Boost
22 Minutes Total
Tune In: “Ong Namo Guru Dev Namo” x 3
Warm Ups (A) : 3 Minutes
UPLIFT Kriya (B) : 11 Minutes
UPLIFT Meditation (C) : 5 Minutes
Close: Chant Long “Sat” and Short “Nam” x 1-3
(A) Warm ups
(B) UPLIFT Kriya
1) Lotus : Lie on your stomach with your forehead on the group. Press hip and tops of your feet into the ground. On an inhale, lift the shoulders possibly interlacing the fingers, pulling chest away from the group
2) Bow Pose:
3) Seated Salutations
4)
5)
6)
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.