Wa - focus on the right eye

 He - focus on the left eye

 Guru - focus on the tip of the nose

 Wahe Guru is the expression of ecstasy, of merger with the Infinite. In this mediation you will repeat the above process on each exhale.

 Inhale and remember an encounter or memory that happened to you.

 Exhale with Wahe Guru as before.

 Inhale.  Visualize and relieve the actual feeling of the encounter.

 Exhale with Wahe Guru as before.

 Inhale and reverse roles in the encounter you are remembering.  Become the other person and experience their perspective.

 Exhale with Wahe Guru as before.

 Inhale.  Forgive the other person and forgive yourself.  

 Exhale with Wahe Guru as before.

 10. Inhale.  Let go of the incident and release it into the Universe.

 These are the 10 steps to peace.

Balance on the balls of the feet, heels stay together throughout, fingertips on the ground between the knees.  Inhale, straighten the legs, look at the knees.  Exhale, come down, head comes up, spine is erect.  Repeat 26 times.  To end, inhale to straight legs, exhale down and breathe long and deep for one minute, consciously circulating the energy.  Repeat 26 more times and rest again.

 Hip lifts:  Lie on the back, grasp the ankles with both hands; inhale, lift the whole body up, pushing the navel point to the sky, exhale, come down—two periods of three minutes each with rest between, meditating SAT on inhale, NAM on exhale.

 Front platform:  Balance on your toes and palms, head up, looking forward, your body is as straight as a board.  Do breath of fire for 3 minutes.  This tests the condition of the spine.  If the nerves have been weakened through sex, it will show up as shaking of the spine.  Inhale deep, hold, with rectum closed, spin the energy up the spine to the top of the head, exhale and gracefully relax in corpse pose on your back, circulate the energy and meditate on the breath.

 Stretching sex nerve:  Sit up with the soles of the feet together, pull the heels in to within 6” of sex organs and bounce the knees forcefully, rapidly up and down with breath of fire.  Put the whole weight on the sides of the feet, balance over the feet, hands supporting behind, or in front if possible, bounce with breath of fire for 3 minutes.

 Bridge pose:  Lift trunk up and make a bridge of the body – arms straight, legs bent at the knees, head relaxed and allowed to fall back all the way, do breath of fire for 3 minutes.  Then relax in corpse pose, releasing each part of the body consciously, carrying SAT NAM with your breath.

 Chant: ADI SHAKTI MANTRA

            ADI SHAKTI, ADI SHAKTI, ADI SHAKTI NAMO NAMO

            To the primal energy, I bow

            SARAB SHAKTI, SARAB SHAKTI, SARAB SHAKTI NAMO NAMO

            To the complete energy, I bow

PRITHUM BHAGVATI, PRITHUM BHAGVATI, PRITHUM BHAGVATI NAMO NAMO

To the Mother of Creation, I bow

            KUNDALINI MATA SHAKTI, MATA SHAKTI, NAMO NAMO

            To the divine potential in mankind, the mother power, I bow.

Body Drops – stretch legs out in front with hand on the floor beside the hips.  Lift the body up off the floor and letting it drop.  Move rapidly.  2-3 minutes

Crow Pose – come into a squatting position with arms straight out in front, interlace the fingers, forefingers pointing out in front of the heart, with breath of fire for 2-3 minutes.  To end, inhale, hold and project out from the heart centre and then exhale. 

Running in Place – run at a fast pace with the knees up high and a punching motion with the arms. 3-5 minutes

Kundalini Lotus – hold on to the toes and straighten the legs, balance on the buttocks.  Arms and legs are stretched out to a 60 degree angle with breath of Fire.  2-3 minutes.  To end inhale hold and draw energy up the spine and hold and then exhale.

Trea Kriya – sit on the left heel with the right foot on the left thigh, hands are cupped below the navel, lift up the diaphragm and chant ONG SO HUNG strongly from the heart.  Hear the sound in your heart.

Arms Out Parallel – In easy pose, stretch arms out to the sides, parallel with the ground, palms are up,  concentrate on the energy coming in from the left palm and going out the right palm forming a powerful arch between the hands with breath of fire. 2-3 minutes.  To end, inhale hold and feel the energy enter the left palm, move through the shoulders and leave from the right palm and arch overhead.  Exhale and relax. 

Bowing to the Infinite – in easy poise, hands in Venus lock behind the neck.  Exhale and bring the forehead to the floor, silently chanting Sat and then rise up, inhaling silently chanting Nam.  2-3 minutes.

Arm lifts – extend the arms straight out in front, palms down, alternately raise and lower the arms to 60 degrees.  Inhale as the right arms goes up and exhale as the right arm goes down.  2-3 minutes.  To end – arms together at level of the 3^rd eye and project from the 3^rd eye out to infinity.  Exhale and relax.

Cosmic Connection – (a) hands in Venus lock, 4 inches above the head with the palms down.  Focus eyes up and out of the top of the head breathing long and deep for 2-3 minutes.

(b) keep the hands in place, and point the fore fingers up maintaining focus at the top of the head breathing long and deep 2-3 minutes.

( c) keep the hands in place, and place the finger tips together in the shape of a teepee and continue to focus at the top of the head with breath of fire for 2-3 minutes.  To end – inhale, hold and project out exhale and relax.

Green Energy Production – arms at the sides, bend for arms up with palms facing forward, comfortable and relaxed.  Visualize green en ergy, chant from the heart, pulling in at the navel centre: HARI HARI HARI HAR for 2-11 minutes. To end – inhale, exhale and relax in Gyan Mudra (first finger and thumb touching)  Meditation and think of all the things that you are grateful for, sitting in a shower of energy coming to you.  Love every breath that comes and love all thinks known and unknown.

Alternate leg raises stimulate the energy in the lower intestines and circulates it throughout the entire navel area.

Double Leg Lifts Without stopping, lift both legs up to 90° above horizontal, and then lower. Make sure the lower spine is tucked forward so that you are using the power of the abdominal muscles. The arms are stretched straight up toward the sky, palms open and facing each other. Use the arm position as antennae to draw the energy you need to sustain this exercise. Continue with deep powerful breaths for 3 to 5 minutes.

This works on stimulating the “heat” of the upper digestive system and solar plexus.

Gas Pose (Knees to Chest) Bring the knees onto the chest. Wrap the arms around them and let the head relax back onto the floor. Rest in this position for 3 to 5 minutes with relaxed breathing.

This exercise eliminates gas and relaxes the heart.

Contract/Extend Starting with the ending position of Knees to Chest, inhale and open the arms straight out to the sides and onto the ground. At the same time extend the legs straight out to a 60° angle from the ground (almost 2/3 of the way to perpendicular).  On the exhalation, return to the original position with the arms wrapped around the bent legs. On the extension, lead with the pointed toes. Use the abdominal muscles to control the gradual extension and straightening of the legs. Continue for 7 to 15 minutes.

This movement charges your surrounding electromagnetic energy field, which is your source of projection and protection. It opens and strengthens the navel center.

Rapid Leg Raises Continue to lie on the back. Bring the left knee to the chest. Hold it there with both hands wrapped around. Begin rapidly lifting the right leg up to a 90° angle, and back down to the floor. Keep the knee straight throughout and lift the leg from the hip. Breathe powerfully, inhaling as the leg goes up, exhaling as it moves down. Continue for 1 minute, and then switch to the left leg. Repeat with the left leg. After 1 minute, switch legs again and repeat the exercise for 1 more minute on each leg.

This exercise sets the hips and lower spine.

Root Lock Stretch Stand up straight with the feet shoulder-width apart. Raise the arms straight overhead so that they are close to the sides of the head with the palms flat, facing upward. Exhale and bend forward to touch the ground with the palms. As the hands touch the floor and the exhale is complete, pull in and up on the Root Lock. Inhale and straighten up, releasing the lock. Keep the arm and hand position intact as you bend and straighten. Continue very slowly with a deep breath for 1 to 2 minutes. Then increase the pace and continue more rapidly for 1 more minute.

This raises the Kundalini energy and circulates it throughout the entire spine, spinal fluid, and into the aura.

Sit in easy pose. Extend the left hand forward as if grasping a pole so that the palm faces to the right.  Put the right palm facing down crossed under the left wrist.  Raise the right hand up over the back of the left hand so both palms face right and the fingers lock .  Inhale- raise the arm to 60 degree.  Exhale- bring the arms down to chest level.  Keep the elbows straight.  Breathe deeply for 2 to 3 minutes.  Then inhale- stretch the arms up.  Relax.

Put both arms forward, parallel to the ground with palms facing each other about 6 inches apart.  As you inhale, let the arms drop back and stretch toward each other.  Exhale- bring them forward to the original position. Continue three minutes with deep rhythmic breaths.