40 daga hugleiðsla:
40 daga hugleiðsla er krefjandi. Hún er ekki alltaf auðveld. En þú hefur það sem til þarf. 40 daga iðkun gefur þér reynslu af því að aga sjálfa-n þig og kennir þér að þú getur komist í gegnum erfiðleika í lífinu og gert þær breytingar sem þú vilt gera. Það eiga eftir að vera dagar þar sem þig langar ekki til þess að halda áfram. En þú tekst á við sjálfan þig á þessum stundum færðu stuðning frá sterka hlutanum af þér. Yogi Bhajan orðaði það svona: “Keep up and you will be kept up”. Haltu áfram og á endanum hefur þér tekist að ná einhverju sem skiptir raunverulega máli. Fyrir marga er gagnlegt að halda dagbók í gegnum þennan tíma.
Sjálfsagi: Eins og þú ferð í sturtu daglega – hreinsarðu hugann. Syngdu Ong namo í hvert sinn sem þú hugleiðir / iðkar.
Tilgangur með dagbókinni – að sjá hvað gerist á fínlegri sviðum innra með þér.
Yogi Bhajan gaf okkur mjög sérstaka tækni til að vinna með venjur okkar. Hver einasta kría eða hugleiðsla í kundalini jóga umbreyta okkur á sinn sérstaka hátt. Ef þú iðkar kríu nokkrum sinnum, þá færðu að finna öflug áhrif hennar. Ef þú vilt breyta venjum þínum varanlega og finna full áhrif kríunnar / hugleiðslunnar þá geturðu gert eftirfarandi:
Iðkaðu ákveðna hugleiðslu / kríu á hverjum degi í jafnlangan tíma í senn. Þetta hefur áhrif á venjur þínar á mismunandi hátt eftir því hversu lengi þú stundar hana reglulega.
40 Dagar: Ástundaðu á hverjum degi í 40 daga. Þetta brýtur upp neikvæðar venjur sem hindra þig í að upplifa sjáfla-n þig til fulls í gegnum kríuna eða möntruna.
90 Dagar: Ástundaðu á hverjum degi í 90 daga. Þetta festir nýja venju í sessi í meðvitund þinni og í undirvitund þinni allt eftir áhrifum kríunnar / möntrunnar. Þetta umbreytir þér á mjög djúpstæðan hátt.
120 Days: Ástundaðu á hverjum degi í 120 daga. Þetta staðfestir þennan nýja vana sem krían eða hugleiðslan kom á í vitund þinni. Jákvæð áhrif kríunnar / hugleiðslunnar prentast varanlega innra með þér.
1000 Dagar: Iðkaðu hana í 1000 daga. Þetta leyfir þér að ná meistaratökum yfir þeirri nýju venju, sem krían veitir þér aðgang að í sjálfri- um þér. Þú getur alltaf kallað á þennan nýja vana til að þjóna þér -hverjar sem aðstæðurnar eru.
Mundu, venja eða mynstur er eins konar keðjuviðbrögð í undirvitundinni milli huga, innkirtlakerfis og taugakerfis. Þessi venjumynstur verða til mjög snemma í æskui. Sum þeirra þjóna okkar æðsta tilgangi og önnur ekki. Með því að gera í 40, 90, 120 eða 1000 daga sömu daglegu iðkunina eða sadhana geturðu endurskrifað þessa keðjuverkun. Þú getur byggt upp nýjar djúpstæðar venjur sem þjóna þér til góðs.
Grein um 40 daga hugleiðslu
Leiðbeiningar við hugleiðslu:
Byrjaðu alltaf á að tengja inn með Ong namo og endaðu á því að syngja langt Sat naam.
Best er að finna stað þar sem þú verður ekki trufluð /-aður og best er að hugleiða á þessum sama stað dag eftir dag. Á þennan hátt myndast sérstök tíðni á hugleiðslustaðnum þínum svo að smám saman tekst þér að sökkva þér dýpra í hugleiðslu á þessum ákveðna stað. Þú getur jafnvel búið þér til þitt eigið altari.
Best er að hugleiða á tóman maga og bíða í amk klukkutíma þar til þú borðar. Vertu í þægilegum klæðnaði og BERFÆTT-UR – þá ná fæturnir að anda. Fæturnir geyma 72000 taugaenda sem örva orkuna og heilbrigði alls líkamans. Haltu hita á þér og sérstaklega hryggsúlunni. Þú getur vafið utan um þig léttu sjali eða teppi.
Sittu í þægilegri stöðu með krosslagða fætur eða í hálfum eða fullum lótus. Notaðu einn eða tvo púða ef þú þarft. Þú getur líka setið á stól með beinu baki ef þú átt erfitt með að sitja á gólfinu.
Dagbókarskrif – writing a journal:
The Purpose of Journaling
Yogi Bhajan often asked his students to write on a given topic, to analyze themselves in a self-reflective manner or to journal experiences past or present. The purpose of these writing assignments was to deepen learning.
Journaling is one process that let’s each of us deepen our learning so that we can apply it to our life and gain mastery and wisdom. This is different than simply doing a diary or a descriptive summary of events or personal feelings. These can be done without self-reflection, without a shift in perspective, and without assessing how you could apply the techniques and skills to actual situations. The process we’re asking you to engage in is a learning journal. In this process, you will reflect on your experience with the techniques and perspec- tives developed in the Transformation training. These are the kinds of questions to ask yourself and write about:
What have I learned? How can I apply this to each area of my life? How does it enhance my ability to teach and serve?
Using these techniques, what would I do differently in situations where in the past, I had not applied the awareness engendered by the course? How does my experience and learning affect others?
The Goals of Journaling
Discover the meaning of your experiences in and out of the class as they relate to the course focus.
Connect class experience to real life encounters and your ability to apply your skills with confidence.
Increase your capacity to step back from the flow of thoughts and feelings to establish a perspective on yourself through consciousness.
Strengthen the habit to process your life with intuitive insight and critical assessment.
!Recognize your blocks and your potential. !Instill the values of a Teacher in yourself as you encounter each area of your life.
Care for and cultivate your Self.
Make connections between your perceptions, skills and concepts within each of the five modules in the Transformation training and certification.
Take ownership of your growth and establish the perspec- tive that each of these courses is about your personal, inter- personal and transpersonal awakening, not just techniques or ideas.
How to Journal
There are many ways to journal. The approach we use here is to record observations about yourself, the world, your experiences and your practice—reflect on that from multiple perspectives. Use the insights for yourself and share with oth- ers in your study group or with a mentor.
You can choose to use the basics: paper and a writing instrument. Or use a computer. Or you can even find on-line (free or paid) journals with the ability to customize its design, encrypt the data, print and search the pages. Pick what is comfortable for you to use or what is recommended in your particular training.
Other suggestions include: Date each entry; Customize each day by adding a quotation by Yogi Bhajan on the topic of your course; Use quotes from various sources to broaden the scope of your reflections.
You will be expected to spend at least 3 hours doing this once your journal is set up. In reality, many students find this so useful that they spend 30 to 120 hours on average, over several months. Journaling is for you, during and after the classroom training. The classroom puts all the ingredients together and turns up the heat, but it is applying the tech- niques and processing your awareness and feelings that does the baking. It takes some time, patience, consistency and dis- cipline. Do at least 40 days. We recommend 120 days in order to watch the unfolding of your efforts and make the skills you acquire conscious and seamlessly sewn into your life. Many people keep a journal from one course to the next as they progress through all the Transformation modules to be aware of and reflect on all the changes they go through in this process of becoming a Teacher.
The format of the journal is a bit unusual. For each day you write in five ways:
First, take a few deep breaths. Become still. Open yourself to everything you felt, observed, imagined and did this day. Become open without censorship or editing. Begin to write. You may flow in your writing. You may jump from experience to idea to feeling—as you wish. It is your unique expression. Write about things, internal and external, that relate to the module content. For example, for Conscious Communication, you might note how you spoke with friends, enemies and colleagues; how a critical news event involved good or poor
communication; what insight you received from reading a familiar scripture or inspirational source; or how you became unconscious in an interaction and how you would do it dif- ferently in the future, applying the principles of conscious communication. You may write as long as you like.
Second, look over what you just wrote. Now, from the per- spective of the negative mind, write about the same things. The negative mind filters experiences to protect you, to rec- ognize what is wrong and alert you to error.
Third, immediately write about the same experiences from the perspective of the positive mind. The positive mind filters experiences to find opportunity, things you want, ways to expand or move forward, and skills, feelings or actions you want to use or improve.
Fourth, get into your neutral mind. Now, look at both of these perspectives- the negative and positive minds. The neu- tral mind assesses everything from the perspective of your consciousness, identity, intuition and the short- and long- term consequences. Write quickly about what you note from this perspective. Insights, implications, values demonstrated, integrity in your actions, and recognition of positive and neg- ative effects.
Fifth, go beyond thought for a moment. Enter into the state of zero (shuniya) and from You within you, write a comment. It is a comment between you and yourself. Simple, direct and real. It need not be profound or clever, just real within you. It is often short.
Once you try this process a few times it begins to be easy and flows as you turn the facets of each part of your mind and consciousness to reflect on what you have observed, experienced and done. Many students find it useful to add a color code—a border to each perspective: Red for the negative mind; green for the positive; blue for the neutral; white for the shuniya state; and an earthy grey, tan or yellow for the initial first person writing.
How you write—in blocks, single flows, poetry, conversa- tions between parts of yourself—is up to you. Each of us has a style that flows best and expresses ourself.
Some people are unfamiliar with writing or are shy or unsure. Go beyond your doubts or insecurities—your blocks. Journaling is a simple practice to express yourself and observe you and your life. If you do not know how to start, just start writing without precondition. Or pick one event, idea or feel- ing to start. Some people prefer a structure and systematical- ly ask themselves a number of questions each day as they scan through their experience. Experiment until you learn what works best for you. If you need inspiration or help, ch e ck with your teacher, study partners or mentor. Remember: However you structure your approach to journal- ing, do it with curiosity, joy, alertness and openness.
One way to assess how well you are matching the objec- tives of the “learning journal” is to check if you have, in your own way, covered these five questions:
1. What happened? You wrote descriptions of events, feel- ings, new ideas, issues or situations that apply to the mod- ule.
2. What are your reactions and behaviors around the event, issue, situation or experience? Examined in terms of negative and positive minds, relate what you observed about your own attitudes, feelings and previous knowledge, history or skills.
3. What is the value of the event, situation, experience or practice to you as a person, teacher and student?
4. What is a new understanding of the event, issue, situation or reaction based on all the above? What have you learned about awareness and the area of yoga you are studying?
5. How will you approach the same or similar event, situa- tion, or issue in the future? Indicate what new effort, approach or clarity you will apply and what the result would be.
How to Use the Journal
Doing this journal is a “realtime” process. You are affected by it as you do it. It is also a reflective process that invites occa- sional review. Look back over your insights and gauge how well you have progressed in noticing areas you need to improve, skills you have mastered, and capacities and ideas you have taken into your teaching and daily life.
Your journal can also be used for sharing. Sharing can be as simple as extracting insights, events or issues from your notes and engaging a co-student in dialogue so both of you gain from the experience. If you have a study group you can take time periodically—every 1-4 weeks—to talk about what you observed, the level of change you have been able to internalize and crystallize in your actions and perceptions, and how to solve problems that arose. You could also decide as a group to engage in a meditation process together to sup- port the development of your core capacities. You can also use your journal as a tool for processing with your mentor. If you are in a course that takes place over several weeks or ses- sions, the journal can be invaluable in generating questions for class discussion. It also helps you formulate how you would teach the topics to students in your personal interac- tions as well as in classes.
We hope this journey—through journaling—will enrich your experience in this module or the Transformation course as a whole and that you will be able to turn again and again to your reflections in these pages to inform not only your teaching but your life.