Return to flip book view

LEJOURNAL3HO Europe news from and for the sangatDecember 2024/ Issue 1

3HO Europe news from and for the sangatLE JOURNAL2024

Editor:Siri Sant KaurCreative designerand conception: Jyoti KaurWritersAdi Priya KaurAdesh Aarti KaurBhagwati KaurCatharina Taj Inderprem KCharan Kamal Kaur Gurvinder SinghJagat Prem KaurMukta Kaur KhalsaPrakash AmritaSat Shakti Kaur Siri Prem KaurSiri S ant Kaur LE JOURNAL1512 203261Tableofcontentswww.3ho-europe.org0403COMMUNITY04What it means to be aNihang in 2024 inLondon 12 FESTIVALS09My life at MPA byPrakash Amrita16Polish Kundalini Yoga Festival,a holistic celebration18 NETWORK19Post natal Networkby Charan Kamal Kaur2731 ASHRAMS32Akhara Spain by Siri Sant Kaur35Ram Dass Guru Portugalby Siri Prem Kaur39Guru Ram Das HaciendaUSA by Siri Sant Kaur42 RESEARCH43Vagus Nerveby Adi Priya Kaur GRDP cancerby Siri Sant Kaur47The lineage of KundaliniYoga - by Gurvinder SinghMantras in hospitalby Siri Prem KaurEpigenic and KundaliniYoga - by Catharina TajInderprem Kaur555123An embodied journeyof Adi Shaktiby Bhagwati Kaur49314829An overview on ConsciousDeath by Adesh Aarti Kaur13European Kundalini YogaFestival by Jagat Prem KaurSuperhealthby Mukta Kaur Khalsa 5756

The notion of community is inherent in each of us. It includes what makes ussimilar and what brings us together as well as what separates us. However, theone thing that invariably unites us is the teachings of Kundalini Yoga and itsmany applications. Meet two young individuals who represent both the presentand the future of our community.L E J O U R N A L | P A G E 0 3

One of the common aphorisms we use andstrive towards embodying is: “That it is notabout the individual but about the collective”.Overall I am a proud member of a collective -a tribe, whose main responsibility is toembody and preserve the teachings of SikhDharma as its chief preceptors andguardians. My youth humbles me with theunderstanding that I have much yet tolearn... all of this however comes into fruitionthrough the mercy of the “Sat-Gurū” (True-Gurū).What does it mean to be a 25 year oldNihang Singh in London, England ?Although age may be irrelevant for a “Khālsā”(Initiated Sikh), living in London and being partof the wider Nihang community merits bothrespect and responsibility. None of it wouldbe possible without the guidance of my “Gur-Bhai” (Spiritual God-Brothers) and elders,whom I am accountable to.The Nihang community is one that hascamaraderie and brotherhood as its “Mūla-Mat” (Root Principle).L E J O U R N A L | P A G E 0 4WHAT IT MEANS TO BE ANIHANG IN 2024 IN LONDON INTERVIEW WITH GURVINDER SINGH, UK WRITTEN BY SIRI SANT KAUR, FRANCE

What does it mean to be a NihangSingh living in London...? What arethe Challenges and opportunities?As a Nihang Singh there are no realchallenges that I face on a day to daybasis. London is a cosmopolitan city thatis filled with opportunities for individualsof multiple backgrounds. This of coursemakes London an opportune, fertileground to share spiritual discourse andteachings and is why my Gurbhais and Ihave established a Yoga centre N I H A N G I N L O N D O NL E J O U R N A L | P A G E 0 5in Central London; to spread and share the “Dharmā”(constitution) of healing through “Nām” (The SacredName). London is a peculiar city in that, due to its multi-cultural nature, it is conducive to “Bhaktī” (Devotion), if oneseeks out the opportunity.How and when did you approach this lifestyle?At the age of 9-10, I felt strongly attracted to spiritualdevotionalism as embodied in the faith tradition of myancestors. You could say that, at that tender age I had theawakening of a strong conviction; which was teamed witha self-initiated zeal towards Nām practise and Bhaktī.

It would be in my early teens after searching for the historicaland authentic embodiment of Sikh teachings that I would findthe Nihang elders who kindly brought me into their way of life,introducing me to the understanding that “Mānas KJāt SabheEikai Pehchanbo” (One must recognise that all of mankind’stribes are ONE).This universalist approach to spiritualism has provided me witha spiritual family wherever I turn. In short, daily disciplinedmeditative practise was the means that lead me towardsembodying this path because I was yearning for my spiritualthirst to be quenched. This path is all about the mood ofdevotion, in longing to participate in communion with “Harī” (Aname for Diety meaning: The Verdant One), this mood ofdevotion will shape you and become a way of life, however thisrequires surrender, the embrace of love.What adjustments have you made to live it fully...? Howis this reciprocated by your family, friends andprofessional surroundings?Arising three-hours before the Sun rises, bathing andcommitting to 2.5 hours (minimum) of Bhaktī definitely seemeddaunting at first. However if Yoga (Union with the Gurū)becomes one’s aim then and only then does such devotionbecome effortless, for it is grounded in the principle of “Sach”(Honesty) and “Prem” (Love). My journey has been filled with aconsistent lesson that embodiment of one’s Dharma is an actof love. Something that I as a beginner often ignored, in mypursuit to dress or ornament myself in a particular way. For aKhālsā, the concept of “Bānā” (Embodiment) forms as one ofthe five root-principles. However it is always paired with “Banī”(The Gurū’s teachings) ~ indicating that one must embody theteachings of the Gurū. “Bānā” is also the name that we Nihangscolloquially give to our spiritual-martial uniform, usuallyconsisting of a blue tunic and adornments of steel. I mustconfess that in my initial years as a neophyte, playing dress-upwas an exciting distraction from the difficult responsibility ofmaintaining a meditative mindset. At that time I had only apartial understanding of the significance of my embodimentL E J O U R N A L | P A G E 0 6N I H A N G I N L O N D O N

which manifested in a boisterous manner,taking little to no heed of how that zeal madeothers feel around me. And although Nihangsare infamous for their “devil-may-care” attitude,as my spiritual life matured so did myunderstanding of how teachings are practicallyapplied. With this came a profound amount ofrespect from my family, friends and professionalcolleagues, all of whom I am indebted to.How do you perceive the importance ofthis path in our contemporary society?If anything, this way of life is profoundlyimportant. Under the instruction of the Nihangelders, who form the patriarchate of the Khālsā,we have been asked to share with the widerworld our teachings concerning the restorationof veneration of the natural world and the fiveelements. Aquarius has often been highlighted as an ageof great positive change, however every age hashard hitting lessons that relate to theprogression of human consciousness. Forexample, Aquarius presents for us aninexhaustible influx of information, sensualstimulation and technological advance. Howeverwe seemingly forget how these can all be usedin diabolical ways! Humankind therefore need return to the centreupon which civilisation was established - Earth,Water, Fire, Air and Space. This is the age ofexperience; however the contemporary trend isfilled with individuals attempting to fullfill theirmaterial desires, giving rise to psychologicalimbalance and chaos. With every shift there arises a balancing force to stabalise it. Thatis what this path is in short. As Blue clad spiritual warriors, whorepresent the calm abiding of Space / “Shunyata” (Void/emptiness)it is our responsibility to provide the healing experiential wisdomof Gurū Nānak.How do you reconcile your “British-Indian” Identity being aNihang Singh?Reconciling the two has been difficult considering the fact that mypeople were colonised by the British Empire in the 19th centurywhich lead to mass socio-cultural genocide. The Nihang SinghKhalsa are one of the last remaining indigenous shamanicmovements that have survived several mass-persecutions.Therefore I am incredibly proud as well as humbled to embody theliving legacy of my ancestors freely in the nation that onceattempted to eradicate them. My freedom is a gift of the blood theShahīd Singhs (martyrs) spilled for these precious teachings tosurvive.L E J O U R N A L | P A G E 0 7N I H A N G I N L O N D O N

A Nihang lifestyle is also supported by thesangat, is there a strong Nihang sangat inLondon?There is not a strong “Sangat” (Community) ofNihangs in London, however Nihang Singhsgather monthly in our headquarters in thecountryside of Britain where we have establisheda communal eco-farm.Gurū Gobind Singh taught that one Nihang Singhwas worth 125,000 men, a teaching whichpervades in the presence and “Chardī-kalā”(altruistic mindset) that we maintain asindividuals. So although the Sangat may be small,Nihang Singhs remain firm in their Sangat withthe natural world as a means of being groundedin an encompassing experience, all of which areessential for a balanced martial ethos.You are a scholar can you explain how yougot to meet the 3HO community and YogiHarbhajan Singh’s teachings ?In my late teens I would receive instruction in thesystem of Shabad-kriya Yoga under the NihangElder Akālī Bābā Tejā Singh Jī of the Singh JogiLineage, the spiritual brother of Sant HazārāSingh Jī (the teacher of Yogi Harbhajan Singh). Itwas at this time that I came into the Yogicpractises at the heart of what is now known asKundalini Yoga. It was in my early twenties thatmy Gur-Bhais and I began actively sharing thecontextual foundations of the teachings of thepractise with the 3HO community. This wassupplemented with my completion of a Mastersin the field of Yoga and Meditation to helpexpand the field by documenting the vast history and science ofSikh yogic thought and practise. I have always enjoyed the lecturesof the Siri Singh Sahib because of their seeming ageless relevance.What impact have those teachings and this community hadon your spirituality and life?For me one word rings true for me whenever I am serving the 3HOcommunity which resonates across my spiritual life. That would be“responsibility”. Whenever I teach or spend time with thecommunity I am impacted by a profound sense of responsibilitywhich arises from the pressure of preserving the teachings of ahistorical lineage. Likewise, that responsibility further extends tomy overall role to pastorally serve the community as a Gurmukh(Representative of the Gurū). One of the things I have learnt in thefield is the conjoined power of “prayer & presence” which enablesone to penetrate the fog of delusion with the grace of the Gurū.How do you choose your battles?When a battle presents itself, it is always a reflection of somethinginternal, somewhere where your own psychology must evolve andmature into embodied wisdom. Nihang Singhs are forbidden fromactively seeking out conflict; being endowed with the divine swordto defend and uplift others. As the 10th Gurū, Gurū Gobind Singh,taught in his letter to the despotic Arunguzeb; “When all methodsof peace have been exhausted, only then is it righteous to raisethe sword”. This is an ethos by which I live, understanding thatrestraint and steadfast meditative discipline are essential. The true battle called “Nit-Jung” (Daily internal battle) is the Nit-nem(daily spiritual discipline) of a Nihang Singh who - choosing theweapons of Chardikalā, Sach & Prem - seeks to overcome the fivedefilements of the inner mind: hyper-sexuality, rage, greed,clinging and narcissism. Whenever these internal enemies arise,one must actively defeat them with the potency of one’s bhaktīgrounded in a Yoga surrendered in devotion at the feet of GurūNānak.L E J O U R N A L | P A G E 0 8N I H A N G I N L O N D O NGurvinder Singh, if you were a mantra what would you be ?Kartar Kartar Sat Kartar Guru Nanak Nirankar

anything, just put your uniform on, obviouslya clean one every day! When I wear my bana,I feel proud. When I walk, I can sense thepride of wearing my bana.What is the first thing you will do whenyou go home?Go surfing, be with my dogs, paint, butmainly be in the ocean and swim. This iswhat I miss most.Where does your superglow come from?I just came out of the chanting class. I lovechanting. It really opens up my voice andhelps me to speak up. This is one of thethings I enjoy most here.How do you feel in your clothes today asyou are wearing your regular, streetclothes?I feel very uncomfortable. I am morecomfortable with my uniform now. You know,you wake up and don’t have to think about L E J O U R N A L | P A G E 0 9MY LIFE ATMIRI PIRI ACADEMY AN INTERVIEW WITH PRAKASH AMRITA KAUR

If you were to describe your experience at MPA in threewords, what would they be?Chai, Yoga, Friends.Do you miss your parents while being here?Yes, very much at the beginning. Now it is better. It took me awhile to get used to living with people I did not know, but youget used to it after a while.Did your relationship with your parents change whileyou were here?Yes, for sure. It changed a lot in our communication with eachother. We can let each other be. We don’t have to talk all thetime or tell each other everything. There is more spacebetween us. When we see each other it is nice. When we don’t,it is fine. I am more independent.You have been here a year now. What are the changesyou have seen in yourself?Physically: I can keep up more in doing everything, whereasbefore I was a bit of a sloth. I became healthier, hence I havemore endurance.Mentally: I guess I can push myself through pain and effort,and I can cut through whatever voice comes to my mind. I cango running and not be impacted by the inner dialogue of “it’stoo hard, I have to stop,” etc.Socially: It is a bit more complicated because you cannotcontrol other people, but since we are here as brothers andsisters, you have to go through it, and it teaches you a lot.Emotionally: Sometimes I am very happy, sometimes I feelterrible. Most of the time, I am happy, and when thediscomfort comes, I choose to overlook it and remain inhappiness.M Y L I F E A T M P AL E J O U R N A L | P A G E 1 0

What is it like to live in Amritsar, India?I like it so much. The people here are sodifferent. There is more spirituality, and theenergy is nice.How do you see your home friends’experiences compared to yours?I think back home they have moreresponsibilities in their daily life, but they alsomiss out on learning about themselves. Theyhave no spirituality. Here, you still have a normallife at school, but you learn about yoga andspiritual life. I guess you can grow more here.What does spirituality mean to you?The connection to my soul. Before I came here, Iwas not doing any yoga, so I was not reallyaware of the effect it could have on me. Since Istarted doing it every day, I can see the change,and now I can connect to my true self.L E J O U R N A L | P A G E 1 1w w w . m i r i p i r i a c a d e m y . o r g.Prakash Amrita Kaur, If you were a mantrawhat would you be:ANG SUNG WAHE GURUM Y L I F E A T M P A

FESTIVALSThe numerous festivals that have popped up around Europe are a reflection of eachregional sangat, as if they were representatives of the sangat's interests andchallenges. For us, as a global sangat, this is a paramount way to take its pulse. Ifyou want to understand what our community is about, you could wander aroundEurope from June until August. Meet different communities and be inspired by them.Book your tickets and start your journey through the festivals and then join us inFrance. All roads lead to the European Yoga Festival!L E J O U R N A L | P A G E 1 2

More Than Yoga: The Many Ways PeopleConnected at the FestivalDuring the Festival, an incredible energy filledthe air as hundreds of people from acrossEurope came together to practise, connect,and serve. With 108 workshops, 37 hours ofWhite Tantric Yoga, eight Hukams, and oneSahej Path, there was plenty to experience.And, of course, the food! Over 20,000 mealswere served, including 1400 litres of kitcheri,1400 litres of potato soup, 3000 tantricburgers, 12,800 oranges and bananas, 800watermelons, and 1750 litres of Yogi Tea andGolden Milk. But while these numbers areimpressive, they don’t capture the realessence of the Festival. Beyond the schedule and statistics, each person found their ownway to connect and grow. For some, it was in the early morningsadhanas or the powerful gong baths at night;for others, it was in simple moments offriendship or stillness. This Festival becamemuch more than yoga—it was a week ofpeace, personal The Transformative Power of WhiteTantric Yoga®White Tantric Yoga® is known for itsprofound impact, and this year was noexception. Over the course of three intensedays, I witnessed visible transformationsamong participants—a shift you could sensejust by observing them.BY JAGAT PREM KAUR, FRANCETHE EUROPEAN YOGAFESTIVALL E J O U R N A L | P A G E 1 3T H E E U R O P E A N Y O G AF E S T I V A L

Their energy seemed to expand, and while their eyes showedthe fatigue of deep, inner work, they also sparkled withnewfound clarity and brightness. White Tantric Yoga®challenges on every level, testing resilience and patience asyou release old patterns, confront inner blocks, and push pastlimitations.Throughout the practice, people persevered, embracingwhatever surfaced within the supportive energy of the sangat.By the end, there was a lightness and openness in them—arelease that comes only after shedding something deeply held.This practice offers a unique opportunity to break throughsubconscious barriers that keep us stuck, allowing participantsto emerge feeling clearer, more connected, and uplifted. Theexperience is transformative and one that participants carryforward, bringing renewed strength and insight into their dailylives.Finding One's Way and Embracing SevaAt the start of the Festival, I could see people shyly exploring,feeling a bit lost in the new environment. As the days went by,though, I watched them open up, find their way, and begin tojoin in fully—some even ending up dancing together in the bigtop tent. For many, one of the biggest transformations camethrough seva. At first, some participants had no idea what sevameant. But once they embraced their role—whether it washelping in the kitchen, cleaning, serving, or guiding children inthe camp—they found it was often the highlight of their wholeexperience. There is a special joy in serving humbly, a practiceof humility rooted in the teachings of Guru Nanak, whoreminds us to be humble servants of God. Here, serving thesangat is serving God.Precious Moments in the GurdwaraFor me, one of the most beautiful moments was in theGurdwara, watching my own daughter sing for the first time,playing the harmonium. She’s spent an intense year at Miri PiriAcademy, and seeing her confidence, devotion and joy in thatsacred space was incredibly moving. These are the momentsthat feel beyond words, where everything becomes more thanjust a gathering—it becomes family.L E J O U R N A L | P A G E 1 4T H E E U R O P E A N Y O G AF E S T I V A L

Heartfelt ConnectionsIn the evenings, the bazaar area transformedinto a cozy space where people gathered overcups of yogi tea, enjoyed live music, or simplyrelaxed together under the stars. These timesbecame a cherished part of the Festival, offeringa chance to connect in quieter, more intimateways. By the middle of the week, the sense ofopenness and friendship was almost tangible.People from different countries andbackgrounds came together, creating a warmand inviting space where just being present feltmeaningful.I used to joke that this community was my“extended family,” but now it’s no joke at all. Theconnections I feel here have become food formy soul. This sangat has become my family inevery sense of the word, offering me warmth,strength, and spiritual guidance. It’s the kind ofconnection that stays with you long after thetents are packed up, a sense of belonging thatreminds us why we come back each year.Looking Forward to Next Year As the Festival came to a close, there was a quiet strength inknowing that these connections and shared experiences wouldcarry forward. For many, it was a week that renewed their spiritsand deepened their practice. “We are already looking forward tonext summer,” one participant said. Being part of this communitystrengthens us all, reminding us that no matter what lies ahead,we’re in this together.We can’t wait to welcome everyone back next year, for anotherweek of kundalini yoga, connection, and growth.L E J O U R N A L | P A G E 1 5T H E E U R O P E A N Y O G AF E S T I V A LJagat Prem Kaur, if you were a mantra what would you be ?ADI SHAKTI, TO REMIND US OF THE CONNECTION WITH THE DIVINEPRIMAL POWER AND TO TAP INTO OUR OWN INNER STRENGTH.

The Polish yoga festival left a strongimpression on me, primarily due to the deepholistic tradition that Poland harbors. It felt asthough this land, having witnessed numerouspopulation shifts, had absorbed diversetraditions, making them its own. I encountered individuals who, despite a verylocalized culture, embraced the universalculture of peace, displaying a profoundwillingness to unite with something grander,fairer, and more harmonious.What struck me the most was the equalpresence of children alongside adults at thefestival. Even during moments of service, likedishwashing, it was not uncommon forparents to be replaced by their children forover an hour when attending workshops. The children participated joyfully and withdiscipline, showcasing a remarkableintergenerational harmony that symbolizedunity transcending age differences.BY SIRI SANT KAUR, FRANCETHE POLISH KUNDALINIYOGA FESTIVAL,A HOLISTIC CELEBRATIONL E J O U R N A L | P A G E 1 6T H E P O L I S H K U N D A L I N IY O G A F E S T I V A L

Additionally, I was pleasantly surprised to reunite with teachersI hadn't seen in a long time—some due to the pandemic'simpact on communal events, others because they had movedaway from our community but continued teaching KundaliniYoga. For instance, Benjahmin and Jiwan Mukta Singh prefersmaller, more familial festivals organized by nationalassociations where they feel more autonomous and respectedwith their position towards Yogi Bhajan and the institutions asteachers.Meeting Polish teachers who, while respecting the teachings,had broken free from established structures, sparked deepreflections on the concept of community and the one of 3HOEurope itself. Where does our community lie? How is itdefined? These questions don't have easy answers, but after along journey back home, I realized that we form distinctcommunities living alongside each other, each with its uniquecharacteristics.What unites us, despite differences and sometimes divisiveborders, is our shared love for yoga practice, gratitude for theteachings, and the beauty of our gatherings. Much of this isowed to the organizing team of this festival, who created anenvironment where everyone feels at home and warmlywelcomed. This festival embodies a humble, ambitious, andequitable strength, a testament to the hard work of theseorganizers. SatNam.L E J O U R N A L | P A G E 1 7T H E P O L I S H K U N D A L I N IY O G A F E S T I V A LPlay video

NETWORKWhat makes our community so special is the diversity of its members and thecreative ways they share the teachings. Prevalent in Kundalini Yoga is sense ofresponsibility to create a better world. Meet some of the healers and gamechangers. May you be inspired by their stories.L E J O U R N A L | P A G E 1 8C H A P T E R 3

P O S T N A T A L ( R ) E V O L U T I O NBeing born and giving birth are two of themost impactful events in our lifetime. Afterbirth, not only does it take the new mother 40days to heal from the wounds of labor, ittakes at least this period of time to getfamiliar with her new role as mother and adifferently constructed sense of family. Stressduring the first weeks post-labor plays amajor role in difficulties with breastfeeding,the slow healing of the womb, issues withbonding between mother, baby and otherfamily members, and the experience ofpostnatal depression. She is a young woman, in her late 20s when Imeet her. Her walk is typical of a woman inthe weeks before labor: pelvis tilted, lightlymoving from left to right like a pendulum. Herpartner is at work, trying to save up all his freetime for when the baby arrives. It is her firstpregnancy and she visibly enjoys when Iacknowledge her priority for self-care,conscious bonding with her newborn andsupport during one of the most vulnerable,uplifting and chaotic times of our lives: thebirth of a parent and a baby. POSTNATAL (R)EVOLUTION:A SEED FOR CHANGE BY CHARAN KAMAL KAURL E J O U R N A L | P A G E 1 9

Within the 3HO communities in the 60s and70s, it was common practice that new mothersand their families were cared for by the sangat.For 40 days, mothers would receive massages,be served freshly prepared meals, her storieswould be listened to, and experienced motherswould be available for advice and emotionalsupport. The idea of a 40-day rest and bondingtime after birth is however not exclusive to the3HO community. Many cultures, from Japan toMexico, have a living tradition of care andsupport for the young mother. Even though it might be in our cellular memoryfrom ancient times, the modern mother is farfrom comfortable asking for help and acceptingsupport during this big transition. The youngmother is nervous when I ask her about herfamily nearby. She does not have a healthyrelationship with her mother and is notcomfortable asking her to help. She understands the idea of “it takes a village to raise a child” andwith some open questions, she is able to link her desire forsupport to a lovely neighbour, a wise, older lady with amazingcooking skills and time to help. With some postpartum foodguidelines for her daily meal, I was able to reassure the mothershe does not need to be alone. The delicate 40-day timeframe, also called the Sacred Window inyogic tradition or „quarantine“ within the western concept ofrecovery, is used to allow the mother time to dedicate herself forcomplete renewal, now as a mother, and care taking of her newborn. This first period is important for both mother and childto adapt to the new situation and establish their own newidentities. Normally, the baby is asking to be fed every two hours;and the rest of the time, the new mum is advised to rest as muchas possible in order to recover physically and emotionally from thelabor. It is recommended that the amount of visitors be limited inthis period and that mother and baby not leave the house to avoidover stimulation and associated sensory stress. L E J O U R N A L | P A G E 2 0P O S T N A T A L ( R ) E V O L U T I O N

There are many ways of obtaining help in one’s close environment.Involving friends and family during this period is very natural andhas been part of our culture in times past. Even if the partner isvery involved and present, he/she also goes through majorchanges and short nights. Whether one invites a dedicated, in-house sevadar for 40 days, or asks friends to cook a meal and dothe washing, shopping and babysit other siblings, all new-parents have a special status and can ask for help and find ways to set up asystem that suits their personal needs. Accelerated healing of the womb and any scarring Ability to ask and receive help Better bonding between mother and baby Harmony in relationships within the familyEasier breastfeeding Reduced chances of postnatal depression and Post TraumaticStress Syndrome Feeling connected to community It was the collective vision of two senior yoginis — Gurujagat Kaurfrom France and Satya Kaur from Portugal — that inspired thebirth of the Postnatal Support Network(PSN), an internationalcharity addressing the importance of a well prepared and relaxing40-day postnatal rest and bonding time.Since then, led by an amazing and talented team of professionals,it has tirelessly worked on sharing information, coordinatingsupport, training postpartum doulas, publishing books, organisinglectures and summits and conducting research. There are seven country coordinators who share this essentialwork in the Netherlands, France, Portugal, Switzerland, UK, Bulgariaand Japan. A w e l l p r e p a r e d 4 0 - d a yr e s t i n g a n d b o n d i n g t i m ec a n c o n t r i b u t e t o : L E J O U R N A L | P A G E 2 1P O S T N A T A L ( R ) E V O L U T I O N

You do not have to be pregnant to understandthe importance of a prolonged and supportedrest and bonding time. Taking the time to getused to the new reality of being a mother,parent or big brother or sister creates vital andconfident members for our future society.Founding mother Gurujagat Kaur adds: “It’s a powerful seed for change. We believe thatin 20 years time, the 40-day postpartum rest willbe known to all mothers and their partnersworldwide. Even though it might seem like weare taking baby steps now, we are confidentthat our daughters and granddaughters will beaware of their postpartum options and knowhow to organize their own 40-day rest andbonding time.”T o k n o w m o r ea b o u t t h e w o r k o fP O S T N A T A LS U P P O R TN E T W O R Kp l e a s e v i s i t o u rw e b s i t ew w w . p o s t n a t a l s u p po r t n e t w o r k . c o m- Online Postnatal Support Training with Satya Kaur- Become a member to support this work- Prepare your postpartum: download the Postnatal Plan- Get yourself involved as volunteer (contact director BeantDevi Kaur)Charan Kamal Kaur, if you were a mantra what would you be ?HUMEE HUM BRAHM HUM - WE ARE ALL CONNECTEDL E J O U R N A L | P A G E 2 2P O S T N A T A L ( R ) E V O L U T I O N

E M B O D Y I N G A D I S H A K T II got in touch with her wisdom gradually overthe years, absorbing her knowledge andconnection with nature. Just before the pandemic she and theherbalist Fernanda Botelho inspired me tostart a documentary series about womenfrom Portugal and their deep connection tothe land. The idea was to create a communityaround these powerful women and to callthem together for their various activities.We started to film in February 2020... andimmediately after, the pandemic stopped allopportunities to gather. I wish I had kept upwith the idea even though it was not makingsense anymore for me if there was no real occasion to meet. The first time I discovered Satya Kaur’sbeautiful work was at the red tent of thefestival in the summer of 2019, when I wassupporting its set up. I enjoyed her care foreveryone, her creativity in leading herworkshops, so much attention to details andcolours, from the way she dressed to theplants we chose to bring in. I really aminspired by the way she holds the space forwomen, being who she is. Right after this festival I moved to Portugal,very close to the ashram Ram Dass Guru founded by Satya and Shiv Charan Singh.Since then I had many more human momentswith her, sharing various red tents and kirtansat the ashram, summer solstices, deep ritualsand teachings during the karam kriya festivalsand more. AN EMBODIED JOURNEYOF ADI SHAKTIBY SIRI BHAGWATI KAURL E J O U R N A L | P A G E 2 3

As I’m writing, remembering all the images I have, including when Iinvited her to discover and experience our therapeutic work inwater in Sintra, I feel a strong impulse to put it together and finallyshare it…Let me give you an introduction first.Satya created the postnatal support network with Guru Jagat Kaur,inspired by Yogi Bhajan who was sharing with his students thatwomen deserve a period of rest after giving birth, that it shouldlast 40 days and somebody should be dedicated to serving thatmother and baby. She and her friends having children could notfind that support at the time and so they committed to make ithappen during the first 21 stages of meditation gathering inHolland in 2010.Satya and her friends initiated their postnatal revolution,interviewing extensively and in depth one thousand mothers whoreceived postnatal support to measure the results in terms ofwellbeing, fulfilment and relationship with their kids, compared tomothers who did not receive any postnatal support. This workinspired and empowered women so much that most of them wenton to set up training themselves. They created next a postabortion support training, a branch of the postnatal supporttraining, after the controversy in 2022 about prohibiting abortionin one American state. They felt the need to speak about it sinceabortion was done for thousands of years. More than debating foror against, the idea was to bring awareness to the reality of thesewomen pre and post abortion: it’s never easy, whether it is aspontaneous abortion or a provoked abortion, a termination.These women are in a different reality and their body is in a veryunstable state. Some of the care they provide is the same as forthe postnatal support, and they look into all the emotions thatneed to be processed.E M B O D Y I N G A D I S H A K T IL E J O U R N A L | P A G E 2 4Play video

Some of it may be rage, yet the woman isweeping and this needs to be integrated.The yogic teachings have a number oftechnique and tools that can serve theseprocesses, like the meditation taught byYogi Bhajan to overcome grief. Satya also shared with me that through thepatriarchal era where God is embodied in amale form, absolute and formless, wherenature is not so important, including in theyoga tradition, we disregarded our bodyneeds, Mother Nature and the wisdomcontained in it, which used to be ourteacher and our healer. The sun, the moon, the mountain, the plantbecame secondary. And in this contextSatya feels that we have a lot to relearn, topick up and humbly adopt again as all thisknowledge and longing is within ourselves.I guess the best way I can pay tribute to thisamazing woman and journey is to embodymy own creativity and let you discover withmore images some glimpses of myinteractions with her in Portugal, the landthat I now call home and which answeredmy longing. I was looking for inner securityand grounding through my feet after a longnomadic lifestyle. I found even more: amuch more stable anchoring within.Through the karam kriya teachings of ShivCharan Singh which definitely invited me tomove in. Through the water world thatopened its doors to me while documentingit and finally getting trained in this verysubtle work of body mind centring in water. E M B O D Y I N G A D I S H A K T IL E J O U R N A L | P A G E 2 5Play video

A n e x c l u s i v e i n t e r v i e ww i t h S a t y a K a u rb y S i r i B h a g w a t i K a u rw w w . a u r a m u n d o . c o mIn the magical Sintra forest wisdom nurtures meevery day through the pure water and powerfulmoon energy. And last but not the least,through this wonderful constellation ofcommunities, living close to nature andcelebrating life cycles with passion and care.I would like to finish with the signature of another powerfulwoman of the community, Siri Sant Kaur Khalsa, she used to askthe people she interviewed: if you were a mantra, which one wouldit be? And here is the answer of Satya: mostra-te inteiramente aomundo, meaning show yourself entirely to the world.https://www.quinta-do-rajo.pt/E M B O D Y I N G A D I S H A K T ISiri Bhagwati Kaur, if you were a mantrawhat would you be ?Ang Sang Wahe Guru

Navigating traditional medical systems athospitals, far from our yogic lifestyle, makesus realize the privilege of having knowledgeand resources, highlighting the difficulty forthose without them.Acknowledging the lack of organizedresources, I, as a kundalini yoga teacher deeply embedded in organizations, foundmyself unsupported when confronted with astage 4 breast cancer and the complexdecisions of treatments and parallel support.What led us to envision a network for canceris the surge in cases and the isolationexperienced by cancer patients and theirclose circles. The solitude faced withoverwhelming information. The dilemma foryogic individuals regarding allopathictreatment not being integral to their holisticlifestyle. The guilt of falling ill despite leading anear-perfect healthy life. And the scrutinyfrom their surroundings regarding choicesmade and those yet to be made. Allcontribute to immense pressure.CANCEROUT OF THE CELLBY SIRI SANT KAUR, FRANCEC A N C E R O U T O F T H E C E L LL E J O U R N A L | P A G E 2 7

It became evident that we needed to offer resources to our sangatto support anyone in need.During my travels as a representative of 3HO Europe, I met ColinRaizon, an English Kundalini Yoga teacher who faced similarchallenges. We decided to collaborate, creating a page on the 3HOEurope website. Colin connected me with Gwyneth, a cancersurvivor associated with the Guru Ram Das Project, a charitablefoundation initiated by Shiv Charan and guided by Fateh Singh,along with numerous volunteers, including Suhab Kaur.Joined by Angad Kaur, former co-chair of 3HO Europe, we beganworking to materialize this project.In my last visit to Espanola, I met Shanti Shanti Kaur from theGuru Ram Das Center for Health and Humanology, focusingspecifically on Kundalini Yoga applied to trauma and cancer.Recognizing that cancer cells are imbalanced, stimulating themwith exercises or massages requires careful consideration.We are in the process of creating a database and a network ofteachers who have experienced this themselves or specialize inthe subject, aiming to provide a comprehensive perspective thatcan support both patients and their caregivers.We invite you to join us in making this project as comprehensiveas possible.Our goal is to gather testimonials, advice, and Kriyas to serve thewhole of our sangat and their relatives. Please reach out to us toshare your resources: email info@3ho-europe.org.C A N C E R O U T O F T H E C E L LSiri Sant Kaur If you were a mantra what would you be ?WAHE GURUL E J O U R N A L | P A G E 2 8

understanding of being One withConsciousness. Stability seems to be the mostimportant quality to connect with in the dyingprocess for Dharma Singh. He compares the death process to the crisisprocess and explains how every crisisexperienced in life is a training towards death.“When we consciously go through the processof a crisis, we can adapt it to the process ofdying as the two processes are the same”. Stability plays a key role when the body ischanging and dying. The soul needs to bestrong and connect with the quality of stabilityto keep its focus when going through the “divinegrinding” process. Many teachings tell us that dying is the mostimportant time of life and how the purpose oflife is to prepare for death. When our lastbreath comes, if we remember our practice,the soul can be raised to escape the bodythrough the crown chakra, the 10th gate, sowe can access the Blue Ethers more easily. Conscious death is “approaching theinevitability of passing from this realm to thenext, in a yogic perspective” says GuruDharam.But how can we consciously prepare ourselvesfor the process of dying? Our practice is ourgreatest tool to approach death consciously. When we meditate and reach Samadhi, weexperience the quality of stability in theAN OVERVIEW ONCONSCIOUS DEATHBY ADESH AARTI KAUR, FRANCEC O N S C I O U S D E A T HL E J O U R N A L | P A G E 2 9

In this process we review our life. We mustmeditate on infinity as the pranic body leavesthe physical body. It is, for Sat Atma Kaur, “themost important time of your life so you canliberate yourself”. When reviewing our life, wecan clear all our Karma, if we manage to stay inthe positive or neutral mind and manage not tojudge ourselves. “If we are not in a state ofelevation at that time, it can be a devastatingmoment.” The soul is confronted with the choice ofmerging with Oneness, a cold and unfamiliarpath, or pursue with the world it already knows,a warm and recognisable path. To escapeKarma, the cold path is the one to follow as it isthe one that leads to Oneness. However, beingunknown, it requires a lot of determination toapproach it and follow it.Just before the pranic body leaves the physicalbody, we can connect with our Divine Infinity byrepeating a Pran sutra (meaning “teaching ofthe life force”) which will assist the soul to risethrough the electromagnetic field of earth andreach the Blue Ethers to give us the experienceof merging with the One. Preparing for a conscious death comes from living a conscious life.So how do we choose to use and live our lives?Living a yogic and conscious lifestyle will allow us to connect withthe teachings. Our practice will teach us how to raise our energyup to experience Samadhi, the neutral mind and stability. Getting acquainted with the process of death by rehearsing deathin meditation, and visualising the journey to the Blue Ethers willgive us clarity of what to expect.Learning and chanting Pran sutras regularly will create a habit andcultivate consciousness to have the presence of mind to applythese teachings at the critical time. If you wish to know more about the subject and be guidedthrough life, death, loss, and transformation, I recommend readingDying into Life by Jivan Joti Kaur Khalsa.“What do we need to know about death?”YB replied “If you know Kundalini Yoga, that’s all you need toknow.”L E J O U R N A L | P A G E 3 0C O N S C I O U S D E A T HAdesh Aarti Kaur, if you were a mantra what would you be ?IT ‘S NOT A MANTRA BUT THE SHABAD: MERA MAN LOCHAI

ASHRAMSInitiated by Yogi Bhajan as the foundation for community development in everycountry, only a few ashrams exist today. These ashrams play a vital role in supportinggrowth and fostering conscious living. Each one of them, with its unique culture andteachings, invites a growing number of people each year who seek the ashramexperience and the conscious lifestyle practices. They provide an incredible opportunityfor those wanting to immerse themselves in the principles of Kundalini yoga, deepentheir practice, connect with like-minded people, and contribute to the ongoingevolution of our global community.L E J O U R N A L | P A G E 3 1

The intention is to build a spiritualcommunity that concentrates on health,healing and spiritual awareness as Devtaand Sarabjit are healers as well as levelone, two and three lead trainers. Through tapping into nature, sun, springwater, healthy living, healthy diet,energetic healing treatments, yoga andmeditation and going back to the basics,people can once again find their balance.Akhara in Gurmukhi means a circle of lightor a place where people go to learndiscipline and spiritual teachings like aShaolin Temple. So it is with Akhara insunny Spain. Eleven hectares of a landproject in nature, in the raw. For now, onlysummer events can be held there likeyoga festivals and meditation courses incamping. Its purpose is to serve thegreater Kundalini community. Itscustodians are Sarabjit Kaur and DevtaSingh who - joined by some students -bought the land.AKHARABY SARABJIT KAUR, SPAINL E J O U R N A L | P A G E 3 2A K H A R A W E L L N E S S

How did the Akhara project start ?The Akhara project started as a place to take our yoga students tohave the experience of the EYF in their training, be able to takecold showers, eat kitchari, live a yogic life for at least a weekend.When my groups grew, we needed installations for about 100persons.What would be your dream project ?Dream project would be to have it open to all teacher traininggroups because they rent places that do not serve yogic food anddon't have a Gurdwara, for example, and have the experience ofhaving the teacher sit under a tree to teach their students, be incontact with nature.Are the houses in your village ready to be occupied?So far I only bought my house, the other houses are privatelyowned, but all the houses have extra rooms where people cancome and rent a room. What makes this place so special that spiritual people wantto go there? The healing aspect makes the place special, clean air, pure water,no electromagnetic interference, healing herbs and diet. We havemany spiritual groups in the area.What will your first building serve for ?Our first building will have rooms to stay in, a vegetarianrestaurant and a 225m2 yoga room for concerts, yoga, dance,large conferences, etc. Our goal is to be able to host 200 personsin beds and have a 400m2 yoga dome for courses of 200 peopleand a Gurdwara. Not just yoga, but open to all activities that are inalignment with the yogic values. As of now, we co-create mantraconcerts with the Hari Krishna, for example.L E J O U R N A L | P A G E 3 3A K H A R A W E L L N E S S

Since, as of now, there are no buildings on theland project, Sarabjit and Devta and some otherteachers are buying homes in the village nearby.Within walking distance you can find the littlevillage of Villaviciosa de Tajuña with 18inhabitants in the winter months. Among thosewho have bought are the couple Prem Kaur andAjooni Singh who served Yogi Bhajan over manyyears. They have their daughter, Adesh, livingwith them. There are already four homes in thevillage bought by Kundalini teachers. We havethe Hari Krishna headquarters nearby and theircommunity members are also buying homes inthe same village. We hope to buy up the wholevillage in the near future and put one of ourmembers as the mayor.We are only one hour away from the capital of Spain, Madrid, so itis very easy to get here and cheap if you fly in.We invite the Kundalini community to participate by eitherinvesting in the communities of the future like Akhara, setting upbusinesses or coming to lend a hand working on the land, buildingor gardening.We are waiting for the city council to approve our first building,then other buildings will come and people will want to get out ofthe cities and go back to a more natural way of living. You can findus at this website www.akhara.es. Sat Nam.L E J O U R N A L | P A G E 3 4A K H A R A W E L L N E S SSarabjit Kaur If you were a mantra what would you be ?ARDAS BHAI

I have always been fascinated by thecommunal aspect of hippies, but thesepioneers from the hippie generation hadthe aura of success. The success of havingfollowed a master who showed them howto best use their ability to excel. I found itfascinating, and I still do, that a handful ofyoga students could form a parallelsociety with its business models, successstories, and a Yoga-related teachingstructure that extended globally.Coming to Española held all the stories ofthose who had been there before me orlived there. I had formed an idea thatproved to be quite faithful to reality.Española was the place where thecommunity crystallized, the very essenceof our sangat. This sangat fascinated mesince my first festival in 1997 when, withchuni in the wind, I saw Americansarriving who seemed like beingsdescended from the heavens.GURU RAM DASHACIENDA USABY SIRI SANT KAUR, FRANCEG U R U R A M D A S H A C I E N D AL E J O U R N A L | P A G E 3 5

This same impression moved me deeply when,for the first time, I visited the Yogi Teaproduction unit in Immola, Italy. Anextraordinary production complex with highlyadvanced machines, a team of 100 peopleworking in 24 hours shifts led by an exceptionaldirector, Andrea Costa. He recounts that whenYogi Bhajan came to see him and spoke of themission, this was the one he chose—toembrace the mission and its vision.Collaborating with him rather than withTwinings, which undoubtedly offered moreguarantees, was the call he had, and 30 yearslater, he is still anchored in this choice, sharingthe values of Dharma with his entire team.Andrea is Christian, not a Yogi, but he wascarried by the energy of Siri Singh Sahib. Ethicsand love are at the heart of the Tea Pack sangat.I did not know Yogi Bhajan, but I always felt thathe knew me. It is also to meet him that I went toEspañola.The tireless Hari Charan Kaur, even beingretired made a 270-km round trip to pick meup from the airport. What a spirit of service!So, one December morning, I arrive in Española;like in fairy tales, the castle seems to have beenasleep for years. The bare trees of the desertedalleys lead me to the different buildings thathoused Yogi Bhajan and the sangat during theyears of high attendance. Española was amandatory place for any Yogi who wanted tosoak up the source. People came to meet Yogi Bhajan, but they also came toexperience the place, the sangat, the frequency.The beautiful fountains are there to remind of the time whenslender figures dressed in white gathered around them, wherechildren ran in the alleys, and where the massive figure of YogiBhajan moved from one place to another.Guru Fateh Kaur, responsible for Sacred Collection, the guardianof the "temple," shows me the mythical places where the sangatgathered around the Master.L E J O U R N A L | P A G E 3 6G U R U R A M D A S H A C I E N D A

His presence is palpable; everything has remained as he left it 20years ago. I feel honored to be here.During our visits to the places, I meet the inhabitants of the Ranch.Nirinjan Kaur, who for years came to Europe to facilitate WhiteTantric, Mukta Kaur from SuperHealth, Sat Kartar from Belgium,the initiator of the Printemps du Yoga in France who has beenliving here for years. Simran Singh, who, when not traveling theworld, recharges here. I finally put a face to people I know byreputation or who have made history in the place.i also meet those I have been working with online for 4 years.Kirtan Singh from SDI, Siri Shiva from SDEI, Dr. Sat Kaur and ShantiShanti Kaur from the Ministry of SDI, Siri Vishnu Singh, formerboard member of SSSC and creator of the Khalsa Farm. Theenergy of these people carries me; I feel in them the highfrequency that this place holds.Guru Sadhana Kaur, the CEO of LYF (Legacy of Yogi BhajanFoundation) who takes care of the properties and HarimandirSingh, chair of the Board of Miri Piri Academy, are my hosts. Theirvast and welcoming house is the epitome of the community spirit;it is always open to all visitors, and Guru Sadhana is always readyto get into the kitchen to honour your presence. Sada Sat SimranSingh, her brother from Cherdi Kala Jetha, Guru Prakash fromMPA, Saraswati Kaur also from MPA, will come to eat one of herdelicious tortillas.I am welcomed with great warmth, and I spend my week meetingactive members of the community. Most of these people areapproaching 70 years old, their minds are sharp, and they areworking to create a long, sustainable future. A transmission ofwhat they have received.L E J O U R N A L | P A G E 3 7G U R U R A M D A S H A C I E N D A

During my visit to the greenhouses, I meet Ravi Tej Singh, busytaking photos. I learn that he is the creator of all our logos andmost of the covers of historical books. We are joined at the marketby Hari Jiwan Singh and Dharam Singh. Both have spent years withYogi Bhajan, and his subtle presence is still quite perceptible. I also appreciate the warm and simple welcome I receive. My weekis punctuated by pre-arranged appointments, but each one takeson a certain spontaneity. Everyone is very happy to receive amember of the European sangat.During my meetings, I invite each of these people to come to theEYF so that our new and old members can benefit from this subtlepresence that they all carry within them.https://www.espanolaashram.com/The Khalsa FarmOne of Española's major projects is the KhalsaFarm. When Siri Vishnu Singh left hisconstruction job in NYC and he and his wife SatKirin Kaur came to settle here. He embarked onthe construction of agricultural greenhouses.Some seven years and six greenhouses later, itis a thriving enterprise. With the help of sixemployees, he cultivates and sells to localcommunities and markets hundreds ofkilograms of organic vegetables. Two of hisemployees are migrants from Ecuador in theprocess of being legalized. These people, one ofwhom is not 18 years old, have traveledthousands of kilometres on foot to live theAmerican dream. They have found here acommunity that takes care of them andprovides for their needs. Every weekend, theycome to eat at the langar of the Gurdwara andare an integral part of the sangat. This samesangat is a source of inspiration for theWWOOFers who come to work here. Wouldn't itbe a wonderful vision to see this place flourishagain as it was 30 years ago with people of allnationalities coming for retreats at the motherashram or to do seva on the farm?L E J O U R N A L | P A G E 3 8G U R U R A M D A S H A C I E N D A

The place is surrounded by nature andthe noises of the city are far away. Thereis so much fresh air to breathe. So muchprana to absorb around the ashram. I remember feeling very quiet inside whenI first came to visit. Realising that this isthe place where I can learn a lot aboutmyself. I have done most of my KundaliniYoga Teacher Trainings here at theashram with Shiv Charan. For me, the days of trainings were alwaysdeeply challenging, confronting andtransformative. They were not easy. Thesewere the moments when I chose to facemyself, face my mind and my karma.There was nowhere to run, nowhere toescape my endless list of shame, fear,anger, and frustrations.Ashram Ram Dass Guru in Portugal islocated in the hills of Sintra, about anhour away from Lisbon. It is situated inthe valley and every time I drive down toit, I am always taken by the beautiful view.Approaching the ashram I stop for asecond to breathe it all in, looking at theplace that means so much to me.I have been coming to this ashram since2009. The word ashram means a place ofspiritual effort. Meaning it is a placewhere you meet your soul, a place whereyou make an effort to remember – I am aspirit.The ashram was founded by Shiv CharanSingh and his wife Satya Kaur in 2008,when they moved to Portugal from theUK. It is now run by the Association RamDass Guru. R A M D A S S G U R UASHRAM RAM DASS GURU BY PREM SIRI KAUR-ANY POROSHINAL E J O U R N A L | P A G E 3 9

The Ashram Association runs various social projects such asoffering Kundalini Yoga classes and mantra sessions at a Hospitaland an addiction recovery centre. There is also a mantra project,Kirtan Travels, which aims to take Kirtan and Kundalini Yogamantras to a wider community outside of the ashram.What I learned is that the ashram provided asafe space for me to face my darkest parts,work with them and not drown. As the practiceof Kundalini Yoga gave me an alternative todrowning. It taught me that there is not only Karma, butthere is also Dharma, a conscious way of living. Irealised that there was a choice to make –between Karma and Dharma. And the ashramwas an example of how this Dharmic life stylecould look.During my trainings at the ashram I was a partof the sangat – a community that comestogether. I admit being part of the sangat is notalways easy, but with time I came to love it. I wasamazed to find out that there were other soulslike me, who wanted to live by their spirit andwho wanted a change in their lives. It was arevelation to me that I was not alone.The Ashram Ram Dass Guru community comesfrom all over the world, there are people herewith so many stories. Some come to visit for aweek, some stay as a sevadar – participating in aprogram for transformation and spiritualgrowth by selfless service – for forty days oreven a year. And some move here permanentlyfrom another side of the planet.There are different events run at the ashramdaily, such as Sadhana – Kundalini Yogamorning practice, regular Kundalini Yogaclasses, and daily Kirtan – devotional mantrachanting. There is also weekly Gurdwara – whichmeans a door to the Guru. L E J O U R N A L | P A G E 4 0R A M D A S S G U R U

As the place is surrounded by nature, the ashramis also learning to grow its own food so that thecommunity could live from the land. For me personally this place vibrates theKundalini Yoga teachings, the sound of themantras. To me it is an example that dharmicaction is possible and it can be effective.Our karma can overpower us sometimes, butsangat and the Teachings support us to keep up.Although so many people pass through theashram, for me it is a very personal place. Here Itake a moment to sit, breathe and tune in to mysoul.The ashram is open for people to visit. You canstay for a day, a week, a month or even longer.Booking is required. If you feel inspired toexperience a dharmic lifestyle, please visit:https://ramdassguru.pt/https://www.instagram.com/ashramramdassguruhttps://www.facebook.com/ramdassguruMay we all have access to the places which helpus to remember who we really are. A spirit havinga human experience.Sat NaamL E J O U R N A L | P A G E 4 1Prem Siri Kaur If you were a mantra what wouldyou be? The Mul Mantra R A M D A S S G U R U

Although yoga is an ancient practice, its benefits and the science related to it,Ayurveda, are often viewed superficially. While Yogi Bhajan's teachings alreadyreferred to Kundalini Yoga as a technology, our Western mindset values scientificverification. Many of our sangat members have explored the links between practicessuch as yoga and meditation and their effects on our anatomy, neurons, and DNA.RESEARCHL E J O U R N A L | P A G E 4 2C H A P T E R 5

known as the “fight-or-flight” response,and the response begins from the limbicsystem, specifically in the amygdala. The“fight-or-flight” response is essential forhumans and other mammals in reactingquickly to life-threatening situations.Unfortunately, our body can alsooverreact to stressors which are not life-threatening, such as family difficulties, orwork pressures for example. When thisstress accumulates over time, it affectsour physical, mental and psychologicalwell-being. Have you ever thought about why we feelmore stressed or tired in this moderntime? We live in a time where we face animmense amount of inescapable pressurefrom information overload, timeconstraints, and increased social andpersonal demands. As a consequence,many of us face depression and fatigue-related psychological illnesses. As an A&E doctor and Kundalini yogateacher trainer, Dr. Adi Priya Kaur bridgestwo worlds, bringing unique insights intophysical and mental well-being. Medical science says the vagus nerve isimportant, Kundalini yoga says it is veryimportant” –Yogi BhajanWhy do we need a survival technologyfor the time which we are living in? What happens to our body when we feelstress? Whether it is work or familyrelated, any psychological distress triggersa cascade of stress hormones, such asadrenaline, cortisol and norepinephrine.When we have an elevated level of thesehormones, our hearts start to pound, webreathe faster and shallower, muscles gettense, and, moreover, we start to sweat.These physiological reactions that wehave when we are stressed are also VAGUS NERVEBY DR. ADI PRIYA KAURL E J O U R N A L | P A G E 4 3V A G U S N E R V E

So, what does the vagus nerve regulate in our body? First, in theneck, the vagus nerve innervates most of the muscles of thepharynx and larynx, which are responsible for swallowing andvocalization. Secondly, in the thorax, it provides the mainparasympathetic supply to the heart, and stimulates a reduction inheart rate. Last but not least, in the intestines, the vagus nerveregulates the contraction of smooth muscles and glandularsecretions which are essential for our digestion. In the previous paragraph, we discussed the specific function ofthe vagus nerve. In this section I will highlight why the vagus nerveis significant in terms of our health and psychological well-being.Have you ever experienced worsening of medical conditions suchas arthritis, inflammatory bowel disease, migraine, or eczema dueto stress? This is often due to our weakened parasympatheticnervous system, especially the vagus nerve. The vagus nerverepresents the main component of the parasympathetic nervoussystem, which is responsible for our body’s relaxation responses.In other words, intensified vagal activity counteracts the stressresponse, which includes the overstimulation of the sympatheticnervous system, which is responsible for the “fight or flight”response. When there is a cascade of the stress hormones intoour bodies, the activation of the vagus nerve tells our bodies torelax. Therefore, stimulation of the vagus nerve has the benefit ofrelieving and treating such symptoms (5). In clinical settings, vagusnerve stimulation is used as an additional treatment for certaintypes of intractable epilepsy and treatment-resistant depression(6). There are studies that show a decreased blood flow to the limbic-brain region under positron emission tomography (PET) duringdirect vagus nerve stimulation. Additionally, functional magneticresonance imaging (fMRI) has revealed a significant deactivation oflimbic-brain regions during transcutaneous vagus nervestimulation. This stimulation is applied over the inner part of theleft tragus and hence the auricular branch of the vagus nerve (7).It is essential to deactivate or to reduce our limbic system activitiesin order to feel less stress (8).Based on the World Health Organisation (WHO)database, the total estimated number of peopleliving with depression or anxiety increased by15 to 18% between 2005 and 2015 (1). Depression is an illness at epidemicproportions, affecting more than 264 millionpeople worldwide. Many experience problemssuch as insomnia, lack of appetite, tirednessand poor concentration. Undeniably,depression is one of the leading causes ofdisability around the world, making it asignificant global burden(2). Have you everthought of what the causes of stress andanxiety are in this time? There are an increasingnumber of science and medical researcherswho report that our nervous system initiatesthe cause of many health conditions, includingdeclining mental and psychological well-being(3). There is a particular focus on the vagusnerve, which is said to be one of the keys thatshapes human health and experiences.Have you heard of the vagus nerve, and do youknow its function? The vagus nerve is one of thetwelve cranial nerves, which carries an extensiverange of signals from the brain to the digestivesystem and to other organs in a loop. It is thetenth cranial nerve, extending from its origin inthe brainstem and down through the neck andthe thorax to the abdomen. The vagus nervehas a long path through the human body, and itis also known as the “wanderer nerve” (4). L E J O U R N A L | P A G E 4 4V A G U S N E R V E

How does the vagus nerve affect our mood and other physiologicsymptoms? Stimulation of the vagus nerve in the gut influencesmonoaminergic brain systems in the brain stem which has acrucial role in major psychiatric conditions, such as mood andanxiety disorders. Monoaminergic is a chemical which functionsdirectly to modulate serotonin, dopamine, norepinephrine,epinephrine, and/or histamine neurotransmitter systems in thebrain. Additionally, the research has indicated that monoaminemetabolic changes, which occurs during the vagus nervestimulation in limbic brain regions, can also act as anantidepressant.(5). After understanding the neurophysiology of our stressmechanisms, what can we do to regulate the vagus nerve toovercome the stress and anxiety that we experience? The vagaltone is interrelated with capacity to adjust stress responses andcan be influenced by breathing, as with meditation and yoga. Bothtechniques contribute to resilience of our mood, furthermore, theyalleviate our anxiety symptoms (5).Why is yoga practice so significant in terms of overcoming stressand emotional imbalance? There are several studies which haveshown that yoga practices, especially yogic breathing basedmeditations, can directly induce the vagus nerve by increasing thevagal tone. This leads to enhanced autonomic regulation,improved cognitive function, and more effective stress copingstrategies. End-inspiratory and end-expiratory suspension ofbreath creates diverse stimulation of various vagal fibres,stimulates physiological changes in our organs, and positivelyeffects the limbic system (5, 9). This occurs by way of differentsequences, intensity and lengths in breath work.In yogic tradition, the vagus nerve is also known as the “centraltuning string of the body” - the central channel of the “sushmuna"in the spine. When this is activated and the two support channelsof ida and pingala move along with it, the entire system (72,000vibratory nerve “strings”) begin to resonate with this vibration. Thisis why when chanting in Kundalini Yoga, the vibration of the stringscause all thirty trillion cells of your body to resonate, to dance,forming the patterns that shape you physically, emotionally andmentally. L E J O U R N A L | P A G E 4 5V A G U S N E R V E

4. Rosas-Ballina M OP, Ochani M, Valdés-Ferrer SI, Levine YA,Reardon C, Tusche MW, Pavlov VA, Andersson U, Chavan S, MakTW, Tracey KJ. Acetylcholine-synthesizing T cells relay neuralsignals in a vagus nerve circuit.: Science; 2011.5. Sigrid Breit , † Aleksandra Kupferberg , 1, † Gerhard Rogler , 2and Gregor Hasler 1, *. Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. FrontPsychiatry 2018;9: 44.6. 1 JB. Electrical stimulation in epilepsy: vagus nerve and brainstimulation. Current Treatment Options in Neurology.2010;12(5):443-53. doi: 10.1007/s11940-010-0087-4.7. Henry TR 1 BR, Pennell PB , Epstein CM , Votaw JR . Brain blood-flow alterations induced by therapeutic vagus nerve stimulation inpartial epilepsy: II. prolonged effects at high and low levels ofstimulation. Epilepsia. 2004;45(9):1064-70.8. Pruessner JC 1 DK, Khalili-Mahani N , Engert V , Pruessner M ,Buss C , Renwick R , Dagher A , Meaney MJ , Lupien S . Deactivationof the limbic system during acute psychosocial stress: evidencefrom positron emission tomography and functional magneticresonance imaging studies. Biological Psychiatry. 2008;63(2):234–40.9. Sharma A 1, Barrett MS 2 , Cucchiara AJ 3 , Gooneratne NS 4 ,Thase ME 2 . A Breathing-Based Meditation Intervention forPatients With Major Depressive Disorder Following InadequateResponse to Antidepressants: A Randomized Pilot Study. J ClinPsychiatry. 2017;78(1):e59-e63. doi: 10.4088/JCP.16m10819.10. Kalyani BG 1 VG, Arasappa R , Rao NP , Kalmady SV , Behere RV, Rao H , Vasudev MK , Gangadhar BN . Neurohemodynamiccorrelates of 'OM' chanting: A pilot functional magnetic resonanceimaging study. 2011;4(1):3-6. doi: 10.4103/0973-6131.78171.As a result, the vagus nerve is rewound, whichinitiates improved human health and overallexperiences. Medical research has also revealedthat chanting has a similar effect astranscutaneous vagus nerve stimulation (10). This indicates that neurophysiological effects ofchanting may be mediated through theauricular branches of the vagal nerves (10).Additionally, chanting works on back of thethroat muscles which stimulates the branchesof the vagus nerve. The vagus nerve stimulationthrough kriyas and many meditationtechniques, such as breathing and chanting,demonstrates enhancement of the vagal tone,which modulates a therapeutic effect, mainlydue to its relaxing and anti-inflammatoryproperties (6). References:1. Organization WH. Depression and OtherCommon Mental Disorders Global HealthEstimates 2017 [Available from:https://apps.who.int/iris/bitstream/handle/10665/254610/WHO-MSD-MER-2017.2-eng.pdf.2. Organization WH. Depression [Available from:https://www.who.int/health-topics/depression -tab=tab_1.3. Fishberg Department of Neuroscience andthe Friedman Brain Institute ISoMaMS, NewYork, NY 10029, USA. Pathogenesis ofdepression : Insights from human and rodentstudies. Neuroscience. 2016;Volume 321:138-62.Adi Priya Kaur, if you were a mantra whatwouldyoube?ARDAS BHAEE, AMAR DAS GURU,AMAR DAS GURU,ARDAS BHAEE,RAM DAS GURU, RAM DAS GURU,RAM DAS GURU, SACHEE SAHEEL E J O U R N A L | P A G E 4 6V A G U S N E R V E

In 1469 CE an individual was born whowould not only rock the foundations ofestablished socio-spiritual norms acrossthe Pan-Indic Subcontinent, but alsocontribute to the development of aprevailing inclusive, syncretic, andspiritual dialectic categorised today as the“Sant Movement”. The embodiedphilosophy he established is todaycategorised as a religion and its allegedfounder Nānak (circ.1469-1539 CE ) nowknown to us all as “Gurū Nānak”. Howeverthe categorisation of his embodiedphilosophy (Gurmat) into a formalisedmonotheistic religion (Sikhism) is abyproduct of colonialism and perhapsone that the Gurū would have foundrather unorthodox.2023’s European Yoga Festival was filled withthe resounding roar of the NihangSinghs war drums, echoing out to the world ajoyous message of peace, festivity andharmony. For wherever sentient beings makea concerted effort to overcome their psycho-spiritual blockages - (symbolically dissolvingtheir egos), there should be jubilee.Found blazing amidst the celebrations was alarge communal fire whose blue-robedkeepers and history stretch far back into anancient past... For those whose hearts werefilled with questions and intrigue, this articlewill provide an introduction to theintersection of traditions that inform thecontemporary practise of Kundalini Yoga.STOKING THE COMMUNAL FIREGURŪ NĀNAK HIS NIHANG SINGHS & THEIR YOGA BY GUVINDER SINGH AKĀLĪ THE LINEAGEOF KUNDALINI YOGAL E J O U R N A L | P A G E 4 7S I K H I & Y O G A

In his first teaching, Nānak declared:“No one is a Hindu, No one is a Muslim”~ Janam-Sakhī TraditionReligion, its marks, dogmas and hierarchical distinctions are of noconcern to the Sants (Truth attained), who seek to overcome thelimitations of tolerance by establishing an integrated communalinclusivity. The Sant movement was formed of individuals whohaving forsworn their sectarian distinctions and denominations,established a spiritual tradition that bought the esoterics of theirrespective movements together into one syncretic embodiment.Hailing from Nāth, Sufī, Vaiśnāva and Vedantic backgrounds theirmusical poetics would become the foundation upon whichcontemporary spirituality finds its universalist voice. Howeverbeyond their socio-spiritual advocacy was a collective soteriologicalaim “Jog” (Yoga). Their esoteric poetics are preserved in theresonant hymns of the Adi Gurū Granth (the Scriptural Guru of theSikh Tradition).In my travels across India in 2022, whilst collecting data for myrespective research projects, I met several Nihang elders(Jathedars) who are custodians of the ancient and unbrokentraditions of Gurmat. When speaking with the elders of the Khalsa,I asked one consistent question; “Why is it that people deny theexistence of yoga in the Sikh tradition?” Each time I wasunanimously met with the same the same voice of disgust: “thosewho deny the existence of such things know nothing of Gurmat,which is vast like an ocean”.Often when we use the term Yoga - a wide range of concepts mayarise in our minds, however we must be careful when delving intothe subject, ensuring that we leave behind pre-conceived notions.“Contemporary yoga practises” must be distinguished from theYoga of antiquity which at heart was understood as a soteriologicalvehicle towards theosis, filled with nuances of devotion andphilosophical introspection.L E J O U R N A L | P A G E 4 8S I K H I & Y O G A

Sitting around the sacred Dhunā (communal fire) where all socio-religious differences are turned to ash, Nānak is understood tohave participated in these Sant-Sangs (Gatherings with Sants)whereby he would be enraptured in ecstatic devotion and beginto teach through song. Interestingly, a historical connection can bemade for it is generally understood that Gurū Nānak learntShastar-Vidyā (the martial science of weaponry) from the NāthBabeh / Sadhūs (elders of the Nāth tradition) a tradition still taughttoday by the Akalī Nihang Singh Khālsā specifically the Akharā ofBābā Darbarā Singh Jī whose lineage spans back to the 17thcentury and whose current proponents openly teach in the westtoday.As Guru Nānak reminds us:“Yoga is not Āsana, it is not Kriyā or Pranāyāma”- Prān SangalīThe mystic Sants of the fifteenth century, werepioneers who brought Yoga out of the mythosof its ascetic wilderness into the rustic lives ofhouseholders. For them the secret cults of yogawere to be done away with to make way for aYoga that was embodied as a communaldevotional practise. Ironically many of theseSants like Gurū Nānak spent most of their livesas ascetics, a sacrifice made for the benefit ofothers. Nānak, was born in an era whereby thevernacular mysticism of the Sants hadinfluenced society for several centuries,enchanting the hearts and minds of individualsfrom all demographics and backgrounds.However the unconventional philosophy of theSants often kept their organised gatherings andcommunities on the peripheries of society.Many scenes within the Janam-Sākhīs (LifeNarritives) of Guru Nānak depict his asceticdisposition, one that was not appreciated orshared by his parents; often landing him introuble! Despite this, his yearning would leadhim into the jungles where he would join othertruth seeking congregants. T e g h a ( s w o r d ) , C h a k r a m ( q u o i t ) , a n d C h i m t a( p i n c h e r ) b e l o n g i n g t o G u r u N a n a k , P a t n a , I n d i aIt is generally understood that the young Nānak spent significanttime with a band of Sant-Nāth Udāsīs lead by Bābā Sant Ren Jī;who upon meeting with Nānak recognised him to be anincarnation of “Nirankār” (The Guiseless Divine).L E J O U R N A L | P A G E 4 9S I K H I & Y O G A

symphonic poetics that we are living in a despotic age whereinlaw, righteousness and morality flee from the consciousness ofbeings who turn their back upon virtue as a means to seek thefulfilment and satisfaction of their desires. However there is hope!For the effects of this age are assailed through establishing ayogic-devotion, centred in communal service and teaching. Putsimply Darkness is counteracted with Chardikalā. The Shabad-Gurū manifests in two forms “Granth (scripture) & Akālī Panth (theNihang Singh Khalsa) the latter being the physical embodiment ofGurū in this epoch. The purpose of a Gurū is to instruct hisstudent, through varying methodological approaches regardingthe nature of reality, so that in doing so they may wake up, andenjoin in Jog with it.( A b o v e : T h e Y o u n g G u r ū N ā n a k w i t h c o m p a n i o nB h a l ā i n S a n g a t w i t h B ā b ā S a n t R e n U d ā s ī )L E J O U R N A L | P A G E 5 0For further detail, Nānak’s elder cousin RāmThaman was himself a hermit belonging to theRāmanandī order of Sant-ascetics known asBairagīs. Therefore the subject of Jog aspropounded by the Sants would not have beena foreign one to the ears of Nānak in youth.Likewise it would be Gurū Nānak’s elder sonBābā Sirī Chand (1494 - 1629) who wouldreceive the leadership of the Udāsī traditionafter him. He was famous for continuing in theearly ascetic fervour of his father andmaintaining the (Dhunā Sahib) or communalfires, signifying communal enlightened activity. In Nānak we find a unity of paradigms which iswhy the perplexed find it difficult to pin himdown. However it is through the Nihang SinghKhālsā, the order established to embody andprotect his teachings, that one can experiencethe Gurū embodied, who assuredly walksamidst them, heard on the resonance of theirtongues and in the potency of their warriorideal. Imbued with the ethos of “warrior & spirit”the Nihang Singhs serve to restore our brokenconnection with the natural world now lost tomaterialism. It is for this reason that thetradition of meditation and festivity around thecommunal fire is maintained - so as to literallyshine a visible light in Kal Yuga (the epoch ofdarkness), bringing peace to sentient beings.The wisdom of the Gurūs, Sants and Mysticsenshrined for eternity in the music of the ĀdiGurū Granth Sahib teaches us through its richGuvinder Singh, if you were a mantra whatwouldyoube?ONG NAMO MAHAKAL SRI AKAL WAHEGURUS I K H I & Y O G A

now gaining scientific relevance andentering conventional medicine withepigenetics.Today, I would like to give you an insightinto the fascinating science of epigenetics.What mechanisms affect the expression ofour genes, and how can we specificallyinfluence them? What role can KundaliniYoga play in this context? A crucialquestion is: What is necessary to activateour self-healing powers? Because this isour strongest healing power!First, let us clarify what epigenetics is allabout. Epigenetics is a vast field, so in thisshort article we will only touch on certainaspects without delving too much into thebiochemical details. My focus will be inparticular on one aspect that we arefamiliar with as practitioners and teachersof Kundalini Yoga, and that are relevant tous as yogis and individuals.Maybe you have heard of epigenetics, butwhat is it exactly? By now, we know that wehave different factors influencing our geneactivity. Approximately 25% of our genes –our blueprint – are fixed andunchangeable, but we can influence 75%of them. This means that we are notvictims of our genes. We are the architectsof our lives. Your health is largely in yourown hands! I am a Kundalini Yoga TeacherLevel 2, a German Heilpraktiker(naturopath) with a focus on epigeneticsand functional medicine. I consider myselfto be a bridge builder between diversetraditional teachings and (natural) healingmethods with the latest findings inmedicine, especially epigenetics.During my studies on epigenetics, Iencountered many parallels to the insightsfrom the Kundalini Yoga teachings. Many ancient traditions provided insightshundreds of years ago that areKUNDALINI YOGA ANDEPIGENETICSBY CATHARINA TAJ INDERPREM KAURL E J O U R N A L | P A G E 5 1E P I G E N E T I C S

For comparison, a fly has around 13,000 genes or a roundwormaround 18,000 genes. This means that genetics can only explain afraction of the complex processes in the human body. Even morecomplex and equally important is the regulation, or thefunctioning of genes. This depends on many factors. Thisregulation or this functioning of genes is epigenetics.What can epigenetics influence?Epigenetics can be influenced by both internal and externalfactors, which can affect our genes, our body, and our health:Our cell biology, especially the mitochondria, which are thepowerhouses of our cells, producing our energy.Nutri epigenetics: nutrition also plays a very important roleand can be individually used as a tool for influencingepigenetics.Psycho epigenetics: another crucial aspect is our psyche,which includes our thoughts, beliefs and emotions.What is epigenetics?We are currently hearing a lot about epigeneticseverywhere. However, before 1980, there wereonly a few cell and molecular biologists whowere engaged in studying epigenetics. Its risebegan in the early 2000s as the decoding of thehuman genome (Human Genome Project)became more public. Nowadays, we know thathumans consist of approximately 22,500 genes(it was previously believed to be around100,000 genes).E P I G E N E T I C S

But the most important function of telomeres is to extend ourDNA. The length of telomeres determines how many times a cellcan divide without damaging our DNA code or losing importantinformation.Every time stem cells are copied, they lose a piece of thetelomeres. This means that after a certain number of cell divisions,we must die at some point. An experiment by Leonard Hayflickdemonstrated that after only 50–60 divisions, cells alreadyproduced faulty proteins. Telomeres play a role in determining theageing of our cells. Longer telomeres mean younger cells, so thelength of telomeres is directly linked to the youth of our cells.An enzyme that changes everything is called telomerase, and itlengthens our telomeres. When we activate this enzyme in ourbodies, it leads to the extension of our telomeres. As a result, ourcells can divide more frequently. Our body ages more slowly,because our genetic code is not damaged as quickly. Conversely,short telomeres mean faster ageing and related illnesses.You may ask yourself: what activates telomerase activity?One answer is shifting our thoughts and focus positively (activateour positive mind) and practising self-love. Transgenerational epigenetics: Our familyimprints from our upbringing andexperienced traumas all play a part ininfluencing our epigenetics and, in turn, ourgene activity.Socio epigenetics: factors like ourupbringing, life experiences, and currentsocial relationships contribute to thisinfluence.Other factors include: Physical activity andexercise (physio epigenetics), our sleep is abig topic, environmental influences andtoxins from our surroundings.And overall, our lifestyle choices!The influence of meditation on epigeneticsLet us now dive into how the impact ofepigenetics connects with the effectiveness ofKundalini Yoga, specifically through the practiceof meditation as an example. From themeditations of Kundalini Yoga, we have heardthe statement that meditation keeps you youngand maintains your health. Now, epigeneticsreveals processes that show this effect not onlyon a mental level but especially on a physicallevel. The key word is telomeres: telomeres arean important factor influencing epigenetics.What are telomeres? They are remarkable partsof our DNA. Telomeres are extensions of ourDNA that do not code for any proteins. Theyplay a vital role in cell replication and DNAduplication. One of their crucial tasks is toprotect the ends of the double helix fromfraying or unfolding on their own.L E J O U R N A L | P A G E 5 3E P I G E N E T I C S

the yogic lifestyle, and their specific effects on various aspects ofour being, including areas of the brain, the mind, our subtle andphysical bodies, and beyond.Join me in practising the meditation Kriya for Creating Self-Love, aprecious gift from Kundalini Yoga that I have been doing since the3HO Winter Solstice in Florida in December 2023.https://www.3ho.org/meditation/kriya-for-creating-self-love/Let's continue together until the European Yoga Festival in France,diving into the journey of fostering a positive relationship withourselves, opening our hearts, and making ourselves available toreceive love.Sat Nam!Personal development is already a significantstep towards self-love. This is because it enablesus to recognize and overcome destructivepatterns that are often rooted in our childhoodand upbringing through external criticism(criticism can lead to self-criticism and thereforeto a lack of self-love).This affects our biochemistry. Changing thispattern and learning to love ourselves can have apositive effect on the enzymatic process oftelomerase. Attitudes like gratitude andcontentment also play a crucial role. Exercise andregeneration are further activating factors.Adequate nutrient supply and mindfulnesstowards ourselves are also decisive factors.Studies have shown that meditation improvestelomerase activity. Regular meditation canfurther nourish the telomerase enzyme. In ameditation study, the participants' telomeraseactivity was measured during meditation retreats.It was significantly higher at the end of theretreat. The result was that every kind ofmeditation has a positive effect. There are somany different forms of meditation, especially inKundalini Yoga. We can literally meditateourselves into a youthful and healthy state.So remember when you are challenged by ameditation that you are activating telomerase,lengthening your telomeres, and rejuvenatingyour community of cells in your whole body.There is still much more to explore regardingdifferent Kundalini Yoga Kriyas, L E J O U R N A L | P A G E 5 4E P I G E N E T I C SC a t h a r i n a T a j I n d e r p r e mR a h l f f - M a c k e p r a n g ( C A T H A R A M A ) ,H a m b u r g , G e r m a n yP h o t o : A h l s t r ö m P h o t o g r a p h i e

In addition to the concerts, it has been mypersonal dream to bring mantra intohospital environments. When I wasyounger, I experienced serious healthissues and had to have several surgeries.In my 20s and early 30s I spent a lot oftime in hospitals and with doctors invarious countries. What that experience taught me, is thatwhenever a nurse or a doctor treated menot just as a body but as a being who hasa body, it had a deep effect on mywellbeing. I remember thinkingthroughout my stay in hospitals, that notonly the body, but a spirit needs to besupported in these medical places.I come from a classical music background.Endless scales on a piano, exams andconcerts with my choir, was my training inmusic. I always knew classical music was notmy place. It took me awhile to understandthat I can apply this training to my practiceof Kundalini Yoga. Mantra is my passion. I love briningmantras to different places. This is why inDecember 2022, me and several othermusicians from the Ashram Ram Dass Gurucommunity, started a new project. WithKirtan Travels, we organise mantra concertsand aim to bring Kundalini Yoga mantras toa wider community. MANTRAS IN HOSPITALBY SIRI PREM KAUR & KIRTAN TRAVELSL E J O U R N A L | P A G E 5 5M A N T R A S I N H O S P I T A L

I am very grateful that we have a chance to support these soulswith mantras. Naad – the sacred sound – is like medicine for thesoul. And in these difficult times that we live, it can nurture ourspirits. At Kirtan Travels, we are open to collaborate with morehospitals and institutions so that we can bring the healingvibration of the mantra to more places. To find out more about Ashram Ram Dass Guru Portugal and itssocial projects, please visit,https://ramdassguru.pt/social-project/https://www.instagram.com/ashramramdassguru/L E J O U R N A L | P A G E 5 6This is why in September 2023, Kirtan Travelsstarted working with a Psychiatric Hospital ofLisbon, Rehabilitation Department, where weoffer regular mantra sessions to the patients.We also began working with TT Farol –Associação de Tratamento dasToxicodependências.During our sessions, patients are invited to joinin and chant with us or if they prefer, they canstay silent and rest in their own moment. The word mantra means a mental wave, amental vibration. MAN means mind and TRAmeans direction, vibration. Mantra is somethingthat can give direction to the mind. It can helpto change its vibration. Mantra is such a gift in the tradition of KundaliniYoga. In any environment, even in a hospital, wecan sit down together, breathe and chant fromour heart. For a moment, we can let go of ourbusy and noisy mind, and remember – we areall human beings. We are the light. We can tunein to our heart space, in to our own truevibration and from this sacred space inourselves, we can chant. This experience can behealing and transformative and can supportanyone on their journey of life. Sometimes learning new mantras for patientscan be difficult and feel foreign. However, withtime, they begin to enjoy using differentinstruments and remember the voice of theirown heart. If you were a mantra what would you be?MOOL MANTRAM A N T R A S I N H O S P I T A L

people fall into addiction and how theycan find their way out.The Mask of NumbnessIt’s easy to point fingers at substanceslike drugs or alcohol when discussingaddiction. However, they are not thecore problem. In reality, they aresymptoms of something much deeper:emotional pain. Anxiety, jealousy, guilt,shame, and a pervasive sense ofisolation are common underlyingfeelings. Today, nearly half of thepopulation reports feeling disconnectedfrom others, which only exacerbatesthese emotions.People turn to substances or behavioursas an escape—a temporary numbnessto avoid confronting their inner pain.Whether it’s a substance, toxicrelationship, or destructive behaviour,these coping mechanisms compoundthe issue, trapping individuals in a cycleof avoidance and pain.SUPERHEALTHL E J O U R N A L | P A G E 5 7S U P E R H E A L T HFilling the Void: Healing EmotionalPain and AddictionImagine walking through life with aprofound void in your chest—anemptiness that feels impossible to fill.Many people try to numb this feeling invarious ways—whether throughsubstances like drugs or alcohol, orunhealthy relationships. We chase aftertemporary relief, all the while sinkingdeeper into emotional pain. Afterworking with countless individuals, I’vecome to believe that the root ofaddiction lies not in the substancesthemselves, but in the emotional turmoilthat drives people toward them.As the director of SuperHealth, a non-profit organisation dedicated to holisticrecovery, I’ve spent much of my careerstudying the link between emotionalpain and addiction. My journey begandecades ago, and since then, I havefocused on understanding both how BY MUKTA KAUR KHALSA

Tools for Transformation: Embracing MindfulnessSo, how do we break the cycle of addiction? In my experience,yoga and meditation are two of the most powerful tools for self-healing. These practices allow individuals to reconnect with theirbodies and emotions, creating a healthy alternative to chemicaldependency. Kundalini Yoga, in particular, has been integral in mywork, and I often describe it as a “natural way to get high.” Bylearning to control our breath and emotions, we can freeourselves from past traumas and destructive coping mechanisms.One powerful technique is Breath of Fire, a rapid and rhythmicpranayama that oxygenates the brain, clears the mind, andstrengthens the nervous system. Regular practice of Breath of Firehelps rebuild resilience and creates a foundation for innerstrength.Healing the Nervous SystemThe nervous system is essential in addiction recovery because itgoverns our response to stress. In today’s fast-paced world, ournervous systems are often overstressed, making us morevulnerable to anxiety, depression, and addictive behaviours.Practices like Breath of Fire and other Kundalini Yoga techniqueshelp regulate the nervous system, bringing much-needed balance.Meditation and kriyas also support the body’s glandular,circulatory, and elimination systems, which are vital for thoserecovering from substance abuse or other unhealthy behaviours.The Root Cause: Emotional PainOne of the biggest misconceptions about addiction is thatsubstances are the root cause. In reality, substances, food, oreven toxic relationships are just the symptoms. The real issue isemotional pain—whether it's fear, shame, guilt, or anger, thesefeelings are often at the heart of addictive behaviour.Those struggling with addiction often feel as though they arewalking around with a gaping hole in their hearts. To cope with thepain, they reach for anything that offers temporary relief. But thisapproach only deepens the wound. What’s needed is not anotherform of escape, but a way to heal the pain itself.This is where yoga and meditation come in. These practices allowus to address the root of the problem rather than just treating thesymptoms.L E J O U R N A L | P A G E 5 8The Resilience of the BodyWhat often gets overlooked in conversationsabout addiction is the incredible resilience ofthe human body. We are wired to heal. Whenwe nurture our bodies—physically, mentally,and spiritually—they respond positively.Unfortunately, most people only focus on theirhealth once a crisis arises. True recovery startswith awareness: becoming conscious of theemotional pain driving addiction.The first step toward recovery is recognizing thepatterns leading to destructive behaviours andfinding healthier ways to address emotionalpain. In my experience, 70% of healing comesfrom awareness alone.The Struggle for ConnectionOne of the greatest tragedies of modern life isthe increasing disconnection between people.While societies grow more affluent, families aretogether physically but often emotionallydistant. Children grow up in environmentswhere deep, meaningful communication islacking. This emotional void fosters isolation,leading people to seek fulfilment elsewhere,often through substances or unhealthy habits.In a world that promotes individualism andmaterial success, we are losing the ability totruly connect. However, it is connection—authentic, deep connection—that we all crave.Without it, many turn to addiction to fill the void.S U P E R H E A L T H

While the journey of transformation isn’t easy, it is possible. Withthe right tools, such as yoga, meditation, and mindfulnesspractices, we can rebuild our lives from the inside out. Addictionmay be powerful, but the human spirit is even stronger.Together, we can create a world where emotional pain doesn’tlead to destructive behaviours, but instead serves as a catalyst forgrowth and healing. By embracing these practices and seekingmeaningful connections, we can fill the void—not with substancesor distractions, but with love, understanding, and self-compassion.L E J O U R N A L | P A G E 5 9S U P E R H E A L T HAddiction to Technology: A ModernEpidemicAddiction doesn’t just come in the form ofsubstances. We are now facing an epidemic oftechnology addiction. Smartphones, tablets, andcomputers have become so pervasive that theyare creating a new kind of disconnection.Parents and children alike are glued to theirdevices, leading to a loss of meaningfulconnection with those around them.This technological addiction can have long-lasting effects, particularly on children. Whenparents prioritize their screens over theirchildren, even unintentionally, children feelneglected. This emotional neglect can lead toinsecurity and set the stage for future addictivebehaviours.Awareness is the first step to addressing thisissue. By becoming conscious of the effects oftechnology on our lives, we can begin to makehealthier choices. We can prioritise face-to-faceinteractions and meaningful connections overscreen time.A New BeginningHealing from addiction is not just aboutovercoming the behaviour; it’s about rewritingyour personal story. It’s about recognizing theemotional pain you carry, addressing it inhealthy ways, and finding the courage toconnect with others. Each of us has thepotential to heal, grow, and live a life filled withlove and connection.If you were a mantra what would you be?DHAN DHAN RAM DAS GURUS u p e r h e a l t h I n c . h t t p s : / / w w w . s u p e r - h e a l t h . o r gs u p p o r t @ s u p e r - h e a l t h . o r g

Are you inspired by what you’ve read in Le Journal? Do you have your own story to tell about yourexperiences with the Teachings of Kundalini Yogaand the yogic lifestyle?www.3ho-europe.orgFrançais Deutsch Italiano Español DutchDonate to European 3HO Foundation StichtingPlease let us know. To support the future issues of Le Journal and other 3HO Europeactivities, please contribute.