. Pranayamas: 1.1 Diaphragmatic Breath 1.2 Resting Pranayama (3 part breath) 1.3 Resting Pranayama (4 part practice) - Vayu Diagnosis 1.4 Ujjayi (Sama Vritti) 1.5 Viloma 1.6 Nadi Shodhana 1.7 Surya or Chandra Bhedana 1.8 Sitali - cooling breath 1.9 Kapalabhati 1.10 Bhastrika 1.11 Brahmari 2. Mudras: 2.1 Agni Sara 2.2 Prana Mudra I 2.3 Tadaka Mudra 2.4 Maha Mudra 3. Preliminary Meditations: 3.1 Prana Shuddhi (inverted V) 3.2 Anuloma Viloma (mental alternate nostril breathing) 3.3 Antakarana Meditation (sound, skin sensations, thought, witness) 3.4 Tibetan Color Purifications 3.5 Prana Vayu Meditations (including visualizations and pranayama) 3.6 Negativity Release Kriya 3.7 Cave of the Heart 4. Meditations: 4.1 Breath (so ham) 4.2 Hum Sah 4.3 Silent Mantra, Japa 4.4 Gayatri 4.5 Maha Mrityunjaya 4.6 Heart Kriya 4.7 Witness Thought 4.8 Om Kriya Meditation 4.9 Pranic Absorption Kriya 5. Chants and Invocations: 5.1 64 Yoginis 5.2 Invocation to Shiva 1
5.3 Jaya Jaya Devi Mata 5.4 Om Namo Narayanaya 5.5 Sri Ram Jai Ram 5.6 Prana Vayu Chants 5.7 Gayatri 5.8 Maha Mrityunjaya 6. Relaxation Techniques: 6.1 Rotation of Consciousness - 31 points, 61 points, etc. 6.2 Balancing Savasana 6.3 Emptying Out Savasana 6.4 Spreading Out Savasana 6.5 Pranic Absorption Kriya 6.6 Smile Relaxation 7. Bandhas: 7.1 Mula Bandha 7.2 Uddiyana Bandha 7.3 Jalandhara Bandha 8. Other Techniques: 8.1 Locating feelings in the body 8.2 Loop of Awareness 9. Asanas: Forward Bends Balansana Child s Pose Enfant Apanasana Knees to Chest Pose Genaux à la Poitrine Baddha Konasana Bound Angle Pose (Cobbler's Pose) Chakravakasana Cat Pose Chat Cordonnier Halasana Plow Pose Charue Hasta Padangusthasana Extended Hand to Big Toe 1 Main au Pied Janu Sirsasana Head to Knee Pose Demie Pince Malasana Squat Pose Squat Marichyasana I Forward Bending Twist I Marichy 1 Parsvottanasana Pyramid Pose Pyramide Paschimottanasana Seated Forward Bend Pince 2
Prasarita Padottanasana Standing Forward Bend / Wide Leg Flexion Avant Jambes Écartées Supta Padangusthasana Reclined Big Toe Pose 1 Main au Pied Couché Upavista Konasana Seated Angle Pose Pince en Angle Utkatasana Awkward Pose, Chair Pose Chaise Uttanasana Standing Forward Bend Pince Debout Vajrasana Hero Pose Héro Garudasana Eagle Pose Aigle Utthita Eka Padangusthasana Standing One Footed Pose Virabhadrasana III Warrior III Pose Guerrier III Bakasana Crane or Crow Pose Corbeau Lolasana Laterals Swinging Pendant / Earring Pose 1 Main au Pied Debout Guirlande Anantasana Couch Pose Divan Ardha Chandrasana Half Moon Pose Demie Lune Arkarna Dhanurasana Archer's Pose Archer Parighasana Gate Pose Cloture Parivrtta Janu Sirsasana Parivrtta Paschimottanasana Revolved Head to Knee Pose Revolved Seated Forward Bend Demi Pince Inversée Pince Tordue Parsvakonasana Side Lateral Angle Pose Angle Latéral Supta Parsva Padangusthasana Reclined Sideways Big Toe Pose 1 Main au Pied Inverse Couché Vasisthasana Side Arm Balance Planche sur 1 Main Twists Ardha Matsyendrasana Seated Twist Pose Torsade Bharadvajasana I Kneeling Twist Pose Torsade à Genoux Jathara Parivrttasana Reclined Stomach Twisting Pose Marichyasana Forward Bend Twist Marichy Torsade Couchée 3
Parivrrta Parsvakonasana Revolved Side / Lateral Angle Pose Angle Latéral Inverse Parivrrta Trikonasana Revolved Triangle Pose Triangle Inverse Backbends Ardha Salabhasana Half Locust Pose Demi Sauterelle Ardha Utkatasana Half Chair Pose - 1 leg Chaise à Une Patte Bhujangasana Cobra Pose Cobra Dhanurasana Bow Pose Arc Eka Pada Rajakapotasana King Pigeon Pose Pigeon Royal Eka Pada Ustrasana One Leg Camel Pose (or Low Lunge) Matsyasana Fish Pose Poisson Paripurna Navasana Full Boat Pose Bateau Chamen 1 Patte Salabhasana Locust Pose Sauterelle Setu Bandhasana Sarvangasana Bridge Pose Pont Supta Virasana Reclined Hero Pose Hero sur le Dos Urdvha Dhanurasana Wheel Pose Roue Urdvha Mukha Svanasana Upward Dog Pose Chien Tête en Haut Ustrasana Camel Pose Chameau Virabhadrasana I Warrior I Pose Guerrier 1 Virasana Hero Pose Héro Natarajasana Dancer's Pose Danseur Spinal Lengthening Poses Adho Mukha Svanasana Downward Dog Pose Chien Tête en Bas Baddha Konasana Bound Angle Pose Papillon Chaturanga Dandasana Four Limbs Stick / Staff Pose Dandasana Staff Pose Baton Baton à 4 Appuis Gomukhasana Cow Face Pose Vache Sacrée Tadasana Mountain Pose Montagne Virabhadrasana II Warrior II Pose Guerrier II 4
Virasana Hero Pose Héro Tadaka Mudra Inversions Reclining Arms Over Head Legs Straight Seal Inverted Table All Cross Legged Sitting Poses Mudra Tadaka Crabe Jambes Croisées Sirsasana and Variations Headstand Chandelle sur la Tête Sarvangasana and Variations Shoulderstand Chandelle sur les Épaulles Adho Mukha Vrksasana Handstand Chandelle sur les Mains Pincha Mayurasana Forearm Balance Paon Special Restorative Poses Supported Setu Bandhasana Supported Supta Baddha Konasana Viparita Karani (regular or supported) Supported Bridge Pose Supported Reclined Bound Angle Pose Simple Inversion Pont Supporté Papillon Supporté Jambes au Mur Surya Namaskar A / Salutations au Soleil A Tadasana, raise arms Uttanasana Ardha Uttanasana Chaturanga Dandasana Urdhva Mukha Svanasana Adho Mukha Svanasana Prep Uttanasana Ardha Uttanasana Uttanasana Tadasana, raise arms Anjali Mudra in Tadasana Surya Namaskar B Start in Tadasana Utkatasana 5
Uttanasana Ardha Uttanasana Chaturanga Dandasana Urdhva Mukha Svanasana Adho Mukha Svanasana Virabhadrasana I (each side) Chaturanga Dandasana Urdhva Mukha Svanasana Adho Mukha Svanasana Prep Uttanasana Ardha Uttanasana Uttanasana Utkatasana Tadasana, Anjali Mudra Surya Namaskar L Tadasana, raise arms Uttanasana Low Lunge Raise Arms Uttanasana, fingers interlaced at tailbone Tadasana, raise arms Tadasana, Anjali Mudra Surya Namaskar 1/2 Start in Tadasana, Anjali Mudra Tadasana, raise arms Uttanasana Ardha Uttanasana Uttanasana Tadasana, raise arms Tadasana, Anjali Mudra 1. Description of Pranayamas: 1.1 Diaphragmatic Breath Positions to practice in: Crocodile Pose on the belly, or reclining on back, with or without pranayama blanket fold underneath the spine. If on back, place on hand on the belly, on and below the navel. As you inhale, feel the belly rise. As you exhale, feel the belly drop down toward the spine. Diaphragmatic breathing is the most relaxing form of pranayama. If on the belly, fold the arms and draw them in to rest the head upon, so that the upper chest is off the floor. With each inhale, feel the belly press into the ground; the back rises. With each exhale, the belly (lower lungs) empties, and the back body drops closer to the floor. 6
1.2 Resting Pranayama (3 part breath) Position to practice in: reclining, with or without a pranayama blanket fold under the spine, or sitting. The best position to learn is reclining. The three sections of breath are: the belly area; the low ribs below the nipple line front, side, and back; the upper lungs above the nipple line. Teach this breath by guiding the student to feel each section one at a time for a few minutes each. Then have the student fill the lungs sequentially -- either top to bottom, or bottom to top depending on the effect desired. Inhaling top to bottom creates a more energizing effect. Inhaling bottom to top creates a more relaxing effect. The exhale can also be sequential. 1.3 Resting Pranayama (4 part practice) - Vayu Diagnosis This practice should be done in a reclining position, and can be done with or without a pranayama blanket. The four sections are Apana Vayu - the pelvis; Samana Vayu - the belly near the navel; Prana Vayu - the low ribs to near the nipple line; Udana Vayu - above the nipple line; and Vyana Vayu - the way all 4 sections coordinate together. Have the student fill the lungs from bottom to top, and exhale by drawing the navel in first, then emptying lungs from top to bottom. Observe to see which sections are emphasized, and which - if any - are deficient. This will give you a clear picture of the state of the Prana Vayus, which you can then use to guide you in an appropriate asana practice, and/or Prana Vayu Meditation. 1.4 Ujjayi (Sama Vritti) Ujjayi breathing, in which we constrict the glottis, affects the physical and mental realms, depending on the ratios. Sama Vritti (balanced wave) is 1:1 Ujjayi breath. 1.5 Viloma Viloma is the 3-part breath. It can be practiced on inhale, or exhale or both, depending on the desired effect. The breath is divided into thirds, with a brief pause between each third of the breath. A more advanced variation is that each 3rd of the breath correlates with a section of the lungs. Inhale from top to bottom for a more energizing effect, and from bottom to top for a more calming effect. The exhale can also be sequenced to desired effect. 1.6 Nadi Shodhana (or alternate nostril breathing) Affects the mind and the energetic body. When the nostrils are balanced, and simultaneously ida and pingala are balanced and the brain is in balance, energy moves into the middle channel - susumna. When practicing, observe carefully that the practice does not create anxiety or agitation. Proceed when the body is steady and the mind is calm and emotionally quiet. The time of day dictates which nostril the practice should begin with. Begin with the Right (solar) nostril in the am, and the Left (lunar) nostril in the pm. 7
1.7 Surya or Chandra Bhedana Surya Bhedana - all inhalations are done through the right nostril and exhalations through the left nostril. It is a heating breath and good for people suffering from low blood pressure. It invigorates the nerves and cleanses the sinuses. Chandra Bhedana - all inhalations are done through the left nostril and exhalations through the right nostril. It is a cooling breath and is suited for menopause and high blood pressure. 1.8 Sitali - cooling breath Cooling, grounding, quieting. Beneficial for hot flashes, stress and low fever. Technique: extend the tongue out and curl it lengthwise as if the tongue is a straw for sipping the breath. (If not possible, curl the tongue horizontally.) Draw the breath in through the tongue slowly and without strain. After a full inhalation, exhale smoothly using Ujjayi, tongue back in place and the lips closed. 1.9 Kapalabhati Kapalabhati is a forceful exhale while moving the diaphragm and abdominal muscles in and up, and a passive inhale. It is important that the rate of breath be steady. With practice, the pace will quicken. Begin practicing 27 repetitions (27 exhalations) for three rounds, with a rest between rounds. Build up to a minute for each round. 1.10 Bhastrika, or bellows breath Energizing and awakening, more intense and advanced that kapalabhati. Bhastrika is full, rapid breathing with slightly exaggerated movements of the diaphragm and the abdomen. On inhale the diaphragm moves quickly out, and on exhale, the diaphragm moves in and up. 1.11 Brahmari, the bumble bee breath Quieting, stills the mind, helps internalize the mind. Place the tip of the tongue on palate. On exhale, make a low humming sound, using a long slow exhale, with yoni mudra, or hands over the ears. 2. Mudras: 2.1 Agni Sara Stand with the feet hip width apart or wider, and the hands on the knees with the arms straight. Allow the chin to relax downward. Relax the belly and inhale. As you exhale, engage Mula Bandha, and draw the belly back toward the spine and slightly upward (Uddiyana bandha). If you want to increase the action, pause with the breath held out, and either pump the belly slowly (to build consciousness) or quickly (to increase 8
energy). When you need to inhale, relax the belly first and then inhale again. Repeat several times. Contra-indications are menstruation, pregnancy, and hernias. 2.2 Prana Mudra I In a cross-legged seated position, begin with hands in the lap, palms up. As you inhale, bring prana up the spine moving the arms to match the prana, then out the crown and into the aura. At the apex of inhale, open the arms wide with soft elbows and palms up, hands describing the aura. As you exhale, reverse the movement of the arms and bring prana back down to the base of the spine. Repeat 5-10 times. 2.3 Tadaka Mudra Lay supine with arms overhead, fingers interlaced and turned out. Legs are straight, feet flexed and inner thighs rolling in. Perform Uddiyana bandha after exhale. The length of exhale varies depending on the level of the group and desired effect. Keep reaching through heels as if pressing them into the floor. 2.4 Maha Mudra Maha Mudra or the Great Gesture is the first mudra mentioned in both Hatha Yoga Pradipika and Gheranda Samhita, texts about Hatha Yoga. In Sanskrit, Maha means great and Mudra means a gesture, attitude or seal. Maha Mudra looks similar to Janu Sirsasana (head-to-knee pose), but the intention of the pose and the alignment of the spine are totally different. Maha Mudra includes all three bandhas, and often includes Pranayama as well, in order to contain and build Prana in the spine to awaken dormant energy (Kundalini). The details will be shared in the training as students are ready for this advanced practice. 3. Preliminary Meditations: 3.1 Prana Shuddhi (inverted V) Feel the breath in the nostrils. Begin to discern the breath as two separate streams, one through each nostril. See an inverted V pattern, drawing the breath on inhale from the tips of the nostrils to the eyebrow center, and on exhale, seeing the breath move to two separate streams which end at the tips of the nostrils. Feel the breath or see the breath as light. 3.2 Anuloma Viloma (mental alternate nostril breathing) Same as Prana Shuddhi - only with one nostril at a time, feeling the breath or seeing the breath as light. In Yoga Nidra, sometimes this alternate nostril breathing is accompanied by counting backward with each breath from 108, from 54, or from 27. 9
3.3 Antakarana Meditation (sound, skin sensations, thought, witness) This practice can be done as a simple intro to meditation, as a brief beginning meditation either standing alone or a preface to another meditation, or a full-length meditation in itself. It can be done either parts 1-3, parts 1-4, or parts s1-5. Be steady in a meditative seat. Stage 1 of the practice is to reach out with your awareness and become aware of sound. Listen as if your whole body has become a listening ear. As best you can, let go of judgments and labels as you practice, and simply let your awareness permeate the sounds. (If this is a longer meditation, you might suggest that the student become aware of the silence between, and even through the sounds they hear.) Stage 2. Now we will draw our awareness more inward. Become aware of sensations on the surface of your skin. Notice all sensations... such as the temperature of the air on your skin, your clothing, your hair perhaps, your lips touching or eyelids closed, the surface beneath you... As best you can, release judgments about whether you like the sensations or not, or even if they are pleasant or unpleasant. Simply notice all sensations. (If this is a longer meditation, you might suggest that student sense the whole surface of the skin at once.) Stage 3. Now we bring awareness even more internal. Become the witness of your thoughts. (Depending on the time you have, and your intention for the group, you might suggest they see their thoughts on a black screen inside the forehead, a black screen about 6 inches in front of the forehead, see their thoughts like waves rolling into the shore, or sense their inner sensations in the space within the container of the skin, or suggest they witness what's arising from deep inside in their own way.) Regardless, suggest that they do not get involved with what they witness, but simply remain steady and observe as the experience they feel or see rises and falls away. Stage 4. Now become aware of the witness. The part of you that listened to sound, sensed the surface of the skin, and observed thought, the part that unlike sounds, sensations, and thought which always change... become aware of the unchanging witness within. Stage 5 (use minimal words). Now merge with the witness. Somehow, turn toward the witness, and merge. 3.4 Tibetan Color Purification This practice has three parts, one for the physical body, one for the nervous system, and one for Spirit / the aura. Engage into this practice with as strong a sense of visualization, feeling, and imagination as possible. The stronger the image/feeling, the more powerful the results. Part 1 - Physical body. We will be closing off the left nostril with the left thumb and breathing in and out of the right nostril, bringing in the color of deep ruby red light into the crown and flooding the physical body with its energy - nourishing and strengthening all the systems of the physical body. Breathe in a pattern of 1:2:1:0. If possible, breathe in for 9, hold 18 feeling and seeing every cell vibrant with ruby red light, and exhale for a count of 9. Repeat a total of 4X. 10
Part 2 - Mind and nervous system. We will be closing off the right nostril with the right thumb and breathing in and out of left nostril, drawing blue/gray light (thundercloud gray) down into the spine and mapping throughout the nervous system all the way to the skin -- to strengthen and soothe the mind and nervous system. Breathe in a pattern of 1:2:1:0. If possible breathe in for 9 counts, hold for 18 counts seeing blue/gray light steady in the spine and central nervous system, and exhale for 9 counts. Repeat a total of 4X. Part 3 - Causal body. We will be breathing through the mouth: inhaling with the Ujjayi sound "ah" and exhaling with the sound "kee." The breathing ratio is 1:1:2:0 or 9:9:18:0. The color we are working with is a beautiful violet light. Inhale see violet light, seeing it rise from the base of the spine to the mid-brain. Hold the breath and see a violet ball of light firing in the brain. Exhale, feel and see violet light burst from the spine and brain creating an aura of violet light. Rest and notice the effects of the practice. 3.5 Prana Vayu Meditations (including visualizations and pranayama) APANA descending breath. Apana is the descending force and is located at the root chakra. Begin with eyes closed. Inhale draw all of your feeling and consciousness down to the base of your spine. Pause your breath briefly, without strain. Hold your awareness at the root. Exhale all physical and mental toxins down out of the body toward the core of the planet, where they are composted, harmless. Repeat 10 times. Visualize a dark blue downward pointing triangle at the root chakra. Feel and see energy moving downward as flashes of lightning, which ground into the center of the planet. Feel a powerful sense of being grounded and stable, the body tall and steady (3-10 minutes). SAMANA centering breath. Samana is in the abdomen and is the force responsible for assimilation, centering, and balancing. Begin with eyes closed. Visualize the universe: stars, galaxies, planets, and suns all around you. Inhale - draw all of these forces through the top of the head down the spine, into the navel center. Hold the breath briefly and feel a bright fire building up, transforming itself into a powerful blaze. Exhale - let all the forces spread into the tissues of the body and layers of the mind and heart. Repeat 10 times. Now rest and visualize Samana as a spiral of multi-colored energy and light anchored at the navel becoming increasingly concentrated, providing perfect luminosity, stability and centeredness. Visualize this ever-concentrated spiral of colored light at the navel spreading its power. (3-10 minutes) 11
VYANA expanding breath. Vyana is the distributive force, located everywhere, including the heart and limbs. Bring your hands into Anjali Mudra at the heart. Inhale spread your arms. Feel he energy flow through your bloodstream out of your heart, to the hands, feet and top of the head. Hold the breath briefly. Expand life force from the heart, out the hands, feet, head and skin to the edges of the universe. Exhale slowly bring your hands together. Feel Vyana energy return to the heart as if you are returning to your source. Repeat 10 times. UDANA ascending breath. Udana is located in the throat and is the ascending force. Inhale through the mouth. Concentrate on bringing consciousness to the throat. Hold the breath and see a ball of light in the throat building vitality and energy in the throat. Exhale and chant OM while feeling your energy rise and expand. From the throat, spread that sound and light to the edges of the universe. Repeat 10 times. Meditate on the throat as the center of cosmic sound, speech and vibration. Visualize Udana as a deep blue lotus-like pillar in the region of the throat and neck. Hold your energy there, feeling it ascent (3-10 minutes). PRAN energizing breath. Pran is the vitalizing and internalizing force, located in the head and heart. Inhale draw white light in through the gates of your five senses: eyes, ears, nose, skin, and mouth toward your third eye. Hold your breath. Meditate on a ball of white light at the third eye. Exhale feel Pran move out from the brain and out through the five gateways of the senses. This process heals the nervous system, cures fatigue and exhaustion. It provides a Pranic bath to the brain, refreshing and revitalizing it for more productive mental intelligence. Repeat 10 times. Rest quietly. Meditate on the brain soaking in a bath of white light, completely replenishing and restoring vital intelligence. 3.6 Negativity Release Kriya Transforms negative feelings or states into their positive opposite. 1. The emotion or state of being to be transformed is placed in the navel center. See it and feel it. 2. HALE. The negative emotion rises to the heart center. 3. Pause the breath briefly. See color in the heart transforming the negativity (the color is stronger than the negativity). 4. HALE. See the color rise upward and out the top of your head completely transformed. 12
The colors and their actions: Negative Emotion Color Transformed Emotion Distraction, wrong knowledge, restlessness Violet Stillness, clarity, right knowledge Destructive habits, wrong action Gold Inspiration, movement, right action Laziness, lack of will, Dark, fiery red Concentration indifference Hate, rage Blue Love Sickness, disease Rose Health, ease 3.7 Cave of the Heart Introduction: The Cave the Heart meditation elaborates on Yoga Sutra 1:36. Patanjali describes a method of meditation on a light that is beyond all sorrow as one of the means to overcome all of the obstacles in the mind. This practice anchors us into this light. It is one of the key practices to settle and overcome emotional imbalances, turmoil, confusion and despair. This practice centers us into the light of self-knowledge and prepares us to honor the best of our self and our practice. Practice: Withdraw your mind from all external affairs. Be aware of your body and the space occupied by your body. Mentally check the position of your spine. Keep your head, neck, and trunk in a straight line. Make sure that you are breathing gently and smoothly and there is no noise and no jerk in your breath. Relax your whole body. For a few minutes just watch the natural flow of the breath. Once the mind settles Offer your love, respect and gratitude to the Divine Light, the Inner Guiding Force that resides at the Guru Chakra the center between your 6 th and 7 th chakras. This center is beyond the earthly plane, the sensory plane and our minds. The Divine Light and the Guiding Force residing here transcend all. In this center the sages, the great masters of light, live together in perfect harmony and oneness with the Absolute Divine Being. Sense a flame or inner light at the point between your eyebrows. Let the light of this flame at the Guru Chakra lead you to your heart. Follow the light into your heart center. The heart center is slightly to the left of the physical heart, and slightly below the sternum. Stand at the door which opens into the cave of the heart. Although the passage is dark you walk through guided by the light. At the end of the cave is a beautiful lake in which grows a blossoming lotus with eight petals. On each petal is a flame. Start with the flame in front of you. See the flame shining on this petal which is the manifest form of strength, stability, and aliveness, the earth element. Honor the sacred element of earth in your own way. May I experience the union of divine energy and the 13
living grounding of the earth element. May the earth element, the solid matter within me and outside me, be nurtured by universal presence and the strength of healing power. Now move clockwise to the flame on the next petal, the manifest form of surrender, flow and expression which is the water element. Here honor the sacred element of water in your own way. May I experience the union of divine energy and the flowing nature of the water element. May the fluidity of the water element within me and the waters outside me be guided and nurtured by universal presence and the flow of healing power. Then move on to the third petal and the flame shining there. This flame is the manifest form of the Divine Light and the fire element. Honor the sacred element of fire in your own way. May I experience oneness with divine energy and the bright light of the fire element. May the shining clarity of the fire element within me and outside of me be guided and nurtured the transformation power of universal presence and healing. Now move to the fourth petal and the flame shining on it which is the manifest form of the air element, the Pranic force, the force of animation. Honor the sacred element of air in your own way. May I merge with sacred breath, Prana, and air. May the air element within me and in the world outside me be fully nurtured and guided with universal intelligence and healing power. Then come to the fifth petal and the flame shining on it, which represents the element of space, openness and unlimited possibilities. Honor the sacred element of space in your own way. I allow myself to merge divine energies and the element of space. May the expansive space within me and outside me be guided and nurtured by universal intelligence and healing power. Then come to the flame on the sixth petal, which represents the individual self. Honor the sacred individuality which is you your body, mind, personality, energies, heart, and soul, with appreciation for the mystery of all that you are. May I experience oneness within me, merging divine energy and my individual self. May the wall of duality that separates me from from the beauty of life and the universe dissolve. May this flame of the I-am-ness of my individual self be guided and nurtured by universal intelligence and healing power. Now come to the seventh petal and the flame shining on it. This is the flame of our lunar energy, the feminine within us, the tenderness and kindness within. This is the forgiving, loving, embracing part of the Divine. May I experience oneness with this aspect of the divine energy. May this tender, kind, lunar energy within me be guided and nurtured by universal intelligence and the healing force. Then come to the eighth petal and the flame shining on it. This is the flame of solar energy, the masculine energy of strength, vitality, will power, determination, and the indomitable will to do, to become, to be. May I experience oneness with this energy. May this form of power and light within me and outside me be nurtured and guided by universal intelligence and the healing force. 14
Finally come to the central flame. By this time all the other eight flames join each other in one big flame. This is the totality of our known world, the totality of our existence. It is also one with the pure absolute Divine Being. May the totality of this, my existence composed of earth, water, fire, air, space, individuated consciousness, lunar and solar energy become one with divine energies. May this central flame in the Cave of the Heart, the Jiva Atman, the complete being within me and the Universal Being outside me be nourished, nurtured, and guided by intelligence and healing force. Here you may offer your heartfelt prayers in your own language. Oh Divine Light, the Sacred Flame, it is you that connects all hearts. It is you as the Divine Light that creates a bridge between the individual soul and the Absolute Divine Being. Knowing this allows us to open to all and gives us strength and wisdom to embrace all and exclude none. May this Sacred Flame be experienced by all of us as the Sacred Link connecting all aspects of reality within and outside us. Pray to your mantra, your tradition, and all the saints and sages known and unknown to you. Pray to God. Pray to Goddess. Pray to your inner self to nurture this flame so that you may walk in the Light, so that you may never fumble in the darkness. With that prayer recall your mantra, recall the object of your meditation and begin to meditate. 4. Meditations: 4.1 Breath (Soham) Soham Meditation is a good beginning Mantra Meditation. It qualities are: somewhat cleansing, somewhat refreshing, rejuvenating, and somewhat awakening. Rest in your meditation posture. Feel the flow of the breath and let it become smooth and unbroken. Relax from head to toes and toes to head. Simply let your awareness move through the body, releasing tension while you continue to breathe smoothly and evenly. When you return to the top of the head, relax and breathe as if the whole body breathes. Feel the breath at the nostrils. Gradually establish a focus there. Let each breath flow smoothly into the next, and feel the transitions in the breath as well as the breaths themselves. Let the sound soham flow along with the breath. Inhale, so. Exhale, hum. Continue to feel the breath n the nostrils. Move attention more and more to the sound. Rest in the sound. 15
Inhale to the eyebrow center. Now exhale down to the base of the spine and inhale to the crown of the head, using the sound soham along with the breath (coordinated just as before). Finally, bring your attention to the chakra where you will meditate. If you are using soham then meditate at the eyebrow center. If you are using a personal mantra, rest at the chakra that you use for meditation (navel, heart, or eyebrow). Settle your attention into the sound. Take your time. Be attentive to the process, nursing your focus along until you remain centered in the mantra. When thoughts other than the mantra arise, simply do nothing. Let the thoughts come and go without fighting with them. If you wander off (which means that you have become engaged with a thought), don t condemn or criticize yourself. Return to doing nothing in relationship to any distracting thoughts, and rest in the sound of the mantra. To deepen the focus, (1) let the end of one repetition of the mantra flow into the beginning of the next repetition, so that the sound flows continuously in your mind; and (2) rest in the mantra just at the place where it seems to arise, at the center of your awareness. As you rest in the sound, you may find that you are able to step back from it to be a witness, watching the mind rest in the sound of the mantra. While doing this, enjoy the stillness of your own being and the restfulness of your mind. Sense the peaceful quietness of the external world as well. You can remain in your meditation for as long as you wish. As you stay, the tendency for the mind to wander is purified. This cleaner mind feels great! When you are ready, come out of the meditation slowly, feeling the breath and then the body again before opening your eyes and stretching your limbs. 4.2 Hum Sah Hum Sah in the heart center. Feel or see a bead of light in the heart center. As you happen to inhale, that light expands as you silently repeat (or hear) the sound so. As you happen to exhale, the light comes back to a single point of light as you silently repeat (or hear) the sound hum. Practice for a few minutes, or until you become established in the practice. Eventually, a steady light is present in the heart, beaming. From that light, the sound hum Sah emerges, the sound of your being. 4.3 Silent Mantra, Japa When mantra is practiced out loud, it affects mostly the conscious mind. When mantra is practiced silently, it's affect reaches to the unconscious mind. Mantra meditation enhances the qualities conveyed in the mantra to the practitioner. Japa Meditation is repeating or even hearing your mantra as you meditate with a mala, of 108 beads. 16
4.4 Gayatri The Vedas tell us that pure consciousness is the light of awareness, dwelling in the highest heaven and pervades all, which shines within a human being. (Chhandogya Upanishad 3.13.7) Om Bhur Bhuva Svaaha Tat Savitur Varenyam Bhargo Devasya Dhi Mahi Dhiyo Yo Nah Prachodayat Om, I meditate on the radiant and creating light of pure consciousness which shines the three worlds into being: the bhu, bhuvah, and svah earth, ether, and the heavens. May divine light illuminate and guide my intelligence. The Gayatri mantra is one of the oldest of the Vedas, used for celebrating the miracle of divine light outwardly and inwardly and aligning one s intelligence with the evolutionary power that is the heart of all spiritual teachings, pervading all life. In its dual role as mantra and prayer, the Gayatri both purifies the mind and invites the finest forces of the mind to awaken. Gayatri mantra practice establishes the power of shakti to enliven longevity, courage, strength, understanding, and sweetness of speech. The Mantra Calls forth the 5 phases of divinity: BHUR Welcome to the Gods / Goddesses, spiritual energies BHUVAH SWAHA The three phases of earth, ether and cosmos (heaven) TAT SAVITUR VARENYAM The divine ultimate reality; equated with the glorious power of the Sun. BARHGO DEVASYA DHI MAHI the radiance, luster, and the illuminating power of divinity, which frees our transition from darkness to light. DHIYO YO NAH PRACHODAYAT an invocation of prayer. Word by word meaning: OM: The mantra of wholeness that contains all other mantras BHUR: Embodiment of vital spiritual energies BHUVAH: Destroyer of suffering SWAHA: Embodiment of happiness TAT: That SAVITUR: Bright like the sun VARYAM: Best, choicest BHARGO: Destroyer of all ignorance DEVASYA: Divine DI MAHI: To imbibe DHIYO: Intellect YO: Who NAHA: Our PRACHODAYAT: To inspire 17
Suggestions for practice from Rolf Sovik, from the Himalayan Institute: Sit in a comfortable seated posture. Establish relaxed breathing and spend a little time feeling the breath flowing in the nostrils. This will calm and focus your mind. Now visualize a golden, sun-like orb, and bring that golden light into yourself. Let it enter at the eyebrow center, and then have this light travel slowly down to the region at the center of the chest. There, feel the golden rays of the sun spreading out through your whole body and mind. Give a moment of thanks to the seers of the Vedas. Then, at the center of this golden orb, which rests at the anahata chakra (heart center), begin to mentally repeat the Gayatri mantra. Recite it as if the consciousness at your heart has merged with your internal sun, and the sound now flows from the core of that sun. From there, let the sounds of the syllables resound in your entire being. Repeat the mantra as many times as seems natural. For a longer practice you can use a mala (a set of 108 beads for counting mantra repetitions). Let the sound resonate in you. Let it fill the entire space of your inner being. With time and practice, the rhythm of daily Gayatri practice will illumine your mornings and evenings with quiet joy. The mantra will elevate you above troubled places and restore spiritual confidence. Quiet daily practice and upliftment these are the needs of the soul. You will find both in the Gayatri mantra. 4.5 Maha Mrityunjaya AUM TRYAMBAKAM YAJAMAHE SUGANDHIM PUSHTI VARDHARNAM URVARUKAMIVA BANDHANAAN MRITYOR MUKSHEYA MAMRITAT MAHA MRITYUNJAYA MANTRA means "Victory over the great death." It is a healing, nourishing and strengthening Mantra. The healing force awakened by this Mantra sends forth is ripples from the body to the mind to the soul. Is strengthens power of will, knowledge and action, unblocking the flow of enthusiasm, courage and determination. The vibration of this Mantra empowers us to overcome all obstacles while empowering the healer within. This Mantra activates the source of all healing and helps us receive the full nourishment from food, herbs, or any practice undertaken for our total well-being. The Mantra gives victory over death, suffering and disease. It removes physical, mental, and celestial ailments to bring auspiciousness and happiness to life. Word by Word Meaning: OM: All pervading consciousness. TRYAMBAKAM: Shiva, the power of transformation which with three eyes can see into all three worlds: matter, energy, and space. YAJAMAHE: We adore, honor, revere. 18
SUGUNDHIM: "Su' means "good, sweet." "Ghanda" is a fragrance. Shiva is the sweet fragrance, the joy (ananda) which permeates life. PUSHTI: A well-nourished condition, thriving, prosperous, full and complete. VARDHARNAM: One who nourishes, strengthens, causes to increase (in health, wealth, well-being); who gladdens, exhilarates, and restores health; a good gardener. URVARUKAMIVA: A cucumber-like plant that grows as a creeper in India. It produces a gourd that is attached to the vine by a strong, woody stem. The vine itself easily entangles other plants, attaching itself to them and becoming an obstacle for their growth. Thus, more generally, the word stands for disease, suffering, obstacles in life which result in depression. BANDHANAAN: Stem (of the gourd); but more generally, attachment which causes suffering. MRITYOR: From death. MUSHEYA: Free us, liberate us. MAMRITAT: Mortality. And check out this website, for more on the mantra, including audio files: http://www.himalayaninstitute.org/yogaplus/article.aspx?id=2296 4.6 Heart Kriya Purifies emotional imbalances, heartache, empowers the heart, leads to contentment, self-reliance, acceptance, and unconditional love. Feel or see a bead of light in the heart center. As you happen to inhale, that light expands. As you happen to exhale, the light comes back to a single point. Practice for a few minutes, or until you become established in the practice. Eventually, a steady light is present in the heart, beaming -- the light that is beyond all sorrow, the light of your Essence. 4.7 Witness Thought Meditation to deepen witness consciousness, often followed by Anulom Vilom, meditating on breath in the nostrils, or Prana Shuddhi, to awaken prana at the eyebrow center or Agna chakra (the third eye center.) 4.8 Om Kriya Meditation Stage 1: Chant AUM out loud, feeling the "A" sound in the spine from tailbone to navel center; "U" sound from the waist to throat; and "M" sound in the spine from throat to 3rd eye. Stage 2: silently chant AUU up the spine on inhale, and MMM out crown of head on exhale. Stage 3: silently chant OM OM OM (repeating independently of the breath) with awareness at 3rd eye. 19
4.9 Pranic Absorption Kriya Simply feel Prana enter the body through the crown of the head, and descend very slowly down through the whole body. It might take as much as 5-20 minutes for Prana to soak from the top of the head to the pelvic floor. This can be done seated, or as a reclining practice as well. 5. Chants and Invocations: 5.1 Sixty-four Yoginis, From Nitya Sodashikarnava Ganesha graha nakshatra Yogini rashi rupinim Devim mantra mayim naumi Matrika pitha rupinim I open myself to receive those teachings that reveal the light of knowledge, love, and empowerment within me. Line by line translation: Ganesha Graha Nakshatra: I honor the Divine Feminine, who is identical to Ganesha, the ruler of the planets, constellations and karma Yogini Rashi Rupinim: I cultivate the knowledge and Shakti that guides me in yoga and in my destiny Devim Mantra Mayim Naumi: I honor her who is the power of mantra / Matrika Pitha Rupinim: I honor this feminine energy, forever kind, and the source of all sound and speech En Français : J'honore le Divin Féminin qui est identique à Ganesha, la gouvernante des planètes, des constellations et du karma Je cultive la connaissance et le Shakti qui me guide dans le yoga et dans ma destinée J'honore celle qui est la puissance du mantra J'honore cette énergie féminine, toujours bienveillante et la source de tous les sons et paroles 5.2 Invocation to Shiva: A verse from the Guru Stotram, Siddha Yoga Mantra I cultivate the transformation energies of truth, wisdom and bliss, ever peaceful, free and shining brightly. Line by line translation: Om Namah Shivaya Gurave: I offer myself to the light, the auspicious one, the true teacher, within and without. Sat Chitananada Murtaye: Whose nature is Supreme Consciousness that vibrates with the highest joy, taking the form of my body, mind, and all reality. Nishprapancaya Shantaya: Who is never absent and full of peace. 20
Niralambaya Tejase: Who is completely free, beyond limitation, and shines with the vital essence of illumination. 5.3 Jaya Jaya Devi Mata Jaya or Jai means yes, a celebration. Devi means goddess. Mata is mother. Jaya Jaya Devi Mata, Na Ma - a - a - a Jaya Jaya Devi Mata, Na Ma - a - a - a 5.4 Om Namo Narayanaya Om is the all pervading force - the sound of all that is. Namo means is, is named. Narayanaya means love. 5.5 Sri Ram Jai Ram Sri Ram Jai Ram, Jai Jai Ram Sri Ram Jai Ram, Jai Jai Ram Sri Ram Jai Ram, Jai Jai Ram Sri Ram Jai Ram, Jai Jai Ram (2nd time melody goes up) (3rd time melody comes back to original) Can focus on the navel center, visualizing an almond shaped flame in the spine behind the navel (Manipura Chakra), or at the navel. This chant cultivates a sense of strength, being grounded, and integrating Yoga into daily life. 5.6 Prana Vayu Chants Om Namo Pranaya Pranaya Namah Om Om Pranaya Swahaa Om Namo Apanaya Apanaya Namah Om Om Apanaya Swahaa Om Namo Vyanaya Vyanaya Namah Om Om Vyanaya Swahaa Om Namo Udanaya 21
Udanaya Namah Om Om Udanaya Swahaa Om Namo Samanaya Samanaya Namah Om Om Samanaya Swahaa Om Swahaa Hari Om 5.7 Gayatri see above section. 5.8 Maha Mrityunjaya see above section. 6. Relaxation Techniques: 6.1 Rotation of Consciousness - 31 points, 61 points, etc. 1. point between the eyebrows 2. hollow of the throat 3. right shoulder joint 4. right elbow joint 5. middle of the right wrist 6. tip of the right thumb 7. tip of the index finger 8. tip of the middle finger 9. tip of the fourth finger (ring finger) 10. tip of the small finger 11. right wrist joint 12. right elbow joint 13. right shoulder joint 14. hollow of the throat 15. left shoulder 16. left elbow 17. left wrist 18. tip of left thumb 19. tip of left index finger 20. tip of left middle finger 21. tip of left ring finger 22. tip of left small finger 23. left wrist 22
24. left elbow 25. left shoulder 26. hollow of the throat 27. heart center 28. right nipple 29. heart center 30. left nipple 31. heart center 32. solar plexus 33. navel center 34. right hip joint 35. right knee joint 36. right ankle joint 37. right big toe 38. tip of the right second toe 39. tip of the right third toe 40. tip of the right fourth toe 41. rip of the right fifth toe 42. right ankle joint 43. right knee joint 44. right hip joint 45. navel center 46. left hip joint 47. left knee joint 48. left ankle joint 49. tip of left big toe 50. tip of left second toe 51. tip of left third toe 52. tip of left fourth toe 53. tip of left fifth toe 54. left ankle 55. left knee 56. left hip joint 57. navel center 58. solar plexus 59. heart center 60. hollow of the throat 61. point between the eyebrows Note: This practice can also be ended with #31, which is the heart center, right before going to the solar plexus. 6.2 Balancing Savasana Sense the right ankle. Sense the left ankle. Feel both ankles, and balance the feeling in the ankles. Do the same (right, left, balance the feeling) in the knees, hips, wrists, elbows, shoulders, chest, inner ears, nostrils, and brain. As the brain becomes 23
balanced, whole,... an ocean of bliss floods the brain, and moves throughout the entire body. 6.3 Emptying Out Savasana With each exhale, feel the body release all tension, toxins, and stress down and out through the back body. Even the thought of the mind, and the hurts in the heart empty and release with each gentle exhale. Effortless... Eventually, as the body releases and empties, all the remains is the light of the Self, dawning and lighting the body from within. 6.4 Spreading Out Savasana Feel the body. Sense the breath. Now sense the space around the body, just beyond the boundaries of the body - the skin. As you relax, effortless, relax into that space around the body... expansive. Effortless. Light. 6.5 Pranic Absorption Kriya Feel or see that the body is surrounded with light, unconditional love, prana. As you relax (in a seated position or savasana) feel that prana enters the body through the crown, and slowly descends all the way to the pelvic floor and the toes. This could be a 5 minute practice, a 20 minute practice, or longer. At the end of the practice, you may feel that the boundary of your skin dissolves, and that the prana within joins with the prana surrounding your body, the prana in the room, and the prana in all of creation. 6.6 Smile Relaxation Feel or sense your lips. Without physically moving, sense the feeling of a smile on your lips, light, carefree, joyful. Then bring that feeling of a smile to other areas of the body, one area, part, or organ at a time. Finally feel as if the whole body is beaming the feeling of a smile. 7. Bandhas: Bandhas are psycho-physical processes to strengthen will-power for spiritual purposes. These yogic practices awaken Kundalini energy and channel it into Sushumna nadi. There are three bandhas, Mula bandha (Root lock), Uddiyana bandha (Navel lock) and Jalandhara bandha (Throat lock). Bandha is translated as bind, hold captive, restrain, redirect or lock; however, it is actually a muscular contraction that has an effect on physical, mental and pranic levels. Bandhas create heat, and are appropriate to practice during Pranayama, and once learned can be added to some asanas. 7.1 Mula Bandha Root lock Mula means root, source, cause, basic energy or foundation. The bandha is performed by drawing up on the perineal muscles, and in woman the cervix as well. Mula bandha 24
is beneficial on the physical level as it stimulates and regulates the nerves of the lower pelvic region. If practiced as a pulsation, it helps to alleviate painful menstruation, and practicing during pregnancy can help to maintain the elasticity of vaginal muscles. After birth, Mula bandha can help to tone the muscles in the whole pelvic region. In men, Mula bandha can affect testosterone and the production and secretion of sperm. When sustained during a practice session, it is an energizing practice for those who suffer from fatigue, weakness, depression and tension. Practiced as a pulsation, it can help one to relax, and is said to release anxiety and mental tension. Energetically energy is drawn upward through Mula bandha practice. 7.2 Uddiyana Bandha Navel lock Uddiyana means flying or lifting up. This practice is used in Pranayama during retention after complete exhalation. It is also one of the steps in performing Agni Sara and Nauli kriyas, which burns toxins. Uddiyana bandha is beneficial for toning the muscles of the entire abdominal wall, increasing circulation to the organs in the belly and pelvis, moving stagnant digestive energies and aiding assimilation. Uddiyana banda is used with the help of Mula and Jalandhara bandhas in uniting the pranas to awaken Kundalini at the core of the body, and/or in the subtle central channel of Sushumna. 7.3 Jalandhara Bandha Throat lock Jalandhara means to purify. Physically, it is a movement of the chin and breastbone toward one other, and the chin toward the center of the throat to keep energy contained below the neck. This practice helps to push Prana Vayu downward toward Apana Vayu. It is traditionally performed during kumbhaka (breath retention) and released before inhaling or exhaling. However, depending on how it is practiced it can be sustained throughout a Pranayama practice. 8. Other Techniques: 8.1 Locating feelings in the body Meditation, which can be done while sitting or lying, to connect with zones in the body that research has shown to correlate with certain feelings. When doing this practice or guiding someone else to do it, please approach these zones as an invitation rather than an imposition -- let this practice be a doorway through which you explore, and become your own authority about your body's messages. Zone 1: back of neck, across shoulders, jaw - anger Zone 2: across high chest and upper throat - sadness Zone 3: around the navel area fear Note: Sexual feelings (genitals or streaming in the front body) can also be included as a zone 4. And, sexual feelings, happiness and enthusiasm are often described as wholebody experiences, which can be explored by the practitioner. 25
8.2 Loop of Awareness * Loop of awareness is a practice which involves placing your attention on one experience of something inside yourself, then placing your attention on one quality you notice of someone or something outside, then continuing to oscillate your attention in and out. * Short form of loop of awareness: - turn your attention out to the room or another person with an internal hmmmm - turn your attention to yourself generating curiosity with hmmmm - continue shifting * The purpose of loop of awareness is to free your attention. In the openness to learning scale, when you are below the line in the negative numbers (See Body- Centered Transformation section) your attention is captured. You're convinced of your point of view and that it is right. Rather than your attention getting caught in one thing, or at one end of the in/out spectrum, you have a choice of where you place your attention, and whether your focus is narrow or wide. For instance, noticing the quality of light in the room, then your breathing, then the movement of your partner's hand, noticing your posture, your partner's posture. * Loop of awareness refreshes energy, and is also a fundamental skill in facilitation (or teaching). * Notice your own pace and pattern of shifting attention. Do you send attention out more often than in? Do you focus in more than out? What is it you shift when you shift your awareness? Your eyes? * What is the rhythm of your oscillation? In other words, if you were to count along with the time you spend focusing attention on something outside as compared to focusing attention on yourself, what would the ratio be? * Play with shifting your attention quickly and slowly. * What are the themes in what you notice in others and in yourself? Examples: what hurts, what's not moving, the face. * What captures your attention and stops the loop? Examples: critical thoughts, a frown or a grimace, loud noises. * What do you characteristically add to curious attention? Examples: doing it right, evaluations, approval-seeking. * How can you promote a flow of curious attention? 26