A study published in the American journal Scientific Reports followed fourteen university students who participated in a 40-day meditation training program. None of the students had prior experience with meditation. After 40 days, significant changes were observed in their precuneus and posterior cingulate cortex. These two brain regions are involved in emotional perception, directly influencing moral judgment and our ability to understand the thoughts of others. Furthermore, their amygdala—the region associated with fear—actually shrank, allowing them to self-regulate and alleviate painful stimuli.
美國《科學報告Scientific Reports 》中的一項研究， 十四名大學生參加了為期40天的冥想培訓課程，沒有一個學生事先接受過冥想訓練的，40天後他們前突神經precuneus和扣帶回皮質posterior cingulate cortex出現變化。這兩個大腦區域涉及情緒感知，直接影響對他人思想理解及道德能力，而他們大腦的杏仁核更縮小了，杏仁核與恐懼情緒有關，他們能夠自己消除或減輕痛苦的刺激。
In Kundalini Yoga, Sadhana (daily practice) is also guided by the 40-day principle. But why exactly 40 days?
昆達里尼的早課(Sadhana)也是以40天為準則，但為什麼是40天呢？
The answer is deeply scientific. Our red blood cells have a lifespan of approximately 120 days. These cells contain iron, which is inherently magnetic. Like the magnetic strip on a train ticket, magnetism acts as a medium for memory. With every heartbeat, your bone marrow produces about two million new red blood cells. Consequently, your bone marrow stores memories; it records your attitudes toward life, your personal habits, and even the vision of who you aspire to be. All of this is imprinted within your marrow and blood.(As I often mention in class, you must practice your Mantra until it enters your “blood and bones." Only then can you instinctively apply it during times of crisis. This is exactly what I mean.)
這是一個很科學的答案，因為紅血球❤️的存活天數大約是120天左右，紅血球是含有鐵質，而鐵是帶🧲磁性的，磁是一種記憶物質，就像火車票的磁帶一樣。我們每一下的心跳、骨髓都會製造大約兩百萬個紅血球，所以你骨髓會儲存記憶，它會記著🧠你的生活態度和個人習慣，甚至你想變成甚麼人，統統全部都記錄裡在骨髓和血液裡面~
((((我常在課堂上講練習mantra時要入血入骨，你才會在危急事時應用到出來，就是這個意思~
The 40-day mark is essential because it provides enough time for the new generation of red blood cells to overtake the old ones. This signifies that your new habits and memories are beginning to take root. Therefore, whatever you choose to do—whether it is a specific Kriya or a particular Mantra—doing it consistently for 40 days can literally rewrite your destiny and bring about a profound transformation.40天是為了有足夠時間讓新的紅血球群體去壓制老舊的紅血球群體，即代表你新的習慣、新的記憶開始形成，因此不論我們做任何事情，只要連續做40天，最好是同一套Kriya，同一首冥想Mantra，就可以改寫我們的命運，為你自己帶來新的改變~
The Power of Habit「習慣的力量」
Habits are formed through the neural pathways of our Basal Ganglia. Every new habit begins with a “cue"—a signal that tells our brain when to shift a specific behavior into an automatic routine. While change can take time, once you initiate the mechanics of a habit, you gain the power of self-mastery.「習慣」是我們接觸基底核神經後發生的，所有新的習慣都有「提示」，「提示」向我們的大腦發出信號，指示何時將某種行為轉變為日常行為；有時候改變需要很長時間，但是，一旦你開始了一種習慣的運作方式，便會獲得控制的力量。
Here are 5 tips to help you complete your 40-day Sadhana: 老師給你「完成40天Sadhana」的5項建議:
1️⃣Choose a Kriya and Meditation You Love
They say the thing you least want to face is exactly what you need. However, 40 days is a significant commitment. Choosing a Kriya and meditation that you genuinely enjoy is crucial to sustaining your practice.
選擇一套你喜歡的Kriya和冥想～
雖然說最不想面對的，就正正你需要的，但40天不是短時間，所以選一套你喜歡的冥想和Kriya很重要~
2️⃣Pick a Specific Time選擇特定的時間～
Traditionally, Sadhana is practiced at 4:30 AM (the Amrit Vela). A typical Kriya takes about 30–40 minutes, followed by 11 minutes of meditation, usually finishing by 6:00 AM. However, everyone has a different lifestyle and constitution. Consistency is more important than the specific hour. Whether it’s 4:30 AM or right before bed to facilitate deep sleep—just do it!
多數練習是在早上4:30進行，一套Kriya太約30-40分鐘，冥想11分鐘，一般早上6:00前可完成，但因應每人體質、工作和生活不同，所以老師建議選一個自己每天都能抽空的特定時間，相比凌晨4:30，每天在同一時間練習比較重要。
有些人在夜間練習更有幫助，因為這是深度放鬆睡眠的完美過程。因此，薩達納（Sadhana）在睡覺前進行練習，沒關係！有做就好~
3️⃣Create a Dedicated Space選擇特定的地點～
Practicing at the same time and in the same place strengthens your commitment. If possible, set up an altar in your home. If not, the spot where you sit every day will naturally become your Sacred Space.
每天在同一地點，同一時間進行一致的練習，可以增強對練習的承諾。建立自己家中的祭壇更好，請坐在壇前做Kriya和冥想。如果您沒有祭壇，那麼您每天坐的地方將成為您的神聖空間。
4️⃣Wear White and a Head Covering穿白色和頭巾
White clothing expands your Aura (radiant body), and a head covering protects the energy of your Crown Chakra, creating a powerful “meditative momentum." Don’t just practice in your pajamas—equip yourself for a 40-day victory.
白色衣服可增加能量場，頭巾可保護頂輪能量，創造你的冥想時的氣勢，不要隨隨便便穿睡衣就開始冥想，為你的40天勝利裝備好自己。
5️⃣Conquer and Transmute戰勝它、穿越它
During these 40 days, negative thoughts—such as inertia or self-doubt—will surface. Use this as an opportunity to clear your subconscious. There is a yogic saying: “When the practice is attained, everything comes." To love yourself means being willing to stay intimate with yourself, no matter how “messy" things get. Practice is your most intimate time with your Soul.
由於你會面對40天的挑戰，腦海負面的想法: 例如墮性和否定自己，就會浮出水面，利用這機會，對自己講要戰勝它，清理好這些不好的情緒， 順便清理過去潛意識。瑜伽有一說法「當實踐了，一切都會到來」，這是真的，如果我們想學習如何去愛自己，並愛上我們獨特的個人經歷（尤其是不舒服，痛苦的經歷），我們要做的就是每天開放地練習，並願意不管自己變得多麼凌亂，都要與自己親密，練習就是與自己最親密的時間。
I know this is easier said than done. When I finished my first 40-day Sadhana, I didn’t even count the days—I might have done 80! It had simply become a habit. If you miss a day, remember: “Every moment is an opportunity to start anew." In the long journey of life, allow your body to relax, your breath to deepen, and your soul to be purified. Gently and persistently rebuild your practice. Focus on your SAT NAM, and you will always find your way back to inner peace.
我知道說起來容易做起來難。實際上，當我第一次結束為期40天的薩達娜（Sadhana），跟本沒有在意是不是40天或是50天，說不定已做了80天，這就養成了一個習慣。而如果你中間放棄了， 「每時每刻都是重新開始的機會」，因此，在漫長的生活中，令自己身體開始放鬆，呼吸開始加深，淨化深處的心靈，柔和並堅持地重新建立自己的練習，專注自已的SAT NAM ，我們就能一直回到內心的平靜。
First we create our habits, and then our habits create us. 首先我們創造習慣，然後才是習慣創造了我們。
Sat Nam
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