1. Nadi Shodhana: AlternateNostril Breathing
Sit straight. Moderate depth, balanced inhaling and exhaling. Using your right hand (thumb and first finger) block your left nostril with your first finger and inhale in your right nostril. Block your right nostril with your thumb, exhale out the left nostril. Inhale in the left, exhale out the right. This will clean the nadis and balance each hemisphere of your brain.
Repeat 21X
2. Bellows Breath (Kapalabhati). Fast inward contractions of the lower abdominals which will cause an exhalation followed by an automatic inhale. Repeat 21X.
3. Box Breath. Inhale a long slow comfortable breath (3-7 seconds). Now match this breath count to all 4 sides of the box. If you Inhale for 5 seconds, Hold your breath for 5 seconds, Exhale for 5 seconds, Hold for 5 seconds. Repeat 21X.
4. Sensory Deprivation Breath.
Thumbs on the ears, the 1st two fingers (index and middle) covering the eyes, the 3rd ring fingers on your nose and the little fingers touching your lips. Inhale completely, and then hold your breath for a complete hold being aware to work with our individual limits. Be kind to yourself. When you feel the urge for a breath, release the nose completely and soften al your fingers and the body will automatically exhale creating balance with each release. Repeat 21 X. With experience you can incorporate maha bandha with your breath holds.
5. “M”ing or Chakra Balance
a). “M” ing. Full and deep inhalation followed by intense humming a "M" sound with your exhalation. This energy and vibration will activate each energy centre in your body.
b). Chakra Balance. (Let Vinny Run Your Ham Sandwich Operation).
Starting at the base Chakra and moving to the crown, hum the sound associated with each chakra. Visualize the colour of that chakra gently turning in a clockwise direction. Feel the vibration of each sound in each individual chakra and it relaxes and balances.
- Root Chakra (Muladhara ). Sound Lam. Colour Red.
- Sacral Chakra (Svadhisthana). Vam. Orange.
- Solar Plexus Chakra (Manipura). Ram. Yellow.
- Heart Chakra (Anahata). Yam. Rose or green.
- Throat Chakra (Vishuddha). Ham. Light Blue.
- Third Eye Chakra (Ajna). Sham. Indigo.
- Crown Chakra (Sahasrara). Om. White of Violet.
6. Give Gratitude. (Shakthi Dharana meditation)
Inhale while standing on your knees, lift your hands up with your palms facing up. Open your heart. Experience the universal energy flowing through you as you reach up and open up your heart with a slight back bend. With pure loving gratitude give thanks for your day, your life, your teachers, gods and goddesses that you are currently grateful to. When you feel the fullness of the energy, rest your elbows on the ground, bend down and touch your forehead on the ground and thank mother earth for this blessing. "Thank you mother earth, Thank you mother earth, Thank you mother earth for this blessing". This is your practice to create your own gratitude dialogue that works for you. There is power in learning what the different gods and goddesses offer and how they can benefit us. Repeat 3 or 7 X.
This is an example of my daily gratitude.
Thank you this day
Thank you for this life, I love this life.
Thank you to my past, present and future teachers for lessons in life, love and unconditional healing energy.
Thank you Universal Energy for providing me with these gifts to heal myself and help others.
Thank you Shiva for removing all that does not serve me.
Thank you Lakshmi (Lock-schmee) for abundance and prosperity (Hindu Goddess of Good Fortune and Beauty).
Thank you Venus (the Goddess of love) for the pure unconditional love.
Create your own version of whatever you are grateful for. There is great power in learning what the different gods and goddesses offer and how they can help us.
7. Savasana. Samadi
Now sit for a few minutes and send love and peace into the universe. Open your heart to visualize and acknowledge everyone you are sending this loving healing energy from your heart. Pure unconditional love. Imagine the most sincere form of love you have experienced and let that expand from your heart and eventually your entire body, to fill your room, house, town, province, country and universe. Expand that love to whatever direction you feel needs your loving attention the most at this moment.
For more info
Kundalini awakening https://m.youtube.com/watch?v=wymi3AxcqnU
This Living Enlightenment book has some very interesting concepts. http://lifeblissprograms.org/e-books/pdf/le_abridged.pdf
https://www.nithyananda.org/Nithyananda-eNcyclopedia/eN-Kriya.html
Here is a PDF copy of the book Living Enlightenment.
http://lifeblissprograms.org/e-books/pdf/le_abridged.pdf
eN KRIYA https://www.youtube.com/watch?v=U4YlXiXa6Xk
Sun Salutation basic yoga warm up. I often will just do 10 of these before my meditation.
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