Transmute
20 Minutes Total
Tune In: “Ong Namo Guru Dev Namo” x 3
Bhramari Pranayama (1) : 3 Minutes
Cross-Heart Kirtan Kriya (2) : 11 Minutes
Body Awareness (3) : 3 Minutes
Close: Chant Long “Sat” and Short “Nam” x 1-3
(1) Bhramari Pranayama - Humming Breath
Sitting comfortably. Close the mouth with jaw relaxed and the teeth slightly separate. The tongue rest on the upper palate. Inhale through the nose. On the exhale release your breath slowly while humming. Make the sound 'hmmmmmmmmm' softly and deeply like a hive of bees. You may not even hear the sound you make, but you will feel the vibration resonating within you.
To deepen the meditation, you can press your ears and eyes gently closed with your fingers.
After 3 minutes, let your hands come to your lap and dwell in this the echo of the vibration. Just sit and listen, then begin your own meditation.
(2) Cross-Heart Kirtan Kriya
Sit straight cross legged on the floor or in a chair with feet flat on the floor. Cross forearms below the wrist and hold them in front of the chest with the arms out slightly. Palms are face up and slightly turned toward the chest.
Look a the tip of the nose and recite the mantra aloud: “Sa Ta Na Ma” (the a’s sound like “a” in “father.”) As you recite each syllable, touch the thumbs to each fingertip, starting with the index finger: “Sa” – Index finger “Ta” – Middle finger “Na” – Ring finger “Ma” – Little finger
Continue repeating the sequence starting with the index finger. The pace between each movement is approximately 1 second per fingertip.
To end: inhale and hold the breath for a few seconds, focus the eyes upward, exhale and relax.
This meditation balances the hemispheres of your brain, allows your past to become processed and released, and eliminates insecurities.
Body Awareness (3)
Sitting comfortably or laying down begin to scan your body for sensation. Notice what you feel without reacting or judging. You can move in an order (ie top of head, face, neck, shoulders, chest, etc…) or as inspired. Try to notice both intense and subtle sensations.
A
B
C
D
Transform
33 Minutes Total
Tune In: “Ong Namo Guru Dev Namo” x 3
Warm Ups (1) : 8 Minutes
Bhramari Pranayama (2) : 3 Minutes
Eye Exercises (3) : 3 Minutes
Cross-Heart Kirtan Kriya (4) : 11 Minutes
Body Awareness (5) : 5 Minutes
Close: Chant Long “Sat” and Short “Nam” x 1-3
(1) Warm Ups
Standing Shoulder Swings (90 Seconds) (A)
Come standing with the feet hips distance a part. Move the arms in a four part pattern aligned with the breath : 1) inhale - open the arms wide, 2) exhale - cross the arms in front of the chest, 3) inhale open the arms wide again 4) exhale the arms overhead. Continue at a rhythmic pace with strong breath.
For Fighting Spirit (90 Seconds) (B)
Still standing, spread the legs as wide apart as possible without losing your balance. Your arms form a 90 degree bend at the elbows, with the forearms parallel to the floor and extending away from the chest in a relaxed position.
Rotate the hips in a plane parallel to the ground at a moderate pace in as complete and large a circle as possible. The direction can be either to the left or to the right.
Cat Cow (90 Seconds) (C)
Come onto the hands and knees. Hands on the ground under the shoulders, knees hip width apart so the thighs are parallel. Inhale as you tilt your pelvis up, lift your head up and flex your belly down. Exhale as you curl your navel spine up in an arched position with the head down and pelvis tilted down. Keep the arms straight. Continue rhythmically with the breath, not pausing, but keeping a steady flowing movement.
Alternate Leg Pistons (90 Seconds) (D)
Lay on your back. Engage your core and lift both legs 18 inches from the floor. Then alternate bending one knee and extending the other leg straight. Coordinate your breath with the movement, inhale as the right leg extends long and the exhaling as the left leg extends. Keep the work in your navel, if you need to bring your hands under your gluts or lower back for support.
(2) Bhramari Pranayama
Sitting comfortably. Close the mouth with jaw relaxed and the teeth slightly separate. The tongue rest on the upper palate. Inhale through the nose. On the exhale release your breath slowly while humming. Make the sound 'hmmmmmmmmm' softly and deeply like a hive of bees. You may not even hear the sound you make, but you will feel the vibration resonating within you.
To intensify the meditation, you can press your ears and eyes gently closed with your fingers.
After 3 minutes, let your hands come to your lap and dwell in this the echo of the vibration. Just sit and listen, then begin your own meditation.
(3) Eye Exercises
Do these eye movements with the eyes closed.
Look up, down, to the right, to the left, 10 o'clock to 4 o'clock, 11 to 5, 1 to 7, 2 to 8 (1 minute)
Make counterclockwise circles and then clockwise (1 minute)
Make figure eights up and down, right to left, 10 o'clock to 4 o'clock, 11 to 5, 1 to 7, 2 to 8. Switch directions of figure eights. (1 minute)
Relax the eyes.
(4) Cross-Heart Kirtan Kriya
Sit straight in a chair or cross legged on the floor. Cross forearms below the wrist and hold them in front of the chest with the arms out slightly. Palms are face up and slightly turned toward the chest.
Look a the tip of the nose and recite the mantra aloud: “Sa Ta Na Ma” (the a’s sound like “a” in “father.”) As you recite each syllable, touch the thumbs to each fingertip, starting with the index finger: “Sa” – Index finger “Ta” – Middle finger “Na” – Ring finger “Ma” – Little finger
Continue repeating the sequence starting with the index finger. The pace between each movement is approximately 1 second per fingertip.
To end: inhale and hold the breath for a few seconds, focus the eyes upward, exhale and relax.
This meditation balances the hemispheres of your brain, allows your past to become processed and released, and eliminates insecurities.
(5) Body Awareness
Sitting comfortably or laying down begin to scan your body for sensation. Notice what you feel without reacting or judging. You can move in an order (ie top of head, face, neck, shoulders, chest, etc…) or as inspired. Try to notice both intense and subtle sensations.
A
B
C
D
Metamorphosis
45 Minutes Total
Tune In: “Ong Namo Guru Dev Namo” x 3
Bhramari Pranayama (1) : 3 Minutes
Warm Ups (2) : 8 Minutes
Kriya to Become Non-Reactive : 27 Minutes Total
Body Awareness (4) : 3 Minutes
Close: Chant Long “Sat” and Short “Nam” x 1-3
(1) Bhramari Pranayama
Sitting comfortably. Close the mouth with jaw relaxed and the teeth slightly separate. The tongue rest on the upper palate. Inhale through the nose. On the exhale release your breath slowly while humming. Make the sound 'hmmmmmmmmm' softly and deeply like a hive of bees. You may not even hear the sound you make, but you will feel the vibration resonating within you.
To intensify the meditation, you can press your ears and eyes gently closed with your fingers.
After 3 minutes, let your hands come to your lap and dwell in this the echo of the vibration. Just sit and listen, then begin your own meditation.
(2) Warm Ups
Standing Shoulder Swings (90 Seconds) (A)
Come standing with the feet hips distance a part. Move the arms in a four part pattern aligned with the breath : 1) inhale - open the arms wide, 2) exhale - cross the arms in front of the chest, 3) inhale open the arms wide again 4) exhale the arms overhead. Continue at a rhythmic pace with strong breath.
For Fighting Spirit (90 Seconds) (B)
Still standing, spread the legs as wide apart as possible without losing your balance. Your arms form a 90 degree bend at the elbows, with the forearms parallel to the floor and extending away from the chest in a relaxed position.
Rotate the hips in a plane parallel to the ground at a moderate pace in as complete and large a circle as possible. The direction can be either to the left or to the right.
Cat Cow (90 Seconds) (C)
Come onto the hands and knees. Hands on the ground under the shoulders, knees hip width apart so the thighs are parallel. Inhale as you tilt your pelvis up, lift your head up and flex your belly down. Exhale as you curl your navel spine up in an arched position with the head down and pelvis tilted down. Keep the arms straight. Continue rhythmically with the breath, not pausing, but keeping a steady flowing movement.
Alternate Leg Pistons (90 Seconds) (D)
Lay on your back. Engage your core and lift both legs 18 inches from the floor. Then alternate bending one knee and extending the other leg straight. Coordinate your breath with the movement, inhale as the right leg extends long and the exhaling as the left leg extends. Keep the work in your navel, if you need to bring your hands under your gluts or lower back for support.
(3) Kriya to Become Non-Reactive
I) Elbows slightly in front of torso, with the forearms perpendicular to floor pull the hands flat pointing the fingers to each side. Keep a strong bend in both wrists so the palms remain flat facing straight up and parallel to the floor. Look at the tip of the nose.
Circle the lips and begin Long Slow Deep Breathing through an “O”-shaped mouth.
Continue for 14 minutes
II) Maintain the same position and eye gaze. Keep an “O”-shaped mouth and chant “Har” from the naval through the “O”-shaped mouth. Follow the rhythm of “Tantric Har” by Simran and GuruPrem
Continue for 6 minutes
III) Maintain the same position and eye gaze. Begin to whistle along with the “Ardas Bhaee” by Anahata Choir
Continue for 3 minutes
IV) Extend the both arms forward, parallel to the floor, arms straight, palms up. Eyes close. Breathe long and deep. Don’t move. Everything else was a preview. This is the kriya. Relax the face and let it go through. Hold the spine with the lower back muscles.
Continue for 3 minutes
To End: Inhale, pull the spine tall and squeeze the back muscles hold for 15 seconds then exhale. Do three times total.
Do this Kriya every day for a while to become more non-reactive. After one week, your space will be incredible. It opens the flow of the first chakra. It also tones the Vagus Nerve, balances the 1st, 3rd & 4th Chakras and strengthen the Aura
Part I - III
Part IV
(4) Body Awareness
Sitting comfortably or laying down begin to scan your body for sensation. Notice what you feel without reacting or judging. You can move in an order (ie top of head, face, neck, shoulders, chest, etc…) or as inspired. Try to notice both intense and subtle sensations.