自己和世界，唱誦3次長聲的Sat Nam做結束。^^

示範影片：http://youtu.be/bxJ1HTjSWHY


＊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。