8 CLASS WORKSHOP SERIES

“KEEPING UP WITHOUT COFFEE”

A Kundalini Yoga workshop for students (and anyone immersed in intense mental
work and stressful, demanding life), building strength and stamina, awakening the
creative resources within and learning to “keep up” without artificial stimulants.

CLASS 1

Exercise set: “Stress set for Adrenals & Kidneys” (The Aquarian Teacher manual,
page 350)

Meditation: “Pranayam energizer series”(The Aquarian Teacher manual, page

403)

The introduction class in the student’s series, I’ll talk about the aim of the series,
which is to learn and develop tools to help keep up through the stress and demands
of intense studying and working periods. We will work with the glands, do kriyas
and meditations that balance and build the nervous system work on awakening
creativity.

The first class I will concentrate more on the stress that we often experience during
intense work and exam periods and how important it is to have strong adrenals and
kidneys to have “that extra edge” and not work yourself to a total burnout state. I’ll
mention how coffee as a stimulant affects the adrenals and will give this first class
and some of the following classes as an alternative way to “keep up”.

This is a simple yet effective kriya to build the kidney and adrenal capacity and to
open the series with. The pranayam is another simple and effective way to energize
the body and mind, through breathwork and tuning into the life force –prana.
CLASS 2

Exercise set: “Communication between the hemispheres”(The Inner workout

manual, page 14)

Meditation:

- “Meditation for a calm heart”(3 min) (The Aquarian Teacher manual, page 395)

- Chanting Guru Guru Wahe Guru Guru Ram Das Guru (3-5 min)

Music:

- Humee Hum, Toomee Toom, Wahe Guru

- Dhan Dhan Ram Das Gur

The second class in the series has a much more dynamic pace. The kriya works on
balancing the brain and working on it as a whole. The kriya uses movement, breath
and sound to balance and open the communication among its five sections and two
hemispheres and the result is chemical and electrical adjustment, which leads to
mental and physical relaxation. To work effectively the brain needs to have this
communication among its different parts and it needs to be relaxed as well.

Following this workout kriya is a meditation that is a great tool during stress and
moments of emotional upset, which can be common as a result of intense studying,
exams or demanding circumstances. We continue the theme of Prana, for this
meditation concentrates on the Heart – the home of Prana and using breath. It is a
great tool that can lead the student in total stillness and calm the mind and heart
with a minimal effort and time.

We will end the class chanting the Guru Guru Wahe Guru mantra to enhance the
effect of the kriya and meditation and stay in this relaxed and calm state, projecting
with love and a sense of detachment from the “little daily worries” within the broad,
big “picture”.
CLASS 3

Exercise set: “Reserve energy set” (Sadhana guidelines manual, page 130)

Meditation: “Meditation to fight brain fatigue” (Self experience manual, page 35)

Continuing the series with a set that taps into the energy resources, gives extra
stimulation to the thyroid gland and moves the circulation to the upper brain. The
effect is a more clear thinking and more energy to the will. The set enhances the
ability to resist the fluctuations of the environment, which can very often be
stressful and inappropriate for a student.

The meditation helps prevent brain fatigue. It works also on the liver, navel point,
spleen and lymphatic system and renews the blood.

In this class I will also touch upon certain foods that can aid in rejuvenating and
energizing the body and those that quickly drain the system of energy and should
better be avoided.
CLASS 4

Exercise set:

- “Overcoming Tiredness. A Wake-up set” (Self experience manual, page 13)

- “Kriya for conquering sleep” (Sadhana guidelines maual, page 132)

Meditation: “Meditation for deep relaxation” (I am woman manual, page 162)

Music: “Ardas Bhaee” by Singh Kaur or any other beautiful mantra

In this class we’ll work on creating good and deep sleep, so that the brain, body and
nervous system can rejuvenate and self-restore to be able to face and endure
another day. I will talk about the importance of deep, uninterrupted sleep and
things you can do before going to bed to make the sleep more effective.

As a warm-up set we will do the wake-up exercises from the “Overcoming tiredness”
set, which is a helpful tool for the mornings when one feels too tired to wake up.

Very often haunting thoughts and restless mind keeps us from being able to fall
asleep or from being able to stay focused on the work and allowing the flow of
creativity through. The Meditation for deep relaxation is a very simple, yet powerful
tool to get rid of the thoughts and nervousness. It is very simple and requires a short
amount of time.
CLASS 5

Exercise set: “Kriya to throw off stress” (I am woman manual, page 99)

Meditation: “Meditation to completely neutralize tension” ( I am woman

manual, page 176 )

The 5th class in the student series concentrates again on resisting stress by building
up the glandular system, using fun exercises with music and movement. The
meditation also works on the glandular system and puts one into the most relaxed
state, completely neutralizing any tension.

Music:

– Nirinjan Kaur “Bountiful, Blissful, Beautiful”

- Nirinjan Kaur “Ong Namo Guru Dev Namo”

- Guru Sgabd Singh “Pavan Pavan”

- Punjabi drums
CLASS 6

Exercise set: “For creativity” (Physical wisdom manual, page 12)

Meditation:

- Chanting Adi Shakti mantra 7 min

- Chanting Har Har Har Har Gobinday mantra 7 min

In this class we focus on awakening and sparking creativity. In times of intense

mental work, the flow of creativity often is that missing element for producing
something special, something of value. Without creativity work can feel draining
and can seem demanding a lot of effort. When there is a free flow of creativity, any
work can be fun and perfect, unique solutions can come effortlessly and with joy.
What often stand in the way of the natural creative flow, are thoughts and worries,
as much as too much focus and inflexibility on a specific solution or problem. The
kriya for creativity relaxes the mental processes so the way can be cleared for
spontaneous creative impulses.

It is important to have a strong 5th chakra to be able to communicate and “voice” the
creative outcomes and solutions. It is the last part of the energy cycle to bring the
creation outward and present it. Chanting works on and stimulates the 5 th chakra.

The Adi Shakti mantra invokes the primary Creative Power which resides within
each and every one of us. It frees the blocks of insecurity which oftentimes is what
stands in the way of true creative flow.

The Har Har Har Har Gobinday mantra works on clearing fear and fixes the mind
on prosperity and power. “Har” is the original force of Creativity and is that
manifested God. Chanting it four times using the navel point connects one with that
Creative force and gives the sense of power and confidence to bring it out and
deliver to the world.
CLASS 7

Exercise set:

- “Techniques to fight fatigue” (Physical wisdom manual, page 47)

- “Recharge yourself” (Self experience manual, page 14)

Meditation:

- “Tattva balance beyond stress & duality” (The Aquarian teacher manual, page
406)

- “Meditation for absolutely powerful energy” (I am woman manual, page 103)

In the last two classes additional to the kriya and meditations, I will be offering
simple techniques students can learn and do on their own to resist fatigue in times
of intense work and studying. Instead of taking another cup of coffee, these are
simple and short exercises. In this class I will offer three techniques for when one is
tired and/or burnt out after intense work and another one for when one is having a
hard time relaxing and falling asleep.

The kriya is a rather simple and short set to recharge the whole system after or
before an intense work.

The “Tattva balance” meditation is another meditation that promotes mental

balance, communication between the two hemispheres and resistance to stress. It
resolves inner conflicts that can stand in the way of productive work and enables
the mind to work as a whole in resolving problems.

The other meditation “Meditation for absolutely powerful energy” is yet another
very powerful, simple and easy-to-learn tool in times when one has a hard day to
face. It is also good if practiced before sleep and in any case of “brain drain”.

CLASS 8
Exercise set:

- “Techniques to fight fatigue” (Physical wisdom manual, page 48)

- “Preparing yourself physically, mentally and spiritually” (Self experience

manual, page 17)

Meditation:

- “Wahe Guru kriya for nervous balance” (Sadhana guidelines manual, page 156)

- Chanting “Ardas Bhaee” mantra

Music:

- “Dhan Dhan Ram Das Gur”

In this last class I will offer four more techniques to fight fatigue that are easy to
learn and can be used at any time.

The set stimulates the body, mind and soul, so one can face the day and go through it
peacefully and smoothly. It works on all those three aspects and creates a balance
and foundation for keeping up a strong energy system even after the series.

The meditation works powerfully on the nervous system, stimulating the pituitary
and enhancing intuition. It makes the mind clear and decisive.

I’ll close the workshop series with chanting the mantra “Ardas Bhaee”, which will
seal the course and the intention set and bring the students in higher realms,
beyond creativity and activity, bringing the mind, body and soul together and
enabling for everything that is needed to come effortlessly.