catherine zack

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Day 23

Day 23 and a LOT of info coming your way!

So I’ll keep this as simple as possible to bring us into it all.

FIRST — Today’s the new moon. An amazing time to reset your intention, to plants seeds of new beginnings, and also to rest. Visit the Archive page for some of my favorite rest practices (which is an expansive way of embodying “Igite” to be sure :)). A 15-minute guided relaxation practice and a 60-minute restorative are right this way.

SECOND — For the next 7 days of Ignite, I’ll ask you to choose 1 of the 2 following practices, which I’ve listed with the simplest reasons you might pick one over the other (And a whole LOT of info and explanation on them both below!).

  1. Nadi Shodhana or Alternate Nostril Breathing or (“purifying the channels” thank you Catherine N. for the translation) - a breath practice, through the nose, alternating breathing through one nostril at a time. Skills to explore here: concentration, focus, pranayama (breath work), and mudra (energetic seals of your hand in specific shapes aka “something to do with your hands”). This is a skill to learn for life, if it works for you. A calming practice for many (and for some, the opposite effect — so if this feels not smart or safe for you, don’t do it!).

  2. The Kirtan Kriya - a Kundalini yoga practice that involves mantra (“mind skills”), sound (your voice!), breath (because you are chanting), and mudra. This is, hands down, one of the most powerful practices I know. An embodied practice of the cycles of birth, life, death, and rebirth. This one is a POTENT game changer. And not for the faint of heart. (Also, if you cohabitate, your people will hear you!). (Same disclaimer as above: if this feels not safe or smart for you, please don’t practice it!).

You might also choose both. If so, I’d suggest The Kirtan Kriya as your morning / daytime practice (I find it to be super energizing in a very clean, clear way) and Nadi Shodana before you climb into bed at night.

I’m asking you to pick at least one to stay consistent with because that simple choice and dedication allows us to explore the concept of “Ignite” as dedication, devotion, or “holding ourselves to the fire” of discipline. (For those of you who were digging all the Sanskrit yesterday, the word to describe that would be tapas — think the fiery, devotional heat of staying in a chair pose for 10 or 20 breaths …. or dedicating yourself to ONE practice for SEVEN days :)

Bottom line is pick the one your drawn to (or the one you’re most averse to!) and stick with it AS LONG AS YOU FEEL SAFE. Each of these practices has the potential to take us quickly to our edges, which might feel like anxiety or stress or something that doesn’t feel safe or smart to stick with. If that’s the case — STOP! Don’t do it. We’ll find another practice for you, just send me a message.

Ok (LOTS!) more about each below. AND if you have time to watch the recording of yesterday’s group live (if you missed it!) — I explain each practice there too!

LEAVE A COMMENT AND LET US KNOW WHICH ONE YOU CHOSE AND WHY. I’ll tell you my choice too!

to the fire,
Cath


CHOICE # 1 — NADI SHODHANA (ALTERNATE NOSTRIL BREATHING)


CHOICE # 2 — The Kirtan Kriya

On a practical level, I chose it for its brevity (11 minutes!). And for its engagement. It uses mantra (repetition of sacred sounds) and mudra (special energetic seals made by positions of the hands and fingers). So if meditation feels like a challenge because you find yourself easily getting distracted and your mind constantly wandering away — this mediation has a lot to hold you here in the present moment.

The Kirtan Kriya can be practiced alone, on your own, or practiced along to the sound of a guided recording (more on that below).

On an energetic, bang-for-your-buck level, I chose the Kirtan Kriya for its potency.

The Kirtan Kriya will help you break habits you're ready to move on from and accompany you in times of transition and change. It is a healing meditation, helping you absolve and move through past wounds and trauma. The mantra used in the meditation represents the primary cycle of which we are all a part that includes the necessary phase of dissolution or death:

Saa - birth

Taa - life

Naa - death

Maa - rebirth

To practice, sit in a comfortable seat. Eyes can close, inner gaze focused on the space between your eyebrows. Backs of the hands resting in the lap, palms open, fingers ready to make the mudras corresponding with each sound of the mantra.

Begin rhythmically repeating the mantra Saa, Taa, Naa, Maa out loud. Let your voice settle into almost a song-like quality.

When you chant Saa, the thumb and index finger of each hand will touch. When you chant Taa, the thumbs and middle fingers lightly touch. Naa, thumbs and ring fingers. Maa, thumbs and pinky fingers.

Keep repeating the mantra and the mudras of the fingers. After a few minutes, you can continue with the voice lowered to a whisper. After a few moments, you can silently chant the mantra to yourself, while continuing the mudras of the fingers. After a few moments, you can come back to a whisper. And finally, finish again with the full sound of your voice.

Practice for 11 minutes (spending about 2 minutes for each section). Gradually, over time, you can increase your total meditation time to 31 minutes.

I first practiced 40 days of the Kirtan Kriya myself while I was pregnant with my son, in the last trimester of my pregnancy, during his birth, though our earliest days together.  This was literally the meditation that carried me through 16.5 hours of labor and was integral in helping me bring my son into this world.

I trust and know its power.

And I can’t wait for you to see what the Kirtan Kriya might hold for you too.

I love to practice to this audio version on Spotify.

I also prepared 2 videos (one explanation, one actual practice) for you to learn more and practice along with if a visual helps.

Group Live Recording —