By: Gwen Lawrence

I grew up during the age of Jane Fonda aerobics marathons and “No pain, no gain” mantras. When the way of the warrior was breathing in through the nose and out through the mouth. As an exercise enthusiast and a dancer throughout college, I lived my life this way without ever questioning the theory. Now I know better: Question everything!

Breathing is a 24-7 unconscious act. Breathing provides necessary oxygen to your body, without which the cells of your body would quickly die. But are you breathing the “right way”?

THE PATH OF THE BREATH

The air we breathe is first processed through the nose. The nose is a miraculous filter lined with tiny hairs called cilia. The cilia have many functions: they filter, humidify and warm or cool the air (depending on the temperature) before it enters the lungs. It is estimated that cilia protect our bodies against about 20 billion particles of foreign matter every day!

Once it exits the nose, air passes through the mucus-lined windpipe. This is another avenue to trap unwanted particles before they enter the lungs. Next, air enters the lungs, where the oxygen is pumped into the bloodstream and circulated through the body. In exchange, the air leaving the body carries with it carbon dioxide from the cells, a waste material that is expelled through exhalation.

THE BENEFITS OF NASAL BREATHING

Breathing through the nose is the way our bodies were designed. In fact, it’s been said that breathing through your mouth is about as practical as trying to eat through your nose!

According to experts, most people breathe at 10-20 percent of their full capacity. Restricted breathing greatly decreases respiratory function, which in turn decreases energy levels in the body. Since oxygen is our main source of life, and exhalation is the main way to expel toxins from our bodies, poor breathing can contribute to a multitude of health problems, from high blood pressure to insomnia. Poor breathing may even contribute to some forms of cancer: In 1931, Otto Warburg won a Nobel Prize for determining that only oxygen-starved cells will mutate and become cancerous. That should be proof enough to learn how to breathe properly!

Many of us feel stressed out, overworked, and overstimulated during our daily lives, which leaves us in a chronic state of fight or flight response. Breathing in and out through the nose helps us take fuller, deeper breaths, which stimulates the lower lung to distribute greater amounts of oxygen throughout the body. Also, the lower lung is rich with the parasympathetic nerve receptors associated with calming the body and mind, whereas the upper lungs — which are stimulated by chest and mouth breathing — prompt us to hyperventilate and trigger sympathetic nerve receptors, which result in the fight or flight reaction.

Another reason to embrace proper nasal breathing? It can enhance your workout! John Douillard, author of Body Mind Sport, says:

“To experience the zone in training is our birthright, and it is within the design of our human nervous system to access it. To push ourselves to exhaustion when we have the capacity to allow effortless, perfect performance to flow naturally, from the inside out, seems somehow primitive and a waste of time. I have never heard of a peak experience that was described as painful, grueling or exhausting. Rather, the descriptions always fit the original definition of exercise: rejuvenating, stress-reliving and accessing full human potential.”

Here are a few more of the benefits of nasal breathing:

  • The lungs actually extract oxygen from the air during exhalation, in addition to inhalation. Because the nostrils are smaller than the mouth, air exhaled through the nose creates a back flow of air (and oxygen) into the lungs. And because we exhale more slowly through the nose than we do though the mouth, the lungs have more time to extract oxygen from the air we’ve already taken in.
  • When there is proper oxygen-carbon dioxide exchange during respiration, the blood will maintain a balanced pH. If carbon dioxide is lost too quickly, as in mouth breathing, oxygen absorption is decreased, which can result in dizziness or even fainting.
  • Air that we inhale through the nose passes through the nasal mucosa, which stimulates the reflex nerves that control breathing. Mouth breathing bypasses the nasal mucosa and makes regular breathing difficult, which can lead to snoring, breath irregularities and sleep apnea.
  • Breathing through the nose forces us to slow down until proper breath is trained; therefore, proper nose breathing reduces hypertension and stress.  It also helps prevent us from overexerting ourselves during a workout.
  • Our nostrils and sinuses filter and warm/cool air as it enters our bodies.
  • Our sinuses produce nitric oxide, which, when carried into the body through the breath, combats harmful bacteria and viruses in our bodies, regulates blood pressure and boosts the immune system.
  • Mouth breathing accelerates water loss, contributing to dehydration.
  • The nose houses olfactory bulbs, which are direct extensions of part of the brain called the hypothalamus. The hypothalamus is responsible for many functions in our bodies, particularly those that are automatic, such as heartbeat, blood pressure, thirst, appetite and sleep cycles. The hypothalamus is also responsible for generating chemicals that influence memory and emotion.
  • The increased oxygen we get through nasal breath increases energy and vitality.

PERFECTING YOUR BREATH

Among all natural self-healing techniques, breath work is unique because breathing is the only conscious means of improving, maintaining, and repairing the other unconsciously run systems of the body. Heart rate, blood pressure, circulation, digestion, hormone secretion, and even our mental and emotional states all can be controlled, regulated, and healed through proper breathing practices. Ancient yogis knew this, and modern research and science agree.  Once the body is healthy, nourished and calm through proper breath work, the body can soar to its full potential.

So how do we make sure we are breathing correctly? Here are some tips:

BELLY BREATHING

Belly breathing —in conjunction with nasal breathing — is the most efficient way to achieve optimal health. Many people who breath through the mouth too much are also shallow chest breathers. Poor posture and a sedentary lifestyle contribute to this lazy, ineffective and unhealthy way of breathing. Instead, focus on breathing through the nose and into the belly.

The breathing muscle is the diaphragm, which should rise and fall with each breath, producing a belly movement. This movement massages the stomach and vital organs of digestion, promoting good elimination, another way to remove toxins from the body. This type of breathing also stimulates the vagus nerve, a cranial nerve that starts in the brain stem and extends, down below the head to the neck, chest and abdomen, where it contributes to the innervation of the organs of the body. Besides output to the various organs in the body, the vagus nerve conveys sensory information about the state of the body’s organs to the central nervous system.

NASAL IRRIGATION

One reason people do not utilize the nose for optimal breathing is that they are chronically congested. The age-old practice of Jala Neti, nasal irrigation, is the answer. This practice is thousands of years old, adapted from Eastern medicine. It is as common in the yoga community as brushing your teeth!

Proper breathing oxygenates the body and helps eliminate free radicals by removing pollutants, toxins and allergens. Accumulation of toxins takes place all the time and it is necessary to find safe, natural, non-addictive ways to rid the body of them and restore cells to normal. Nasal irrigation tools, such as neti pots, are a great way to accomplish this. This non-pharmacological therapy involves rinsing the nasal passages with a saltwater solution, helping to rid the nose of allergens and mucus. Nasal saline irrigation has been shown to be a beneficial therapy in the treatment and prevention of sinus infection and allergic rhinitis, and may even reduce the need for antibiotics in those people prone to sinus infections. Using a neti pot will leave you feeling invigorated, will decrease drowsiness, and will balance and strengthen the nervous system.

YOGA POSES FOR PROPER BREATHING

Finally, here are some easy yoga poses and breathing practices to help open your ribcage and achieve optimum breath:

So for the next few days, try to slow down and focus on breathing deeply in and out of your nose!

Self-care, self-care, and more self-care is the motto of the month. Make an attainable plan and take action -MM

New Year Blessings to you all as we sit here in 2020 just like that – the end of a decade and the beginning of another – I did a reflection on the past 10 years and it feels like I’ve passed through many lifetimes…how about you? 

Along the way I’ve observed that life kept getting better when I took care of myself MORE – like expressing my vulnerabilities, boundaries, emotions & healing my triggers from past traumas – from honouring when it’s time to rest in solitude to when it’s time to be social – and to honour those I’ve been blessed to be surrounded by who also respect these wishes when requested. I read a quote awhile back that said the only ones offended by your boundaries are the ones who were taking advantage of you not having any – that resonated with me.

This month is about reflecting on what you’ve been neglecting towards your self care – taking the time to re evaluate your priorities and how they are serving your mind, body & spirit. A few months ago I was having a hard time making a personal decision – my partner told me to do what makes my heart feel most open – and that made it all so clear – I carry that advice with me all the time nowadays, so simple yet I find many of us try to please out of guilt and worry which serves no one, least of all ourselves.

I kicked off 2020 with a 5 Day Kundalini Cleanse which leaves me feeling lighter, energetic & clear.
This is the cleanse if you’re interested and it’s recommended to do it every 3 months to give our digestive system the care it deserves

Day 1 & 5 – Raw Vegetables Only
Day 2 & 4 – Liquids and Soups Only (vegetables)
Day 3 – Lemon Water only

*Herbal teas and lemon water can be had on all 5 days
*No fruits or sugars, no potatoes but sweet potatoes are fine
*Lights spices and oils are fine too 

I’ve created a FREE support group on Facebook where we support one another through Cleanses & Practices, feel free to join the community here 
https://www.facebook.com/groups/977008109340446/

The community is also practicing a 40 Day Frog Challenge – it’s tough going but so beneficial for our creativity, mineral imbalance, clear thinking and digestion – also for the thyroid and parathyroid – they also give you strong thighs and lots of energy! Cheers to self care this is the Kriya of the month.
**Frogs are only advised if knees and eyes are ok – if you feel pains in the sides of the kneecaps don’t do them but if the thighs are a burning you’re on the right track 😉
Here’s a link on how to do the frog pose correctly 
https://www.facebook.com/kundalinitimes/videos/324296758103624/UzpfSTY2NDg3NTMyMDpWSzo5NzcwMTcxOTYwMDYyMDQ/

Feel free to drop me a line anytime with your experiences, comments and/or concerns….
I also have Tuesday and Friday mornings from 7am Malta time open for anyone interested in online Private classes – incredibly convenient.

You can look forward to this month being active, productive and transformational. It is up to you to make it that way and it will take work and discipline.
Get support when you need it so you are not going about it alone, even if it is just the encouragement of others on the same page.
Revisiting your boundaries and setting new ones where needed are another aspect of this month’s potential for improvement and change. – Mystic Mamma

Wishing you all a month of support as you step up your Self Care practice to be the best you can be.

MBY Yoga Related Events in 2020

Weekly KriyaAsana Classes in Gharb, Gozo
https://michellebartoloyoga.com/news/mby-kriyaasana-drop-in-classes-gozo/

Fire, Earth & Ether 
Yoga Sound Bath
With Mawk Phoenix 
Every other Sunday | GOZO
https://michellebartoloyoga.com/news/fire-earth-ether-yoga-sound-bath-jan-5th-every-other-sunday-gozo/

MBY KriyaAsana 200 hr YTT”s
Spring & Fall 2020 | GOZO
https://michellebartoloyoga.com/mby-teacher-training/

MBY Wellness 4 Day Retreat
Fall Equinox | Ontario, Canada
https://michellebartoloyoga.com/blue-mountain-ontario-canada-retreat-house-weekend-yoga-retreat-sept-21-23/ (the dates in the test are right, not sure why they haven’t changed here in the  link as of yet)

MBY KriyaAsana Week Long Yoga Retreat
Fall 2020 | GOZO 
https://michellebartoloyoga.com/gozo-yoga-retreat/

That’s a wrap compadres
Build the life you want to live 
SatNamNamaste
Michelle x

A Yoga & Sound Bath event that will run every other Sunday in Gharb from 19.00 -21.00

Working with the element of FIRE as we silently move through Sun Salutations to cleanse our inner & outer energy fields to live soundscapes by Mawk Phoenix – followed by grounding restorative poses to connect us to the support of the EARTH below & sensing our still selves as we nurture that relationship – deeper into Yin we set ourselves up to rest in the space of ETHER as we meditate on the vibrations of soothing sounds in stillness

Leaving you open & free to create the week ahead in peace & harmony

Dates:

  • March 15th & 29th
  • April 12th & 26th
  • May 17th & 31st (& ongoing)

  • Time: 19.00 – 21.00
  • Location: 17 Bishop Molina Street, Pjazza Praga / Gharb
  • Exchange: 20 euros

Booking is necessary
All levels welcome
Mats & Blocks provided

When we practice together, we support one another

SatNamNamaste 🙂

Yoga came into my life at the age of 28. I was wild, young & free.

I was looking for something to put my energy into. I needed to learn to relax as I was travelling highspeed.

I practiced 3-4 times per week for 6 years, travelled to India and did my 500 hr YTT in an ashram in Rishikesh – I began teaching at 34. My dedication to my self practice has made my  teaching life rich with encounters from students & teachers that ride on the same wave, whether they’re just beginning or are further along on their journey. (see bio for more)

 This semi private (maximum 8 students) 200hr KriyaAsana Teacher Training course provides you with an in depth training to connect to the teacher in you, while releasing blockages and baggage in the body which we’ve carried around for years.

Once you decide to join the training you will then decide what it is you want to heal on a mental, emotional & physical level. The course is then designed around the students needs.

Through our union we dive into self discovery with soul, heart & play where you’ll find your inner mystic and then share that with others that come for your message.

As your guide I will lead you into your own self practice through the teacher training which is where your authentic voice will shine through to bring you all the students who need what you are practicing.

This teacher training will teach you more than how to teach yoga. With a strong intention on personal improvement, psychological flexibility, opening up to allow energy to move through you this course is designed not only to provide students with tools to share the wisdom of yoga with others, yet also to look at their own lives from a spiritual perspective. Each training holds a unique energy, created from like minded souls.

As we train & embody this approach, we open up to the wisdom and the teacher that is already within us all. We dance, we chant, we sing. We find community with like-minded people and we embrace the stillness within ourselves. We call on our intuition for the answers and we speak from spirit to spirit. We dive deep into the experience, free from unnecessary distractions and allow our authentic connection to emerge.

Each day carries an intention, a spiritual lesson of the day, that we each set for ourselves along with the efforts that need to be made to achieve it. Each class will begin with a grounding meditation followed by intention setting. Every week will have a theme and a kriya set to match that theme. This will be the morning layout of our day together.

Then we dip into learning yogic theory, yogic practice & healing through group discussions. During this time we cover the fundamentals of yogic living, including yogic diet, anatomy, meditation, cleansing practices, pranayama, Ayurveda and sharing all the things in our lives we’d no longer like to carry around.

Our trainings also open up to include other methods of healing, calling on not just the physical and mental elements but also the more subtle forms such as energy healing.

We share the Art of Teaching and the Art of Touch, during which students learn to teach a segment of a class in every class we share. We will include Kundalini Kriyas to unravel any blockages in our roots so our serpent energy can rise; a Slow Flow which is a slow, meditative, practice followed by Vinyasa Flow, a more intense, breath-synchronized flow. We also share the fundamentals of intelligent sequencing and explore alignment and adjustment of poses in depth. Each class will end with meditation & kirtan (chanting).

What you will receive:

Spiritual Immersion
Daily Yoga Practice
In-Depth Meditation Techniques and Practice
Yoga Philosophy
Art of Teaching
Art of Touch
Ayurvedic Diet
Yoga Anatomy & Physiology
Kriya Yogic Cleansing
Kirtan Chanting
Energetic Healing Practices
Chakras & Energy Work
Ethics for Yoga Teachers
Life-long Friendships

MBY KriyaAsana Training also Includes:

MBY’s Teacher Training Manual
In class study both practical & theory
MBY YTT Training Certification

As well as:

Working through a process of self-inquiry and personal transformation
Learn to teach, guide & create your own unique sequences
Live the yogic lifestyle, improve your personal practice and develop your Sadhana, your own spiritual practice
Incorporate daily Meditation, Kriyas, Pranayama and Asana
Explore the Art of Teaching through interactive daily workshops and learn through regular peer-teaching starting day one & everyday of the training
Participate and learn traditional Kirtan chants that are all heart based
Study Yoga Anatomy & Physiology and incorporate these principles into your own teaching and practice
Learn the foundation and historical background of yoga philosophy
Explore Chakras, Bandhas & energetic anatomy in your personal practice and your teaching
Practice Advanced Pranayama
Experience Kriyas on a deep level which are yogic cleansing techniques
Focus on integrating Yoga into your life
Discuss ways to bring your Yoga to the marketplace
Learn and integrate holistic health modalities such as massage, energy healing, nutrition (ayurveda) and other forms

MBY KRIYAASANA 200 HR YTT INVESTMENT:

2500.00 euros each for 3 – 8 (max) people

3000.00 euros each for 2 people (semi private)

6000 euros one to one (private)


DATES

Spring  2020

Dates:  March 18 – April 26th

Days:  Wednesdays, Saturdays & Sundays

Hours:  11-6pm

**************

Fall  2020  

Dates:  October 21 – November 15th | November 25 – December 6th

Days:  Wednesday, Saturday & Sunday

Hours: 11 – 6pm

**

*All hours required

*******************

Required Books:

Kundalini Yoga – Sadhana Guidelines

https://www.spiritvoyage.com/yoga/kundalini-yoga–sadhana-guidelines,-2nd-edition/gurucharan-s-khalsa-phd/bks-009056.aspx

Yoga Anatomy:

https://www.amazon.com/Yoga-Anatomy-2nd-Leslie-Kaminoff/dp/1450400248/ref=sr_1_1?ie=UTF8&qid=1525983516&sr=8-1&keywords=leslie+kaminoff+yoga+anatomy

Yoga Sutras:

https://www.amazon.com/Yoga-Sutras-Liberation-Dennis-Hill/dp/142514764X/ref=sr_1_1?s=books&ie=UTF8&qid=1525983559&sr=1- 1&keywords=dennis+hill+yoga+sutras

Yamas & Niyamas: Exploring Yoga’s Ethical Practice by Deborah Adele

https://www.amazon.com/s/ref=nb_sb_ss_i_1_9?url=search-alias%3Dstripbooks&field-keywords=yama+and+niyamas+by+deborah+adele&sprefix=yama+and+%2Cstripbooks%2C339&crid=GXQG30M8LIM9

If you have any further questions please email: info@michellebartoloyoga.com

SatNamNamasteShantiShanti

Online private’s from anyplace in this world from my living room to yours .
Here I am with a young man whose parents I’ve been teaching for years – he has epilepsy and his wise mom thought it would be a great idea for him to do yoga twice / week – he’s in Switzerland and he has committed to a self practice a few days / week  .
.
Our sessions focus on pranayama, getting the blood and energy moving & finding stillness within – it took a lot of slow convincing from his mom to have him agree to this – momma knows best & he has reported that he’s noticing the benefits .
.
Yes it’s not hands on – I use to feel funny about online classes too – yet energetically it’s pretty incredible what we can pick up – feels like I’m in the room with him .
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Yoga demands our listening to be clear – online private’s work more on that than a live class does as the instruction given has to be executed safely without seeing much of a demonstration – when that listening is strengthened we are better able to offer present listening both internally & externally taking the seat of the observer  .
.
Make the technology work for you inside & out
.
.
Online private sessions available

For more info email: info@michellebartoloyoga.com


SatNamNamaste 

And if I fall down then I never ask for someone to pull me back up.

I ask for strength to climb back up myself.

And if I am confused and feeling lost then I never ask someone to guide me or show me the way.

I ask for clairvoyance and deeper trust into my own seeing.

And if it gets dark then I never ask someone else’s lamp to light my way.

I ask for my inner light to shine brighter so that I could light my own path.

It all doesn’t mean that I’m too individual, or not ready to ask for help… it means that I know I have the capabilities to take care of myself, it means that I love to take the responsibility of my own life, it means that I want to use my own inner knowing, to count on my own inner sensing, to find and embrace my own inner power.

I wish everyone to find their own strength. I want to look into the eyes of every single person, to really look into them, to meet them truly as they are, to see their own strength, their own inner wisdom and to reflect it right back at them. So they could remember.

I don’t wish to pull out anyone from the depths of their own learnings, as I wouldn’t want myself to be pulled out. I wish them to realize their own power, as I realize it every single time I fall down and need to get back up. I wish them to awaken to their own inner light and clairvoyance, as I awaken it more and more every single time I find myself in the darkness of my own being.

Instead of being pulled out, I wish to be looked into my eyes and to be reminded that I have my own inner strength, to be reminded to use my own inner wisdom, my own inner power.

I wish we could all have a chance to learn, grow and experience ups and downs to rise above our past selves, to be wiser, more loving, and able to acknowledge our own power, to reclaim our own inner strength, to remember and embrace our own true worth.

– Marelle Kaelep

This workshop will offer a variety of wellness aspects putting us in touch with our capabilities and self reliance = SAKSHAM

MBY & Amber Riya are collaborating to bring you a weekend full of Kundalini, Sound Healing & a traditional Tea Ceremony in the heart of Gharb, Gozo.

Our afternoon will begin with a traditional Tea Ceremony using the highest quality organic puerh teas from the Yunnan region of China the tea ceremony is a simple and silent moment of bliss that cannot really be described but is felt deeply in one’s own experience. This old tradition reaches us with timeless wisdom for the modern age, it is an invitation for us to slow down and settle into ourselves.

Following tea time will be a Kundalini class where Michelle and Amber join forces to create a special class combining the power of a kundalini kriyas set for Self Reliance with the power of sound and the human voice. This class will be a blend of the upbeat and energising as well as soft and soul-nourishing.

When practiced, this kriya helps us to connect with our internal compass to know the truth within. We connect with the infinite self upon which we can rely.

Radiance is blocked by fears. Fear comes with dependence. The only dependence that is acceptable is complete dependence on the Guru in YOU and wisdom, for that will lead to self-reliance vanishing all fears. If your self-reliance is strong, you are protected and those that are with you are protected.

The first exercise balances the aura, while putting pressure on the liver to stimulate cleansing; the second and third exercises open the heart centre to generate self-compassion and surrender of the ego to infinite wisdom; the fourth exercise increases circulation of blood in the liver; the fifth exercise directs the flow of sexual energy upwards and the sixth exercise brings the realisation that as a finite identity we dwell in infinite wisdom. This realisation develops Self-reliance. – KYT

Amber Riya will then lead you through a Sound Healing Ceremony

Music is the old art form that is absolutely loved by every human being on the planet. This, we believe, is because it has transcendent qualities. It resonates with our emotions and through our bodies and minds to create an experience that is beyond this world. Sound healing gives the opportunity for such a transcendent experience in a meditative and healing space. Come
for a journey through the emotions to a place of peace and rest.

Come for an experience of simple yet profound meditation.

If you don’t have Self Reliance what do you have? – Yogi Bhajan

Saturday Workshop

* 14.00 – 15.00 – Traditional Tea Ceremony with Amber Riya

* 15.00 – 17.00 – KriyaAsana for Self Reliance with Live Music

* 17.00 – 18.00 – Healing Sound Ceremony

Cost:

* 70 euros – full payment required to book your spot – Limited to 10 people only –
Payments via Revolut to # 99670342
or
BOV direct deposit
Michelle Bartolo
Account: 16606250015

* Exact address will be given once you are booked

*All levels are welcome
*Blocks and mats provided

SatNamNamaste x

We would like to invite you all to join us on this special intimate musical evening with Mawk Phoenix.

Mawk Phoenix aka Marc Dold is a Swiss-born music creator who resided & worked in LA for 20 years and is now based in Gozo.

In his live performances Mawk builds a unique blend of acoustic guitars and lush, tribal electronic beats and textures , which he calls Acoustica. This is his PR’s description of his album which was officially released last month

‘Listeners emerge from a vast wilderness enveloped in a fog of loneliness and self doubt to find a sonic meadow where senses are brimmed with warmth and exhilarating clarity of self. It’s a sonic journey to a zenith of tranquility & transcendence.’

What others have to say about Mawk Phoenix’s latest album release, This is the Sound

‘Brilliant piece of work’ Back to Culture UK

‘Love it – it’s as if Simon & Garfunkel collaborated with Air’ Funky SX (UK)

‘The sexy Brit vocal like Sting and Peter Gabriel’ NTS Radio (UK/US)

The former producer of hits for artists like Celine Dion, Enya, Peter Gabriel, Nelly Furtado and many more has left the commercial realm to create a very introspective and authentic collection of songs on transformation.

Date: Friday November 22nd / 2019
Location: Gharb

Time: 20.00
Music will start at 21.00

Cost: 10 euros

We will provide nibbles for your palates pleasure…

BYOB

Here are some links to Mawk’s music:

Here is Mawk Phoenix, Singer/Songwriters site:
http://mawkphoenix.com/

Here is Marc Dold’s producer site:
http://marcdold.com/

Spotify, Apple Music, etc:
https://lnkfi.re/ThisIsTheSound_Album

New VIdeo on YouTube:
https://www.youtube.com/watch?v=26U7L-Mm1yY

Mawk Phoenix on FB & Instagram
https://www.facebook.com/mawkphoenixmusic/
https://www.instagram.com/mawkphoenix/

Time to Rise!

Numerology Forecast for October 2019: Strengthen Your Nervous System and Maintain Your Equilibrium

By Nam Hari Kaur

We are entering the final 90 day countdown of a decade, and much is spinning in the collective ethos. There is a sense of longing for so much more than we have previously allowed ourselves, combined with the desire to find our spiritual soul mates to accompany us in the journey ahead.

A great longing abounds in October, and that is because both the Mastery (month) and Gift (last 2 digits of year), are the number 10. These double 10’s comprise the Heart calculation, and with a Heart number of 20 there is an amplified “longing to belong.”

This longing will manifest itself in many forms, and for the yogis among us there is the opportunity of having a breakthrough that will create alignment and synchronicity with our spiritual destiny.

The only question is, can your nervous system handle it? Yes, number 10 is the nervous system as well as the skeletal structure. Include roots vegetables in your diet, such as sweet potatoes, beets, onions, garlic, and turnips. Celery juice and ginger in any form is good for your nervous system, with ginger having the added benefit of helping the spinal nerves.

A beautiful way to move through the last 90 days of 2019 is to practice the “Breath of Ten Meditation to Become Disease-Free.” It creates a pranic force in the Radiant Body, and repels negativity away from you. You are your own spiritual bodyguard!

One of the ways we can directly help our nervous system is by making good choices in our relationships. This month of October will test your boundaries and the ability to say “No!” when you feel overwhelmed by demanding people. And it will get demanding at times, because the frequency is changing yet again on the planet, and not everyone is in a position to handle it gracefully.

The number 10 represents issues of authority, leadership, courage, and the ability to believe in one’s own capacity to handle a situation. When the Radiant Body and nervous system are strong we have a magnetic presence that attracts opportunity and commands respect. In the positive polarity the number 10 is respectful of others, and is a kind and benevolent ruler. In the negative polarity 10 can be tyrannical, with a “Because I said so!” attitude. A rattling of sabers abounds in October so choose your battles wisely, or just stay out of the ring if things get too crazy. And at times, they will.

It is important to keep a broad perspective along with long range vision in order to best understand what is occurring over the next 90 days. The world is not falling apart, it is just restructuring itself in preparation for greater changes in 2020. These changes will manifest in the positive polarity through creative cooperation and our combined conscious vision.

No matter what anything may look like, there are abundant solutions for a win-win outcome.

Looking towards 2020, the number 2 is a feminine energy number, and represents the themes of harmony, balance, support, and creative cooperation. This is a necessary evolution from the number 1 decade (2010-2019), where the themes of independence, personal domain, and “My way or the highway!” have prevailed at times.

It is interesting to me that in America some of the male political candidates have what we call in the world of women, “An evolved female side.” They are solid men, yet still hold a space of sensitivity and inclusiveness. (Yes!)

It is the balance of the masculine and feminine within us all that is now evolving, and this is how we can save the world and have healthy relationships.

Touching back on the theme of the double 10’s in the Heart calculation, everyone at some point this month will be tested in the area of “not giving oneself away.” This means that where you previously have caved in on your personal boundaries and sense of self-respect, you will now be in a position to recognize, “Hey, that’s not for me, and I’m not doing it that way anymore!”

This is a really huge revelation, and will set the tone for 2020 and beyond. You are worthy of conscious balanced relationships, and it requires an effort on your part to maintain the equilibrium.

Equilibrium is the keynote theme of October, as number 10 embodies the dynamic of, “All or Nothing!” That motto can get quite exhausting, and I know this personally because I am a 10 Soul number. Way back in the early days of my training Yogi Bhajan once said to me, “Not too much, not too little.” A good motto to live by.

Within the scope of the Universal Intelligence there is a gaining momentum for change and evolution. If you are ready, willing, and able to ask the higher powers for help and guidance it will be granted. Just sit in a simple meditative posture and say, “My Dear Heavenly Angel, guide me on the path to my heart’s fulfillment and Soul’s longing. Keep me protected and safe in my journey, and bless those around me with your Grace.”

There you go, happy trails to you, and Sat Nam

Here’s a few short videos with descriptions of their benefits & instruction

PROSPERITY KRIYA

All aspects of prosperity; mainly courage & character – the things money can’t buy – prosperity comes from within

BENEFITS:

To become rich & prosperous with wealth and values is to have the strength to come through it. It means transmissions from your brain and the power of your intuition can immediately tell you what to do. By practicing this meditation, you will be in a position to immediately change gears. If you need to go in reverse, you can – If you need to go forward, you can.

Moon mound refers to the outer side of the hand along your pinky finger. The side of the hand along the index finger is called Jupiter. Place the thumbs under the index fingers, thumbs cross below the hands with the right thumb under the left – then hit the Moon and hit Jupiter & this will straighten your head out 🙂

When Jupiter and the Moon come together, there is no way in the world you will not create wealth. I’m not talking of money. Money is a common word. Money is only a medium. I’m talking of a wealth that will come to you – Yogi Bhajan

Do this for 1-3 minutes for a full week or even better for 40 days straight and watch the magic happen

SatNam

VITALITY & ENERGY KRIYA

We all need to be as vital as we can possibly be in order to serve and uplift ourselves and everyone around us. Vitality doesn’t mean just energy; it also means a moral and ethical integrity that guides our identity and our decision-making; a flexibility and tolerance that not only allows for differences but also forgives shortcomings; and a capacity for change that embraces the future with hope instead of succumbing to doubt or fear – 3HO Foundation

BENEFITS:

  • Increased inner vitality & energy 🙂
https://www.youtube.com/watch?v=wYBk3oXgx6s&t=10s





THE IMMUNE SYSTEM BOOSTER – INNER SUN

This advanced immune therapy hits at viruses and bacteria. The head must be covered, or else you can get a headache. This is a kind of tantric kriya. The immune system interacts with the central nervous system, the glands, and emotions. We are each given the strength to encounter life and life’s challenges. We have moral strength, mental strength, emotional strength, and physical strength. All these strengths are inter-connected. We block the flow of that strength when we experience feelings of anger, self-defeat, and blame. To boost the immune system, we must overcome these blocks. The right hemisphere of the brain stores many of the diffuse negative emotions that lead us to depression and to a lower functioning immune system.

BENEFITS:

This meditation stimulates the sympathetic nervous system and the right hemisphere to adjust themselves. In this process you may go through various emotions as the glands start to shift their balance. That is fine. Relax and keep going until you are through the emotional inertia. Then you will feel light, energised, and hopeful.

With gradual practice you can take the time up to 31 minutes. At that level your whole system is cleaned and rejuvenated. The immune system will have new vigour and will not be blocked by inner conflict. This type of breathing is called the “sunbreath.” – 3HO Foundation

Start with a practice of 3-5mins & feel free to share your experience SatNamNamaste x

FROG KRIYA – OPENING THE FLOW OF ENERGY

Frog Pose works on your upper thighs. The stimulation of this part of your body impacts your kidneys, it’s a part of the body where we store fear and experiences from the past. It also plays a big role in our fight/flight behavior, we need those muscles to either run away as fast as we can or defend ourselves. The hormones related to our automatic fight/flight reactions are produced by the adrenals that are situated just above your kidneys.

BENEFITS:

Opening the flow of energy Frog Pose works on opening the flow of energy in the second chakra area of the body, the pelvis and sex organs. It builds your sexual potency and balances the sexual energies. This energy is a very vital energy and again the kidneys play an important role in transforming this energy into Ojas, a vital life fluid that sustains our body. Doing Frog Pose can certainly help you to work with themes connected to the second chakra like your self-esteem, sexuality, creativity and fear. It’s an exercise that can help you tap back into the flow of life. Last but not least this single exercise increases the circulation in your body, builds your stamina, your cardiovascular & respiratory system!

FROG ON 🙂

KRIYA FOR METABOLISM

This particular kriya is going back to the roots of an animal type movement, popcorn jumping up and down. The suggested time is 6 min but start with 1 min/day and slowly increase it. Take breaks if necessary. Always breathing through the nose, cleansing that inner space. In yogic science the sciatic nerve is connected to the brain chemistry balance.

BENEFITS:

We are stretching and strengthening the spine, hamstrings & core. This will help headaches & stagnancy in the blood. Stretches the spine & sciatic nerve which is directly linked to our brain chemistry in Yogic Science

KRIYA FOR A CALM HEART

Practice this kriya when you’re heart is feeling heavy, unloving & you feel a sense of closure happening in your chest. Hands are together and the elbows are up & parallel to one another Pressing the heels of the hands together firmly Inhale 4 sharp inhales from the nose Exhale 4 sharp exhales from the nose

BENEFITS:

A calm, centred compassionate heart

Practice for 1-3 min or until you feel your heart is calmer

To end – inhale & hold the breath in, engage everything from your groin to your belly back and up – hold as long as you can then exhale slowly and feel your experience.

All good facets of the being are through compassion, and that is the heart center. It is the beauty, it is the dignity, it is the ecstasy of the human being. – Yogi Bhajan

SatNam

KRIYA TO RELAESE FEARS & OPEN THE BLADDER MERIDIAN

This kriya opens the bladder meridian to strengthen the kidneys which is where we store our fears. The kidneys are also linked to the nervous system.

Sitting at a 90 degree angle with your legs straight out in front and your arms up – parallel to the earth – inhale up and exhale forward as fast as you can go to the mantra Har Har Har ( on youtube) Be sure to keep your chin in and your spine is straight, as you lift from the lower back

Practice for 1-3 mins

BENEFITS:

One with a strong nervous system has a system more like a large steel barrel with the ability to hold whatever comes their way. This person can experience and process painful events faster as they can allow the experience without avoiding it. This person can experience more depth in meditation and can meditate for hours without distracting pain. When the nervous system develops the capacity to hold pain, then you can heal. You want to create the capacity to hold pain and then the system can bring awareness to it and then release it. – Spirit Voyage

SatNam

KRIYA FOR BALANCING LOWER THREE CHAKRAS

Kriya practice in line with the planetary times during New Moon in Leo supports our 3rd chakra of Sun energy Mercury going direct supports our creativity of how we share our hearts desires – creativity is 2nd chakra . .

Sitting in Sukasana with the hands in the Gyan Hand Mudra & churn the upper torso in a counter clockwise motion – keep the jaw relaxed, teeth separated & close the eyes and gaze at the 3rd eye

Do for 2 mins with steady breath and rhythm Then do 1 more minute as vigorously as you can To end stay centre, inhale & hold – exhale and be still to feel your experience . .

BENEFITS:

Balances lower three chakras – your I AM – I FEEL & I DO centres Helps digestion and all organs that support it – Digestion also refers to how you digest EVERYTHING in life – opens lower spine, creativity, courage & confidence

SatNam


https://www.youtube.com/watch?v=wYBk3oXgx6s