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11

10 Keys for Turning Ideas Into Reality

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Turning Ideas Into Action

The more I live the less impressed I am by just ideas.  Regardless of how good the idea might be, I have come to realize that good ideas in and of themselves are pretty much worthless.  I know many people who are full of good ideas.  Ideas about what they should be doing in life and also, lots of ideas for others too.  Really, it is pretty easy to come up with a good idea or two, the hard part is putting the idea to work, to actually implement the idea.

This, I feel, applies to all dimensions of life.  I am sure you have had good ideas about how to manage your money better, manage your children better, your diet better, your fitness better, your relationships better, your spiritual growth better, etc, etc, but, really how many of those ideas did you follow through on till the end and therefore, reap the final benefits of?  If you have followed through on your ideas, then that is certainly meaningful, but, if you just have some good ideas, that is really nothing very impressive.

Turning Ideas Into Reality

I have found this to be especially true in the arena of spiritual growth.  Many aspirants, initially inspired, formulate great plans for daily meditation and yoga practice, but check with them a month later, and the idea has not been carried out and the practice has fallen by the wayside.  So how do you turn your good ideas into action, so you can enjoy the benefits?  I think the following ten suggestions will go a long way in helping you accomplish just this.

1.  Hone Your Intent:

My teacher Ravi Singh, used to tell us all the time, “Hone your intent.”  I think this is very valuable advise.  If you have a good intention and are not able to implement it immediately, chisel it, sharpen it, hone it.  It is valuable to chew on it and give it strength, so that it does not simple fade away, but, instead remains alive till such time as it has the necessary power to manifest into action.

2.  Use the Golden Rule:

I wrote about the golden rule in the article, How to Stop Making Excuses and Start Meditation Now.  This rule essentially says that don’t try to do things perfectly.  Instead just go for 70% of best and start.  Often perfectionism is the leading cause of procrastination, and a very effective method of overcoming such procrastination is by applying this rule.  Of course, this rule can be extended to other areas of your life and not just meditation.

3.  Act Now, Build Momentum:

Again this is a topic close to my heart and I have written about it in the article, The Art of Spiritual Time Management.  Essentially the idea here is to immediately act on a good idea or problem that you have.  You will find that the more you just get down to doing things, implementing things, the more a certain momentum starts to build, and inertia and laziness diminish.  So if you have good ideas, try to act on them now.

4.  Use Righteous Anger:

This is probably the one positive application of anger*.  If there are things you have been meaning to do and are angry with yourself for not getting them done, I say good.  Get angry with yourself, it’s ok.  In this case the energy of anger will serve as a positive force in getting you off your butt and on the path of productivity.  This type of anger I call Righteous Anger.

(*If you are suffering from depression or have anger/self-hate issues, then this technique is of course not recommended).

5.  Make a Plan:

One of the best methods of getting things done is by writing down what it is you want to accomplish in a particular day.  This list will nag at you and perhaps that is what you need in order to start implementing.  Making a list is definitely very helpful if you have too many things to do and don’t know where to start.  The list will help prioritize those ideas which are most important and thus, help insure that you act on them at the very least.

6.  Use Your Resources:

Often constraints of time and energy are the limiting factors which prevent you from actioning your ideas.  To overcome these obstacles, see if you can better utilize the resources around you to help free up the time and energy you need in order to act.  It could be leaning on a relative to help out with some babysitting, or getting a laundry service to handle that chore.  You will see that once you start to look for solutions, life will start to make things possible.  As they say, where there is a will, there is a way.

7.  Organize Your Life:

This is along the lines of the suggestion above, but here what I am suggesting is that you set up your life to make it as easy as possible to act on your ideas.  So, for example, if you want to start a blog, maybe get yourself a cheap laptop, or if you want to meditate, set up a meditation space, etc.  You will find it much easier to start and sustain your program, if you set-up your life to help facilitate it.  For those looking for more tips on setting up a consistent meditation practice, you can read the following 2 articles:  Essential Meditation Tips and Tools & Top 5 Mistakes in Establishing a Daily Meditation Practice.

8.  Be Willing to Sacrifice:

If you are looking to turn your good ideas into reality, you must be willing to sacrifice.  You may very well have to watch 1 hour less of TV, or wake up an hour earlier, surf the web less, or play less video games.  If you are really interested in living a full life, and being true to your inner callings, a little sacrifice may most certainly be required.

9.  Be Willing to Work Hard:

I know all that stuff about the Law of Attraction and Follow Your Bliss, etc, but, there is no substitute for hard work.  If you really want to reach your potential, then you have to be willing to work for it.  Most great accomplishments demanded hard work, and it is likely to be no different for you.  So embrace hard work, don’t shy away from it.  In fact, you may ultimately realize that doing is as much fun as achieving.

10.  Practice Visualization Meditation:

Quite simply visualization meditation works.  Visualize your idea manifesting.  Whether that be a Yoga Center you want to open, a shape you want your body to be in, or a book you want to write.  Visualize it happening and allow life to you help you manifest it.  The following popular article goes into details for manifesting your desires: 4 Keys Laws for Manifesting Desires.

Summary:

An example from my own life, where I have used and continue to use all the above suggestion to turn my idea into reality, is this very blog.  Writing, maintaining and growing Mastery of Meditation and Yoga is not easy I confess, but, I can honestly say that putting this idea to work and creating this website has been one of the most satisfying aspects of my life.  So I hope you too find the suggestions above useful and that by using them, will begin to manifest and benefit from the good ideas that you are blessed with.

12

Kundalini Yoga Bow Pose for Eternal Youth

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Kundalini Yoga Bow Pose for Long Life

Hatha Yoga Dhanur Asana for Total Healing

Bow pose or Dhanur Asana is perhaps the face of yoga.  It is another one of those yoga poses that is worth incorporating into your daily practice.  It is not as difficult as Wheel Pose, which is detailed in the article, Advanced Yoga Technique – Wheel Pose, but it provides many of the same benefits and a few more when done the special Kundalini Yoga way.

Bow pose is again common to both hatha yoga and kundalini yoga and thus, is a part of both the e-books that are available on Mastery of Meditation.  The Free Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini Yoga Poses E-Book.

Bow pose has a long list of benefits, specially for the entire digestive system, but the technique employed by kundalini yoga when practicing this posture, is the real secret for unleashing it’s full potential.  In kundalini yoga, we rock back and forth in bow pose, thus giving our entire abdominal area a terrific massage. 

Kundalini Yoga Bow Pose

Practicing bow pose in this way is reputed to help you maintain eternal youth.  Although that might be a slight exaggeration, my yoga teacher Ravi Singh, pointed out that he knows of a particular yogi in California who rocks in bow pose for 20 minutes daily, and his age was impossible to tell.  Of course, don’t jump ahead to this advanced method, until you have first mastered the basics of this posture.

If you are looking for more information on Kundalini Yoga practice.  I recommend the following 3 articles as good starting points: Introduction to Kundailni Yoga, 10 Important Guidelines for Kundalini Yoga Practice and Dangers of Kundalini Yoga.

Below you will find an illustration of Bow Pose (Dhanur Asana) and details regarding this fundamental yoga posture.

Yoga Bow Pose for Eternal Youth

Picture of Yoga Bow Pose (Dhanur Asana)

 

Yoga Bow Pose Practice Details:

a. Step-by-Step Instructions for Kundalini Yoga Bow Pose:

  • Start by lying on your stomach with your chin on the floor.
  • Next, bend your knees and bring your heels towards your buttocks.
  • Beginner Yogis:  Reach back and grasp your ankles, keeping the rest of your body on the floor.  Pull your heels into your buttocks.
  • Intermediate Yogis: Raise yourself up off the floor as shown in the illustration above, by pressing your ankles away from you.  Your chest and thighs should be raised off the floor.
  • Advanced Yogis: Rock back and forth in bow pose, inhaling as you come forward, exhaling on the way back.

b. Duration for Kundalini Yoga Bow Pose:

  • 15 seconds – 5 minutes.

c. Benefits of Kundalini Yoga Bow Pose:

  • The ultimate yoga pose to improve and perfect your digestive system.
  • Excellent for your respiratory system, to relieve breathing problems and ailments such as asthma, etc.
  • Good for the entire spine and back.
  • Great pose for improving the overall flexibility of the entire body.
  • Helps improve overall health and wellbeing.
  • Good for weight loss.

 

d. Practice Tips for Kundalini Yoga Bow Pose:

  • Progress gently towards the advanced version.  For some, even the beginner version is difficult to get into, in which case just bring your heels as close to your buttocks as you can, and reach as far back with your arms as possible.
  • Do not eat for at least 2-3 hours before practicing this posture, or you will be quite uncomfortable.
  • Careful of your knees and back when doing this pose.

Online Kundalini Yoga Sets Using Bow Pose:

(Coming Soon).

13

Relaxation Meditation Technique for Immediate Stress Reduction

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Summary: A simple yet effective relaxation meditation technique from the ageless wisdom of Kundalini Yoga to help you reduce stress, dissolve anger and find peace and tranquility within.

Relaxation Meditation Technique for Stress Reduction
Free Guided Meditation Book for Daily Practice – Chapter 7

Video of Relaxation Meditation Techinque

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Background of Relaxation Meditation Technique for Stress Reduction:

This relaxation meditation technique was taught to me by Ravi Singh during my teacher’s training program without much fan fare I recall.  It was presented in one of the 8 hour long Kundalini Yoga classes and I immediately took a liking to it (yes you read that right about the 8 hour long Kundalini Yoga classes during the teacher’s training program! :-). 

As far as relaxation meditation techniques go, this one is very simple.  There are no mantras to chant, no imaginary places to visualize and visit, no self hypnosis, no elaborate Yoga Nidra scripts to follow for releasing muscle tension, none on that.  All that is required is a simple Yoga pose and your breath.  Don’t get me wrong here, soothing mantra meditations, peaceful visualizations and conscious body relaxation are very effective meditation techniques for relaxation, anger management and stress management, it’s just that the beauty of this technique, which caught my attention, lies in its simplicity.

Tools for Relaxation Meditation Technique for Stress Reduction:

  • If you are alive and breathing you can practice this meditation.

Benefits of Relaxation Meditation Technique for Stress Reduction:

Primary Benefits: 

  • Promotes mental and emotional relaxation, peace and tranquility.
  • Reduces stress.
  • Dissolves anger and irritation.
  • Promotes calmness and harmony.

Secondary Benefits: 

  • Improves the respiratory system.
  • Promotes health, wellbeing and longevity.

Cautions for Relaxation Meditation Technique for Stress Reduction:

This meditation technique might turn you into a Saint, please be fore warned :-).

Guided Relaxation Meditation Technique for Stress Reduction:

  • Sit up in any comfortable relaxed position, preferably with the spine straight.
  • Bring your gently hands into prayer pose or Namaste Yoga pose in the following way.  Have your upper arms along and touching the sides of your ribs such that your elbows are near your lower ribs.  Have your palms together (like in prayer) and have them 6-12 inches away from your chest.  Cup your hands slightly so the palms are not touching and allow a small space between your thumbs.  The thumb tips though are touching, it’s just there should be a small gap between your thumbs leading into the space between your slightly cupped palms.
  • Have your eyes 1/10th open looking down.
  • Take 5 long deep breaths through the nose and then move on to the next step.
  • Now breathe in deeply through the nose and breathe out slowly through the mouth aiming your breath at the gap between your thumbs.  As the cool air hits your thumbs and enters the space between your palms you should start to feel tremendous calm and relaxation wash over you.  Anger and stress should simply start to dissolve and you should start to feel mentally and emotionally tranquil and peaceful.  The cool gentle air along with the posture are the keys to the effectiveness of this simple relaxation meditation technique.
  • Continue the meditation by breathing in deeply though the nose and slowly out the mouth into your hands as long as you wish or until all the anger, stress, irritation and/or tension is completely dissolved.

Meditation tips for Relaxation Meditation Technique for Stress Reduction:

  • You may try this meditation technique with your eyes closed as well, if you find that works better for you.
  • You should adjust the distance your hands are away from your chest by ensuring that when you breathe out the air is cooing the inside of your palms.

That concludes the Relaxation Meditation Technique for Stress Reduction.

Internet Resources to help with Relaxation, Stress Management & Anger Management:

Stress Management from OptimalHealthConcepts
 CDC Stress Management Documentation
Wikipedia for Anger Mangement

14

Powerful 4 Part Deep Breathing Exercise for Vitality – Free Online Yoga Pranayama Book – Ch 3

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Powerful Deep Breathing Yoga Exercise

Yoga Pranayama #3

 

Video of 4 Part Deep Breathing Exercise

(From Yoga Pranayama Video Series – Deep Breathing Exercise)

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Background of 4 Part Deep Breathing Exercise:

This is the yoga breathing technique that my Kundalini Yoga teacher, Ravi Singh, almost always started our classes with.  This is because despite being a simple breathing exercise, its ability to open up and get one’s energy going is astonishing. 

In addition to awakening one’s energy, this particular yoga pranayama also has other significant benefits which I will detail below.  Whether you are new to Yogic breathing techniques or an expert, this particular breath control exercise should be a permanent member in your goodie bag, which you can pull out anytime you need to fire up and vitalize your pranic body (energetic body).

Deep Breathing Exercise

Benefits of Yogic 4 Part Deep Breathing Exercise:

Primary:

  • Rapidly oxygenates your blood, thus helping the body heal, detoxify and remove waste more effectively.
  • Increases the amount of Prana (life-force) you are bringing into your system.
  • Improves the elasticity of the lungs and increases respiratory capacity.
  • Activates the energy flows in your body.

Cautions for Practicing Yogic 4 Part Deep Breathing Exercise:

  • If you feel dizzy when practicing this breathing technique, you should stop and substitute normal breathing.  If you suffer from vertigo, you should use caution in practicing this breathing exercise.
  • You should be careful practicing this pranayama if you have high blood pressure, heart disease or suffer from stroke or epilepsy.

Step-by-step Instructions for Yogic 4 Part Deep Breathing Exercise:

  • To practice this breathing exercise sit up in a comfortable position.
  • Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention.  This will align the spine with the back of your head.
  • Close your eyes.
  • Bring the palms of your hands together at sternum level (like when you pray), but have them 2-4 inches away from your chest.  Your elbows should be up such that your forearms are parallel to the ground.
  • Press the palms of your hands together applying equal pressure to both sides.  The pressure should be firm but not excessive.
  • Relax your diaphragm and stomach muscles.
  • Now inhale in 4 sniffs and exhale in 4 sniffs.  So you are breaking up 1 inhalation into 4 equal parts and breaking up 1 exhalation into 4 equal parts.  By the fourth sniff, during the inhalation, you should have completed filled your lungs with air and by the fourth sniff, during the exhalation, you should have completely expelled all the air.  Completely inhaling and exhaling by the last sniff is a key part of this breathing technique.  That’s it, continue for 1-5 minutes.

Secret of Yogic 4 Part Deep Breathing Exercise:

The real benefit of this yoga pranayama is hidden in benefit number three listed above (increases lung capacity).  According to Yoga, your evolution can be triggered simply by the capacity of your respiratory system.  When it reaches a critical threshold relative to your size, you evolve.  By partitioning the breath, this particular breathing technique forces you to maximize the use of your lungs.  Thus, helping them expand and absorb more prana (life-force) from the air. 

Generally, in everyday life we don’t use our full lung capacity and over time this capacity diminishes.  So take a bold step towards your spiritual growth and include the Yogic 4 Part Deep Breathing Exercise into your daily yoga practice.  It is a great way to start and will go a long way in helping you finish.

This concludes the Yogic 4 Part Deep Breathing Exercise. 

15

Accelerating Interest & Rapid Growth of the Yoga Classes Without Advertising

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Silent Mind Meditation & Yoga Center:  New Jersey Yoga & Meditation Classes

The Silent Mind Meditation & Yoga Center is evolving fast.  This past weekend when the original students arrived for their Classes they noticed the changes immediately.  Where before we had simple sign in sheets, we now have class rosters, where before I had to remember announcements (which is not my strong suit :-), we now have a board for this and other information.  Along with this, other improvements, both, visible and behind the scene were also implemented and continue to be implemented as we speak.  This is all being driven by the accelerating demand and interest for the Yoga & Meditation Classes.  Simply put, I can’t keep up with all the emails, phone calls and letters (yes good old snail mail :-) that I receive expressing interest in the classes.  If I don’t get organized, I will end up with classes that are way overfull and other unpleasant messes.  I am very happy that the center is growing vibrant and strong.

Rapid Growth of the Yoga Classes

When I was taking my Teacher’s Training course with Ravi Singh, he had a class devoted on how to set-up and run a Yoga Center.  In it he mentioned something very interesting which has since stuck in my mind.  He said that his teacher Yogi Bhajan told his students that when they set up their Yoga Centers they did not need to advertise.  Ravi of course mentioned this to us, but, at the same time smiled and said he recommends that we most certainly advertise.  I mention this now because I was thinking about advertising my classes, but, each week as I get more and more students I am wondering if there is any need to.  Wondering if Yogi Bhajan knew something we didn’t.  I, of course, have the Mastery of Meditation Website and I have listed the Silent Mind Meditation & Yoga Center here and there, but that’s about all I have done.  Nothing more and certainly nothing that I have had to pay for.

The students were mentioning the various ways they came upon the Silent Mind Meditation Center, with some manifesting it using the power of their intention and the law of attraction, others finding it with a simple click on google and many through word of mouth.  This momentum feeds on itself.  More students benefiting and happy with the class, recommend it to those they care about, who then carry the message to others, which is creating this exponential affect.  I want to thank all my students for these recommendations they have made and for the rapid success of the Yoga Center.  This center belongs to them.  Ultimately, they will shape its future with their energy, mind and participation.  As long as I have their support, I doubt I will ever need to advertise.

As promised to the new students in the classes, below are the links to the sets we did in the Beginner’s Kundalini Yoga class, which are online on this website.  The Sunday Kundalini Yoga class students are now doing tougher sets which I have not uploaded to the website yet.  In fact they are doing one of my teacher’s favorite Kriyas’ — The Warrior Workout.  I do plan to putting these more advanced sets on the website as well, so that they can also be available to those who are practicing on their own using the Free Online Kundalini Yoga & Meditation Classes – click here.

Below are the Links to the various Pranayama Exercises, Kriyas & Meditations we did in the Beginner’s Kundalini Yoga Class and the Gentle Yoga & Meditation Class.  Please continue to practice on your own and develop your home Yoga & Meditation Program so that you can maximize the benefits bestowed by these profound sciences.

3 Step Rhythmic Breathing (3srb) Master Pranayama Set:

Breath of Fire Breathing Exercise

Spinal Warm-up Kundalini yoga Exercises

Morning Wakeup Kundalini Yoga Exercises

Zazen: Zen Meditation Technique (Breath Meditation)

16

Breath Control & Yoga Pranayama Book – Breath of Fire Breathing Exercise – Ch 1

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Breath of Fire Kundalini Yoga Pranayama

Yoga Breathing Exercise #1: The Breath of Fire

 

Free Online Yoga Video of Breath of Fire

 

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Video is from the article: Breath of Fire Video – Free Online Yoga Videos


What Is The Breath of Fire Kundalini Yoga Pranayama:

The first Yoga breathing exercise we will explore lies at the heart of Kundalini Yoga practice, it is the  legendary Breath of Fire Yoga Pranayama.

As mentioned above this breathing exercise is absolutely essential to the practice of Kundalini Yoga.  The roots of this pranayama are impossible to trace but I would like to thank my teacher Ravi Singh under whose expert guidance I learned this technique.

Breath Control

Tools Required for Breath of Fire Kundalini Yoga Pranayama:   

Just your nose :-D.

Benefits of Breath of Fire Kundalini Yoga Pranayama:

Primary:

  • Quickly oxygenates your blood, thus helping the body detoxify itself and remove waste more effectively.
  • Builds lung capacity and helps purify the respiratory system.
  • Generates heat and increases your level of energy by activating the energy flows in your body.
  • Syncronizes your entire system under one rhythm, thus promoting greater internal harmony and health.

Secondary:

  • Balances and strengthens the Nervous System.
  • Magnifies the benefits of exercises done in conjunction with this breath.
  • When done forcefully, the pulsating of the diaphragm massages the internal organs, thus improving the digestive system.

Cautions for Practicing Breath of Fire Kundalini Yoga Pranayama:

  • If you feel dizzy when practicing Breath of Fire, you should stop and substitute normal breathing.  If you suffer from vertigo, you should use caution in practicing this breathing exercise.
  • If you are menstruating you should not practice Breath of Fire, use Long Deep Breathing instead.
  • You should be careful practicing Breath of Fire if you have high blood pressure, heart disease or suffer from stroke or epilepsy.  Also, if you have acid or heat related gastric issues such as ulcers you should use caution.

How To Do Basic Breath of Fire Kundalini Yoga Pranayama:

  • To practice this breathing exercise sit up in a comfortable position.
  • Elongate your spine upwards, lengthen your neck and subtly bring your chin back and in like a soldier at attention.  This will align the spine with the back of your head.
  • Close your eyes.
  • Rest your hands in any comfortable position.
  • Relax your stomach muscles.
  • Now begin to breathe rapidly through the nose with equal emphasis on the inhalation and exhalation.  It will be like very fast sniffing.  Keep the breath shallow, just at the tip of the nose.  Proceed at a comfortable pace and establish a steady rhythm.  Pay no special attention to the chest or diaphragm other that staying relaxed.  You will find the stomach pulses on its own in rhythm to the breath.  That’s it, continue for 1 minute.

How To Do Intermediate Breath of Fire Kundalini Yoga Pranayama:

  • Perform the breathing at a faster pace.
  • Increase the duration of the exercise to 3 minutes

How To Do Advanced Breath of Fire Kundalini Yoga Pranayama:

  • Build up the pace and power with which you do the breathing.
  • Build up the time for this pranayama to 11 minutes.

Secret of Breath of Fire Kundalini Yoga Pranayama:

So the trick question is, “How many breaths are you taking when doing the breath of fire yoga pranayama”?  This will be of some special concern to those who believe in the idea that each of us is born with a preset number of breaths and once we finish our quota – the fat lady sings.  So for those folks it would be rather alarming to practice this exercise regularly, as they would be drastically reducing their life span – but, thankfully they need not worry.  The beauty of this breathing exercise, aside from its lengthy list of benefits, is that it registers to the brain as only 1 breath.  So put your worries aside and enjoy the practice of this pranayama which I have found to be one of the real gems of Kundalini Yoga.

17

3 Most Powerful Yoga Pranayamas and Kriyas – Sodarshan Chakra Kriya – Part 1

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Sodarshan Chakra Kriya – Part 1

Most Powerful Yoga Pranayama Free Video

Sodarshan Chakra Kriya Video

YouTube Direct Link –> Kundalini Yoga Kriya Video – Sodarshan Chakra Kriya

 

Pranayama, the science of breathing and breath control, is undoubtedly one of the greatest arts one can learn and practice for spiritual growth and personal development.  It holds within itself the power to transform the lowest most gross to the highest most refined.  This transforming power of pranayama can act upon any and all levels of your being, whether that be physical, emotional, mental or spiritual (energetic).  This science has been perfected over the centuries in the East and was mostly kept secret, only handed down verbally from Guru to a deserving disciple.  Now, it is much more available to those who seek it, but I still feel that the knowledge really only finds those who are deserving of it.  Having said that, life has brought you here now, so take this opportunity and discover the tremendous power of the Science of Pranayama.

Most Powerful Yoga

The 3 Pranayamas I am going to present here are typically not for beginners.  Fortunately, all 3 have modifications, which you can start out with first before building up to the advanced techniques.  I will also present these modifications here and I strongly suggest you start with them first before jumping ahead to the advanced techniques.  In moving forward sanely, gently and systematically you will prepare the system to better handle the affects of the advanced forms.  This systematic approach is not only much safer, but is also better for extracting the full benefits of the pranayamas.  Part 1 of this series is about Sodarshan Chakra Kriya.  Before I go into Sodarshan Chakra Kriya, I want to give some quick guidelines that should be followed for all 3 pranayamas in this series.

Basic Guidelines for practicing Pranayama:

  1. Do not practice any advanced pranayama if you are unwell.  Only do light easy pranayamas.
  2. Clothing should be loose and should not restrict the movement of the abdomen.  Our breathing is already very shallow, we don’t need to compound the issue further by hampering the natural movement of our diaphragm.
  3. Your stomach should be empty.  Which means you need to wait at least 2-3 hours after a meal before practicing pranayama.
  4. If possible practice in the early morning.  Early morning is the best time to practice your sadhana (spiritual work).  For more information and help on this you can read The Secret on How to Become an Early Riser.
  5. You should sit in a comfortable position, preferably in some variation of cross legged (sukh asana).  For more information on  sukh  asana or other positions you can sit in (like a chair) see Silent Mind Meditation Program: Basic Meditations – Chapter 7.
  6. Most importantly, DO NOT STRAIN.  I cannot emphasize that enough.  Take your time, you will enjoy your practice more and you will be able to establish a regular routine as you will not dread doing your daily work.
  7. One last thing.  The pranayamas being taught here, when practiced sincerely over time, can bestow great power to the practitioner.  Normally, these techniques were not transcribed and as mentioned earlier, were taught only to those held in great trust, so I ask you to respect that trust and agree to not in any way misuse the powers obtained from the practices described below.

Sodarshan Chakra Kriya:

Background:  Sodarshan Chakra Kriya (set) was taught to me by my Kundalini Yoga teacher Ravi Singh who studied it under the guidance of Yogi Bhajan.  It dates back a few thousand years and is reputed among all the known Yogas, including Kundalini Yoga, to be the most powerful Pranayama exercise there is.  You will notice that it is called a kriya, although a kriya typically is a complete set of asanas and yogic exercises (see Introduction to Kundalini Yoga for more information on kriyas and how Kundalini Yoga works in general), it also applies in some cases to a single exercise, which is very complete in and of itself.  Sodarshan Chakra Kriya is a pranayama exercise that is exactly that, very complete and also very powerful.

Benefits of Sodharshan Chakra Kriya:  The superlatives describing Sodarshan Chakra Kriya are lavish to say the least.  In Yoga terms it will give you Nao Niddhi (the nine precious virtues) and Artha Siddhi (the 18 occult powers).  These 27 facets contain all of human life and in acquiring them you perfect all that can be perfected in a human.  Given this Kriya’s reputation for bestowing Psychic and Yogic Powers, it is is often practiced by those interested in acquiring these siddhis (powers).  There is no harm in this, as long the powers are used for the benefit of others and to assist you in your spiritual progress.  This kriya, though, is equally valuable to those interested in the final goal of human life – to see and merge with the Divine Non-Dual nature of Reality.  This is because, it is very effective in dissolving the blockages (granthis) caused by frozen emotional debris in the nadis (the channels for the movement of Kundalini Energy) and as the channels are purified greater flow of kundalini is facilitated allowing for the chakras (energy vortexes) to be activated and balanced.  In turn, the activation of the chakras and this greater flow of Kundalini Shakti (energy) leads to the refinement of awareness which allows one to penetrate the veil of illusion – that Reality consists of duality.

Sodarshan  Chakra Kriya also dramatically improves your physical wellbeing.  In fact, as you practice it you will start to feel quite invincible over time.  It expands your nervous system, respiratory system and helps your digestive system.  I find that the most profound health benefit is a boost to the immune system when I practice this kriya regularly.  Overall the kriya promotes peace, joy and strength.

Description of Sodarshan Chakra Kriya:  Sit up straight, have your spine erect and bring head back slightly (not up) so your chin is subtly drawn in and back like a soldier at attention.  This aligns your spine with the back of your head and is also called Jalandhara Bandha.  Your eyes should be 1/10th open looking down at the tip of your nose.  Rest your left hand on your left knee.  Block your right nostril with your right thumb and have the remaining fingers pointing upwards.  Now breathe in deeply through the left nostril filling your lungs to capacity.  Lower your right hand now and place it on your right knee.  With your breath held in (Antar Kumbhaka) begin to pump your stomach (pulling in the abdominal muscles) to the mantra “Wahay Guru”.  You will pump your stomach 3 times for each iteration of Wahay Guru.  Once for Wa, once for Hay and once for Guru.  The mantra should be chanted mentally of course, since the breath is held in.  Chant for a total of 16 Wahay Gurus, so for a total of 48 stomach pumps with the breath held in.  Then raise your right hand, close off the left nostril with your right pinkie and breathe out of your right nostril.  This completes 1 cycle – breathe in through left nostril, hold and pump, breathe out through right nostril.  Continue to repeat this cycle for the duration of the kriya.

Duration:  There is no formal time duration for Sodarshan Chakra Kriya; it is left up to the practitioner to determine what is right for them.  Below I will give the recommendations when I discuss the modifications.

Beginners Sodarshan Chakra Kriya:  Modify kriya as follows:  Do only 1 pump for each chant of Wahay Guru.  So in total with your breath held in you will do 16 pumps per cycle.  Also, reduce the force of the pump to where you are comfortable.  Start with 3 minutes and build up to 11 minutes.  The kriya should be practiced daily.

Intermeditates Sodarshan Chakra Kriya:  Modify kriya as follows:  Do only 2 pumps for each chant of Wahay Guru.  One for Wahay and one for Guru.  So in total you will do 32 pumps with your breath held in per cycle.  Pump your stomach with a moderate force.  You should try to do 11 minutes, then go to 22 minutes and then to 31 minutes daily.

Advanced Sodarshan Chakra Kriya:  Do the kriya as described above in the description section.  You should be pumping your stomach with full force and you should do 31 minutes daily.  The commitment should be to do 40 days without missing a day, 31 minutes each day.  This was exactly the requirement by Ravi for his Kundalini Yoga teacher’s training course as well.  If you miss a day, you go back to 1 and start over till you complete 40 days.

Perfected Sodarshan Chakra Kriya:  Yes there is more, you are not done yet :-D.  To do the perfect and complete kriya and thus extract the maximum benefit and reach super human caliber, the requirement is to do 62 minutes per day and build it up to 2 1/2 hours everyday.  If you can discipline yourself to do that, the kriya will provide everything needed in all areas of your life.

Design of Sodarshan Chakra Kriya:  This kriya bestows its many blessings by taking full advantage of many important aspects of Pranayama and Yoga numerology.  Below are some of the details behind this successful design.

  1. Breathing in through the left nostril activates the right hemisphere of the brain.  This hemisphere is responsible for your meditative, creative and artistic powers.  Activating it helps unleash and grow these aspects of your nature.
  2. The number 16 is associated with the Ajna Chakra, also know as the Third Eye, Divine Eye or the Eye of Shiva.  Chanting the mantra Wahay Guru 16 times activates Ajna Chakra, which is responsible for many psychic abilities and the power of intuition and wisdom.
  3. The mantra itself, Wahay Guru, means ecstasy beyond words and represents one’s higher consciousness.  Chanting this mantra attracts this divine energy towards one.
  4. Pumping the navel helps ignite and awaken Kundalini Shakti so she can make her ascent up the primary Nadi (Shushumna) all the up to the Crown Chakra (Sahasrara Chakra) activating, rejuvenating, balancing and healing all the other Chakras and associated organs in her path.

In part 2 and 3 of this series I will describe and detail 2 more powerful Yoga Pranayamas that I hope will be of value to you in your spiritual growth and personal development.

18

Gratitude

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Site Search Tags: Divinity, J Krishnamurti, Charlotte Joko Beck, Shunryu Suzuki, Ramana Maharishi, Nisargadatta Maharaj, Osho, G I Gurdjieff, Ravi Singh, Yogi Bhajan, S N Tavaria

Gratitude

I would like to express my gratitude to the following sources of inspiration and profound teachings… 

Divinity

J Krishnamurti

Charlotte Joko Beck

Shunryu Suzuki

Ramana Maharishi

Nisargadatta Maharaj

Osho

Yogi Bhajan

Ravi Singh

S. N. Tavaria

G. I. Gurdjieff

19

Silent Mind Yoga & Meditation Center Classes In New Jersey

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(This page is for classes offered at the Silent Mind Meditation Center, if you are looking for the FREE ONLINE classes click here:  FREE Online Guided Meditation and Kundalini Yoga Classes.)

 2008 SCHEDULE (January – March)

General Information Regarding all The Yoga and Meditation Classes

  • Please let me know if you are planning to attend.  You can send me email at anmol@anmolmehta.com.  Studio location details are below in the class details section.
  • All Classes are suitable for all levels as modifications are offered and students are encouraged to pace themselves.
  • New Students are welcome.  You don’t have to be flexible or have any previous experience to join.
  • There is no required fee for any class.  The Center & Classes run on donations, the suggested donation is $10 / class.

Anmol’s Teaching Credentials

  • Certified Kundalini Yoga Teacher – Completed Teacher’s Training under Ravi Singh at RaviYoga NY, NY.
  • Certified Children’s Yoga Teacher – Completed Teacher’s Training under Shakta Kaur Khalsa at Universal Force Healing Center NY, NY.
  • Zen Meditation Training from Zen Mountain Monastery – Mountain and Rivers Order NY
  • Certified Hypnotherapist
  • Has taught classes professionally at: Dolphin Club, NY, NY; Avalon Club, Jersey City, NJ; Zenmind Yoga Center, Hoboken, NJ; Private Classes; Silent Mind Yoga & Meditation Center, Old Bridge, NJ (current)

Some Pictures of Silent Mind Yoga & Meditation Center

Kundalini Yoga Class Details 

 

KUNDALINI YOGA CLASS Kundalini Yoga is a powerful blend of Dynamic Movement, Postures, Breath, Meditation and more to help promote strength, vitality, confidence, peace and awareness.  Class is suitable for all levels, as modifications are offered for postures and students  are encouraged to pace themselves.  New students are welcome.
TIME Every Saturday 11:00am – Noon
LOCATION Silent Mind Meditation Center
(Home Studio)
66 Corona Court
Old Bridge, NJ 08857
For More Info:  Email  anmol@anmolmehta.com
COST FREE (Donations are welcome – Suggested Donation $10)
COMMENTS Please arrive 5 minutes early.  Wear comfortable exercise clothing and don’t eat 2-3 hours prior.

Gentle Yoga & Meditation Class Details

GENTLE YOGA & MEDITATION CLASS 

This Class will focus on Yoga for Meditation.  It will be a blend of Gentle Hatha Yoga Poses and Kundalini Yoga Exercises.  The class will also introduce Breathing Exercises (Pranayama) and will teach Meditation Techniques to promote peace, joy and wisdom.  This class is suitable for all ages and all levels.  New students are welcome.

TIME

Every Sunday 11:00am – Noon

LOCATION

Silent Mind Meditation Center
(Home Studio)
66 Corona Court
Old Bridge, NJ 08857
For More Info:  Email  anmol@anmolmehta.com

COST

FREE (Donations are welcome – Suggested Donation $10)

COMMENTS

Please arrive 5 minutes early. Wear comfortable exercise clothing and don’t eat 2-3 hours prior.

Feedback From Yoga & Meditation Classes

 

Trupti writes…

 The Yoga and Meditation classes that we have done together have been very fulfilling. They have been personally beneficial to me at many levels – not only has my body improved in terms of its physically prowess, I have also been able to achieve a state emotionally that I would have otherwise wasted a lifetime to without.

Thank you very much for giving me the opportunity to embark on this journey of self discovery and for motivating me enough to continue improving every day.

I hope that you will continue imparting your gift to everyone who is interested.

Kavita writes…

 I started our sessions together with no prior experience of any kind of yoga except some informal physical sessions as conducted in the health clubs. The sessions we did were unique in their combination of meditation, yoga and kirtan i.e. combining Gnana yoga, karma yoga and bhakti yoga all in a single sitting. Doing Kundalini yoga along with the meditation in our sessions together acted like a cloud was lifted from my brains. Within a few sessions I found a lot of difference in me. My thought process got clearer and I felt my brain capacity and efficiency at work as well as home actually increase. But the most important gift was a feeling of peace and a calm happiness I felt after every session. I had read many spiritual and philosophical books prior to starting the yoga but I could imbibe their essence only after I started the meditation. I am determined now to continue learning kundalini yoga further and increase the duration of the daily meditation as much as possible. I will soon also start conducting sessions to help other people  take the first step just as you helped me take my first one.

I cannot express sufficiently enough my thanks to both you and Trupti for all the guidance, warmth and love you have shown me during the period we have known each other.

Jean writes…

 Thank you for teaching me yoga.  I am going to start classes at the Kundalini school on Yoga class.  You are a great teacher.

Bhaskar writes…

 Yoga, in conjunction with Taekwando, over the past couple of years has been great for me. I am the happiest I have been, without any worries about the present or the future, without regrets or dwelling in the past, and with the knowledge that I can face challenges and do what I can without too much thought on the outcome.

Thinking back, it clear to me that the phases of my life I have been happy and performed well as an individual, have been the phases were I was meticulous at daily practice – be it Sandhyavandhanam, writing prayers/ names for Astrology/ Numerology reasons or be it plain reciting Slokas. The only catch here had been that these were all quite traditional and I was not able to understand why I was better off and whether a Greater Force was being invoked when I performed these acts. I was also unable to completely reconcile with the concept of ‘God’, what ‘Life’ meant, what any individual could do and many other questions ranging from the Marco to the Micro level. I had been reciting slokas everyday at that point and was also physically fit due to daily exercise. Due to various changes in my life over the next few months it turned out that I dropped all sorts of daily practice and exercise. One could say, I was soul-searching without a proper guide.

I turned to various guides to help me through this phase. I started reading a particular interpretation of the Bhagwad-Gita, which at that point did more harm to me than good. I also turned to Yoga and was fortunate to hear that Anmol taught Yoga. I also turned to the RamanAshram and the teachings of Ramana Maharishi. To be honest, all this at the same time was quite overwhelming and I left them all for a period of time.

Yoga and the classes have been wonderful as they helped clear all the questions, helped me refocus and live in the present. Yoga and Anmol helped me reconcile all the Macro concepts; I have spent so much time with Anmol talking about everything. He is a wonderful teacher and helped me see everything in that manner in which I could understand them. Those teachings, along with daily practice have helped me see everything in a different light. I can now better understand the Bhagwad Gita, Ramana Maharishi and anything else I might have read in the past. I consider myself fortunate to have realized what I can do and to have Anmol as a friend, teacher and guide. I also understand that daily practice of Yoga and Meditation are what would help me going forward in my life also.

Sorabh writes…

 My introduction to yoga began with Anmol, who I consider not just a friend but truly a initiator into the practice of yoga. Yoga is often misconstrued as a set of asanas, but thankfully he didn’t allow such a thing to happen. His insight into the workings of the mind, his respect, love and commitment to all of us as students, friends, family members made the experiences powerfully impacting. The weekly sessions were something I looked forward to and were perhaps were one of the most important things I did during the week – to take care of my body, mind and soul. I would be remiss to mention Trupti’s contribution. Without her touch the experiences surely wouldn’t be the same.

The practice of yoga is now the most important activity in my day and is at the center of my well being.

Piyush writes…

 Thank you for introducing me to Yoga – I have thoroughly enjoyed all the classes I have attended over the past few years. Your style of teaching is full of energy and very inspirational. Your words (when I pay attention) are a source of quiet enlightenment. Afterwards I feel fresh, stretched, centered and more empowered. Again – thanks for your guidance and motivation!

Bindu writes…

Anmol, I really enjoy every yoga class you conduct. Yoga and mediation now relates to my life and I feel great, relaxed, calm and most of all HAPPY.  Due to your classes I feel I know how to use yoga as a tool in life to attain union within mind, body and spirit. Every class you conducted has a fine balanced combination of Yoga, Meditation and ‘bhajan’ that at the end of every class I felt I had a good sweaty workout and at the same time felt so calm and relaxed due to the meditation. I would like to add that you have been a very calming and sensitive Yoga Guru teaching us the importance of attitude for gratitude. My favorite part was always prayer for someone who needs it at the end of Yoga class. Yoga also encouraged me to  eat well, develop myself both physically and mentally. Also I used to feel embarrassed to exercise as I felt unfit, but your classes made me feel comfortable with my ability, which has extended to other areas of my life. Thank you for your enthusiasm and inspiration. Thank you for making each class an experience; it is so much more than just another yoga class. Its Yoga with personality. I’m proud to tell my friends I practice Yoga!

Sanjay writes…

 I sincerely cherish our sessions. Anmol clearly offers a spiritual and physical experience that has allowed me to grow at an individual level.  It’s a time replete with a sense of well being and positive energy, absolutely free of judgment.  Silentmind offers a yogic experience respectful of tradition but in a manner that is inviting to all and practical to our daily lives.

Shobha writes…

 I feel good about attending this experience of life. Some time in the Yoga you mentioned commitment and making a choice  and getting out of the box of everyday thinking of life. It has got me thinking, and every now and then when I get off the track, that thought brings me back to do what I should be doing. Thanks a lot.

Vinny writes…

 I am glad you put the (Silent Mind Meditation) program piece together so people can do some of the exercises themselves.

Om Writes…

You have made meditation more accessible to the layman than any other work I have read so far.

Dipti writes…

The Yoga Class I had was super, in that it is a very good work-out both for the mind and the body.

20

10 Important Guidelines for Kundalini Yoga Practice

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Rules For Practicing Kundalini Yoga

Kundalini Yoga Reference: Kundalini Yoga Guide

Kundalini Yoga Practice

The following is a list of suggestions to help guide you on how to practice Kundalini Yoga, Kundalini Yoga Kriyas (sets) and Yoga sessions in general.  To understand more about what Kundalini Yoga is and how Kundalini Yoga works, please read the following article Introduction to Kundalini Yoga.

  1. Kundalini Yoga Attire:
    1. Clothing should generally be loose and comfortable.  Unlike other schools of Yoga, in Kundalini Yoga it is advisable to keep the shoulders and spine covered, so practicing without any covering on the upper body is not recommended.  This has to do with the awakening, flow and distribution of Kundalini Shakti up and down the back, specially its movement via the 3 main psychic channels (ida, pingala and shushumna) that lie in and along the spinal cord.
    2. Kundalini Yoga is generally practiced barefoot.
    3. A blanket can be used to cover the body after doing a Kundalini Yoga kriya during the relaxation period.  Most Kriyas are followed by a period of relaxation that is usually done in corpse pose (shav asana) and during this time the body temperature tends to drop, so a blanket (or shawl) can be used to stay warm and comfortable.  You will fall asleep at least once, no worries we have all done it :-).
  2. Kundalini Yoga Diet:  This is a rather big topic, but here I will just provide some important highlights.

    1. Try not to eat at least 2-3 hours before doing your Kundalini Yoga kriyas and asanas.  Given that Kundalini Yoga uses many different bandhas (body locks), pranayamas (breathing exercises), asanas and vigorous movement, you could be quite uncomfortable if your stomach is still full.  Use a nutrient bar or other healthy snack if you feel you need some energy prior to your yoga set.
    2. Although Yoga in general recommends a Sattvic diet (foods that promote calmness and clarity), and not rajasic foods (energetic foods that promote activity) or tamasic foods (foods that promote heaviness and dull the mind), due to the physical, energetic nature of Kundalini Yoga, including some rajasic foods in your diet is not a significant issue.  Still it is recommended that the bulk of your diet be sattvic.  Sattvic foods are generally fresh and sweet such as fruits, vegetables, nuts, honey etc.  Rajasic foods are generally spicy and stimulating, such as onions, garlic, eggs, fish, tea etc.  Tamasic foods are fatty foods, stale food, meat, etc.
    3. Kundalini Yoga Kriyas are designed to force the organs, tissues, nerves and vessels to expel buried toxins out into the elimination systems of the body.  So after any kriya or tough yoga set, one should drink plenty of water to help cleanse the body of these toxins and waste that have been released.
  3. Kundalini Yoga Breathing:  
    1. Kunadalini Yoga significantly relies on the Science of Pranayama (breathing exercises) to work its magic.  Each exercise and asana is accompanied by a specific pranayama.  Unless it is specifically specified all pranayama should be done through the nose.
    2. Although Jal Neti (washing the nostrils with saline water) is recommended for cleaning the nasal passageways to help maximize the benefits of the pranayamas, it is advisable as a minimum to keep a box of tissues handy.
  4. Kundalini Yoga Safety:
    1. Some Kundalini Yoga Kriyas can be quite challenging and it is recommended to always do warm-ups first before doing these tough sets and asanas.  There are several good easy kriyas and sets which work very well as warm-ups to the tough kriyas.  It is especially important to do spinal warm-ups as charging the cerebrospinal fluid within the spinal cord and brain assists in the flow of awakened Kundalini Shakti.
    2. This item can’t be emphasized enough.  Don’t overdo it.  Try to walk the middle ground between fanaticism and laziness.  This goes for both, your overall practice and also for each kriya and asana you do.  In other words, each exercise you do should not be too easy and not be too hard, and your overall sadhana (spiritual practice) should be equally balanced, between being ridiculously ambitious or excessively easy.  With regard to your sadhana try to establish a steady, long-term daily practice, rather than doing 10 hours a day for 2 weeks and then nothing after that.
    3. This is probably the most important guideline.  Use common sense with regard to injuries.  Use modifications that are provided for the difficult asanas and exercises and back off if you feel you are risking injury.  Also, feel free to increase the relaxation time between exercises or reduce the time suggested for doing a particular exercise to suit your pace.  As my yoga teacher Ravi Singh used to say, Kundalini Yoga is all about you and you – it is not a competition – so listen to your body and let your inner voice guide and direct you.
    4. The Kundalini Yoga teachings and methodology provided here have been perfected over the centuries to not only, optimize the benefits of the kriyas, but, also to reduce any dangers and risks associated with awakening Kundalini Shakti.  The general idea is not to activate the chakras by excessively using the Beej Mantas (seed sounds) associated with each chakra or other direct methods; the idea, instead, is simply to prepare the system physically, emotionally and mentally for greater and greater flow of Kundalini Shakti. The approach is to trust the Universe to awaken this energy in accordance with the level of preparation.  This approach  helps avoid many of the difficulties involved with the premature awakening of Kundalini that one sometimes comes across in the literature.
  5. Kundalini Yoga Teachings:
    1. It is suggested to initially learn Kundalini Yoga from a teacher who can ensure that the knowledge is accurately transferred.  If possible you should at least try to attend a few live yoga classes so that you can get a feel for the kriyas, asanas, and pranayamas.  But keep in mind that the real Guru is within and is always available to guide you if asked.
    2. There is also some good literature and websites available which provide guidance and resources for practicing kundalini yoga.  You can look for books written by Swami Satyananda Saraswati and Ravi Singh or visit their websites for more information.  Of course you can also go to the Kundalini Yoga Section or the general Yoga Section of this website for plenty of good stuff too :-D.
  6. When to Practice Kundalini Yoga:  In general Kundalini Yoga should be practiced in the early morning hours.  But if you can’t do your sadhana at that time, it is fine to practice at other times of the day as well.  Some kriyas, such as those that help you sleep, etc. of course need to be practiced at their designated times.  Below are some reasons to motivate you to practice in the early morning hours.  You can also ready The Secret on How to Become an Early Riser if this is something you want to accomplish.

    1. Early morning is called brahmamuhurta in Sanskrit.  It literally means “The Divine Time.” This is the time of the day when the spiritual energy on our lovely planet is at its highest.
    2. The air at this time is fresh and contains the greatest amount of prana (cosmic life force).
    3. The mind is also fresh and unburdened with the worries of everyday life.  This will help in the practice of concentration and meditation.
    4. This is the time of day when you are least likely to be distracted by the hustle and bustle of everyday life.
    5. The stomach is empty, which is necessary before practicing many of the Yoga asanas and pranayamas.
  7. Where to Practice Kundalini Yoga:  It is important for the place where you practice Kundalini Yoga to be neat, spacious and clean, but more importantly it should be well ventilated.  You can also use a fan to keep the air fresh, but make sure it is not pointed directly at you.  Practicing outdoors is fine as well, although in direct sunlight it may become too warm due to the energetic pranamayas and exercises.
  8. Tools for Kundalini Yoga Practice: 
    1. It is fine to use inspirational music when doing the Kundalini Yoga kriyas and sets, but music in general should not be used when doing the meditations, unless it is specified otherwise.
    2. You can use a firm cushion, yoga block or folded blanket to sit on if it helps take the pressure off your knees, hips and back.  You may also use a zafu, smile cushion and zabuton to practice the meditations or kriyas if you like.  I have ordered my zafus and zabutons from here and have been very happy with them zafu.net.
    3. It is recommended for obvious reasons to make sure you are not practicing on a slippery surface.  A yoga mat or appropriate yoga rug should be used.
    4. To help you stretch and hold certain asanas it is fine to use a yoga blocks or yoga straps.
    5. Yoga neck pillows or folded blankets are fine to use to support your neck or lower back (by placing under your knees) during relaxation periods while in shav asana and similar asana.
  9. Medical Conditions and Kundalini Yoga Practice:
    1. Kundalini Yoga should never be practiced under the influence of alcohol or drugs.  You are about to awaken the most potent force within yourself, trust me you wont need to get a high of anything else once you start this journey.
    2. If you are taking prescription medication, or are under medical supervision you should check with your health care provider before starting a Kundalini Yoga Program.
    3. If you are pregnant you should check with your health care provider before proceeding.  There are also Kundalini Yoga kriyas specifically designed for Pre-natal and Post-natal periods.
  10. Kundalini Yoga Attitude:  Be committed and trust in the Universal Forces to guide, nourish and deliver you.  Kundalini Yoga is a very powerful science and you will find it an invaluable asset in helping you reach and surpass your maximum potential.