40-Day Challenge for Feriel

Your kriya: Kriya for Elevation


Your meditation: Inner Conflict Resolver


Your daily sequence will be:


Why I selected this kriya for you:
This is a great beginner kriya to move the energy throughout your body, improve your spinal flexibility, strengthen your “breath muscle” and give you energy. It also uplifts your mood. The exercises have flexibility as it relates to time. You can do most of the exercises for 1-3 minutes.


You reference 20 minutes as your minimum time commitment and 30 minutes as the maximum time commitment.  This is fine. On your short days you will do the kriya only.  And as in all of these programs, I’m also going to give you a 3-minute option for any days you think you might miss. If you ever had a day like this, you’ll do 3 minutes of Sat Kriya, the final exercise in the kriya. Keep 3 minutes as the minimum.

If there is ever a day you are going to miss your full set, please do a minimum of 3 minutes per day of Sat Kriya. Our teachers used to say that the difference between a long practice and a short practice is big, but the difference between a short practice and no practice is tremendous.  Be consistent with at least a 3-minute commitment each day.


Guidelines for your 40 day challenge:
1)  Please follow the kriya exactly as it is documented. The sequence of exercises should not be altered.  Here is an instructional video for Breath of Fire.  Here is an instruction video for Sat Kriya.


2)  I encourage you to tune in with the Ong Namo Guru Dev Namo mantra three times at the beginning of your practice and to close the practice with the Long Time Sunshine song. It will help give your practice structure and continuity, among other things.


3)  If you can do your practice at the same general time each day, that would be ideal.  If not, no problem but you might find it more challenging to be consistent. As discussed, mornings are the most ideal time.


4)  As this is a practice of discipline, don’t expect to enjoy doing it every single day.  Some days you will and some days you may not.  Make the 40-day commitment and try not to get too caught up in the day-to-day emotions of how you feel about doing the practice. At the end of 40 days, you can judge your reactions.


5)  Please make sure to always do a deep relaxation on your long days. It gives your body a wonderful opportunity to heal itself. In your instance, the fourth exercise it also very healing so you’ll have two opportunities to relax and heal.


6)  I recommend using Kundalini Yoga music as you do your practice (including the kriya). I’ve included again here two links for music you can use for the kriya. The meditation is generally done without music.
Dhan Dhan Ram Das Guru
Snatam Kaur Mix

A link to the online log is here. Please update it each day when as you go through the 40 days. I’ll include notes back.  I will check in on the log most but not all days. This is intentional to make sure you don’t get overly dependent on me. The general idea is after these 40 days, you can keep going with your own daily practice.
Payment can be made via Paypal at lynn@rasayancenter.com.  The amount due is 80 euros. Please make sure to cover any fees so the net amount sent is 80 euros.
If you have any questions, always feel free to email me.
I look forward to working with you on this!

Download Your Free Ebook “3-Minute Meditations for Each Enneagram Type"

Get your guide to the 9 Enneagram types with a different Kundalini Yoga meditation for each type. These meditations are designed to relax your habit of attention and build self awareness - starting in as little as 3 minutes a day.