Our ability to connect from our hearts with compassion and to empathize with what others are going through is part of what makes us human. As we go through difficult times, those times are much more manageable when we have loved ones around that have compassion for what we are experiencing.
As busy as life can be, and as infuriating as some circumstances are these days, it is easy to get cynical. Sometimes it feels impossible to keep our hearts open under the weight of the world’s problems. It’s easier to shut down, to turn off the part of us that feels so deeply all the pain and anguish.
Rather than approaching people who are struggling from a place of compassion, we might start to believe that people are going through a hard time because they brought it on themselves, or because of their karma, or because of bad decisions that they made. We might also start to believe that there is nothing we can do to help. But Yogi Bhajan taught us that tolerance for other people’s differences, that compassion for their experiences, that loving each other through the pain is what is important. If you find yourself unable to connect with the tolerant, compassionate, loving part of your heart and want to open that space within yourself, the Kriya for Tolerance from Sadhana Guidelines is a great place to start.
To gain the strength needed for tolerance and humility, the navel center needs to be developed. This kriya works on the abdomen, stimulating the navel energy to rise to the higher centers and then integrates it with the aura. It is a great preparation for meditation.
I. Sit in Easy Pose with the spine straight. Lock the fingertips into Bear Grip with the right palm facing down. Push the side of the hands into the Navel Point as you exhale completely. Hold the breath out, then inhale and hold the breath for 7 to 8 seconds. Continue this cycle for 3 minutes.
2. Sat Kriya with palms flat: Sit on the heels and raise the arms overhead with palms flat together. Pull in the Navel Point as you say Sat. Relax the Navel Point as you say Nam. Continue for 3 minutes.
3. Stretch the legs out straight in front of you. Place the palms on the ground behind you. Raise both legs to 60° and hold this position with Breath of Fire. Continue for 2 minutes. To end: Inhale, exhale, apply mulbandh. Then relax immediately into Easy Pose and belly laugh loudly for I minute.
4. In Easy Pose, bring your hands into fists at the shoulders. Inhale deeply and suspend the breath. Begin punching forward (as in boxing) with alternate hands. When you must, exhale and inhale deeply to continue. 3 minutes.
5. Sit in Easy Pose. Alternate between Camel Ride and Shoulder Shrugs:
a) put the hands on the shins and inhale as you flex the spine forward. Exhale as you extend it back.
b) Inhale and lift the shoulders up to the ears, exhale and drop the shoulders down. The pace is about 5 full cycles in 10 seconds. Continue this cycle with deep breaths for 3 minutes. Then inhale, exhale completely, apply mulbandh. Relax.
© The Teachings of Yogi Bhajan