Yogi Bhajan describes sadhana as 'a personal process in which you bring out your best.' Sadhana is a daily spiritual practice that focuses on going inwards, connecting to yourself and tapping into your inner light. This practice will help unleash creative energy, harness your intuition, improve overall heath, and clear subconscious blocks. Sadhana can consist of yoga, movement, meditation, and pranayama. It is said that committing to 40 days of sadhana practice has extremely transformative and evolutionary effects. To get started, pick an intention for your sadhana, a regular time of day for your practice, and a sacred space in your home to begin your journey inwards. To help you get started, below are some sample Sadhana themes and intentions.
Becoming love itself, we begin to sense the greater possibilities in our lives. We are more aware, connected and open. Practicing and cultivating self care and self love, we are better able to live an authentic and meaningful life.
Begin in seated meditation, brining your hands together in lotus mudra (draw hands together in prayer and then open your hands, maintaining contact between the tips of the little fingers and the outer edges of your thumbs, and spread the other fingers open). Take 10 deep breaths, breathing through an open heart.
Next, lie on your back with a bolster or rolled up blanket along the length of your spine and the legs in baddha konasna (butterfly) with blocks or pillows underneath the knees. Bring one hand on the belly and one hand on the heart. Close your eyes and tune into your breath. Begin to breathe into your palms, feeling the rise and fall of the breath. Let your inhales bring in love and compassion, and let your exhales bring a sense of release. Stay here for 3-10 minutes breathing in love.
RELEASE THE PAST:
Practice this powerful meditation to release old wounds, anger, fear and embrace living in the magic of the moment. This meditation is especially beneficial for supporting the root chakra and will work on releasing deep held beliefs, emotions and feelings all the way back from childhood. This meditation is wonderful to do in the evening as it will positively and powerfully shift your energy for the next morning.
Sit in sukhasana. Close the eyes and stretch your arms straight out at shoulder height. Use your thumbs to lock down the pinkie and ring fingers and extend the index and middle fingers. The palms should face forward with the fingers pointing out to the sides. Inhale deeply by sucking air through your closed teeth and then slowly exhale out through your nose. Keep your jaw relaxed. Continue the meditation for 3-11 minutes. To finish, inhale deeply and hold the breath for 10 seconds while you stretch your spine up and stretch your arms out to the sides, exhale (repeat this two more times).
When feeling stressed and overwhelmed, practice this meditation to bring a sense of ease to the nervous system, to still the mind and center your being.
The mediation begins in a comfortable seated posture with the hands in gyan mudra (thumb and index finger touching) resting on the thighs, and the eyes closed. Take a few deep breaths to begin. Next, inhale through the nose in 8 equal strokes and exhaling through the nose in one long stroke. Continue this breath pattern for 3-11 minutes. The mediation is completed by holding the breath for 5 seconds, exhaling and then again inhaling and holding the breath for 15 seconds, exhaling and one more time inhaling and holding the breath for 15-20 seconds and releasing the breath and relaxing the shoulders. Letting everything go.