Building Self-Reliance, Undercutting Fear
“As with many challenges in life, achieving self-reliance is an organic process. Beginning this journey reawakens hope.”
What is the opposite of love? Not hate but fear. Fear drives hateful actions towards others – those who are different, who challenge, who speak the truth.
Fear and its hurtful actions are most often driven by insecurity, self-doubt and loathing, and a desire for outside attention and approval. It is often misconceived as strength or power but, in fact, is the opposite. Its common outward behaviors – anger, control, bitterness, manipulation, violence and vengeance, to name just a few, are a mask for inner anger and vulnerabilities.
SuperHealth training stresses the importance of building self-reliance, which is considered an “antidote to fear.” Self-reliance is explained as taking ownership of one’s life, connecting with the true inner self and developing the strength to avoid dependency on destructive, external forces.
There are numerous Kundalini Yoga kriyas, meditations and breathing techniques that help overcome fear, foster self-care and build self-reliance.
The Four-Stroke Breath for Rejuvenation is described as one of the simplest, but most powerful and energetic mediations. It uses the healing mantra Sa-Ta-Na-Ma. These sounds represent the following: Sa – Infinity; Ta – Life; Na – transformation; Ma – rebirth.
Practiced consciously and correctly, this meditation helps balance the nervous system, strengthen the glandular system and regenerate the body.
How to do the Four-Stroke Breath for Rejuvenation from Kundalini Yoga
Sit in Easy Pose, keeping the spine straight. The elbows are bent and pressed snuggly against the ribcage. The forearms are angled upward, positioning the hands several inches in front of the heart center. The palms face the heavens, with the thumbs and fingers apart. Cup the hands slightly and allow the outer sides of the Mercury (pinkie) fingers to connect.
Focus your eyes at the tip of the nose.
Inhale deeply through the nose; suspend the breath for 2-3 seconds. Exhale in four strokes, mentally chanting Sa-Ta-Na-Ma. Maintain focus on the breath, creating a powerful, rhythmic pattern.*
Continue this breathing pattern.
Begin practising the Four-Stroke Breath for Rejuvenation for five minutes daily. As the rhythm and evenness of the breath becomes natural, gradually increase the time to a maximum of 31 minutes.
End the meditation with a deep inhale; hold the breath and raise the hands high – stretch every muscle of your spine, arms and shoulders. After 20 seconds, exhale and relax.
*Breathing in strokes is credited with massaging the “delicate areas of the brain that surround the nasal cavity” and establishing a “self-controlled rhythm in the flow of pranic energy entering into and circulating within the body.” Source: Praana, Praanee, Praanayam, page 154.