Renew & Rebirth. 40 Day Sadhana. Sadhana is a daily spiritual practice. See more at end of booklet for explanations.

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Renew & Rebirth 40 Day Sadhana Sadhana is a daily spiritual practice. See more at end of booklet for explanations. Recommended to be up by 5/5.30am so you can get the maximum benefits.

1 Renew & Rebirth 40 Day Sadhana Sadhana is a daily spiritual practice. See more at end of booklet for explanations. Recommended to be up by 5/5.30am so you can get the maximum benefits. If you miss a day, begin again! 1. Tune in with Ong Namo Guru Dev Namo 3x (I bow to the Divine teacher Within) 2. Warm ups (as you wish) stretch in a way that feels good to your body 3. Meditation to conquer imagined disabilities - full times 4. Nabhi Kriya - see on Kriya notes 5. Magnificent Mantra for Prosperity meditation. 11 mins - can be done for up to 31 mins

2 1. PRANAYAM MEDITATION - FULL TIMES SUGGESTED AS DONE IN VIDEO KY meditation for Conquering one's Imagined Disabilities KY meditations (taught April 5" 1993 YB, from Self Knowledge) 1. Sit in easy pose with a straight spine. Bend your elbows so that your upper arms are near the ribcage and the forearms point upward. The hands start out in front of the shoulders with the fingers spread. The palms face outward and the thumbs point at each other. Twist the wrists inward with the thumb leading the way until the palms face the body and the thumbs point out to the sides. As the wrists twist inward, the fingers close into a fist. They re-open as the wrists twist outward to return to the starting position. Make your mouth into an 0 shape and do a panting dog breath through the open mouth. The wrists twist in time with the breath. Move quickly. Look at the tip of the nose. 3 Minutes. This exercise can bring great healing to the body. To finish: Inhale, hold the breath seconds, tighten the fingers into fists and tense every muscle in the body. Exhale. Repeat this sequence two more times and relax. 2. Begin alternately pushing the arms and hands forward as if you were pushing something away from you. Push one hand out as you pull the other back along your side. Keep the hands and fingers open letting the heel of the palm lead the movement. Make an 0 of the mouth and do a panting dog breath through the open mouth. This exercise will work out your blocks. 3 Minutes. To finish: Inhale, keep one arm extended while you hold the breath seconds and squeeze all the muscles of the body. Exhale. Inhale, extend the other arm while you hold the breath seconds and tighten all your muscles so that the body shakes from tension. Exhale. Inhale, change arms again while you hold the breath seconds and tighten all your muscies. Exhale and relax. 3. Open your arms wide with the elbows slightly bent, the fingers spread open and the hands slightly cupped. Move your arms in backward circles as you do a panting dog breath through the 0 shaped mouth. Move vigorously. 3 Minutes. This benefits the heart. To finish: Inhale, stick out your tongue to the maximum, hold the breath seconds and tense the entire body so much that it shakes from tension. Exhale. Repeat this sequence two more times. COMMENTS: Every disability is imagined. Every achievement is an experience. This kriya develops our own human courage to overcome our imagined disabilities. YB

3 Done in class for 2 mins each unless exercise states 1 min only. (do what you can do, start with 30sec if that s all you can manage. Work up to 1min. then 2 mins. Modify where you need to. Nabhi Kriya 1) Alternate Leg Lifts. On back, inhale and lift right leg up to 90 degrees. Exhale and lower it. Repeat with left leg. Continue alter nate leg lifts with deep, powerful breathing for 10 minutes. This is for the lower digestive area, 2) Leg Lifts. Without pause, lift both legs up to 90 degrees on inhale, and lower them on exhale. For balance and energy, have the arms stretched straight up, palms facing each other. 5 minutes. This is for the upper digestion and solar plexus, 3) Knees to chest Bend knees and clasp them to chest with the arms, allowing the head to relax back. Rest in this position for 5 minutes. This eliminates gas and relaxes the heart. 4) Beginning in position 3, inhale, open the arms straight out to the sides on the ground and extend the legs straight out to 60 degrees. Exhale and return to original position. Repeat and con tinue for 15 minutes. This charges the magnetic field and opens the navel center. 5) Leg Lift On back, bring left knee to the chest, hold it there with both hands and rapidly raise the right leg up to 90 degrees and down, inhaling up, exhaling down for I minute. Switch legs and repeat for I minute. Repeat the complete cycle once more. This sets the hips and lower spine, 6) Front Bends. Stand up straight, raising arms overhead, hug ging ears, and press fingers back so that palms face the sky or ceiling. Exhale as you bend forward to touch the ground, keeping the arms straight and hugging ears, and inhale up, very slowly with deep breathing. On exhale, apply mulbandh. Continue at a slow pace for 2 minutes, then more rapidly for 1 more minute. This is for the entire spinal fluid and the aura. 7) Totally relax or meditate for minutes. COMMENTS: Nabhi refers to the nerve plexus around the navel point. This set focuses on developing the strength of the navel point. Times indicated are for advanced students. To begin practice, start with 3-5 minutes on the longer exercises. Together, these exercises get the abdominal area in shape quickly, and activate the power of the Third Chakra.

4 The Magnificent Mantra: 11mins (can be done up to 31 mins) "This mantra brings prosperity, and happiness, and saves us from calamities. It is a sound current which brings a shield and brings good luck and removes discomfort and disease. It is the key to the doorway of self-elevation." -Yogi Bhajan Posture: Sit in easy pose with your spine straight. Mudra: Bend your elbows so that your hands are comfortably in front of you at approximately shoulder height. Mantra: Har Har Har Har Gobinday Har Har Har Har Mukhanday Har Har Har Har Udaray Har Har Har Har Aparay Har Har Har Har Hariang Har Har Har Har Kariang Har Har Har Har Nirnamay Har Har Har Har Akamay God the Sustainer God the Liberator God the Enlightener God the Infinite God the Destroyer of Evil God the Creator God the Nameless God the Desireless

Each time you chant "Har," quickly open and close your hands as you pull the navel point in and up. Repeat these actions each time you chant "Har."!! Time: Continue for 11 minutes or 31 minutes.

5 Each time you chant "Har," quickly open and close your hands as you pull the navel point in and up. Repeat these actions each time you chant "Har."!! Time: Continue for 11 minutes or 31 minutes. Consciously use your tongue to create the sounds. Pronounce the a' in "Har" as u in "hug." The r is produced in a special way using just the tip of the tongue to touch the roof of the mouth (just behind the front teeth). The Teachings of Yogi Bhajan This meditation can be found in Reaching Me in Me, available through KRI.

6 ABOUT SADHANA (from 3ho.org) There is a common saying, You are what you eat. In the yogic sciences, there is another saying. Your habits define you. The problems in life come from our habits. The Divine dwells in the saint, as well as in the thief. The only difference is how people act. Our actions come from our habits. Kundalini Yoga recognizes every soul as perfect, pure and Divine at the start. There is nothing to redeem or purify at the soul-level. The soul is complete and beautiful as it is. But life is based on our habits. Our habits define us to ourselves and to other people. By our habits, we live in peace and happiness. By our habits, we create misery and pain. When we change our habits, everything around us can change. Things can change. There is no need to feel guilty. Valmiki, the greatest saint India ever had, was a thief himself. But a saintly man touched his life, changed him, and he became the greatest Rishi. Anywhere, you can turn towards bad or good. Just like you can have an accident on the road anywhere. You can slip anywhere. There is no guarantee. Therefore when we do sadhana, what do we do? We challenge the weakness, the laziness and our self-destruction. We challenge everything which is going to destroy us tomorrow. Yogi Bhajan, 1/21/88 Yogi Bhajan gave us a very special technology relating to habits. Every single kriya or meditation in Kundalini Yoga changes us in very specific ways. If you practice a kriya a few times, you receive a wonderful benefit. But if you want to permanently change your habits, and realize the full effects of the kriya, this is what you can do:

7 Practice a particular kriya or mantra every single day for the same amount of time. Based on the number of days you do this, here is how it will affect your habits. 40 Days: Practice every day for 40 days straight. This will break any negative habits that block you from the expansion possible through the kriya or mantra. 90 Days: Practice every day for 90 days straight. This will establish a new habit in your conscious and subconscious minds based on the effect of the kriya or mantra. It will change you in a very deep way. 120 Days: Practice every day for 120 days straight. This will confirm the new habit of consciousness created by the kriya or mantra. The positive benefits of the kriya get integrated permanently into your psyche Days: Practice every day for 1000 days straight. This will allow you to master the new habit of consciousness that the kriya or mantra has promised. No matter what the challenge, you can call on this new habit to serve you. Remember, a habit is a subconscious chain reaction between the mind, the glandular system and the nervous system. We develop habits at a very young age. Some of them serve our highest destiny. Some of them do not. By doing a 40, 90, 120 or 1000 day special sadhana, you can rewire that chain reaction. You can develop new, deeply ingrained habits that serve your highest good.

Source: Kundalini Yoga: Unlock Your Inner Potential Through Life Changing Exercise pg 169

Source: Kundalini Yoga: Unlock Your Inner Potential Through Life Changing Exercise pg 169 The world is more chaotic now than ever before. We are keeping schedules that are so busy that we rarely have time