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  • sitting bull 15:11 on 2019-03-12 Permalink | Reply
    Tags: Anfänger, , kostenlos, , Meditations-yoga, meditationskurs, , , yoga kurs,   

    Der Sodarshan Chakra Kriya Kurs für Anfänger 

    Der große Vorteil von dieser Meditation im Gegensatz zu anderen spirituellen Disziplinen ist, dass
    * alle Informationen auf einer Seite zu finden sind, (also im Gegensatz zu den meisten esoterischen Richtungen nichts elitär zurückgehalten wird).
    * Alles umsonst ist, (also dass man sich die Wertschätzung dafür nicht leicht erkaufen kann, sondern erarbeiten muss),
    * dass diese Yoga-Übung ungefähr 10 mal so stark wie herkömmliche Meditationen ist, und damit durch einen geringen Zeitaufwand schon Erfolge sichtbar werden.

    Wer diese Übung einmal gelernt hat dem kann sie nie wieder weg genommen werden, denn selbst wenn man Alles verloren hat (wie z.Bsp. im Gefängnis oder auf einer einsamen Insel gestrandet), kann man sein Leben lang damit weiter fortschreiten!

    Wenn Du Jemand kennst, der nie meditiert hat und sogar zögert es zu probieren, dann ist meine Empfehlung die Person ganz langsam auf das Meditieren einzustimmen.

    Eine erste Empfehlung wäre
    * Im ersten Monat Die Gedanken einfach zu beobachten
    (nur eine Minute wöchentlich oder so oft die Person es schafft)
    * Im zweiten Monat könnte man dann den Atem für zwei Minuten lang beobachten
    (entweder wöchentlich oder täglich)
    * Und im dritten Monat dann für 3 Minuten täglich
    wiederholt von 1 – 16 zählen (weil SCK 16 Wiederholungen hat)

    Der langsame Fortschritt ist dazu gedacht,
    Menschen nicht zu vergraulen, die gerade mal ihren Fuß in die Türe der Spiritualität setzen,
    Und die Modifikationen sind gut gegen die Langeweile der Wiederholung,
    wenn man anfangs noch keine Veränderungen wahrnimmt.

    Dann, ohne die Zeit weiter zu erhöhen,
    bringe dem Schüler die Haltung von SCK bei,
    eine Woche später dann das linke-rechte Nasenloch-Atmen,
    und noch eine Woche später, wie man den Bauch dazu pumpt
    (ein mal mehr bei jeder Sitzung, bis die 16 x 3 Bauchbewegungen erreicht sind.

    Auf diese Art wächst man langsam in SCK rein und kann ab dann diesen Anfängerkurs hier machen.


    Der Hauptgrund Sodarshan Chakra Kriya im Gegenteil zu anderen spirituellen Disziplinen zu machen ist der Glaube, dass Deine interne Unausgeglichenheiten und Fehlkonzeptionen die Wurzel all Deiner Probleme sind.
    SCK reinigt Deine Persönlichkeit von den Aspekten, die Dir den Zugang zu Deiner wahren Seele überschatten.
    Um Dir den Wert regelmässigen Praktizierens vor Augen zu halten:
    Lese in meiner bio>karmic disappointments, was für ein Leid man durchlaufen muss, wenn man nicht täglich meditiert.

    Aber genau das macht es sehr schwer, diese Übung konsequent durchzuziehen, denn das zurückgebliebene Selbstbildnis (wie es Morpheus in der Matrix beschreibt) macht von allen Tricks des Intellekts gebrauch, um nicht vom Ego los zu lassen.

    Ambition, sowohl als Aspiration benötigt eine Kombination von zwei Arten der Stärke oder Tugend:
    Ein langzeit Durchhaltevermögen und der Wille unangenehme Phasen zu durchstehen.
    Je nach dem eigenen Weltbild und den Erfahrungen kann man sich entweder eine langen aber sicheren Weg aussuchen (der 28 Jahre des Glaubens benötigt), oder einen kurzen aber schmerzhaften auswählen, in dem man schnell durch den Prozess durchdringt.
    Die Wahl ist ähnlich der, ob man ein Pflaster langsam abzieht, oder sich es schnell vom Körper reisst.

    Hiermit versuche ich beiden Wegen gerecht zu werden.
    Sollte Deine Aspiration sein, SCK komplett zu meistern ohne halbwegs aufzugeben, tust Du gut daran nicht, wie ich, zwei Jahrzehntelang rum zu schwimmen, um immer mal wieder die vollen 2,5 Stunden erzwingen zu wollen, bis die tiefen Krisen unangenehmer Selbsterkenntnis mich aufgeben ließen – nur um später erneut ganz von vorne anfangen zu müssen.

    Aus meinen Fehler lernend, entwickelte ich eine Methode meinen verschluderten Langzeitplan innerhalb von 5 Jahren aufzuholen, den Du als Geländer verwenden kannst, um es nicht zu übertreiben, oder vorschnell aufzuhören.

    1.) Sodarshan Chakra Kriya lernen

    Fange mit einer kurzen körperlichen Übung an:
    Gehe zu dieser Seite: https://thilo.bandcamp.com/album/sodarshan-chakra-kriya
    – spiele die Beats von vorne ab (Du kannst das online machen ohne etwas kaufen zu müssen),
    – wenn immer der Wind Klang kommt, atme,
    dann halte Deinen Atem
    – und pumpe den Bauch zu diesen Schlägen, bis der nächste Atemklang kommt.
    – fahre fort, bis Deine Bauchmuskeln erschöpft sind und schreibe dann die Nummer des Stücks auf, an dem Du aufgehört hast.
    In den nächsten Tagen:
    – Da die Schläge sich verlangsamen, fahre mit dem Stück fort, bei dem Du das letzte mal aufgehört hast, bis Du das Stück findes, das langsam genug ist, dass Du den Bauch dazu pumpen kannst.

    Solltest Du lieber im Stillen praktizieren, habe ich hier eine ausführliche Anleitung und eine Zählhilfe mit Fingern anstatt Klängen geschrieben.

    Für jeden Schritt beglaubigst Du Dich selbst mit einer Tarot-Karte. Wenn Du willst, kannst Du Dir Tarotkarten kaufen, um ein materielles Gefühl des Fortschritts zu erleben.

    2.) Als nächstes gilt es die original Anleitung auszuführen während Du weiterhin den Bauch zu den oben erwähnten Schlägen pumpst.
    Benutze den folgenden fett-gedruckten Absatz als Spickzettel, bis Du die Übung auswendig kannst.

    MUDRA UND ATEM:
    a) Blockiere den rechten Nasenflügel mit dem rechten Daumen. Atme langsam und tief durch den linken Nasenflügel ein und halte den Atem.
    Chante im Geiste 16 mal ‘Wahe Guru”, und pumpe dazu den Nabel 3 mal mit jeder Repetition ( einmal bei “Waa”, einmal bei “Heh” und einmal bei “Guru”; insgesamt 48 Bauch-Anspannungen.


    b)

    Löse den Finger vom rechten Nasenflügel und benutze den rechten Zeige- oder kleinen Finger, um das linke Nasenloch zu schließen. Atme langsam und tief durch das rechte Nasenloch aus. Setze die Übung genauso fort links einzuatmen und rechts auszuatmen.

    Sobald Du es geschafft hast 7 dieser Atemzyklen hintereinander durch zu ziehen bist Du aus Deinem Null-Wissen herausgewachsen und hast Dir die Karte 0 verdient.
    Gratuliere – Du kannst jetzt Sodarshan Chakra Kriya machen!

    BEENDEN: Inhaliere und halte die Luft für 5-10 Sekunden an. Ausatmen.
    Dann strecke und schüttle den Körper ungefähr eine Minute lang, um die Energie zu zirkulieren.

    2.) in die tägliche Praxis hineinwachsen

    [Original Anleitung:] POSITION: Sitze mit einem geraden Rücken (entweder mit gekreuzten Beinen oder in einem Stuhl mit den Füßen flach auf dem Boden)

    Augen sind auf die Nasenspitze fokussiert, oder geschlossen, falls Dir das lieber ist.

    Yogi Bhajan

    Schritt 3:
    Beschaffe Dir einen Timer oder eine Eieruhr und mache ein mal wöchentlich 3 Minuten SCK.
    Für jede der folgenden 3 Wochen erhältst Du eine der 3 Karten des Magiers:


    Innerhalb des zweiten Monats kannst Du Dir die zweite TarotKarte, Die Hohepriesterin, ergattern, indem Du zweimal wöchentlich praktizierst.

    (Eins ist eine männliche Nummer, weshalb der Magier die Karte Eins war und die Hohepriesterin die weibliche Nummer zwei hat.)

    Anfänger mögen einen Monat für jeden dieser Schritte brauchen,
    und Fortgeschrittene können täglich zur nächsten Übung weiter gehen.

    Tipp :
    Falls Du Dich in einer schwierignen Situation befindest (weil Du z.Bsp. irgendwo zu Gast bist), von Leuten umgeben bist, und keine Eieruhr hast, dann kannst Du Deine tägliche Praxis 7 Atemzyklen lang diskret auf einem Toilettendeckel durchführen, denn das sind ungefähr 3 Minuten.
    Niemand wird Deine Abwesenheit über solch eine kurze Zeit bemerken.

    {Original Kommentar von Y.B.:}

    Die Tragödie des Lebens ist, wenn das Unterbewusstsein Abfälle in das Bewusstsein entlädt. Dieses Kriya erweckt die Kundalini um Dir die notwendige Vitalität und Intuition zu geben, um die negativen Nebenwirkungen des Unterbewusstseins zu bekämpfen.

    Faustregel: Fahre erst mit einer nächsten Übung fort, wenn Du Dir sicher bist, diese ohne Schwierigkeiten durchgeführt zu haben. Wenn nicht, dann wiederhole die Übung, bis Du zufrieden damit bist.

    Jetzt mache SCk drei mal wöchentlich (das ist der letzte Schritt in dem Du es an fixen Wochentagen machen kannst).
    Danach kriegst Du die Karte
    Then try to do SCK three times weekly (this is the last step in which you can set fixed weekdays for your practice).
    You then may claim Die Herrscherin

    Meditation für Fokus und geistige Reinigung
    {Original Kommentar von Y.B. :}

    Hier ist eine Meditation, die mit Hilfe von Prana geistigen Müll aufräumt, und Klarheit schafft.

    Von allen 20 Arten Yoga, einschliesslich Kundalini Yoga, ist das das höchste Kriya.

    Dies ist eine sehr wirksame Meditation, um Reichtum zu erlangen.

    Sie wird Dir einen Neustart verschaffen.

    Sobald Du SCK 4x wöchentlich machen kannst, bekommst Du die Karte Der Herrscher.

    {Original Kommentar von Y.B. :}

    Es ist das einfachste Kriya, aber gleichzeitig eines der schwersten.

    Diese Übung schneidet durch alle Barrieren der psychotischen oder neurotischen Natur.

    Wenn sich eine Person in einem sehr schlechten Zustand befindet, werden extern angewandte Methoden nicht funktionieren.

    Der Druck muss von innen stimuliert werden.

    Bist Du bereit SCK 5x wöchentlich zu machen, gehört die Karte Der HierophantDir.

    {Original Kommentar von Y.B. :}

    Es gibt keine Zeit, keinen Platz, keinen Raum und keine Bedingung die mit dieser Meditation verknüpft sind.

    Jeder Müllhaufen benötigt seine eigene Zeit um gereinigt zu werden.

    Wenn Du Deinen eigenen Müll angehst, musst Du selbst schätzen; und ihn dann so schnell als Du kannst oder langsam, wie Du willst verarbeiten.

    Du musst entscheiden wie viel Zeit Du hast, um Deine eigene Müllhalde zu verarbeiten.

    Sobald Du in der Lage bist SCK 6x wöchentlich zu praktizieren, (also jeden Werktag außer Sonntag z.Bsp.), hast Du Dir Die Liebenden verdient.

    Wenn Du Fragen hast, oder mehr über SCK wissen willst, lese bitte die deutschen Artikel oder surfe querfeldein auf dieser Seite, denn hier steht Alles, was es über SCK zu wissen gibt.

    Jetzt solltest Du es schaffen SCK (nur 3 Minuten lang) täglich zu machen und bekommst dafür die Karte: Der Wagen.

    Nur um Dich zu inspirieren, dass das möglich ist:
    Obwohl ich aus einer unspirituellen nicht-meditierenden Familie stamme habe ich alle Schritte dieses folgenden Kurses selbst gemacht.

    Also wenn ich das tun konnte, dann kannst Du das auch – so lange Du Dich danach sehnst Deine Unausgeglichenheiten und Irrmeinungen ausbalancieren zu wollen.

    Sobald Du SCK täglich machen kannst bist Du auf dem langsamen aber sichern Pfad, auf den Du jederzeit zurückfallen kannst, wenn immer Deine Praxis versagen sollte.

    Der Vorteil dieses Weges ist, dass er Deine Seele reibungslos im Hintergrund reinigt, so dass Nichts Deinen weltlichen Ambitionen im Weg steht.

    Um Dir also Dein persönliches Sicherheitsnetz zu schaffen:
    1.) Schreibe auf, wann Du SCK angefangen hast
    (Ich benutze ein Spreadsheet, um meine gewünschten und wirklich durchgeführten Meditationszeiten einzutragen).
    2.) Faustregel, wenn immer Du eine längere Pause hattest:
    Ab dem Zeitpunkt, an dem Du angefangen hast, solltest Du in der Lage sein Deine Meditationszeit jedes Jahr um 6 Minuten gesteigert zu haben (oder alle 2 Monate um einen Monat).
    {Bsp: Nach 5 Jahren solltest Du fähig sein täglich eine halbe Stunde lang zu meditieren}

    Um die Meditation bis auf ein Zehntel des Tages aufzubauen, was dem christlichen Zehnt einer Spende entspricht und bei Sikhs Dasvand heisst, braucht man auf diese Art 24-25 Jahre, und dann noch 3 Jahre um 1000 Tage 2.5 Stunden zu machen.

    Dieser 28-Jahre-Zyklus entspricht einer Saturn-Wiederkehr, nach der Einem karmische Lektionen vor Augen gehalten werden, denn der Saturn ist der äußerste Planet in unserem Sonnensystem, der damit die Grenzen aufzeigt.

    Das scheint eine sehr lange Zeit zu sein, aber wenn man an größere Seelenzyklen (wie z.Bsp. Reinkarnation) glaubt, dann sind 28 Jahre ein winziger Tropfen auf den heissen Stein – erst Recht verglichen mit den Äonen
    * des derzeitigen Maya Zeitalters, was 5128 Jahre lang andauern soll,
    * unserem Wassermannzeitalter im Zusammenhang des 25000 Jahre Zyklus des platonischen Erdenjahrs, oder dem
    * 432000 Jahre andauernden derzeitigen Kali Yuga der indischen Weltalter, was insgesamt 4 Millionen und 320 tausend Jahre andauert!

    Alles, was Du tun musst, um das “Äon” bzw die Karte Die Gerechtigkeit für Dich vereinnahmen, ist ein Meditationstagebuch anzufangen in dem Du Deine Meditationszeiten und eventuelle Erkenntnisse danach aufschreibst.

    3.) Wenn immer Du diesem Plan hinterher hinkst, gebe nicht auf, denn Du kannst Deine verpasste Meditationszeit in der bald kommenden mittleren Stufe aufholen.
    Auf diese Art habe ich es geschafft sogar nach 20 Jahren wieder auf den Wagen aufzuspringen!
    Außerdem kannst Du das System auch benutzen, um alle Arten von unbeliebten Tätigkeiten langsam in Dein Leben zu implementieren.

    Um etwas zurückzugeben:
    Teile Deine Erfahrungen in den Kommentaren,
    damit Andere von Dir und Du von Anderen lernen kannst.

    Wenn Du so weit bist weiter zu gehen, kontaktiere mich hier,
    und ich werde die Schritte der Mittelstufe sofort hier veröffentlichen.

     
    • Brot 13:18 on 2019-11-04 Permalink | Reply

      Hallo Sitting Bull, Danke für diese tolle Seite. Ich bin seit ca 8 Jahren SCK-Praktzierender und habe seid 1er Woche auf 2,5h Sunden gewechselt:) Ich will garnicht zu viel schreiben, ausser dass für mich persönlich die Zufluchtnahme in diese Übung damit eine neue Qualität erreicht hat. SCK auf 2,5h Stunden ist definitiv ein Multiplikator Richtung Selbsterkenntnis und jede investierte Sekunde auf dem Weg dorthin war und ist es wert zu gehen.

      Liked by 1 person

      • sitting bull 16:24 on 2019-11-04 Permalink | Reply

        Das freut mich riesig hier die erste Person zu sehen, die auch 2.5 Stunden macht!
        Und ich hoffe, dass Du meine Antwort hier bekommst, denn nicht Jeder setzt das Häkchen unter dem Kommentar, bei Antworten benachrichtigt zu werden.

        Es ist sehr gut, dass Du geschrieben hast, denn ich habe mehrmals in der Phase in der Du gerade bist versagt, und war deswegen auch sauer of Yogi Bhajan, dass er mich nicht vor den Tücken gewarnt hat.
        Da Du ja aber schon seit 8 Jahren dabei bist, könnte ich mir vorstellen, dass Du inzwischen genau so viele Erfahrungen gesammelt hast, wie ich, weil ich ungefähr genau so lange am konstanten Wiederaufbau bin, nachdem ich zwei Jahrzehnte versucht habe immer wieder 2.5 Stunden zu schaffen, um letztendlich das obige spielerische System für mich zu entwickeln.

        Die Essenz der Lehre, die ich aus meinen hunderten, wenn nicht tausend Fehlschlägen gezogen habe habe, ist: Gebe Dir die Möglichkeit, wenn es dick kommt, temporär auf ein erträgliches Niveau zurück zu fallen, bevor Du, wie ich es in der Vergangenheit getan habe, dann ganz aufgibst.

        Dazu brauchst Du unbedingt motivierende Erfolge, so wie man sie durch Kampfsport-Gürtel bekommt.
        Eine Möglichkeit wäre, Dir selbst für jede täglich meditierte Woche eine Karte von dem Spiel oben zu geben, denn wenn Du dann mittendrin eine Pause brauchst, ist nicht Alles verloren, sondern nur ein paar Tage.

        Im Grunde hast Du die Karte des Narren inzwischen verdient und in einer Woche kannst Du die Karte des Magiers holen. So macht das auch Spaß; Du kannst dann in 7 Wochen zur Mittelstufe weiter ziehen und ich würde Dir dann auch noch das Fortgeschrittenen-Spiel schreiben, was bis zu Deinen 2.5 Stunden geht. Die 120 Tage davon hättest Du dann nämlich.
        Dir wird das kindisch erscheinen, aber es schützt ungemein vor Rückschlägen.

        Gerne kannst Du all Deine Erfahrungen in Kommentaren hinterlassen, damit die Nächsten dann auch von Dir lernen können.
        Und falls Du ab und zu mal wieder Inspiration braucht dann abonniere einfach diesen Blog, oder schreibe mir eine mail.

        Waheguru!

        Like

    • Brot 23:14 on 2019-11-04 Permalink | Reply

      Alles Gut! fuer mich ist SCK schon lange der Weg des geringsten Widerstands. 3 Schritt vor und 2 zurueck..so ist laeuft das..Waheguru!

      Like

    • Brot 10:22 on 2019-11-05 Permalink | Reply

      Ja,die Karte des Narren hab ich mir verdient;)

      Liked by 1 person

    • sitting bull 11:57 on 2019-11-05 Permalink | Reply

      HAHAHA – mir war das bei meinem letzten Kommentar mit dem Narren gar nicht bewusst 😉

      Übrigens, Brot, mir fällt gerade ein, dass es sowohl für mich, als auch vielleicht andere Leser des Blogs sehr interessant wäre, wenn Du uns kurz erzählst, wie sich Deine SCK-Praxis in den letzten 8 Jahren verändert, bzw, wie Du das auf 2.5 Stunden aufgebaut hast.

      Bei mir ging es ja so:
      Es dauerte 2 Wochen bis ich die Übung machen konnte, also es auf 16 wahegurus geschaft habe,
      dann hatte ich jedes mal so viel mehr gemacht wie ging, und es innerhalb noch so einer kurzen Zeit auf 2.5 Stunden geschafft,
      das dann ca 50-60 Tage lang gemacht, dann aus Enttäuschung über ein unbefriedigendes Treffen mit Yogi Bhajan wieder hingeschmissen,
      dann 20 Jahre lang immer wieder versucht 2.5 Stunde zu machen und nach kurzen Intervallen aufhören müsseen, weil sich jedes mal noch mehr karmischer Müll angesammelt hatte.

      Und erst, als ich auf das Spiel von oben gekommen war, hat es geklappt, innerhalb von ca 7-8 Jahren beständig auf 2.5 Stunden aufzubauen, also genau der selben Zeit wie bei Dir.

      Deswegen würde es mich selbst brennend interessieren, wie das bei Dir angefangen hat und wie Deine Praxis sich gesteigert hat.

      Like

    • Brot 13:14 on 2019-11-05 Permalink | Reply

      Ich bin über ein Video auf Youtube mit dem Namen “Most Powerful Yoga Breathing Exercise (Pranayama)” von Anmol Metha auf die Übung aufmerksam geworden.
      Da ich zu dieser Zeit schon Erfahrung mit Yoga gesammelt hatte und ich physisch in einer schlechten Verfassung war, hab ich mich da festgebissen und bin zügig Richtung 20 min gegagen.
      Das brachte dann natürlich Rückschläge und die erwartbaren Komplikation wie z.B. Infekt bei absetzen der Übung. Das hat mir deutlich die Macht der Übung auf meinen Körper gezeigt und ich hab mich daran angepasst in dem ich kontinuierlicher das Kriya geübt habe und bei Aussetzern eben mit weniger angefangen habe und wieder stufenweise auf die 20 min aufgebaut habe. Ich muss sagen das es an dem Punkt für mich der Weg des geringsten Widerstands wurde… 20 min die mich durch den Tag bringen..

      Ich bin locker 3 Jahre auf 20min “hängengeblieben” .. es war eine körperliche und mentale Mauer die mich als faule Person jetzt nicht gestört hat ;). ich war froh genug Energie für den Tag zu haben.

      Irgendwann ist mir aufgefallen das Yogi Bajan ja immer 32 min als Intervall nennt und mein Ehrgeiz war geweckt. Die Qualität der Übung veränderte sich.. Rückblickend ist es ab 32 min nur noch einfacher geworden.Der Energieschub reicht für mich um sich zügig zu stabilisieren, um von dort wieder längere Intervalle zu üben.

      Die von 32min auf 62min war wiederum auch eine spontane Entscheidung folgte immer Intuitiv und ohne Plan. Zwischen diesem Intervall tingelte ich die letzen 4 Jahre. 3 Schritt vor 2 zurück;) aber mit zunehmender Konsistenz und Ernsthaftigkeit.

      Während dieser Zeit hatte ich auch die 2,5h unbedingt über das Knie brechen müssen, was mit einem Aussetzen für mind. 2 Wochen endete.

      Dieses Jahr habe ich sehr konstant die 62 min abgerissen und war irgendwie der Meinung 2,5h gehen auch. Und ja 2,5h gehen jetzt:)

      Rückblickend empfinde ich 8 Jahre für einen durchschnittlichen Westeuropaeer als einen realistischen Ansatz um 2,5h sicher zu erreichen.

      Liked by 1 person

      • sitting bull 3:23 on 2019-11-11 Permalink | Reply

        Vielen Dank für Deine tolle Ausführung hier, die eine gute zweite Sichtweise zu meiner bildet!

        Inzwischen hast Du vielleicht schon die nächste Karte des Magiers ergattert,
        und falls nicht, verstehst Du jetzt den Sinn des Spiels, die Phasen in kurze Abschnitte zu unterteilen, damit wir nicht total frustriert sind, wenn wir die uns gesetzten 40,90, oder 120 Tage nicht auf Anhieb schaffen.

        Wenn Du insgesamt 8×7 Tage geschafft hast (egal mit wieviel Pausen dazwischen), dann kommentiere doch nochmal hier, denn ich habe mir für Dich noch zwei weitere Schritte überlegt, um Dich vor meinem ersten Aufprall zu schützen.

        Selbstverständlich soll das nicht bedeuten, dass ich mich in irgend einer Weise als “weiter fortgeschritten” empfinde als Du, denn man kann ja die Qualität von Meditation nicht vergleichen;
        das Einzige, worin ich erfahren bin sind die Fehlschläge und wie man sie vermeiden kann.

        Also kannst Du auch gerne im Fall von Problemen hier kommentieren oder mailen.

        Viel Erfolg bei Deiner Praxis weiterhin !

        Like

  • sitting bull 15:09 on 2019-03-12 Permalink | Reply
    Tags: , , meditation course, , , , ,   

    The beginner’s Sodarshan Chakra Kriya course 

    The advantage of this meditation in opposition to other spiritual disciplines is that
    * the entire information can be found on one single page, meaning that in opposition to most esoteric directions, nothing is held back;
    * everything is free, meaning that you can’t easily put a value-tag on this method by buying your way into it, but have to earn the respect for it by working for it.
    * and since this Yoga-exercise is about 10 times stronger than common meditations, it will yield results within short times of daily practice already.

    No one can take this Kriya (exercise) ever away again from someone who did learn it, because even in most adverse circumstances, when you lost everything (such as in prison or being stranded on an island for example) you can continue to evolve on this path for life!

    If you know someone who never did meditate at all and even is hesitant to try,
    my recommendation is to tune them in very very slowly

    by first advising them to simply
    * observe thoughts coming and going
    for just one minute weekly (or as often as they can)

    a month later
    * to observe the breath for 2 minutes daily (or as often as they can)

    and in the third month for 3 minutes daily
    * to count from 1 to 16 repeatedly (because SCK has 16 repetitions)

    The slow progress isgood not to antagonise people before they did set a foot into the door of spirituality,
    and and the modifications are to avoid the boredom of repetition without significant results.

    Then without increasing the time beyond 3 minutes,
    * tell them the posture of SCK,
    * a week later the left & right nostril breathing
    * and one more week later to pump the belly 3 times more each time,
    until they accomplished 16 x 3 pumps.

    This way they will have slowly grown into the preparations for SCK within a few months,
    and can continue with this beginner’s course as described below.


    The main reason for doing Sodarshan Chakra Kriya in opposition to other spiritual disciplines is the belief that your internal imbalances and misconceptions are the root of all your problems.
    SCK does mentally cleanse your personality from the aspects which cloud your true soul.
    In order to see the value of a regular practice, read my bio>karmic disappointments to see how long lasting life’s frustrations can be if you don’t meditate on a daily basis.

    But that exactly makes it very difficult to pursue, because ones residual self image (as Morpheus calls it in the Matrix) does use every trick available to the mind, not to let go of the ego.

    Ambition as well as aspiration needs a combination of two strengths or virtues:
    Long term persistence, and the willingness to overcome unpleasant phases.
    Depending on someones worldview and experiences one can either subscribe to a safe but slow path (which requires 28 years of faith),
    or a short, but painful one of quickly punching through the process.
    The choice is similar to choosing whether you pull of a plaster slowly or rip it of quickly.

    I herewith try to accommodate people of both kinds. Should your aspiration be to  fully master SCK without giving up half way, you do well not floating around like me for two decades and every once in a while try again to force 2.5 hours into my life until the profound crises of unpleasant self-realisations made me give it up – only to later start from scratch again.

    1.) learning Sodarshan Chakra Kriya

    Start with short, light physical exercises:
    Go to this site: https://thilo.bandcamp.com/album/sodarshan-chakra-kriya
    – play the track (no need to buy anything, just use them online),
    – whenever you hear the wind sound, breath in,
    then hold your breath
    – and pump the belly to those beats until the next breathing sound occurs.
    – continue this until your belly-muscles are exhausted and write down which track you stopped.
    Next day(s):
    – Because the beats are gradually slowing down, continue with the track where you left of, until you find the track which is slow enough for you to pump your belly along with them.

    Should you prefer to practice in silence, I did wrote an instruction for you here, which helps you count with fingers instead of Rythms.

    On each step you self-certify yourself with a Tarot-card. If you want you may buy yourself a deck so that you get a sense of a physical accomplishment.

    2.) Next:
    Incorporate the original instructions whilst pumping your belly to the beats:
    Use the following bold paragraph as a cheat-sheet (copy & print) until you know it by heart.

    MUDRA AND BREATH: a) Block off the right nostril with the right thumb. Inhale slowly and deeply through the left nostril and hold the breath.
    Mentally chant ‘Wahe Guru” 16 times, while pumping the navel point 3 times with each repetition (once on ”Waa”, once on ”hey”, and once on ”Guru”) for a total of 48 pumps.

    b) Unblock the right nostril and use the right index or pinkie finger to block the left nostril. Exhale slowly and deeply through the right nostril. Continue, inhaling left nostril, exhaling right.

    TO END: Inhale and hold 5-10 seconds. Exhale.
    Then stretch and shake the body for about 1 minute to circulate the energy.

    As soon as you manage to do 7 of those breathing cycles in a row, you moved out of ground zero, and therewith can claim the card #0
    Congratulations,
    You now are able to do Sodarshan Chakra Kriya!

    Many of you will be content to practice 1-3 times per week, which is good to do for quite a while.

    And at a later point, one day,
    when you read in my bio the still ongoing series about “karmic dissapointments”
    you may understand why a daily practice can spare you
    many decades of the pains of ignorance & worldly trial and errors.

    For those people are the next steps about

    2.) growing into a daily practice

    [Original instruction:] POSITION: Sit with a straight spine
    (either with legs crossed or sitting on a chair with feet flat on the ground)

    Eyes are focused at the tip of the nose, or closed if you prefer.

    Yogi Bhajan

    Step 3:
    Get yourself a timer and do once weekly 3 minutes of SCK .
    Each of the following 3 weeks you can claim one of those 3 cards of the magician:


    Within the second month you may claim the second card The High Priestess, by practicing twice weekly.

    (One is the male number, hence the magician was male, and two is the female number hence it is about the priestess.)

    Beginners may take a month for each of those steps,
    and intermediate practitioners can do one after another day by day.

    Tip :
    If you encounter difficult circumstances (because you are a guest somewhere for example), are surrounded by people and have no timer at hand, just do it discreetly on a toilet lid for 7 breathing cycles.
    That makes approximately 3 minutes and nobody will notice your absence for such a short time.

    {Original comment from Y.B.:}

    The tragedy of life is when the subconscious releases garbage into the conscious mind.

    This kriya invokes the Kundalini to give you the necessary vitality and intuition to combat the negative effects of the subconscious mind.

    In general: only move on to next steps if you are certain that you are up to it. If you are not sure, just repeat an exercise until you feel ready to move on.

    Then try to do SCK three times weekly (this is the last step in which you can set fixed weekdays for your practice).
    You then may claim the card Empress.

    Meditation for focus and mental purification
    {Original comment from Y.B. :}

    Here is a meditation that makes use of prana to cleanse mental garbage and purify the mind.

    Of all the 20 types of yoga, including Kundalini yoga, this is the highest kriya.

    This is a very powerful meditation for prosperity. 
    It will give you a new start.

    Once you are able to do SCK 4x weekly, you may claim the Emperor

    {Original comment from Y.B. :}

    It is the simplest kriya, but at the same time the hardest. 

    It cuts through all darkness and all barriers of the neurotic or psychotic nature.

    When a person is in a very bad state, techniques imposed form the outside will not work. The pressure has to be stimulated from within.

    Once you are capable to do SCK 5x weekly, The Hierophant is your card.

    {Original comment from Y.B. :} 

    There is no time, no place, no space, and no condition attached to this meditation.

    Each garbage pit has its own time to clear.

    If you are going to clean your own garbage, you must estimate and clean it as fast as you can, or as slow as you want.

    You have to decide how much time you have to dean up your garbage pit.

    If you do SCK 6x weekly, you still can take Sundays of and still claim the card Lovers

    If you want to know more about SCK or have questions, please read the archive of SCK articles including practical instructions on how to keep count or about the theory behind it here.

    Now you should be able to practice SCK (for just 3 minutes) daily and therewith can claim The Chariot

    Just to inspire you to know that this is possible: Even though I do come from an unspiritual and non-meditating family, I want to point out that I personally did all steps I am propagating above (but it took me long until I succeded).

    So if I was able to do it, you know that you can do it too – as long as you long enough for clearing your imbalances and misconceptions.

    Once you are able to do SCK daily, you are on the slow and save path which you are always able to fall back onto, whenever your practice fails.

    Advantage of this path is that it cleanses your soul smoothly, working in the background, so it does not interfere with your worldly ambitions.

    To create your personal safety-net:
    1.) Write down when you did start doing SCK
    (I use a spreadsheet to list my required vs the completed meditation times).
    2.) Easy rule of thumb for when you dropped it for a while:
    Since the time you started, your meditation-time should have increased by 6 minutes yearly or one minute more every two months .
    {example: after 5 years you should be able to do half an hour of meditation daily.)

    This pace will take you 24-25 years to build it up to the Dasvand of a tenth of a day, and an another 3 years to do the 1000 days of 2.5 hours – a 28 year cycle of a Saturn return after which your karmic lesson of life will be revealed to you.
    (Saturn is the outermost planet of our solar system and it takes 28 years for it to surround our sun. Hence it shows us our outermost limits and duties.)

    This may seem very long, but if you believe in a larger cycle of your soul (such as reincarnation for example), a 28 year cleansing is a mere drop against the ocean of aeons, such as
    * our current Mayan calendar cycle, which lasts until the year 4772,
    * the 25,000 year cycles of the astrological ages,
    * or the 432,000 year Indian Yuga Cycle we are currently in (which comprises 4,320,000 years altogether!)

    All you have to do to claim the Aeon or the card
    the Judgement, is for you to start a meditation diary with the times you did meditate and possible insights you had afterwards.

    3.) If you ever fell behind this plan, don’t throw it away, but use the intermediate course to catch up to the point where you should be.
    This way I even did manage to jump back on the waggon after having failed to practice regularly for 20 years !
    Apart from that you may use this system to implement all kinds of other unpleasant activities into your life.

    To give something back:
    Share your experiences in the comments,
    so that others can learn from you and you can learn from others.

    When you are ready to move on, notify me here,
    and I will post the intermediate steps for you.

     
  • sitting bull 2:50 on 2018-07-31 Permalink | Reply
    Tags:   

    Keys to understanding the universe #3: hidden breathing techniques 

    First of all thanks to JV Avadhanulu for introducing me to Vivekanda and his wisdoms,
    and to David Cook for providing half of the content of this article.
    In the previous article the horizontal and lateral movements in our body were explained.
    and this article is based on those theories.

    Knowledge of spiritual principles is often used (by false Gurus) to impress spiritual beginners, but of no real use if it is not clear how to apply them.
    Since there is enough written on Zen, Qi Gong, Tai Qi, martial arts, dietary approaches and health advices, this article focusses on hidden and deeper principles which, when applied in combination and with perseverance, can facilitate an ultrafast growth towards an expanded mind.
    So here are instructions on how to implement those 2 principles in exercises,
    and the following instructions will then reveal another third secret:


    3a.) Practical application of the principle of up and down movements

    How how to descend and ascend the energy (as described in ancient texts) is brilliantly explained by Christopher Wallis in this following video:

    Note that in ancient Tantric and Kundalini texts the Kundalini is compared to a snake not due to it correlating to the spine, but to a coil (the sleeping position of a snake), which uncoils when the breathing exercise is done.

    The tremendous value of the Kundalini energy – not only for spiritual, but also physical wellbeing – can be seen even in the west today in the snake symbols which in old days suggested a holistic health.
    It’s ironic that this is the symbol  of the pharmacy – the branch of medicine which is least concerned with holistic health and which causes as much harm as benefits by patenting extracted chemicals and thereby ignoring the properties of the entire plant for the sake of greed.

    The Kundalini-snake-like pharmacy symbol much longer was known already as the Caduceus staff of Hermes Trismegistos as mentioned in the first article.


    3b.) The application of the principle of the middle path or neutrality
    the balance between extremes.

    In the Ginans, which are devotional hymns or poems recited by Shia Ismaili Muslims.
    One is mentioned on this site here, and another one sates:

    NAR NAKALA(N)K KEREE VAAT KOIK JAANNE RE
    When the breath arises from (in the state of enlightenment) 
    the region of the navel inside the body, perform rythmic 
    inhaling and exhaling of air which leads to spiritual joy and salvation.
     
    Friends through activation of the nerve (or force) channels inglaa,
    pinglaa and sukhmanaa focus your concentration and awareness; 
    this will kill all the desires of the (lower) mind.
     
    Consider the nerve curvature ('va(n)k naadd') as the true centre
    (between the two eye brows). Focus the vision of your two eyes
    (the moon and the sun) upon it regularly.
     
    If you maintain your awareness in this manner, then your ordinary 
    consciousness will burst into supra-consciousness (divinity). 
    When this happens you will feel the awareness of divinity in every 
    hair of your body and nobody can forget this.
    

    The last promise of supra-consciousness alone should be reason enough for any open minded person to pursue this path until succeeding in order to leave the pain of materialistic misconceptions behind.

    Just as in the Kabbalah, here we clearly also have the
    3 pilars: iglaa, pinglaa & sukhmanaa (the central one),
    and the dualistic sun & moon (yin& yang) aspect which are to be balanced.
    How this is exactly accomplished is written below:

    The left-right-center relationship

    There are several ways to practice yoga to accomplish that. One is an exercise called “the joyous mind”,
    and here is a great article explaining this 3-pillar relation to the body from a Hindu perspective:

    * The left pillar relating to the Ida Nadi (moon channel)
    * The middle pillar relating to the Shushumna Nadi (center channel)
    * And the right pillar relating to the Pingala Nadi (sun channel)

    This is the middle pillar which in islam is also called the sukhmanaa
    and in this article western medicine article is referred to the vagus nerve
    (but western medicine usually misses out the energetic and spiritual aspects)
    David Cook also added:

    In the introduction of the book “Light on the Yoga Sutras of Patañjali” by BKS Ivengar, he talks about asanas (positions), actions and effects, “To advanced students, a teacher teaches a whole asana in relationship to what is happening in a single action. At this subtlest level, when we are able to observe … and adjust the flow of energy in ida, pingala, susumna (the three principal nadis, or energy channels) the macrocosmic order of nature is perceived in even the smallest aspects”.
    In the very extensive glossary at the back, nadis are described as “channels through which energy flows in the subtle body”, and goes on to list 17 other named channels besides these three we are speaking of. Susumna is also listed as the “Nadi which controls the central nervous system”.

    And whilst I was researching the different methods and going to other yoga-seminars for comparison, I found out a hidden and nowhere mentioned secret principle:


    3c.) The breath ratio of 1:4:2

    Kriya Yoga works with this breathing ratio, and Tantra which is much older than Yoga (and btw not primarily focussed on sex only); also stated in the Sharada Tilaka Tanta the 1:4:2 ratio:

    Inhale through the left nosril (concentrating on the left side of the spine) for 16 counts. Hold the breath for 64 counts guiding energy into the central channel of the spine (shushumna). Exhale through the right nostril for 32 counts.
    It states that this can be done with or without a mantra recited mentally.

    ( 16:64:32 does boil down to a ratio of 1:4:2 when reduced to its smallest denominator).

    Whilst Christopher Wallis did not mention this ratio in his video-speech above, he mentioned that the most important part is the one where the in-breath and outbreath meet – the holding of the breath, which is given the longest time in the 1:4:2 ratio.

    Many thanks go out to JV Adhanulu, who passed on this instruction from the Indian Yogi Vivekanda to me over a decade ago and therewith introduced me to Indian originals:

    Slowly fill the lungs with breath through the Ida, the left nostril, and at the same time concentrate the mind on the nerve current. You are, as it were, sending the nerve current down the spinal column, and striking violently on the last plexus, the basic lotus which is triangular in form, the seat of the Kundalini. Then hold the current there for some time. Imagine that you are slowly drawing that nerve current with the breath through the other side, the Pingala, then slowly throw it out through the right nostril. This you will find a little difficult to practise. The easiest way is to stop the right nostril with the thumb, and then slowly draw in the breath through the left; then close both nostrils with thumb and forefinger, and imagine that you are sending that current down, and striking the base of the Sushumna; then take the thumb off, and let the breath out through the right nostril. Next inhale slowly through that nostril, keeping the other closed by the forefinger, then close both, as before. […] Here it is well to begin with four seconds, and slowly increase. Draw in four seconds, hold in sixteen seconds, then throw out in eight seconds.
    This makes one Pranayama

    Vivekanda’s 4:16:8 breath ratio also boils both down to a 1:4:2 ratio.

    Why 1:4:2 ? It sounds counter-intuitive to breath out longer than to breath in, but here are some of the reasons:

    As mentioned in the last article: in the Kabblah the Sun is numerological seen as a one (the initial yang impulse) – “the word which was in the beginning”,
    and the moon as the receptive yin which reflects the suns light, hence a two,
    so the air is taken in one beat and breathed out in two beats.
    (Remember the Emerald Tablets: “The Sun is its father, the moon its mother, the wind hath carried it in its belly, the earth is its nurse.” So the breath in is an act of creation (sun), the wind carries it in its belly with 1 beat, the earth digests it there with 4 beats, and the reflective moon is its mother (hence 2 beats breath out).

    We also know that it usually takes much longer to digest the fast action which happened firsthand – hence a longer outbreath.

    The reason for the 4 beats of holding the energy in the neutral middle pillar has many reasons, one being that
    4 is also the path the path of the solar energy to our planet earth which takes the 4 steps: 1. Sun -> 2. Mercury ->  3. Venus-> 4. Earth/Moon.
    So the entire macrocosm is internalised into the own microcosm. (This is btw half of  the order how the energy moves throughout the day, so your setting yourself up for the day when doing this as an exercise)

    There is also a psychological fact by drawing down the divine impulse through our breath, and before in a contemplated way releasing it, holding it for double the time of a moon-reflection which :

    • 1 beat in-breath: something worldly happened (breath in)
    • holding the breath contemplation upon the worldly in-breath (2 beats)
      • then an echo of this reflective 2 beats, making it 4 beats holding the breath,
      • which then creates a reflection on the reflector:
        (who am I – the one who reflects ?) This is very important when the divine starts to merge with the self in self-realisation.
      • and the “echo” also has a meta effect and transforms the breather in the breathed one, or the “doer” into an effortless “be-er”.
    • 2 beats out-breath:
      I see both sides of that coin of contemplation, moving someone beyond dualism.

    Japanese people might have an inherent sense for this echo, because foreigners who learn their language often are recognised for not upholding the pause after the short yang exclamation-like Japanese sentences.

    In rhetoric there is also a dynamic of 1. thesis 2.synthesis and 3.antithesis, so the trinity of this breathing pattern affirms its validity on a subconscious level.

    This, by the way is the mathematics of the pyramid: 3 sides over a plane with 4 corners or sides, giving rise to the assumption that one of its functions is to harness and transform sun power -> hence the name “Pyra-mid” (fire in the middle). Medi-tation in combination with a prana-exercise to direct the fire to the central channel, does just that and therewith is an internal recreation of the pyramids – another indication that the mysteries of the universe can be solved from within.

    Image result for pyramid


    To sum it up (look at the Emerald Tablets from the last article):

    The breathing pattern goes through a path similar to the first astrological symbol of Aries (if that was overlaid over a body):

    1. beat: Breath enters through the left nostril … (the sun is its father)
    2. … (4 beats :the breath goes down to the belly see below) …
    3.               … the breath finally exits through the right nostril (2 beats mother moon).

    Image result for aries
    … 2. the wind hath carried it in its belly, the earth is its nurse.” …
    File:1. Pooruck Pranaiyam -Puraka pranayama-. 2. Kumbuck -Kumbhaka-. 3. Raichuck -Recaka-..jpg

    So the biggest transformative work happens when holding the breath for 4 beats (preferably in the belly), because it digests anything that happened and also reflects on our reaction to our digestion: hence it dissolves the aspect of literal “re-actions” and therewith Karma. Hence chanting also should be done out of the belly to be more effective.

    You may implement those breathing techniques in your spiritual practice to refine it.

    <previous article: #2 left, up, down, right                      Next article: #4: The right posture>

     
    • David Nolan Cook 17:27 on 2018-07-31 Permalink | Reply

      Thank you Thilo, very well done!

      Like

      • sitting bull 0:19 on 2018-08-06 Permalink | Reply

        thanks – I didn’t get a mail of your comment – maybe they changed something in worldpress.
        I have to check the website more regularly from now on.

        Like

      • sitting bull 11:54 on 2018-08-07 Permalink | Reply

        Ah and I totally forgot to thank you, David,
        because without your input
        this entire series and especially this article would not have even been written!

        Like

    • jvavadhanulu 23:54 on 2018-08-06 Permalink | Reply

      What an original interpretation that is very convincingly put forward. Mind blowing!
      BTW, I don’t think that Yoga is later to Tantra. https://en.wikipedia.org/wiki/Yoga ” The origins of yoga have been speculated to date back to pre-Vedic Indian traditions; it is mentioned in the Rigveda”

      Like

      • sitting bull 11:51 on 2018-08-07 Permalink | Reply

        Ah ,thank you (also for your big compliment), JV.

        I have to admit that I still have a lot to learn, because I did create this blog not to teach others but to collect in realtime what I just found, so many ideas may need to ripen still.

        Some of my articles like the last one for example, display research from 2 decades, whilst this one is my fairly new conclusion, so I am grateful for you educating me.

        In a way it seems that there were parallel developments on earth which coincided like the mysticism of all religions which come to similar conclusions and which then overcome religious boundaries. The islamic as well as the christian exercises I mentioned in the blog seem also have lots in common with those techniques mentioned above.

        The fact that there were so many connections across remote cultures (like Shamanism) for example raise the question whether people in ancient times were able to either communicate telepathically or simply pic up stuff from the zeitgeist which could be called the Akasha.

        I am still puzzled and in awe of how such a wealth of elaborate knowledge of different kinds could have been accumulated in India when the rest of the world was still in darkness.

        Like

      • sitting bull 11:57 on 2018-08-07 Permalink | Reply

        And as I just did thank David, my grattitude also goes out to you, because it was you who kept me on the path of doing Yoga at times when western medicine damaged my back by wrongly operating it and when I just was about to give up on the hope of the Kundalini rising along the back it was you who told me that this is a total different energy which does bypass any of those material physical aspects.
        Plus you actually connected me to the gold of pranayama yoga, so a big thanks goes out to you.

        Like

  • sitting bull 1:01 on 2017-04-26 Permalink | Reply
    Tags: , faith, persevearance, self-develoment,   

    my realtime progress 

    (Deutsche Video-playlist unten!)

    Since people once in a while ask me about my first 1000 days, I sum them up here.
    However, the detailed path is actually described on the right margin of this blog, step, by step.

    • In 1994 in the first 2 months I succeeded to build  up SCK up to 2 1/2 hours
    • From then on I failed hundreds of times for about 15 years
    • And when I realised that I would be capable of doing half already if I only had done 1 second more each day (on average – which makes it a minute more every 2 months,
    • I went for 120 days each of 3,11,22,31 &62 minutes which each took me a year (5 years alltogether)
    • And to build up to 2 1/2 hours I did the legendary 1000 days
    • Whilst keeping up the 2.5 hours I give myself a year  to adjust my occasionally unhealthy lifestyle to the Kriya
    • And then I want to Sodarshan Chakra Kriya (SCK) perfectly for 1000 days

    However, I would like to point out that my intention is not to display my life for judgemental fence sitters who don’t do SCK themselves,
    but my main reason for putting myself in the open with all my difficulties is, so that people like you who reads this right now might get inspired to also join me in practicing SCK yourself (just a tiny bit every day) ❤

    Below is a statistics of every 10 days (early years are estimated but the rise in the second half is logged correct)
    Green is the theoretical virtual build up of a second more daily,
    and blue is my reality.

      

    Update in June 2018:
    For nearly a year I did do SCK irregularly and sometimes long, sometimes short, which was necessary to let go of a too dogmatic “going through the motions” only.
    Instead I did focus a lot on the coherence between my aspirations and my lifestyle so that instead of the hardship of a daily Kriya I had to honestly admit to myself my faults and relinquish nearly all worldly pleasures. This at the moment takes all my energy so that I do build up SCK from scratch literally by the minute so that once I reach 2.5 hours again I hopefully can do it without my neanderthal-lifestyle inhibiting me from a spiritual progress.

     
    • Anonymous 11:47 on 2014-11-21 Permalink | Reply

      Hi,
      I wish you thé best on your practice of sck!
      I did It myself a few years ago. Thank you for sharing your experience. I feel also that It is better to build It slowly.
      I wanted to share some information about this kriya. Gurudev singh master of sat Nam rasayan told us last year during the annual retreat of snr that yogi bhajan said sck Works only if you do It with devotion. Something actually quite rare with westerners. He then told that one way to instill that attitude in the practitioner is to havé him listen to the Narayan shabad while practicing sck. Hope this helps. Have a good sadhana. With love Fateh.

      Liked by 1 person

      • Thilo 17:32 on 2014-11-26 Permalink | Reply

        Thank you for your valuable input, Fateh.
        I thought for a week about devotion and listening whilst doing SCK. Here are my conclusions:
        In the last months I had extensive discussions with agnostics as well as strong believers of different religions and slowly liberated god from the image of an authoritarian grandpa.
        At the same time I became increasingly aware that meditation is not merely a process of calming our brainwaves, but of tuning into the cosmic threat of energy. So now when I think of god or in this case waheguru I think of a huge cosmic body of which we are a tiny cell of.
        This way our western ego does not interfere with devotion – it is all of serving the cosmic body in the best possible way, meaning to find out what we are in order to fulfill our purpose as an atom or a cell. Every cell in this case is of equal value.

        This insight even made me tune in before doing SCK – however, whilst the ma Adi Mantra & Ong Namo have undoubtedly values, I believe that anyone of any religion could tune into by praying to the god of their heart. More important than residing some mantras is in my opinion the mental attitude which comes with it. So someone who tunes into the universe to fulfill ones purpose probably could get more out of tuning in than someone who mindlessly chants a mantra.

        The same applies to me to listening to the Narayan shabad. Regardless of its beauty or aesthetic value I feel that listening to something external whilst doing an exercise which is designed to internalize the mantra of god into ones belly and subconsciousness.
        Therefore I personally find it of much more value to keep alert whether I bring a humble attitude towards meditation, rather than to play the right mantra in the background.

        There are 2 possibilities for us to evolve:
        1. To change our energy with energetic work like Qi Gong or Yoga for example;
        2. To elevate our mind via contemplation, reflection, honesty and right actions.
        The first one suits easterners more who devotedly submit to cosmic energies,
        the latter one works well with westerners path of building up an I whilst reducing the ego.

        Both paths are in my opinion valuable and necessary in order to evolve holistically.
        The first path alone makes you healthy but does not make you wise,
        the second path alone makes you a good person, but still trapped in ancient raw energetic dilemmas.

        Therefore I will take your advice into consideration to keep an eye on my devotion to serve the cosmic organism rather than my ego but I prefer to do SCK in stillness not to be carried outwards.

        Like

      • sitting bull 23:33 on 2018-06-03 Permalink | Reply

        Second reply 3 years later:
        Meanwhile (after having done 120 days of 2.5 hours without any significant results,
        it slowly did sink in that my attitude seems to be the reason why I am spiritually stuck.

        So I did remember this comment and contemplated a long time upon the meaning of devotion.
        This was very difficult for me, because I was educated into a Christian dogma of having to devote myself to a Christian authoritative Father-figure and I simply could not wrap my head around it.

        Trying to totally dedicate myself to the divine I asked JV an Indian who did Prana Yoga since 30 years who told me:

        “God is centric to Religion and not necessarily to Spirituality. Organized religion is a power structure and invented many concepts such as sin, hell and many types of God. BTW, Agnostics is also a very ancient form of Hinduism.
        Yoga, as I know doesn’t mandate belief in any religion or God.
        But, many Gurus and Swamis mixed religion and Yoga.
        You don’t have to be believer in Hinduism or any God to practice Yoga ( or pursue Spiritual Progress).”

        So I am studying masters of Self-realisation and dedicate myself anew to another 1000 days of SCK but beforehand am adjusting my lifestyle to cut out the most extreme distorting substances, such as cigarettes and alcohol and am building my morning sadhana up from scratch again. You will see my progress on the right hand side of this blog.

        Liked by 1 person

  • sitting bull 2:31 on 2014-11-29 Permalink | Reply
    Tags: audio, CD, ,   

    Sodarshan Chakra Kriya Audio beats to aid your meditation count and slow down your breath 

    To help beginners count the 48 belly pumps in Sodarshan Chakra Kriya
    I created some beats to be played until the 16 “WaheGuru”s are internalized:
    https://thilo.bandcamp.com/album/sodarshan-chakra-kriya

    The first 3 minutes are played with the Mantra to demonstrate when to pump the belly,
    thereafter the mantra fades out and meditation bells occur at 3,11, 31 and 62 minutes.

    Meanwhile the beat slowly slows down within 62 minutes
    from a very fast pace for breathless beginners to a Yogi-level of a 1-minute-breath cycle.

    To use those beats I do recommend to put all songs in a playlist, but add Songs 70-108 a dozen times and then sort ist by name. (I purposely named the songs in ascending order according to length.
    Then play it whilst doing Sodarshan Chakra Kriya and pump the belly until the breathing-cycle becomes too long, meaning until you run out of air.
    If that is the case I would recommend to either stop the recording; or repead that song until your meditation is finished.

    The next day delete the first song from the list and continue, so that your breath slows down from day to day. But be aware that the timers are not accurate after deletion of songs,
    so you have to set yourself your own timer parallel to playing those songs.

    This way you kill 2 birds in one stone – you internalize the 48 pumps so that you do not need the fingers anymore, and you learn to slow down your breath – my personal strong experience is that the slower your breath is the more you will get out of Sodarshan Chakra Kriya, especially within the 15 minutes directly afterwards !

    • – –

    Since this Kriya is ancient wisdom I won’t charge anything but leave an option for you to pay something for it. You can use this download as a reflection-exercise to work out how much value you give to it.
    One way to see it is to compare the price of digital CDs and take the average sum;
    another way is to reflect upon what it is worth for you;
    a third way is to remember how much you earn per hour and how much of your time you want to give.
    Whatever you do – you do not have to give it to me – especially if you do not like internet-payments.
    To give something to any organization or people in need is good enough – or to donate them some time.
    Sometimes when I find it difficult to reach my intuition I go by eliminating extremes to land in the center, like “0 is to little, but 100 is too much, 2 is too little, but 50 is too much….” etc…
    Even printing out the instructions and burning the CD can be a service to humankind which might be enough.


    I came up with this idea over 10 years ago and left it unpublished for all that time because a fellow musician recommended to me to add some ambient music underneath.
    Because music conditions emotions I find it counterproductive to play anything whilst working on a neutral state of mind. Therefore I did omit any music (except for 3 ambient bonus tracks which may are not related to SCK and be played separately).

    I would recommend for you not to download the 112 individual tracks individually but the entire album, in order to play around in a flexible way with your desired time length and slow it down over time.

    Except for the alarm sound I only used sampled heart beats and wind or breath to bring it as close to your organism as possible.

    If the 10 seconds breathing is too long for you, contact me and I can mail you mp3s with 9, 8 or 7 second long breaths respectively.
    And for anyone who prefers CDs: Mail me and I can either burn an Audio-CD for you or upload the entire 4-CD-package (of all different lengths) including covers and lightscribe templates to some cloud for you to burn it yourself.

     

     
  • sitting bull 16:06 on 2014-11-08 Permalink | Reply
    Tags: lifestyle   

    Sodarchan Chakra Kriya: about the time and length 

    There is no time, no place, no space, and no condition attached to this meditation.
    Each garbage pit has its own time to clear. If you are going to clean your own garbage, you must estimate and clean it as fast as you can, or as slow as you want. You have to decide how much time you have to dean up your garbage pit.” (Yogi Bhajan)

    I strongly assume that the following is also from Yogi Bhajan,
    because I gathered From the 3HO comunity verbally, that
    • 40 days of daily meditation and all skin-cells have changed, (which has to do with the aura)
    • 90 days and all blood-cells have changed (blood is related to emotions)
    • 120 days the bone-cells have changed and you have changed permanent
    by stamping each cell with your spiritual intention.
    • 1000 days of meditation changes a monkey to a saint.

    My personal recommendation from my decades of expericence for you is:
    1.    build it up over a 2-3 week period increasing 1 “Wahe Guru” each time & do it properly: sit straight and focus on the tip of the nose (at least for 1 breathing cycle to train yourself into that nasty burn that focus causes in the brain – it will get better later – I just experience this ).
    (It took me 2 weeks to be able to hold the breath over more than one cycle – then suddenly I had a break through and was able to meditate for as long as I could)

    Then avoid my mistake: Do not try to do 2 1/2 hours straight away: I did it and it brought up so much stuff that it destroyed my entire life for 24 years – within that time I tried and failed again and again and instead of reaping benefits I did suffer a tremendous sensibility for injustice, loneliness and own mistakes. My entire career was destroyed by self reflection and I even got chronically sick from it.

    Instead do the following which I realized and practiced about 4 years ago:
    2.    Go for 40 days DAILY just 3 minutes. Even if you are invited somewhere and forgot to do it you still can do it on someone’s toilet. Just make sure you did not consume drugs or alcohol beforehand. (Jesus also went for 40 days into the desert to transform himself).
    3. Extend the 40 days to 90 days of daily meditation
    (meanwhile you can increase your practice 1 minute a week up to 10 minutes if you wish )
    (this took me an entire year because I failed many times after around 55 days) Those 50 days between day 40 & 90 are by far the most difficult ones, because they relate to the blood with all its emotions so all impatience and resistance arises in that period.
    4. Stay with the daily practice and extend  your 3 min. Kriya to 120 days. This is not difficult.
    5.    Thereafter do the same program of 120 days but with a minimum of 11 minutes. ( still easy )
    (This also took me another year because I again failed a few times between 50&60 days. However meanwhile I did build it up to half an hour).

    Now you may do step 6,7, and 8 or jump right to step 9.

    1. Someone just told me that she also heard of a 22 minute step, so if you are struggling doing half an hour, you may add 120 minutes of 22 minutes before you do:
      7.    120 days of 31 minutes (meanwhile you can build it up to an hour).
      (This also took me another year). 31 minutes already strained my patience. Even more so:
      8.    120 days of 62 minutes. For this I literally had to give SCK total preference and drop my worldly ambition. I literally was exhausted after each meditation.
      (By the way: the length was measured in heartbeats not minutes, but it is calculated into minutes for todays zeitgeist.)
      (This is where I am at right now and since the beginning of this year I could not overcome 55 days), so I had the constructive idea to kill 3 birds 1 one stone:
      (I try the desired 62 minutes since day 50 of the 1000 days, but I will not increase it until I acomplished 120 days of 62 min in order not to overdo it again and then fail.) Alternatively you could

    9.    start with at least 24 Minutes and increase the time every week just by one minute.
    This way you also will have completed 120 days of 31 and 62 minutes and should reach the 2 ½ hours after 880 days so that you can continue to do
    10.    120 days of 2 ½ hours !
    11.    and by then you will have done Sodarchan Chakra Kriya  for 1000 days nonstop!

    This is of course a very aspired plan and not guaranteed to succeed, but we can change our attitude to failure as they do in the gym: The ones training hardest purposely make repetitions “until failure” which is nothing negative but a sign that they gave their best.
    So if this should turn out to be too much, I will reduce the time but still strive for 1000 days. This way I can later continue building up until I suceed.

    Of course you will not follow my game exactly – this is merely a suggestion to keep you going, because this way you have small steps to accomplish along the way which will keep you practicing daily. This is just my game, so it is not imperative to follow it.

    Additionally I will separate all steps into many levels, so that all of you can comment under the level you currently are. This way we can build a comunity who shares their experiences. This took me 24 years and will take me at least another 3, but maybe by now the time is ripe for you to it all in one go which would then take you 4 years.
    I assume that this will take you something in between 4 and 27 years – as long as your soul needs to adjust to that major shift in consciousness.
    Always remember that you are doing a 180° turn from possibly many lifetimes, so even my 27 years are fast compared to the thousands of years I might have been a Neanderthal !

     
    • sitting bull 18:21 on 2018-02-21 Permalink | Reply

      Infinite_Pause commented here https://sodarshanchakrakriya.wordpress.com/2015/02/08/the-siddhis/ :
      “I’ve started SCK 2 years before with 11 minutes and immediately found it difficult to execute. After many attempts I did 60 days of 31 mins practice continuously without missing a day .
      On 61 st day I missed and started again on the next day.
      A lot of good things happened after the 35th day …”

      It is most important to practice regardless of the results – be happy, but don’t try to recreate or attach to them.

      Keep doing your great work – you seem to be well on the path.
      Make games, just as I do: I “collected” 40, 90 and 120 days of 3,11,22,31,62 etc. minutes each;
      and I also did have an underlying virtual plan of gearing towards meditating a second more every day. This is what got me through the last 24 years, because I failed about 300 days of the 365 of each year, meaning that I did fail about 7-8000 times. I also did not get spectacular results.
      Yet I also see that I did accomplish all different levels and that I would only be on a perfect 2 1/2 hours in autumn of this year. So I will keep going until I reached that level and then go for 1000 days of doing it perfectly – alltogether another 3 1/2 years to go for me.

      Think of an average of 6 minutes more each year, so you already accomplished as much as someone who would have done SCK for 5-6 years !
      Times will come when you suddenly leap forward to the next level – this is something you can not force, but which will come.

      And one more thing:
      If you ever get impatient and want to meditate more in order to evolve faster,
      it is better to first improve your meditation quality by for example:

      • try every once in a while again to focus on your nose (something which I still can’t do perfectly),
      • try to focus on the divine aspect of “Wahe Guru” and you will find out that you can not grasp it.
      • try to be totally in the moment ( and even the Dalai Lama sais that this is still the most difficult part for him)

      you will find out more aspects which you can work on.

      Like

  • sitting bull 2:40 on 2014-11-08 Permalink | Reply  

    Sodarshan Chakra Kriya: physical and practical instructions 

    Here are for your reference merely the physical and practical instructions without the philosophy or benefits:

    POSITION: Sit with a straight spine (either with legs crossed or sitting on a chair with feet flat on the ground) Eyes are focused at the tip of the nose, or closed if you prefer.

    (more about sitting straight & focussing on the nose below the unaltered teachings of Yogi Bhajan)

    MUDRA AND BREATH:
    a) Block off the right nostril with the right thumb. Inhale slowly and deeply through the left nostril and hold the breath.
    Mentally chant ‘Wahe Guru” 16 times, while pumping the navel point 3 times with each repetition (once on ”Waa”, once on ”hey”, and once on ”Guru”) for a total of 48 pumps.
    b) Unblock the right nostril and use the right index or pinkie finger to block the left nostril. Exhale slowly and deeply through the right nostril. Continue, inhaling left nostril, exhaling right.

    TO END: Inhale and hold 5-10 seconds. Exhale. Then stretch and shake the body for about 1 minute to circulate the energy.
    TIME: Suggested length for this kriya is 31 or 62 minutes a day. The ideal is to start at 31 minutes, but you can begin with 11 minutes, then build up to 31, then 40, and eventually 62.

    Yogi Bhajan has suggested that we follow any Kriya with One Minute Breath: 20 seconds slow inhale, 20 seconds suspending the breath and 20 seconds slowly releasing the breath. Do this for up to 11 minutes. If you have trouble with 20 seconds then do 15 seconds. Don’t beat yourself up. This should be a delicious experience where you savor the subtlety of your efforts. This will allow your whole psyche to fully assimilate and digest the Kriya consciously and will help you sustain the effects of your practice.

    Yogi Bhajan said in Gurdwara on Sunday, December 22nd, 2002:
    “Now, most powerful and beautiful is Sodarshan Chakra Kriya.  I thought that I have taught for so many years, now people are ready for it.  We didn’t start teaching it the first day. For me (I do not know about anyone else) it took 30 years to be able to control my left and right nostrils without holding them with my fingers.  And I still do that sometimes when I feel very weak – I use my hand and fingers.  Somebody can say, “Switching nostrils is not needed since the air coming through the right nostril and the left nostril meets.”  We shall not take any responsibility for such wrong practices!   What the hell is one creating? Disturbing the pituitary, the master command gland?  These kinds of jokes will end by themselves, but it will be dangerous for those who practice it wrong.   There is nothing in the teachings which are not clearly stated and which have not worked accurately”

    And another Yogi Bhajan Quote from Sahej.com:
    “The Teachings are the Teachings, and have no one’s personality in them.  I never edit them; you should not edit them.  It is a Golden Chain.  My own prayer is that you can perfect what it is, and go with it.  It is a funny thing.  It is a three thousand year old proven path – it’s not going to stop.  Why do you want to add or subtract something – to satisfy your ego or convince students?  It is very deceitful on the part of a teacher to teach teachings to please people.  So honestly give people what we have.  Teach like me. Teach exactly as it is.  If you are not going to teach Kundalini Yoga purely, then don’t teach it at all. With Kundalini Yoga you are dealing with the life force of the atom.  Don’t play with the pranic energy”

    This is how the Siri Singh Sahib (Yogi Bhajan) keeps track of the counting.
    Inhale (blocking the right nostril with the right thumb, other fingers held straight up in the air). And then I hold, and then I count ’16’ – – how? One. two. three — counts with the pinkie finger, moving it slightly three times. Four. Five, six — moves the ring finger three times. Seven, eight, nine — moves the middle or Saturn finger three times. Ten. eleven, twelve: — moves the index finger three times Thirteen, fourteen, fifteen — moves the thumb slightly for three beats. Sixteen — brings the index finger over to block off the left nostril, as he releases the right thumb from the right nostril. Then Exhale through right nostril.
    You are open to try what works for you.

    — above were unaltered teachings of Yogi Bhajan in order not to change anything.
    ≈≈≈
    The way I counted was that
    I moved my thumbs from finger to finger on each 3 “Wahe Guru” pumps:

    Left Thumb to left Index finger and
    1. right thumb to right index finger pumping “Wa”, “He”, “Guru”, then
    2. right thumb to right middle finger pumping “Wa”, “He”, “Guru”, then
    3. right thumb to right ring finger pumping “Wa”, “He”, “Guru”, then
    4. right thumb to right little finger pumping “Wa”, “He”, “Guru”, then
    Left Thumb to Middle finger and
    5. right thumb to right index finger pumping “Wa”, “He”, “Guru”, then
    6. right thumb to right middle finger pumping “Wa”, “He”, “Guru”, then
    7. right thumb to right ring finger pumping “Wa”, “He”, “Guru”, then
    8. right thumb to right little finger pumping “Wa”, “He”, “Guru”, then
    Left Thumb to left Ring finger and
    9. right thumb to right index finger pumping “Wa”, “He”, “Guru”, then
    10. right thumb to right middle finger pumping “Wa”, “He”, “Guru”, then
    11. right thumb to right ring finger pumping “Wa”, “He”, “Guru”, then
    12. right thumb to right little finger pumping “Wa”, “He”, “Guru”, then
    Left Thumb to left pinky finger and
    13. right thumb to right index finger pumping “Wa”, “He”, “Guru”, then
    14. right thumb to right middle finger pumping “Wa”, “He”, “Guru”, then
    15. right thumb to right ring finger pumping “Wa”, “He”, “Guru”, then
    16. right thumb to right little finger pumping “Wa”, “He”, “Guru”.

    However I want to point out, that both counting systems are just suitable until you internalize the 16 pump cycles. Then you should put your hands onto the knees and feel the 16 beats (I feel them as 4×4 beats now).
    ≈≈≈
    About the posture:
    From the Hindu Tradition (one of the sources for Sikhism) I gathered:
    The Jalandhar Bandha is a yoga position in which the neck is to be bent a little for achieving this bandh. But it should not be bent much. It is to be pressed onto the depression just as a spring is pressed with a little force.
    It has been described in Hathapradeepika in the third chapter:
    “The chin is to be pressed on the chest (heart) after contracting the throat. This bandh eliminates old age and death. The contracted veins in the throat ensure that the liquid from the skies is received here. Hence, the bandh has been appropriately known as Jalandhar Bandh, which means that it destroys any pain in the throat.
    … Who practices this bandh for six months will, no doubt, achieve siddha status.”
    ≈≈≈
    And I also want to emphasize that I read that this exercise is even more effective be done with eyes focussing on the tip of the nose. This will definitely be the hardest part of the entire exercise and everyone I know hates this.
    It is futile to force it, but instead constructive to relax into a forceful non-resistant state of mind which allows the eyes to drift within. (I did set myself from time to time a second short timer repeating itself which reminded me often to focus on the nose again.)
    It has literally to do with a state of relaxed focus and by my experience this leads to a stronger presence, to literally be more in the “here and now” – which is probably why this Kriya is for focus.

     
    • Amy 3:10 on 2018-06-25 Permalink | Reply

      I don’t have complete control of my right hand. My right side has an awful tremor. I use my left hand to block off the nostrils. Do you think this will make a difference?

      Like

    • sitting bull 9:28 on 2018-06-25 Permalink | Reply

      Hi Amy, your question just comes at the right time, because I am just writing a series on the principles behind Sodarshan Chakra Kriya (or spiritual principles in general) and because of that thought about whether someone I know who lost the nerves of his right arm due to an accident could do SCK.

      I know how you must feel, because I once broke my back (in a lucky way, because would it have broken a bit further I would have been paraplegic, but I am not). I could take the fact that I will have only be able to stay of sit upright for a few hours and could not do a physical job, but when I had the fear that I could never reach the maximum spiritual bliss, because my Kundalini may not rise anymore, I asked a longterm pranayama meditator called JV (whom you can reach through my contact form if you wish), and he told me that the Kundalini-Energy would not be blocked by spinal issues. This did comfort me big-time and kept me practicing – in the beginning only being able to sit for 10 minutes at the time, and what do you know – I now can sit for a full 2.5 hours and even start doing things afterwards on top of it.

      In the same way I can comfort you that the good news is: No, don’t worry, SCK will work, because the most important is to take the air in through the left side of the body and let it out through the right side,
      the second most important is that you block the right nostril with the thumb (which is a tiny bit more uncomfortable with the left hand) and block the left nostril with your index finger, because the left nostril is related to the (yin) moon side and the right to the (yang) sun side, and the thumb also is related to the sun whilst the index finger is related to Jupiter, the spiritual aspect.

      Even if someone had no fingers anymore it would work by blocking the right nostril with the thumb area and the left one with the dorsal side of the palm at the opposite side, because it is related to the moon.

      There are other techniques out there which don’t even utilise the left-right nose-breathing.
      This is just a refined version which uses all tricks at once, so I would do it.

      Since you subscribed, you will get my upcoming series of the hidden principles behind all of this and if there are still questions just post them below the correlating articles in the blog.

      Actually: If you do this – your right arm may even improve very slowly in time, just as my back does.

      The reason why your right arm might improve is because in Chinese Medicine is related to blood in general and the liver and gallbladder which both correlate to the etheric soul called Hun. And this aspect , is strongly related to spirituality. Hence spiritual work in general (not only SCK) will adjust that aspect, and since Liver and Gallbladder belong to the wood-element, which correlates to the free flow of energy any kinds of stagnation (which tremors are a pathological symptom of) will be rebalanced towards a free flow of your energy.

      Just be very patient, because this Kriya (exercise) is holistic and will not specifically work on your right arm but your entire personality (so you might cry a few more times on the way there, because it will bring up quite a few literal “in-sights”, which at times can be unpleasant when realising own previous misconceptions).

      Like

  • sitting bull 3:33 on 2014-11-06 Permalink | Reply
    Tags: ,   

    Step 0: How to enter the world of meditation 

    This is a realtime course of my experiences which I pass on to you here.

    The first month was merely for you to get aquainted with the entire information on the SCK Page.
    In the second month the practice starts by getting to know the process of meditation and  slowly build up the exercise.
    Easiest to choose a safe place and time when no one will disturb you and to switch of the phone, if possible the doorbell, and also your computer in order not to get any temptation to jump up.

    a.) Sitting: Sit with a straight spine (either with legs crossed or sitting on a chair with feet flat on the ground)
    A straight spine is not to pull up your shoulders, but to imagine that you are a string puppet which is pulled up by your head so that your spine is straight whilst your shoulders can relax. The neck is to be bent a a little only – not much. It is to be pressed onto the depression just as a spring is pressed with a little force.
    b.) Exercising:

    • Block off the right nostril with the right thumb. Inhale

    slowly and deeply through the left nostril and hold the breath.
    Mentally chant ‘Wahe Guru”
    once, while pumping the navel point 3 times with each repetition
    (once on ”Waa”, once on ”hey”, and once on ”Guru”).

    • Unblock the right nostril and use the right index or pinkie finger to block the left nostril.

    Exhale slowly and deeply through the right nostril.

    Next: Build this up to 16 repetitions within 2-3 weeks.
    How to build up is: The next time you meditate do this twice,
    the third time, three times etc… and by the 16th time meditating you should have build up your breath to be able to mentally chant 16 times “Wa-He-Guru” whilst pumping the belly as described above.

    On the 17th time repeat this  entire procedure (with all the 48 bely pumps (16x”Wa”+”He”+”Guru”) once,
    on the next time twice, etc… until you are capable to do this entire procedure 7 times in a row without a break.

    Since this only takes 1-3 minutes each time, you may now use this opportunity to get aquainted with the general process of meditation. So straight after this exercise…

    c.) Now meditate a little bit:
    Look at the watch before you sit and then just observe your breath and the incoming thoughts, but do not attach to any of them – just let them pass through you. Whenever a thought comes up don’t put oil into its flame by continuing to obsess about it, but let it pass and get back to it after this exercise.

    When you feel impatient you may stop & take a look at your watch to see how big your patience is right now.

    What you learn here is to let go of everything you attach to.
    If you are bored, be grateful that it is still easy, because soon it will get really hard.

    I also would recommend to research spirituality and read about Sodarshan Chakra Kriya,  and download the free audios which I especially created to guide beginners and help advanced meditators to slow down their breath.

    There are a few more articles in this blog – just surf through the tags or categories – and then read up in the web about meditation in general.

    How long should I meditate?
    Because patience is a real difficulty in the beginning there is a simple rule of thumb: If you would add a virtual second more each day you would meditate 1 minute more each 2 months and 2,5 hours after 25 years. Depending on your state of mind and aspiration you are likely to find your level somewhere in between.

    Once you meditate more often you can try to meditate 3 minutes daily for 40 days every day.

     
    • Sitting Bull 5:06 on 2014-11-07 Permalink | Reply

      Let me make the first step and lead by example by telling you how I did build up SCK:
      I only had the written instructions, as you have – actually less than you – only the first part of the SCK description, and I instantly caught on to the idea to have found the highest Yoga Kriya and I also was fascinated about all its worldly & spiritual claims.

      I tried to do the exercise and had tremendous difficulties being capable of holding my breath for the entire required 48 pumps. So I did as many repetitions of the “Wahe Guru” pumps as possible – maybe 10 or so, and then built up each time more. What I found very difficult was after completion and breathing out to instantly breath in through the left nostril again and to repeat the entire part.

      First I was out of breath by the minimal 3 minutes, but within 2 weeks I accomplished to have built up SCK to the full 16 cycles of 3x “Wa”-“He”-“Guru”-pumps.
      Once I was able to complete the 48 pumps it was as if I did have learned to ride a bicycle and I was technically able to meditate for as long as I wanted.

      The only problem – until this day – was and is patience – the same issue all meditation practices have.
      This is why I did recommend to you after the breathing training to also learn to sit still for a while.

      Like

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