Music Begin by sitting calmly and connecting with your breath.
Music Music Now let's tune in.
Rub the palms of your hands together and bring them to prayer pose at your heart centre.
Press the palms together,
Lift your crown,
Tuck your chin,
Relax your shoulders.
Take a big inhale and a long exhale.
Now let's inhale to tune in.
Aung Namo Guru Dev Namo Aung Namo Guru Dev Namo Aung Namo Guru Dev Namo Aung Namo Guru Dev Namo Aung Namo Guru Dev Namo Take a big inhale,
Hold the breath and exhale,
Relax.
This kriya is called natural adjustment.
It helps to release tension and toxins and to adjust and balance your energy.
Lie down on your back.
Bring your knees to your chest.
And bring your hands down.
If they reach interlace the fingers around the buttocks.
Or hold the buttocks.
Or if you need to support your lower back sit on the backs of your hands with your palms on the floor.
Now extend your legs straight out in front parallel to the floor and then return the knees to the chest.
Continue this movement stretching your legs out in front and then returning to the chest.
Move rhythmically to accelerate the energy of the navel point.
Chakra Chakra Varti Chakra Chakra Bugati Suyampav Supam Sarbhata Sarbhjugati Dukhalam Purnasi Dehalam Sarupe Sada Anga Sanghe Abhangam Pibhute Chakra Chakra Varti Chakra Chakra Bugati Suyampav Supam Sarbhata Sarbhjugati Dukhalam Purnasi Dehalam Sarupe Sada Anga Sanghe Abhangam Pibhute Chakra Chakra Varti Chakra Chakra Bugati Suyampav Supam Sarbhata Sarbhjugati Dukhalam Purnasi Dehalam Sarupe Sada Anga Sanghe Abhangam Pibhute Chakra Chakra Varti Chakra Chakra Bugati Suyampav Supam Sarbhata Sarbhjugati Dukhalam Purnasi Dehalam Sarupe Sada Anga Sanghe Abhangam Pibhute Chakra Chakra Varti Chakra Chakra Bugati Suyampav Supam Sarbhata Sarbhjugati Dukhalam Purnasi Dehalam Sarupe Sada Anga Sanghe Abhangam Pibhute Chakra Chakra Varti Chakra Chakra Bugati Suyampav Supam Sarbhata Sarbhjugati Dukhalam Purnasi Dehalam Sarupe Sada Anga Sanghe Abhangam Pibhute Chakra Chakra Varti Chakra Chakra Bugati Suyampav Supam Sarbhata Sarbhata Sarbhata Chakra Chakra Varti Chakra Chakra Bugati Suyampav Supam Sarbhata Sarbhjugati Dukhalam Purnasi Dehalam Sarupe Sada Anga Sanghe Abhangam Pibhute Chakra Chakra Bugati Suyampav Supam Sarbhata Sarbhjugati Dukhalam Purnasi Dehalam Sarupe Sada Anga Sanghe Abhangam Pibhute Chakra Chakra Varti Chakra Chakra Bugati Suyampav Supam Sarbhata Sarbhata Come and sit in a cross-legged easy pose.
Raise your hands in the air and begin to shake.
Shake your arms,
Shake your shoulders,
Shake your ribs,
Shake your entire torso.
Move with force and vigour.
Any energy that needs to be adjusted will be adjusted in this looseness.
Love.
.
.
ε¦ Lower your arms and relax.
Come to lie down on your left side.
Have your head resting down.
Raise your right leg up into the air and keep it there.
Let the rest of your body completely relax.
Feel as though you are asleep.
Let the rest of your body completely relax.
Feel as though you are asleep.
Now lower your legs.
Roll over onto your right side.
Raise your left leg in the air.
Let the rest of your body relax.
Lower your leg and roll onto your back.
Raise your right arm to 90 degrees.
Then lower it and raise your left arm to 90 degrees.
Keep going.
Move quickly to balance your energy.
Raising alternate arms to 90 degrees.
Keep going.
Keep going.
As you raise your right arm,
Also raise your left leg.
As you raise your left arm,
Also raise your right leg.
Keep your toes pointed and your legs straight if possible.
If this feels too much for your lower back,
Bend the knee on the way up and on the way down.
Keep going.
Keep going.
As you raise your left arm,
Also raise your left leg.
As you raise your left arm,
Also raise your left leg.
And now relax.
Bring yourself up to sitting.
Raise your arms and bring the palms together in prayer pose above the head.
We will chant Akal,
Which means eternal peace for the undying soul.
Take a big inhale.
Akal.
Akal.
Akal.
Akal.
Akal.
Lower your prayer mudra to your heart center.
And take a moment to be aware of the vast,
Peaceful space within yourself.
Gently prepare yourself for relaxation.
Lie down and cover yourself with a blanket if you need to.
Allow yourself to completely relax.
Turn your palms to the sky and allow your arms to relax.
Allow your legs to be heavy and your feet to flop apart.
Feel your pelvis sinking and spreading.
Feel your back melting into the floor.
Feel the weight of your head supported by the floor.
Allow your neck to relax.
Allow your jaw to relax.
Allow your tongue to relax.
Allow your eyes to gently close.
Allow your awareness to rest with the flow of your breath.
Allow any thoughts which arise to release gently with your exhale.
Gently,
Gently,
Close your eyes.
Allow your mind to be filled with blissful,
Blissful and blissful thoughts.
Gently,
Gently,
Close your eyes.
Allow your mind to be filled with blissful,
Blissful and blissful thoughts.
Gently,
Gently,
Close your eyes.
Allow your mind to be filled with blissful,
Blissful and blissful thoughts.
Gently,
Gently,
Close your eyes.
Allow your mind to be filled with blissful,
Blissful and blissful thoughts.
Gently,
Gently,
Close your eyes.
Begin to breathe more consciously.
Wiggle your fingers and your toes.
Circle your ankles and your wrists.
Stretch your arms above your head with a big waking stretch.
Take your arms to a T shape at the sides and raise one knee and allow it to flop over the other leg.
Turn your head to look in the opposite direction.
Come back to centre.
Raise the other knee.
Allow it to flop over the other leg and turn to look in the opposite direction.
Come back to centre.
Raise your knees to your chest and rub the soles of your feet together.
Rub the palms of your hands together.
Place your palms over your eyes.
Open your eyes into the darkness of your palms.
Now hug your knees to your chest and rock from side to side.
Rock up and down the length of your spine.
Roll to come sitting up when you're ready.
May the long time sun shine upon you.
All love surround you.
May the pure light within you guide your way on.
We'll close our session with three long sat nam's.
Rub the palms of your hands together.
Bring your hands in prayer pose to your heart centre.
Take a big inhale and a long exhale.
And we'll inhale to begin.
Sat nam.
Sat nam.
Sat nam.
