Série pour relâcher les peurs et se relaxer

Merci au site spiritvoyage d’avoir partagé cette série avec des photos! Faite en cours en février


It’s impossible to relax when we’re in a state of fear. And most of our fears are caused by the belief that we are separate — separate from others, separate from ourselves, separate from our creator, separate from our dreams, separate from all that we want in this life. At the root, we’re either fearful of losing what we have now or not getting what we want in the future.

Even with hopeful and positive intentions, these fears can easily hide out in our subconscious and creep up unexpected. When we aren’t able to identify and process this fear, it leads to stress and an onslaught of other emotions, as well as physical side effects.

Thankfully, this kriya dissolves tension throughout the body and brings you to a state of calm, where you can “achieve God’s Light in you” and feel a deep sense of oneness. Give yourself this gift, release your fears, and relish in the resulting relaxation.

Kriya to Relax and Release Fear

This kriya can be found in the manual I Am a Woman: Creative, Sacred, and Invincible.

1. Stand Up. Bend forward from the waist, keeping the back parallelrelax-release-fear-1 to the ground. Grab the calves or behind the knees. Begin to flex the spine as in cat/cow. Inhale and flex the spine downwards as if someone were sitting on your back. When the spine is pressed downwards, the neck is arched up. Exhale and flex the spine in the opposite direction, bringing the chin to the chest. Use the hands and feet as a firm base of support for the spine. The legs remain straight. Continue with a steady rhythm, coordinating the movement with the breath, for 7 minutes.

This exercise works on the kidneys and liver.

2. Remain standing and place the hands on the hips. Rapidly rotate the torso in large circles from the waist. Continue this twisting motion powerfully for 9 minutes.relax-release-fear-2

This exercise rejuvenates the spleen and liver. You may feel nauseous as the liver releases toxins.

3. Sit in Easy Pose. Make fists and place them in front of you as if grasping a steering wheel. Begin twisting the body powerfully from side to side. Twist to your maximim. Keep the elbows up and let the neck move also. Inhale left, exhale right, with a powerful breath. Continue for 4 minutes.

This exercise works on the kidneys. The neck must move in order to release the blood supply to the brain.

relax-release-fear-3-24. Remain sitting in Easy Pose. Extend the arms up at a 60° angle, palms facing up, fingers straight and thumbs extended out. Begin to open and close the hands rapidly, bringing the tips of the fingers to the base of the palms. Continue for 7 minutes.

This exercise breaks up deposits in the fingers and prevents arthritis. If you already have arthritis, it may work on improving it.

5. Sit in Easy Pose. Extend the arms out to the sides relax-release-fear-5-1parallel to the ground. Make fists of the hands with the thumbs tucked inside the hands touching the fleshy mound below the little finger. Inhale through the mouth and flex the elbows, bringing the fists to the shoulders. As you exhale through the mouth, straighten the arms out to the sides. Move rapidly and breathe powerfully. Stiffen the mouth into an “O” as you inhale and exhale. Continue rhythmically, coordinating the movement relax-release-fear-5-2with the breath for 6 minutes.

This exercise removes tension from the neck and purifies the blood. In this exercise your fears will leave you when you powerfully project out on the exhale.

6. Still in Easy Pose, begin rotating the fists in small circles at the level of the Heart Center — left fist counter clockwise; right fist clockwise. Keep the elbows straight and fists tight. Move the shoulder blades and the muscles underneath the shoulder area. Continue powerfully for 2 minutes.relax-release-fear-6

This exercise adjusts the muscles under the breasts. If this area is tight, it makes you very uptight.

7. Crouch in Crow Pose, soles of the feet flat on the floor, with the knees wide, and drawn up towards the chest. Keep the spine straight. Make fists of the hands with the thumbs out, and place them near your neck just above the shoulders. Fists stay in this position as you inhale and stand up. Exhale and lower yourself back down to Crow Pose. Continue for 3 minutes.

8. Sitali Pranayam. Sit in Easy Pose and relax the hands on the knees. Keep the spine straight. Curl the tongue and protrude it slightly past the lips. Inhale deeply and smoothly through the tongue and mouth. Exhale through the nose. Make the breath long and heavy. After 4-5 minutes, play the Dukh Bhanjan recording if available, and meditate on the healing vibrations of the Golden Temple and the shabd (sound current of the words). Continue breathing rhythmically, coordinating the breath to the relax-release-fear-8music. Continue for 2 minutes.

Sitali Pranayam is effective against anger, bad moods and temperament. If your mouth becomes bitter, it means you have bad breath, but it is being cleaned out as you do thi pranayam. This shabd, Dukh Bhanjan was sung in praise of that place where many were healed by a sip and dip in the nectar tank at the Golden Temple.

relax-release-fear-99. Continue listening to the recording. Sit in Easy Pose and raise the arms, curving them upwards. Close your eyes and rhythmically move your body to the music. Move as your body feels. Stop thinking and move with the beat. If you can bring your body into exact rhythm with the music, you can go into a state of ecstacy. Continue for 10 minutes.

10. Bowing Jaap Sahib. Sit on the heels in Rock Pose, with hands on thighs. Listen to a recording of Jaap Sahib and begin bowing the forehead to the floor to the Namastang rhythm: Bowing 4 counts. Resting 1 with the music. (Touching the forehead to the ground and rising up is 1 count.)

relax-release-fear-10-1Without the recording the movement is done to 10 beats as follows: Bow down and come up 4 times (to the count of 8) and rest in the upward position, on counts 9 and 10.

Continue for 8 minutes.

This exercise done in Rock Pose has been known to heal any rock formations in the body such as kidney stones and gallstones.

11. Sit in a meditative posture. Lock the hands behind the back ofrelax-release-fear-10-2 the head in Venus Lock, elbows out to the sides and apply pressure, keeping the spine straight. Close your eyes and begin chanting aloud with the Jaap Sahib recording. Copy the very essence of it and feel the vibrations going through your hands to the back of the head as you chant. If the recording is not available, breathe long and gently in this position. Continue 8 minutes. Relax.

Let yourself become calm and together. Feel that you are going to achieve God’s Light in you. Totally remove any difference between yourself and God.

Find more powerful kriyas in  I Am a Woman: Creative, Sacred, and Invincible.

Mera Man lochai- guérir les blessures d’amour


  • Aad such, jugaad such, haibhay such,
    nanak hosee bhay suchMayraa man lochai gur darshan taa-ee
    Bilap karay chaatrik kee ni-aa-ee
    Trikhaa na utarai Shaant na aavai
    Bin Darshan Sant pi-aaray jee-o
    Hao Gholee jee-o ghol ghumaa-ee
    Gur darshan sant pi-aaray jee-o (1)

    Aad such, jugaad such, haibhay such,
    nanak hosee bhay such

    Tayraa much suhaavaa jee-o sahaj dhun baanee
    Chir ho-aa daykhay saaring paanee
    Dhan so days jahaa too(n) vasi-aa
    Mayray sajan meet muraaray jee-o
    Hao gholee hao ghol ghumaa-ee
    Gur sajan meet muraaray jee-o (2)

    Aad such, jugaad such, haibhay such,
    nanak hosee bhay such

    Ik gharee na milatay taa kalijug hotaa
    Hun kad milee-ai pri-a tudh bhagavantaa
    Mo-eh rain na vihaavai need na aavai
    Bin daykhay gur darbaaray jee-o
    Hao gholee jee-o ghol ghumaa-ee
    Tis sachay gur darbaaray jee-o (3)

    Aad such, jugaad such, haibhay such,
    nanak hosee bhay such

    Bhaag ho-aa gur sant milaa-i-aa
    Prabh abhinaasee ghar meh paa-i-aa
    Sayv karee pal chasaa na vichhuraa
    Jan Naanak daas tumaaray jee-o
    Hao gholee jee-o ghol ghumaa-ee
    Jan Naanak daas tumaaray jee-o (4)

    Aad such, jugaad such, haibhay such,
    nanak hosee bhay such
    Aad such, jugaad such, haibhay such,
    nanak hosee bhay such
    Aad such, jugaad such, haibhay such,
    nanak hosee bhay such
    Aad such, jugaad such, haibhay such,
    nanak hosee bhay such

  • Language: Gurmukhi
    Source: Shabd Hazare, Japji
  • Translation:My mind longs for the vision of the Guru’s Darshan
    It cries out like the thirsty song bird for the nectar of your name.
    My thirst is not quenched, and I can not find peace
    Until I receive the Darshan the beloved saint.I give myself, and my soul
    for your Darshan, my beloved Guru!
    Your face is so beautiful, and the sound of your words (shabd) is so filled with inner wisdom.
    It has been too long since this rainbird has had even a glimpse of water.
    Blessed is the land, where you live, my friend and loved one,
    my Divine teacher.

    I give myself, and my soul, to my beloved, my Divine Guru
    An instant away from you, brings darkness
    When will I meet You, my beloved Waheguru?
    I can’t endure this night, sleep eludes me too
    Until I see your home, my beloved Guru!

    I give myself, and my soul to your true home, my beloved Guru!

    By good fortune, I met my Saint Guru
    and I have found that the immortal creator is within the home my own self
    and so I will always serve you and never be separated from you even for an instant.

    Guru Nanak says- I’m your slave, my beloved Lord.
    I give myself and my soul. Servant Nanak lives to serve you.

  • More Information:This is a mantra that is actually a combination of both a mantra and a shabd.  It opens with:Aad such, jugaad such, haibhay such, nanak hosee bhay such

    This mantra is repeated again between each of the first four verses from the daily prayer Shabd
    Hazaray  found in the Sacred Nitnem. After the fourth verse, this mantra is repeated four more times.

    About Shabad Hazaray:  This shabd, found in the Siri Guru Granth Sahib, was written as letters between Guru Arjan and his father Guru Ram Das.  It is beautiful poetry.

    You can read the story abou these letters here: http://www.sikhiwiki.org/index.php/Shabad_Hazaray

Méditation de Noël 2018 – Je réponds à l’appel de mon âme


Si simple et belle, notre méditation de Noël 2018 faite en partenariat avec Yogaroma du bordelais!

Elle va nous porter pendant cette fin d’année, nous reconnecter à notre âme, où que l’on soit et quoique l’on fasse, même en pleine préparation de Noël.

Un premier temps pour faire le calme en soi avec la respiration en une minute et un deuxième temps pour se connecter à son âme.
Inspire pendant 20 secondes
Retiens le souffle pendant 20 secondes
Expire pendant 20 secondes
Pendant 1 à 3 minutes
Méditation pour  REPONDRE A L’APPEL DE L’ ÂME
Posture facile, menton légèrement rentré .
Mantra: le faire vibrer en silence avec la respiration
Inspiration en 7 temps en faisant vibrer : Har Har Har Har Har Har Hari  (har la créativité infinie, hari dans sa manifestation)
Expiration: intérieurement dire : « Je répond à l’appel de mon âme »Mudra: non spécifié
Durée: indéterminée

Série de Noël

Satnam! Comme promis la série pour nous aider à régénérer les surrénales pour une fin d’année sans stress, merci à Jenny Schwartz pour la vidéo ( en anglais mais facile à suivre :+)

Méditation de rentrée Pavan Guru

Bonne rentrée à tous de la part d’Indigo Yoga!

Pour fêter cela nous commençons tous la méditation suivante, Pran Bandha Mantra, pour faire l’expérience de la force pranique avec nous.

PAVAN PAVAN PAVAN PAVAN- le souffle divin

PAR PARA PAVAN GURU- au delà de l’au delà, le souffle en tant qu’enseignant

PAVAN GURU WAHE GURU WAHE GURU PAVAN GURU- le souffle est le gourou, c’est la grande sagesse indescriptible

Version de Guru Shabad Singh:

Explication/ posture :PranBandhaMantra




Satnam Ji pour l’été!

Cette méditation va nous accompagner cet été pour nous dynamiser, explication et musique avec Sirgun Kaur dans cette vidéo: