Seven Part Kundalini Yoga Set To T o Treat Treat Addictions Addictions And Compulsive Behavior
This set is published in a psychology book on the use of Kundalini Yoga for treating addiction, although it does not include the t he illustrations for each exercise. The book introduces the set by explaining that it was used to help cure a woman of anorexia and bulimia, and has a short case study. It can also be used to help address other addictive or compulsive behaviors.
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Part 1: Tune In The instructions for this are pretty detailed. More simply put, just put your hands together as if you were praying, with fingers straight, and thumbs against your chest over your heart; take a deep breath and chant “Ong Namo Guru Dev Namo.” Typically this is done three times to begin a yoga set, but for this set it is done 10 to 12 times.
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Part 2: Spinal Flex This is easy and will loosen up your spine. Just sit cross-legged and grab your shins, then inhale as you flex your spine forward and exhale as you pull your navel back in the opposite direction. Do this for 3 minutes.
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Part 3: Shoulder Shrugs Sit cross-legged, and inhale as you raise both shoulders up and exhale as you drop them. This is also known as the “I don’t care” exercise because it shakes loose the troubles of the day and can give you a fresh perspective. Do this for 2 minutes, then lie down on your back and relax for a minute. When you get familiar with the exercise, you can do the more elaborate version below instead.
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Part 4: Ganesha Meditation Make a fist with your left hand, but extend the thumb and pinkie. Then grab your left pinkie with your right hand, also in a fist. Take the left thumb and push it into the notch at the top of your nose. Close your eyes and breathe long and deeply through your nose for 3 minutes. This is a great exercise to do “when you want to change the page” on the way your day is going and start things over.
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Part 5: Gan Puttee Kriya Sit cross-legged, with your hands in the classic meditation posture known as Gyan Mudra. You will touch each fingertip with your thumb as you chant a mantra, starting with the index finger, then middle, then ring, then pinkie. You chant one syllable per finger, and so you repeat the finger sequence 3 times per repetition of the mantra. The mantra is “Sa Ta Na Ma” “Ra Ma Da Sa” “Sa Say So Hung” Eyes are closed, and you keep your navel tight and your back straight throughout. Do this for eleven minutes. You can gradually build your time to 31 minutes.
RA
SA Page 6
MA
SAY
DA
SO
SA
HUNG
Part 6: Meditation for Habituation Do this for 5 to 7 minutes. You can eventually progress to 31 minutes. Another version of the instructions is on the next page.
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Part 7: Meditation for Treating Impulsive Behavior
Eyes are closed. Inhale, and in one breath, chant out loud in a monotone: “Wa-hay Guru, Wa-hay Guru, Wa-hay Guru, Wa-hay Gee-oh” Keep repeating this, once per breath, for 18 minutes.
Second Part:
Continue chanting in a whisper: “Wa-hay Guru, Wa-hay Guru, Wa-hay Guru, Wa-hay Gee-oh”
To end the exercise, inhale and hold the breath as you tighten every muscle in the body. Make a circle with the lips and explosively blow out all the air as you relax all the muscles. Then repeat this two more times.
That’s the end of the set. For starting out, you could just try each exercise for 1-3 minutes, and once you’re comfortable with them, extend the time of the longer exercises, and you’ll find they become easier to do.
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This exercise is not part of the set, but can be practiced by itself, and is recommended as an excellent exercise to help overcome addictions or compulsive behavior. It is a very powerful meditation. You will notice it is very similar to part 5 of the set above, “Gan Puttee Kriya.” It’s usually done chanted, then whispered, then silently, the whispered, and chanted again, each for 5 minutes, but to learn it you might try one minute each. For exceptionally troubling problems they recommend 31 minutes each instead of 5 minutes; it then becomes a 2-1/2 hour meditation.
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