Sunday, April 23, 2017

Kanishtha Interlocked Fingers

My next mudra exploration assignment is Kanishtha Mudra with interlocked fingers.  I know this mudra the first mudra in Amy Weintraub's Life Force Yoga Chakra Clearing Meditation. So we I worked on it I didn't have a blank slate.  I had some ideas that the mudra was for energizing the root chakra.

I worked with it for 5 minutes in seated meditation here were my stream of conscious thoughts

- Downward energy
- Grounding
- Planted
- Rooted
- Wheat

- Sunflowers

- Mid West
- Bugs
- Dirt
- Leaning Forward
- My arms don't feel comfortable
- Aware of my feeet
- I feel a strong 3 part breath

When I did the other variation of the mudra these were my thoughts

- The mudra naturally wanted to be at my solar plexus  
-My left hand trembled a bit as my right hand remained strong
- The mudra wanted space between my body and my hands.  
- My breath was focused in my belly and it was very deep.  
- I felt like my pranamaya, vijnanamaya and anandamaya koshas were activated.  
- I felt warm sunlight on the front of my body and a gentle rain (maybe that was the washing machine going)
- I felt the sun at my solar plexus and of the 5 elements fire was the most activated because I felt the sun. 
On an emotional level I was warm and happy.   
- I felt like I was outside on an early summer day completely comfortable and relaxed with the sun on my face and inside of my body 
- I felt at ease and connected between then  outer sun and my inner sun.

What feels the same between these two experiences in yellow imagery and the sun.  The first time I felt warmth, sunlight and fire.  This time I saw wheat and sunflowers.  So the mudra has a warming effect on me.  But this time I felt more earth element properties like bugs and dirt and being planet. Last time I felt the mudra for at the solar plexus.   I was much less verbal and more visceral with this version of the mudra.

Thursday, April 20, 2017


The yoga class for balancing the vata dosha will be a mindful practice with the emphasis is on alignment, safety and concentration.  The mood of the class will be focused and equanimous.  The morning class will be held in a well lit room that is very clean and clear without visual distractions. My tone of voice will be direct and confident and compassionate.  The students will feel safe and supported in their practice.  There will also be no music to avoid focus being pulled away from the body.  The practice will include slow and graceful movements and the use of props. Poses will generally be held 3 to 5 breaths while some restorative postures will hold much longer. My clothes will be form fitting and close to the body so that the students can understand the muscles and alignment. My key teaching words will be: calm, slow, steady, grounding, strengthening and consistent. I will encourage the students to practice consistently (at least 4 times a week) at the same time.  Eyes will be open throughout the practice with the drishti focusing on specified drishti of the pose.

- Centering and Equanimity

- Adho Merudanda Mudra with affirmation: “With a deeper sense of centering, I experience perfect equanimity.”

- Seated slow rhythmic ujjayi with an even ratio of inhalation and exhalation

WARM UPS (slow and steady with calm deep breathing)
- Garbasnana/Balasana/Child’s Pose
- Side Stretch in Child’s Pose
- Cat Cow
- Tiger
- Bird Dog aka Sun Bird
- Downward Facing Dog with gentle movement
- Downward Facing Dog with 2 blocks under the hands
- Regular Downward Facing Dog
- Plank (modified if necessary) with block under chest
- Regular Plank
- Fore Arm Plank (modified if necessary)
- Dolphin (if available)
- Child’s Pose
- Downward Facing Dog to Standing

- Tadasana
- Slow Sun Salutations – 3 rounds
- Chair Pose with block between the thighs, Chair Pose without Props
- Standing Forward Bend
- Triangle
- Standing Head to Knee
- Stork
- Vrksasana/Tree
- Prasarita Padottanasana/Separate Leg Forward Fold
- Goddess
- Malasana

- Belly Savasana to Crocodile to Sphinx
- ½ Locust
- Navasana
- Lion
- Virasana/Vajrasana with Forward Bend (if available)
- Camel
- Janu Sirshana
- Paschimottanasana
- Supported Bridge
- Viparita Karanni or Legs Up the Wall
- Gentle Matsyasana with attention not to strain the neck
- Tadaka Mudra/Supine Ardha Chandrasana
- Pawanmuktasana to Supine Spinal Twist
- Savasana

- Slow rhythmic ujjayi breathing in Savasana without retention

LONG SAVASANA  (10 to 20 minutes)
- With eye pillow, blankets and bolsters if desired
- Possible Guided imagery of being in a warm, womb-like environment or being supported by the earth.

SO HUM MEDITATION (time permitting)
- Repetition of Adho Merudanda Mudra and “with a deeper sense of centering, I experience perfect equanimity”
- Om Shanti, Shanti, Shanti

- Vatas should finish practice feeling stable, warm and calm with tension released from the lower abdomen. Ideally, their minds and emotions will feel peaceful, steadied and grounded.


The focus of this morning class is to bring awareness to the senses, dynamism and variety.  We will use upbeat inspirational music such as kirtan. percussion and world music.  The class will be active and warming  to stimulate metabolism and circulation. We will sweat.  My instructions will be clear and consistent.  My key teaching words will be:  stimulating, moving, warming, lightening, energizing, releasing. The room will be bright,  warm and welcoming.  My clothing will be athletic suitable for an active vinyasa style practice.


- Seated repeat the Sounds of the Chakras (lam, vam, ram, ham, yam, om, and silence)

- Dharma Chakra Mudra: “Integrating all of  the chakra qualities, my vision is manifest as lived reality.”

WARM UPS (slow and steady with calm deep breathing)
- Agni Sara Kriya
- Breath of Joy
- ½ Sun Salutes
- Surya Namaskara A and B with smooth rhythmic breath

STANDING ASANAS  (incorporate deep breath with emphasis on a gentle retention after the exhalation)
- Ardha Chandrasana with Pada Hastasana (Ghosh Lineage)
- Warrior 1 with Ha Breath
- Warrior 2 with Arm Movements
- Flow: Warrior 2, Side Angle, Exalted Warrior
- Flow: Separate Leg Head to Knee from side to side
- Flow: Eagle to Balancing Stick
- Flow: Stork to Dancer
- Tree with Arm Variations
- Tree with leg in Half Lotus
- Tree to Toe Stand
- Horse to Malasana
- Malasana to Crow

- Crow
- Makarasana
- Moving Cobra
- ½ Locust, Full Locust, Side Locust
- Belly Navasana with arm and leg movement
- Boat with Arm and Feet Variations
- Camel
- Rabbit or Head Stand
- Moving Bridge
- Viparita Karani
- Plow
- Matsyasana
- Slow Closing Flow: Pawanmuktasana to Supine Thread the Needle to Eagle Leg Supine Spinal Twist – Both Sides
- Jastiasana with Crawling
- Savasana

- Kapalabhati

SAVASANA  (10 to 20 breaths)


- Repetition of the Sounds of the Chakras and Affirmation in Dharma Chakra Mudra: “Integrating all the chakra qualities, my vision is manifest as lived reality.”
- Final long deep Om in unision

- Ideally, Kaphas should finish asana practice feeling invigorated, warm and light.   Their circulation will be energized and their chest and lungs feel more open.  Their mind will be sharp and clear. And the emotional heaviness often associated with kaphas will be released.

Tuesday, April 18, 2017


The mood of the class is relaxed and meditative. The room is candlelight with the lights dimmed.  The class takes place in the evening after work.  I am wear navy blue flowing loose yoga pants and top. The music is soft and calm.  I have selected a combination of Mantras, New Age, Blues, and Soul. My tone of voice is calm and steady.  My key teaching words are:  Cooling, Relaxing, Surrendering, Forgiving, Gentle, and Diffusive. I encourage the students to practice with eyes closed when possible, internalizing their drishti.  The pace of the class will be steady and slow. As a teacher, I will be aware of the Pitta’s need to turn their practice into a strong workout and let the practice be strong but balanced with cooling asanas and pranayama.

- This class will work on breathing and effortlessness in the poses. We will focus on summoning lunar energy for non-doing, self-reflection, and surrender.

- Seated in Easy Pose holding Ida Mudra
- Affirmation aloud or silently: “Bathing in soft moonlight energy, I flow with the rhythms of life more easily”

- Seated Abdominal Breathing with hands on abdomen to feel the belly rise on the inhale and on the exhale belly fall on the exhale

- Joint Freeing Series as taught by Mukunda Stiles, 1-7, 16-21

- Tadasana with setting of an intention
- Standing Uddiyana Bandha
- Moon Salutations - Satyananda Style – 3 rounds with Mantras
- Ardha Chandrasana  (½ Gentle Moon Pose - One hand by the side as other rises to the side)
- Gentle Standing Back bend hands on back
- Uttanasana (Standing Forward Bend grabbing opposite elbows)
- Standing Forward bend Twist (one hand on the ground one hand rises to the sky, opposite knee can bend if necessary)
- Prasarita Padottanasana (Wide legged Forward Bend) - 3 arm variations - hands on Hips, Hands on Floor, Arms overhead
- Parivritta Prasarita Padottansana (Wide Legged Forward Bend Twist)
- Triangle
- Tula Ardha Chandrasana (Balancing ½ Moon with a Block or Against the Wall)
- Parsvottanasana (hands over head or in reverse prayer)
- Vrikshana (Tree Pose)
- Malasana

- Apanasana – Single Leg and Double Leg
- Makarasana
- Bhujangasana  – Gentle Movement and then Holding
- Dhanurusana
- Vajrasana/Virasana – with Joint Freeing Series 9-15
- Ekapada Supta Virasana if available
- Shashangasana or Balasana
- Janushirshasana
- Paschimottasasana
- Setubandhasana
- Shoulder stand or Viparita Karani
- Fish
- Supta Badha Konasana  – Gentle Movement and then Holding
- Ardha Matsyendrasana
- Yoga Mudra
- Savasana

- Shitali/Shitkari

- May I be happy
- May I be safe
- May I be at ease
- (continue exchanging “I” for: Guru/Teacher, Dear Friend, Neutral Person, Difficult Person and All Beings Everywhere)

- Seated in Ida Mudra repetition of affirmation: “Bathing in soft moonlight energy, I flow with the rhythms of life more easily”
- Chanting AUM three times

- At the end of practice Pittas should feel cool, content and calm with tension released from the mid-abdomen. Ideally, their minds and emotions should will be relaxed , clear and at rest.   The natural Pitta tendency  toward feelings of competitiveness and/or irritation will have eased. Optimally, their awareness will have shifted to contemplative and meditative states

Wednesday, April 12, 2017

Angustha Mudra Experiential - Gesture of the Thumb

My stream of conscious thoughts while  holding Angustha Mudra

Mudra wants to be at the solar plexus or the navel but I like it best at the solar plexus

Jersey Shore

Old Italian Man who used to sit on Newport Avenue and tell me stories about the diving show

I have tears in my eyes

My grandmother's gray hair

The boardwalk 

Why am I so sad

Him in the bathroom

Stain on the sheets


Southern Tip of Africa

Tall tall sails

Long Beach-Naples Canals at Christmas


Daki Miao's hair

Walking streets of Paris with Benedikt

Lying on the bed sick in Greece

So many lies

Insight LA on Sunday morning

My right shoulder is hurting

My brother

My brother playing monopoly and throwing up the board

Answer to IYT  Questions about my experience in the Mudra

- The breath is at the chest
- Breath is going into the heart chakra
- What physical systems - respiratory, circulatory, emotional - sadness,
- Elements - air, space, water
- I felt so sad holding this mudra
- I don't know why this man who used to sit on his beach chair on my grandmother's street has effected me so much.  I am still thinking about him 40 years later.  This old italian man who used to tell me about being in the diving shows on the Atlantic City Pier.  Why is that one of the things that has stuck with my most in life?
-  There are so many symbols and images (see above)

How does my experience in the mudra compare to what is written about the mudra in the IYT manual

Core Quality is Listening:

That is very interesting because I had that memory of the man who would tell me stories about the Boardwalk Diving Shows.

Especially Helpful for

a) Receiving Inner Guidance and Expressing it clearly in the world

- This Jersey man is like my rosebud.  What am I trying to unravel.  What am I missing that he is reminding me of.  What is the guidance?  To take a dive?  To enjoy life?  To marry an Italian-American (I did that).

b) Releasing tension from the shoulders, throat and neck
- I experienced pain in the right shoulder during the meditation

c) Aligning Cervical Spine
- I don't know

d) Supporting the health of the thyroid
- I don't know

e) Enhancing Speaking and Singing
- I don't know

Tarjani Mudra

This is what a felt and saw during my meditation using Tarjani Mudra

Index Fingers together
Body feels like leaning forward
Index fingers are moving toward the heart 
They leave the solar plexus

Feel breathing in upper abdomen and chest
Feel some gentle raindrops
Feel the heart beat
Shoulders aren't feeling good today

Feel the color green
Feel green grass
Feel sun and wind
Feel Easter Eggs, bunnies

Feel the earth like an egg
See the cross and the fish

When I wing the elbows out my left hand tremor is activated more
Took them in - oh now it's still going

Still leaning into the future
Awareness of the back of the neck

A many pointed star

Barbell at the shoulder blades

A salty wind at the ocean

A black muscle with a beard

Footprints in the sand

deer, antelope and gazelle

Plains of Africa

A locket

Pushkar in India

The tube that was mailed to me with the art work inside

Figure drawing


This is what the mudra is supposed to do according to Mudras for Healing and Transformation

Tarjani Mudra is for opening the heart.  Tarjani means index finger.  I felt that very strongly.  Most of my imagery is related to the heart chakra.

It is especially helpful for

a) Opening the subtle heart

I felt that with feelings of my old love and Easter (Jesus' resurrection).

b) Releasing constriction in the chest

I felt the constriction in my shoulders. I don't think it was released

c) expanding breath capacity

I noticed that

d) Enhancing enthusiasm which may be helpful with depression

I am unsure

I  noticed the air element as the most dominant but also water in the beginning with the gentle rain.

The mudra activates the circulatory and respiratory systems and I was aware of the breath and my heart beat.

I felt nostalgia in the meditation for the past. A little sadness.  Some disappointment.  But also hope.
I think Easter and all it symbols was the beginning of a spiritual experience.

Thoughts on Conclusion of Anodea Judith's

It is not so much a matter of trying to get somewhere 
as it is removing the blocks 
to seeing that we are already there - Anodea Judith

I did the chakra assessment in Eastern Body, Western Mind.  Here are my results.

I am not sure if I fit into any of the catagories neatly.  But I will explore.


Excessive Upper Chakras and Deficient Lower Ones

- I definitely have a lot of deficiencies in the lower chakras but I don't have excesses in them I have strengths.  But maybe this could be considered also a TOP-DOWN SYSTEM but a different variation of it.


Excessive Lower Chakras and Deficient Upper Ones

- I don't have much deficiency in my upper chakras.  The chakra I have the most excess in is the 3rd.  The chakra I have the most deficiencies is the 2nd, The 1st, 2nd, 3rd, and 4th is definitely where I have the most deficiencies and issues.  The 6 and 7th are where the most strength is.


Centered in the Middle Chakras

I can't say that I am centered in the middle chakras.  I have activity there but it isn't dominant.


Chasm in the center of the body

I don't have this


My system is not balanced.  Most of my issues and defiencies are in 1 though 5 and my strengths are 6 and 7.


"..the archetype of the Self contains he program to become whole, much like a seed contains the program to become a flower." p.438

"Each piece we reclaim unfolds a petal of a chakra.  Some pieces unfold several petals, and bring deep restoration. Each piece allows us to love a fuller and richer life - bringing in deeper meaning about ourselves and the world in which we are embedded." p. 438

"Enlightenment comes in pieces.  It happens a little bit every day. Each time we have even a small insight, we have an expansion of consciousness that can then be applied wherever it is needed." p.442

"Each chakra represents an essential chamber in the temple of the Self. Each one houses an aspect of the sacred and its necessary for wholeness.  The more we clean and properly decorate the temple, the more we count the presence of the divine." p.428

Tuesday, April 11, 2017

Reflect on the chakra you feel least aware of in your being

My first chakra is always talking to me with knee problems and foot pain.  I am extremely emotional and creative which I place in my 2nd chakra.  I am in love with love in my 4th and my shoulders always hurt and my chest in collapsing in.  I talk to much in my 5th.  I think about my 6th and 7th a lot with yoga, meditation and yoga nidra, but I forget about my 3rd.

I have chosen my 3rd chakra to explore today as the one I am least aware of using Anodea Judith's Book, Eastern Body, Western Mind.In Yoga I will push myself in about anything except my core and my arms.  My core is the weakest part of my body.  So

According to Andoea Judith"the third chakra is located in the softest part of the torso (yes mine is too soft)...The chakra is not full enough to support the upper body.  ,,,It is helpful when developping the will to do exercises such as sit-ups that strengthen the stomach muscles and support this vulnerable part of the torso."  (I know, I know, some day)

- Energy
- Activity
- Autonomy
- Individuation
- Will
- Self-Esteem
- Shame
- Proactivity
- Power

I often notice the more stressed I get at work the more I lose my personality.  People who don't know my don't even know I am funny or can be fun.  I come off as very rigid. But that is not how I see myself or those who know me in other contexts see me.

....We lose our spontaneity and playfulness.  Unable to trust our own basic impulses and needing to constantly monitor what comes from within, the personality becomes divided against itself.  It takes energy to maintain this division, a loss that robs us of our basic vitality and wholeness." p.173

"Without autonomy, we cannot get to the heart, for our love comes from need rather than strength..." This rings very true to me in my love relationships.

",,,overcoming unconscious habits that allow us to be defined by others."p.173

I have never felt good enough.  I think I never have recovered from being thrown out of the house at 16 because I wanted to be an artist.

"It is about daring to be unique, risking disapproval for the integrity of your own truth." p.173

I feel like I did that and it turned out badly and lately I have been afraid to take big risks.


"We are trained to be obedient" p. 179

I wasn't very obedient as a child and I was spanked and beaten a lot.  My father would tell me that this hurts him more than it hurts me.  (I didn't believe him because it hurt a lot). He told me he was trying to get my attention (I always thought this was a pretty stupid way to get my attention)

"Punishment is used by authority for controlling behavior and robbing us of our free will."

"Punishment can shame or control, deprive or invade.  It can physical or emotional, literal or symbolic." p.194

We can respond to punishment by: complying, rebelling, withdrawing or manipulating.

As a teen I rebelled and withdrawing with drugs. As adult I am withdrawing by numbing myself and manipulating.


My self-esteem is so low although I know it shouldn't be.  I have had a lot of accomplishments.

"In the many years of my practice.  I have seldom found much correlation between high seld-esteem and accomplishment." p. 180 (Thank god it's not just me,

I don't think this is one of my problems

"We have power when we dare to live authentically, when we reach inside ourselves and tell the naked truth."  (I am not there yet.  Still a lot of lies.)


"Shame creates a block between the mind and the body that splits one off from the core self."

I was ashamed of being black, mixed, Jewish,  big footed, knock kneed, not fast enough swimmer, so many things''

"We are held in our places within a culture where the personal loss of power is so epidemic that no one hears the cries of loss and outrage." p.190

My father liked to embarrass me in public.

"Shame collapses the third chakra and as a result the whole torso collapses at the middle."

The pain, confusion and shame of being raped at 16 was one of the most crushing things that has happened in my life.  I handled it all by myself.  I told no one.   What a weight to carry for such a young girl, me!'
And thus maybe I am also the ENDURER


"To heal, The Endurer needs to express both the angry and the tender feelings."

I need to overcome these feelings of "helplessness, abandonment, neglect and abuse."


This was definitely me.  Cooking dinner for my brother and father when my mom was working late.

"Sometimes the situation within a family requires that the child grow up too quickly and take on responsibilities that are beyond the maturity of her age." p. 195


Human Ding - bolstering the ego with accomplishments, engagements, and busy-ness (This is me)

"Such a person will be in constant motion, excitation, and stress that goes with it..."

"Balance between listening to the body's messages and channeling those impulses into productive acivity is the integration we seek."

"..excessive thircd chakras need to relax, sit still and let go of control." p.216


The one a relate to is feeling victimized and depression


"The first thing i tell my clients or group members when they wish to develop their third chakra is to give up the attachment to being safe.  This involves giving up wanting everything assured ahead of time and accepting that there might be criticism, challenge, misunderstanding, rejection, or a possibility of failure...,We need to face the fact that the world is not safe" p.216

- 3rd chakra anger is an assertive fiery anger which is me
Blocked anger is often a factor in weight gain.  I struggle with my weight.

"I have found that releasing blocked anger often improves metabolism and helps stabilize weight problems, sometimes with little or no change in diet." p.217

- Need to build ego strength to work on 3rd chakra
- Develop contact with authentic self
- Raise self-esteem by attacking shame demons
- Vitality
- Ability to laugh at one's self

Reflections on Introductionary Chapter of Eastern Body, Western Mind by Anodea Judith

I have been studying the chakras with intensity the last few years but I haven't read Eastern Body, Western Mind although I was read some other books by Andea Judith.  I worked a lot with Wheels of Light.

Here are my notes and thoughts from the book and what I considered important.

Chakra System mentioned throughout history
- In Vedas
- Upanishads
- Yoga Sutras
- 16th century Indian text Sat-Chakra-NIrupana
-The Serpent Power, Arthur Avalon brought idea to the west

The chakras are said to have a location even though the don't exist in the physical world
These locations will vary from person to person, have the same relationships between them


I never thought much before of the chakra system as a rainbow.  I think I have focused too much an making them individuals and not a whole.

"The seven colors of the rainbow represent an alternative to our binary black-and-white consciousness, offering us a word of multiple opportunities.  The rainbow expresses the diversity of light as it moves from source to manifestation.  Its seven colors represent seven vibratory modalities of human existence, related to the seven chakras of Indian yogic tradition-energy centers that exist within each one of us." p.2

"Through this dance of transformation, the rainbow becomes the axis muni-the central axis of the world that runs through the vertical core of each of us.  On our journey through life, the chakras are the wheels along the axis that take the vehicle of the Self along our evolutionary quest, along the Rainbow Bridge to reclaim our divine nature once again."

The rainbow is an archetypal symbol
In mythology the rainbow is the sign of  hope
The pot of gold at its end is like the philosopher's stone something we quest to have but may never find

In Norse Mythology the rainbow bridge was a pathway between humans and the gods, the path to

"As we learn to open and heal the chakras within us, we become the Rainbow Bridge-the living link between Heaven and Earth."


I think there is much more here to explore about alchemy and the chakras and I would like to work on it one day.

"Passage through the chakras is an alchemical processing of increasing refinement that unites light and shadow, male and female, spirit and matter, all in the crucible of the body and the psyche." p.4


There are both major and minor chakras

Each major chakra represents a major area of human psychological health and archetypal elements
(1) survival - Earth (solid and dense)
(2) sexuality - Water (formless and fluid)
(3) power - Fire (radiating and transforming)
(4) love - Air (soft and spacious)
(5) communication - Sound (rhythmic pulsation)
(6) intuition - Light (illuminating)
(7) consciousness - Thought (medium of consciousness)


"It is quite common to have a perfectly good program and not know how to activate it ....getting such programs activated is another question entirely.  Activation requires a charge of energy moving through the psychic current of the body." p. 12

The seven chakra vortixes are a combination of the active principles of consciousness and matter

"When we take thoughts and turn them into visualizations, the words, and finally into form, we are encouraged in the process of manifesting.  Only through embodiment can consciousness manifest, This means that the energy current must be run through the body/hardware to activate the necessary programs."


Current of Liberation
- upward current moving from dense earth to ethereral consciousness
- as we move upward through the chakras we become less restricted
- historically the chakras were considered a path to liberation, where one is freed from the restrictions of the material world

Current of Reception
- horizontal current

Current of Expression
- horizontal current


"When a chakra is blocked, reception and expression become distorted." p.16

"... defenses create holding patterns in our musculature that restrict the free flow of energy, even when real threats cease to exist.  This chronic tension is known as body armor.  It effects our posture, breathing, metabolism and our emotional states, as well as our perceptions, interpretations and belief systems."p.17

Any block in  chakra also effects the 4 basic currents

"If we are unable to receive a particular kind of energy (like love or new information), then the chakra atrophies and becomes further limited in its functioning.  If we are unable to express energy, we stagnate and become a closed system." p.17

"it is important to recognize the blocks we carry, find ways to understand their source and meaning, and develop tools to heal them."

1. Understand the Dynamics of the Specific Chakra
2. Examine the Personal History Related to the Chakra Issue
3. Apply Exercises and Techniques
4. Balance excess and defiency

A chakra can be excessive or deficient (character armor).  Both of these are coping strategies to deal with stress, trauma and unpleasant circumstances. To strengthen a chakra you may to strengthen the one below it to give it support

Character armor are coping strategies that you see in posture and tissues of the body

Our ways of coping get hard wired

Seven Chakra Rights
1. To be here
"The right to have underlies the ability to contain, hold, keep and manifest- all aspects of a healthy first chakra."
2. To feel
"Feeling is the way we obstain important information about our well-being. .. If we can not feel it is very difficult to know what we want. .. OUr right to enjoy healthy sexuality is intimately connected with our right to feel."
3. To act

"When the right to act is restricted, will and spontaneity go with it and our vitality decreases."  It is also the right to be free

4, To love
Right to love and be loved "As the central chakra in a system of seven, the right to love is harmed when any of the other rights are lost or damaged."

5. To speak
The right to speak and hear the truth

6. To see

7. To know
The right to accurate indormation, the right to truth, the right to knowledge and the right to simply know what's going on

1. Physical Identity

2. Emotional Identity
job is self gratification

3. Ego Identity
says I am what I do
inner executive that executes our intentions

4. Social Identity

5. Creative Identity
the commitments we make

6. Archetypal Identity
transforming the individual I into something transpersonal

7. Universal Identity
achievement of universal identity and breaking with smaller identities

1. Fear
2. Guilt
3. Shame
4. Grief
5. Lies
6. Illusion
7. Attachment


1. First Issue to solve is survival
2. sexual relationships. Satisfaction of emotional needs. Unconscious Patterns from the Shadow- misunderstandings, blaming and emotional turmoil
3, Individuation process
4.True empathy and altruism
5. Creative and Personal Expression
6. Reflection and study of patterns  through exploration of mythology, religion and philosphy
7. Wisdom and Spiritual Understanding

"Linking specific symptoms to specific chakras is not enough,,,,What is important is to first understand the complete system and then to examine each person as a whole, using reason, intelligence, competence, and compassion.  Only then will the assessment be complete."


"Prana Vidya is an advanced yogic practice distilled from the classical traditions and developed in the Satyananda Yoga system. It involves a deep exploration of prana,the life force,and develops the ability to channel this under-lying principles of existence.Not only does the practice allow access to subtle levels of consciousness,but it is also an effective healing method."

I worked on these exercises for the IYT Yoga Therapy Internship with Lisa, a yoga teacher, before her class yesterday.

I am not sure where Joseph and Lilian Le Page got these exercises from.  I don't know if they developed them from practices at Kripalu, from the Bihar School or put them together themselves.

I have used some of them in yoga therapy sessions and therapeutic classes but this is the first time I have used them together as a system.

Lisa is an advanced practitioner of yoga with a strong pranayama practice. It took us about an hour to and 15 minutes go through these exercises.  I checked in with her between each one.

a) Full Body Breathing (Balloon Breathing) Feel the whole body gently expand on the inhalation like a soft balloon, as if breathing through every pore. On the exhalation, soften the body back in toward its center.

b) Body-Part Breathing
Take the breath to specific body parts and expand each one separately, as in Balloon Breathing.

c) Psychic Heart Breath
Inhale through the psychic heart on the right side of the chest and expand the whole body as in Balloon Breathing, or direct the energy to a particular part of the body as in Body-Part Breathing.

d) Third Eye Breathing
Inhale through the third eye (ajña chakra) at the center of the forehead and expand
the whole body as in Balloon Breathing, or direct the energy to a particular part of the
body as in Body-Part Breathing. Be careful not to tense or strain the head, neck, or
eyes in any way. This breath is subtle and unforced. If any strain or headache occurs,
return to the previous breathing techniques.

e) Third Eye to Heart Breathing
Bring prana from ajña to anahata on the inhalation and from anahata to the affected
body part on the exhalation. You may also bring prana from ajña to the healing hand,
and from the healing hand to the affected body part on yourself or another.

f) Third Eye Activation Breathing
Inhale through the third eye at the center of the forehead and expand the whole body
as in Balloon Breathing, carrying the breath and prana out into the whole body or into a
specific body part. On the exhalation, draw the breath back into the third eye, charging
it with energy.

g) Cell Breathing
Breathe in through the center of the cells. Feel as if the breath originates from the very center of each cell of the body. On the exhalation, rest the breath back into the center of the cell.

Lisa very relaxed through the Whole Body Breathing Exercises and was able to easily do each of the exercises in this set.


a) Side to Side
Divide the body down the middle from left to right. Practice any of the Whole Body
Breathing techniques on just the right side of the body. Notice the feelings and sensations on this side of the body. Notice any colors that appear with the breath and energy. Now, change your focus to the left side of the body and experience sensations and color there. Compare the two sides of
the body.

Lisa said she couldn't verbally explain the differences between the sides of the body but she definitely felt them.  She didn't see strong colors but she may have accessed a pinkish/red on the right and a yellow on the left.

b) Front to Back
Like Side to Side, but divide the body between front and back.

She felt very centered on the front.  On the back she felt more sensations than she said she is usually aware of.

c) Top to Bottom
Like Side to Side, but divide the body between top and bottom.

Because she was sitting down she decided to divide the body at the waist. She says she feels much more comfort and connection to the upper part of the body than the lower. The upper chakras is where she says she lives in and she would like to develop the lower chakras especially the 2nd chakra. She said she did feel breathing in the sacrum.

d) Alternate Nostril Body Breathing
Inhale up through the left side of the body through the left toes, the left fingers and palm, and left nostril. Notice the color of the breath and energy as it ascends up the left side of the body. Take the body feeling over to the right side of the body and exhale down through the right nostril, right
hand and palm, and sole of the right foot. Notice the color of the breath and energy on the exhalation. Continue breathing from side to side. You may also include a natural retention of the breath at the top of the inhalation and a natural suspension of the breath at the end of the exhalation.

She saw a spiral in the form of a yellowish green coil coiling around the body. She liked this practice very much.

e) Front to Back Body Breathing (Microcosmic Orbit)
Inhale up from the pelvic floor to the crown of the head. Notice the color of the breath and energy as it ascends up the front of the body. Exhale down the back of the body, taking energy into the pelvic floor and charging this area with prana. Notice the sensation and color of the prana as it descends down the spine. On the next inhalation, continue the cycle back up the front of the body. You may also include a natural retention of the breath at the top of the inhalation and a natural suspension of
the breath at the end of the exhalation.

She found this practice very relaxing


a) Prana – upward movement of energy on the inhalation; focus in the chest.

b) Apana – downward movement of energy on the exhalation; focus in the pelvis.

c) Samana – outward movement from the abdomen on the inhalation and inward movement toward the center of the abdomen on the exhalation; focus from the navel to the solar plexus.

d) Udana – circular movement of energy in the throat and head; focus in the throat.

e) Vyana – brings prana from the core to the extremities; focus in the arms and legs.

f) Pranavayu Chaitanya – visualize all the vayus as synchronously flowing waves of light particles.

g) Prana and Apana Meet at Samana – sense the meeting of prana and apana at the center of the body.

Lisa was comfortable with all these practices.  I checked in with her with each vayu asking her if she had found it and when she said yes I gave her another minute to experience it, She that Prana and Apana meet at Samana was similar to a Tibetan practice she had learned years ago with some variations that she explained to me.


a) Complete Warm Ups 1 to 3

b) Draw the breath into your heart center on the inhalation, and on the exhalation, take
the breath down into the palms, which are turned upward. As the prana fills the
hands, allow them to float slowly up into the air. You may begin the movement
consciously, but then you will find that by relaxing deeply, the hands will begin to rise
on their own.

c) Allow the hands to rise up toward your own heart and sense the pulsating cushion of
energy around your heart. Allow the hands to rest on this cushion of energy and sense
the nurturing and recharging of your own heart.

d) Now, slowly allow your right hand to turn toward your partner’s heart and come to a
place resting on their chest. The left hand can descend back onto your knee or lap.
Each partner can place the other’s hand in the correct position over the energetic
heart, which is on the right side of the chest. Exchange prana by inhaling through
your own heart and exhaling down through your arm and hand into your partner’s
heart. Synchronize the breath and sense the experience of giving and receiving
prana evenly and equally. Continue this for 5-10 breaths.

e) Release the hands in slow motion and come back to sitting with both hands resting
upward on the knees or in the lap, continuing with the whole body breath.

f) Bring the hands in anjali mudra in front of the heart and chant the sound of OM
together. Open the eyes and bow to your partner.

We both really enjoyed this last set up exercises and we felt the breath moving through are hands to each others hearts and syncing up the breath.  Lisa was so interested in the exercises she asked me for a copy of the practice.  

My main questions would be was it ok that I stopped between each one and checked in.  I didn't have her open her eyes I just checked in.  I think it was necessary in order to do the assignment and also to make sure the partner is there with you and not lost.  I would love more feedback about that.  I would like to do this group of exercises some more.  I may record them for myself so I can attempt to practice on myself.

I am very interested in prana, pranayama and prana vidya.  I would like to get more mastery of these practices.  When I am done with IYT I will take the pranayama and meditation training with the Yoga Academy of North America she I can get a better understand of all of this work that excites me very much. I am also excited to see what Module 7 will be like in August.

Monday, April 10, 2017

Guided Imagery for Kidney Dialysis

for Dee, my beloved Cousin

(the ending of this guided imagery is inspired by Meditation on Taking Medicine Within, by Stephen Levine, p.172-173)

Find yourself relaxed either seated, reclined or lying down

Use any blankets or cushions that will help you increase the experience of relaxation

Relax your hands and body

Get into whatever available position makes you the most comfortable

Eyes closed if that feels appropriate

Otherwise eyes open with a soft gaze

Begin to watch the breath

Don't try to change anything

See where the breath is at this very moment

(long pause)

Now, when you inhale let the belly rise

And when you exhale let the belly fall

Inhaling the belly rises

Exhaling the belly falls

Continue breathing is this manner
(long pause)

Completely relax your body from head to toe

Relax your head, relax your shoulders, back, arms, buttock, legs, feet

Relax all organs, muscles, bones, cells, and nerves

Everything is completely relaxed

When you inhale - inhale positivity, goodness, happiness, joy and serenity

When you exhale, exhale: negativity, anger, anxiety, stress and tension

Feel yourself more and more relaxed -

Any thoughts coming in your mind acknowledge them and let it go

And as you are in the physical body in the process of getting dialysis,

Take the imagination to a different place,

See yourself in a nature, perhaps beautiful garden or maybe in a more naturalistic landscape. See yourself in a beautiful setting that you find yourself to be nurturing and healing.

See it there.....Investigate your surroundings.....See it clearly as if you were watching a movie.........

And in this place visualize a yourself holding a seed in your hand.

See this seed as type of embryo

This seed embryo is surrounded by tissue that contains rich nutrients, including carbohydrates and proteins.

This seed has its own unique formula to use to one day reach its own potentional

The embryo and nutritive tissue are both surrounded by the seed's shell, which protects the seed until the time is right for it to sprout, germinate and grow.

This seed has been waiting for the right time to start growing and the time is now.

Find the perfect space to plant the seed in the ground in your landscape.  Perhaps use a small shovel to get the seed in the earth at the perfect depth. You will know intuitively how far to plant it. So don't worry

Pat down the earth on top of the seed to protect it and water it with the perfect amount of healing water.  You will know how much.

Visualize  the seed's coat absorbing water, which triggers the process of germination.

Give the seed some time to germinate (pause)

Some time has passed and the seed's coat has bursts open.

The seeds has received the perfect amount of water and light in order to germinate.

Watch inside the ground and see the first piece of the tree to emerge from the seed, it is actually an early root.

Visualize as the root grows down from the seed, looking for minerals and more water.

Now look on the ground itself and see a sprout emerge from the top of the seed, reaching for the sunlight above through the surface of the ground.

The sprout has poked its head above the ground,  See it clearly looking at the sku

It now begins to develop early leaves

This is a seedling tree, and it is very fragile.

Watch how the universe protects its seedling

Watch as the seedling  becomes a sapling and now a young tree.

The roots of the tree below the surface of the earth are spreading rapidly now, and the taller the tree becomes, the wider the roots spread.

Now much time has past and the sapling has become a tall majestic tree............. see the tree.  The roots...........the branches............the crown of leaves............See it thriving wherever it is planted.............What time of day is it.......What is the temperature..............Now follow one of the roots of the tree and see it connected see it connected to the earth from which it gets its health, its nutrients, its water

Now bring awareness to your arm, the arm that is connected to the dialysis machine, follow your arm that is connected to the dialysis machine and know that your arm is also getting its health and nutrients

The roots connection to the earth allows it to survive and thrive
Just as your connection to the dialysis machine allows you to survive and thrive

Know that we are all connected in some way either even though it is not always as obvious as to a dialysis machine

We all need help to thrive

Take a moment to mentally look at the dialysis machine. No need to open your eyes.

Take a moment to investigate if the dialysis machine is regarded wholeheartedly as a medium of healing

Notice is there a shame or feeling a failure that is connected to being on dialysis

Now focus on the healing potential of dialysis

See the dialysis for its  healing potential

Let the body be open to receive the healing that dialysis has to offer

Sense this treatment's potential to enter into the kidneys  and bring equanimity and balance there

Listen to the dialysis machine.  Does it have something to say?  What is its tone of voice?  Is there any sense of helplessness in your relationship with dialysis?  Just notice it without judgment.

Now, meet with mercy and awareness any resistance you have had in the past to being on dialysis and meet this past resistence with love, kindness and gratitude

Thank the dialysis machine for whatever healing it may have to offer and acknowledge your connection to the machine

Receive the dialysis as a blessing

Find an image which opens you to the healing in your dialysis, maybe it is the roots of the tree getting nutrients from the soil, maybe it is another image  (long pause)

Use this image to see dialysis as a gift from a beloved friend or great teacher or a gift from God

Let the healing in.  Absorb it.  Be open to healing.

Allow the loving kindness to combine with the treatment that directs in all the healing to the kidneys

Allow the dialysis to be draw in, with mercy and awareness

Let toxins leave the body also with mercy and love

Feel the dialysis dissolving the any resistance, dispelling the tension and difficulty around illness

Feel healing entering directly.  Feel it melting disease and illness and let the disease and illness leave the body

Let the dialysis aid you in your healing

Be open to the healing properties of dialysis

And now bring awareness to the tree

And perhaps lean it against or sit in shade of the branches

Know that we are all connected either physical or emotional

Being connected is what what makes life beautiful

Take as much time as you want to sit under your true

and when you are ready open your eyes

Guided Imagery for Gout

Lie down on your back and relax the body .
Use any blankets or cushions that will help you increase the experience of relaxation
Relax your hands and body with the palms facing up or down, whatever is the most comfortable
Eyes closed if that feels appropriate
Otherwise eyes open with a soft gaze
Slowly inhale and exhale through the nose if possible
Begin to watch the breath
Don't try to change anything
See where the breath is at this very moment
(long pause)
Now, when you inhale let the belly rise
And when you exhale let the belly fall
Inhaling the belly rises
Exhaling the belly falls
Continue breathing is this manner
(long pause)
Completely relax your body from head to toe
Relax your head, relax your shoulders, back, arms, buttock, legs, feet
Relax all organs, muscles, bones, cells, and nerves
Everything is completely relaxed
When you inhale - inhale positivity, goodness, happiness, joy and serenity
When you exhale, exhale: negativity, anger, anxiety, stress and tension

Feel yourself more and more relaxed -

Any thoughts coming in your mind acknowledge them and let it go
Let the universe take care of you
Completely relax your body from head to toe
Let yourself be cradled by the universal mother

Now, imagine that you were walking along a beautiful body of water.........Maybe it's a lake, river, or ocean.  Perhaps it is somewhere you been before in reality or your dreams.. maybe it a place that you are seeing now for the very first time...........Take a look at the scenery around you.........What does it look like?........What is the weather like? ...........Be aware of the temperature.....What time of day is it?

Feel the air on your skin..........What are you wearing?.........Take a deep breath and become aware of any sounds......Are there birds?.......Can you hear the water?......Are there any waves?....... How are you feeling? ....As you investigate the body ask yourself how do your feet feel........Are they at ease... Are they tense.....Is there any pain?...If there is any tension can you relax the feet?........Can you feel the feet relaxed and at ease in this imagined place?........Follow the water's edge? How do you feel as you walk along the water's edge?

.........Is it easy or difficult to walk here?.... Go where the path along the water's edge takes you.....And after awhile you come to a place where you can sit and rest..........Be aware of how you feel.......And gradually take off any shoes or socks you are wearing and gently put your feet in water.........

What is the temperature?........How do you toes feel as they are submerged in the water? ........  How about your ankles? ........What about your heels?..........How are you feeling now with your feet covered with beautiful healing water...........Allow your feet to move easily within the transformative water.......let go of any holding......Visualize your feet as one with the water..........

there is no separation between your feet and the water..........your feet are the water and the water is your feet......they both move together ease and grace........flowing, open, moving easily... Visualize yourself opening, flowing and moving easily.....Visualize the healing water entering the body from the tips of the toes, through the feet to the heels, up the calves, to the thighs, through the pelvis, abdomen, back, and chest up. Up towards the head and sideways through the arms... Visualize the whole body opening, flowing, with ease of movement. Visualize each joint of the body from the big toe, through the toes, ankles, knees, hips, elbows, shoulders and neck being lubricated, flowing, opening and healing.

Perhaps now your whole body is in the water... Perhaps just your feet are there......what ever position you are in feel open, flowing, and healed.  Rest here for some time in deep relaxation (long pause)....

Now slowly take your feet or your body out of the water.... Come back to the water's edge.....Dry yourself off and put back on your shoes and socks if you have them and begin walking again on the water's edge....How are you feeling now as you walk along the water's edge....Become aware of the weather, the scenery, the sights, and the direction you take. Just allow the imagery to come and go whenever you want to go,,,, (long pause)  Now when it is right for you, let go of the images...Be aware once more of the room around you....Begin to move your fingers and toes,  as you gently bring your attention back to the room take some time to blink your eyes open.


Sunday, April 9, 2017

Meditations for Agitation

Alternate Nostril Breathing

Meditation on Body Sensations, Sharon Salzberg Real Happiness, p, 92

Meditation on Seeing the Good Within, Sharon Salzberg, Real Happiness, p.161

Walking Meditation

6 Healing Sounds - Mantak Chia

Inner Smile Meditation - Mantak Chia


Om Chanting

So Hum Chanting

Using a Mantra on the Outbreath, Stearns and Stearns, Yoga for Anxiety, p.115
Coherent Breathing

Extending the Exhale

Belly Breathing

Rigorous Shaking Movement, Stearns and Stearns, Yoga for Anxiety, p.110

Breath Retention

Chandra Bheda

Alternate Nostril Breathing

Sheetali and Sheetkari

Calmness Sadhana - Rasa Yoga, Peter Marchand

Mindfulness for Anxiety, Stearns and Stearns, Yoga for Anxiety, p,184

Mindfulness Practices for Anxiety and Panic, Jon Kabat-Zinn, Full Catastrophe Living, pps. 441-451
Stair Step Breathing

Guided Imagery


Yoga Nidra

Meditation on Breathing, Sharon Salzberg, Real Happiness, p.46

Meditation in Hearing, Sharon Salzberg, Real Happiness, p,51

Body Scan

Walking Meditation

Meditation on Thinking, Sharon Salzberg, Real Happiness, p,125

Meditation Technques for Insomnia

Yoga Nidra without Externalization

Chandra Bheda in Savasana

Alternate Nostril Breathing in Savasana

Diaphragmatic Breathing in Shavasana, Overcoming Insomnia, p.131

Visualization with Breath Control, Overcoming Insomnia, p. 136-7

Coherent Breathing, The Healing Power of the Breath, p.17

Om Chanting

So Hum Chanting

Meditation on Letting go of Thoughts, Sharon Salzberg, Real Happiness,

Stress Into Relaxation or Sleep, Mantak Chia, Emotional Wisdom,  p.149

Meditation Techniques for Inability to Concentrate

Meditation on Letting go of Thoughts, Sharon Salzberg, p.54

Meditation on Thinking, Real Happiness, Sharon Salzberg, p.125

Meditation on Quieting the Inner Critic, Real Happiness Sharon Salzberg, p. 163

Experiencing Contemplation (Dharana) Through Tradaka, or Gazing, Nischal Devi, Secret Power of Yoga, p.257-258

Walking Meditation

Calmness Sadhana - Rasa Yoga - Peter Marchand

Yantra Making

Body Scan

Om Chanting

So Hum Chanting

Noticing the Breath, Culen and Pons The Mindfulness Based Emotional Balance Workbook, p.39-40

Meditation Techniques for Depression

SADNESS SADHANA - Rasa Yoga, Peter Marchand

The Practice for depression,  Karla McLaren, The Language of Emotions, 334-337

Six Healing Sounds Practice: Sadness into Courage, Chia and Saxer, Emotional Wisdom, pps 108-115

Mindfulness Meditation

Gratitude Meditation

Metta Meditation

Walking Meditation

Mantra Chanting - Ram Chanting or Yam Chanting

Guided Imagery


Yoga Nidra

Chapter 8: Meditate to Meditate, Amy Weintraub, Yoga for Depression

Medical Meditation for Depression, Khalsa and Stauth, Meditation as Medicine

Mindfulness Based Cognitive Therapy for Depression

Meditation Techniques for Working With Anger

Mindfulness of Anger
p. 108
Cullen and Pons, The Mindfulness-Based Emotional Balance Workbook

Mindfulness of Breath, Thoughts and Mental States
Cullen and Pons, The Mindfulness-Based Emotional Balance Workbook

Walking with Anger
Cullen and Pons, The Mindfulness-Based Emotional Balance Workbook

Calling Up Difficult Emotions
Sharon Salzberg, Real Happiness

Medical Meditation to Release the Past, Especially Childhood Anger
Kalsa and Stauth, Meditation as Medicine

Healing Sound Meditation, Anger and Its Variations into Kindness
Mantak Chia, Emotional Wisdom, p.122-30

The Practice for Anger
Karla McLaren, The Language of Emotions, p.177-179





Yoga Nidra for Disappointment

INTERNALIZATION (much of this is inspired by Phillip Moffit)

We have all experienced disappointment. Sometimes things really don't work out the way we want them to. Our disappointment is how we mourn a future that will never be.

There are different scales of disappoints.  Some are large, not being able to pay the rent, a relationship ending that we wanted to continue, or not getting a job .  . so many things can go wrong in life. ..
Some disappointments are gradual. Maybe we are gradually realize that the things we thought we always wanted in life are just not going to happen.

Or conversely, maybe we finally got what we thought we wanted, but once obtained, there are still all these problems that we had assumed would go away "if only" this or that happened.

Why do we get sad, depressed, worried, irritated, moody, anxious, or nonresponsive, not just every once in a while but many times in the course of a day or a week, sometimes in small ways, sometimes big?We have to learn to cope with disappointments because if we don’t we won't be able to function at all in the world.

In Eastern Philosophy, we are asked to choose to consciously embrace pain and loss as your teachers

This philosophy posits that Life itself is not disappointing; but instead, life is a series of moments to practice being with life as it is. –

The Buddha taught that there is no continuing, unchanging person and no experience that is still happening. No matter how disappointing or horrible an experience was remember, it is over now

It's over now.

Listen in all directions for sounds
Listen for sounds outside room
Listen for sounds inside the room
Listen for sounds of the body, like abdominal sounds or gurgling
Listen for the sound of the breath
Listen for the sound of the heart beart
Listen for the heart beat of the universe often expressed by the mantra OM
In the universal heart beat hear the heart desires known as the Sankalpa


And now, from this deep heart space move on to your sankalpa. The sankalpa is a short positive statement in the present and future tense. Allow your sankalpa or affirmation to well up from deep within your being. This sankalpa can be an affirmation for healing your body, mind, or
spirit, but allow it to come from your deepest source, your deepest intention, a place where healing occurs at the deepest possible level.

Allow this affirmation or intention to well up from that place and repeat it three times mentally to yourself with the exact same wording and the confidence that it will come true. If you don't have a sankalpa simply use the statement "I will find the right Sankalpa for me" or "I am practicing being with life as it is."


Right hand thumb, index finger, middle finger, ring finger, pinky finger, right palm, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, arm pit, right waist, the right hip, the right thigh, the right kneecap, the right lower leg, the right ankle, the right heel,the right instep, the right sole of the foot, top of the foot, the right big toe, 2nd toe, third toe, fourth toe, fifth toe

Bring awareness to the left side of the body starting with the left thumb. Left hand thumb, index finger, middle finger, ring finger, pinky finger, left palm, back of the hand, wrist, lower arm, elbow, upper arm, shoulder, arm pit, left waist, the left hip, the left thigh, the left kneecap, the left lower leg, the left ankle, the left heel, left instep, the left sole of the foot, top of the foot, the left big toe, 2nd toe, third toe, fourth toe, left 5th toe. Stay awake.

Bring awareness to the top of the head, the forehead, both sides of the head, right temple, left temple, the right eyebrow, the left eyebrow, eyebrow center, the right eyelid, the left eyelid, the right eye, the left eye, the right ear, the left ear, the top of the nose, the right nostril, the left nostril,  the right cheek, the left cheek, the upper lip, the lower lip, teeth, tongue, jaw, front of the neck, right collar bone, left collar bone, the hallow between the collar bones, right chest, left chest, center of chest, upper  abdomen, navel, lower abdomen, pelvis, buttocks, lower back, middle back, upper back, right shoulder blade, left shoulder blade, the whole spine, back of the head, top of the head.


Now Press the tongue against the upper palate of the mouth

Create a source of smiling energy up to three feet in front of the body. This can be an image of the smiling face, or of someone or something worthy of love and respect, or any memory of a time in which deep peace was felt.

Become aware of the eyebrow center through which abundant smiling energy is drawn in in front of and around the body. Let the forehead relax; as the smiling energy accumulates at the eyebrow center, it will eventually overflow into the body.

Allow the smiling energy to flow down from the eyebrow center through the face, relaxing the cheeks, nose, mouth, and all the facial muscles. Let it flow down through the neck.

Let the smiling energy continue to flow down to the thymus gland, which is located behind the upper part of your sternum, and picture it glowing with vibrant health. Feel the thymus gland become warm as it begins to vibrate and expand like a blossoming flower.

Let the warm, smiling energy spread from the thymus gland into the heart. Draw more smiling energy through the mid-eyebrow, and let it flow like a waterfall down into the heart. Smile inwardly to the heart to generate the virtues of joy and happiness.

Feel the heart relax and expand with loving energy. Try to remember an experience of love and fill the heart with that same feeling again. Love the heart. The heart is associated with the negative emotional energies of hastiness, arrogance, and cruelty. While smiling into the heart, these energies will dissipate, creating the space for the virtuous energies of love and joy to expand.

Let the joy and happiness generated in the heart expand outward to your lungs. Feel the lungs open as the happy, smiling energy flows into them. The lungs may appear to be pink and spongy, or they may feel abundantly full. If there is any feeling in the lungs that is unpleasant,  let it go.

Clear the lungs of energetic, emotional, and physical pollution by smiling into them. Feel the air flow from the tip of the nose down into the lungs, following it all the way out to the tiny air sacs where oxygen is exchanged for carbon dioxide.

Thank the lungs for breathing and helping sustain life.

Feel the entire chest cavity filling with smiling, loving energy. The lungs are associated with the negative emotional energies of sadness and depression and the virtuous energies of courage and righteousness. When smiling into the lungs, dissolve any sadness or negative feelings, creating space for courage and righteousness to expand.

Remember to go back to the source of smiling energy in front of the body, or a vision or memory of a happy moment-to get more energy any time during the meditation, If the attention wanders, or it the feeling or the effect of the Inner Smile becoming weak or diluted, just gather more smiling energy from the source. The Chinese say," If you want water, you should go to the well. "

Next direct the smiling energy to the liver, the largest internal organ, located just below the right lung.
Feel the liver become immersed in smiling, loving, joyous energy.

The liver is associated with the sense of sight, as it controls the energy of the eyes. Use your inner vision to see the liver and determine its condition. Its surface should be smooth and glossy, and it should feel relaxed and uncongested.

Use the eyes to smooth out any part of its surface or to relax any area that seems tense. Feel gratitude for the liver's work in detoxifying the body, helping to store blood, and producing bile. The liver is associated with the emotion of anger and the virtue of kindness. Smile to the liver to dissolve any anger and allow the kindness energy more space to expand. The Chinese suggest this also helps strengthen the decision-making power.

Let the smiling energy flow from the liver across the abdomen into the pancreas, located directly beneath the left lung. Thank the pancreas for making digestive enzymes, producing insulin, and regulating blood sugar. Smile into the pancreas. See that it is healthy and functioning smoothly.

Continuing around to the left, smile into the spleen, which is just next to the left kidney. Smile in the direction of the spleen even if the exact location is not known, gradually the energy will get in touch with it. If needed, return to the source of smiling energy in front of the body, and let the smiling energy flow in through the mid-eyebrow and down to the area of the spleen.

As smiling, loving energy builds up in the spleen, let it flow into the kidneys. Smile down to the kidneys and feel them expand with radiant energy. Use the inner vision to inspect the kidneys to be sure their surface is smooth and glossy and that they are filtering properly without any congestion.

The kidneys are associated with the emotion of fear. Smile into them, let fear melt away, and the virtue of gentleness can grow. Keep smiling into the kidneys, and let the smiling energy build up until they are full.

Next, send the smiling energy down into the urinary bladder, urethra, genitals, and perineum. Thank them for making hormones and giving you sexual energy. Bring the combined sexual, smiling, and virtue energies up to the navel, and spiral them into that point.

Return the attention to the source of smiling energy in front of the body. Be aware of the mid-eyebrow point, and allow more smiling energy to flow in through it like a waterfall pouring down into the organs. Once again immerse the thymus, heart, lungs, liver, pancreas, spleen, kidneys, urinary bladder, and sex organs in smiling energy. At this point the mind-body should be feeling calm and peaceful.

Become aware once more of the smiling energy in the eyes. Put the tip of your tongue to the roof of the mouth.

Follow the path of saliva down the esophagus to the stomach, located at the bottom and below the left side of the rib cage. Thank it for its important work in liquefying and digesting your food. Feel it grow calm and comfortable. Sometimes our stomachs are abused with improper food. Make a promise to the stomach that you will give it good food to digest.

Smile into the small intestine in the middle of the abdomen. It is about seven meters long in an adult.

Thank it for absorbing food nutrients to keep you vital and healthy.

Smile into the large intestine: the ascending colon, starting at the right side of the hipbone and passing upward to the under surface of the right lobe of the liver; the transverse colon, which passes downward from the right liver region across the abdomen to the left beneath the lower end of the spleen; the descending colon, which passes downward through the left side of the lumbar region; and the sigmoid colon, which normally lies within the pelvis, the rectum and the anus. The large intestine is about 1.5 meters long.

Thank it for eliminating wastes and for making you feel clean, fresh and open. Smile to it and feel it be warm, nice, clean, comfortable and calm.

Return to your eyes. Quickly smile down the Middle Line, checking for tension. Smile into the tension until it melts away.

 Bring your attention back to your eyes again.

Smile inward with both eyes; collect the power of the smile in the third eye (mid-eyebrow). With your inner eyesight direct your smile about three to four inches inside into the pituitary gland, and feel the gland blossom.

Smile into the thalamus, from where the truth and power of the smile will generate.

Smile into the pineal gland and feel this tiny gland gradually swell and grow like a bulb. Move your smile's eyesight, like a bright, shining light, up to the left side of the brain. Move the inner smiling eyesight back and forth in the left brain and across to the right brain and cerebellum. This will balance the left and right brain and strengthen the nerves.

Move the inner smiling eyesight down to the midbrain. Feel it expand and soften and go down to the pons and medulla oblongata and to the spinal cord, starting from the cervical vertebrae at the base of the skull.

Move the inner smiling eyesight, bringing this loving energy down inside each vertebra and the disc below it. Count out each vertebra and disc as you smile down them: seven cervical (neck) vertebrae, twelve thoracic (chest), five lumbar (lower back), the triangular bone called the sacrum, and the coccyx (tail bone).
Feel the spinal cord and the back becoming loose and comfortable.
Feel the discs softening. Feel your spine expanding and elongating, making you taller.

Return to your eyes and quickly smile down the entire Back Line. The whole body should feel relaxed, The Back Line exercise increases the flow of the spinal fluid and sedates the nervous system. Smiling into a disc keeps it from hardening and becoming deformed so it cannot properly absorb the force and weight of the body. Back pain can be prevented or relieved by smiling into the spine.

The Entire Length of the Body Start at the eyes again. Direct your Inner Smile's eyesight. Quickly smile down the Front Line. Follow the smiling down the Middle Line and then the Back Line. When you are more experienced, smile down all three lines simultaneously, being aware of the organs and the spine. Now, feel the energy descend down the entire length of your body, like a waterfall-a waterfall of smiles, joy and love. Feel your whole body being loved and appreciated. How marvelous it is!

The organs smiling. Collecting the Smiling Energy at the Navel It's very important to end by storing the smiling energy in the navel. Most ill effects of meditation are caused by excess energy in the head or heart. The navel area can safely handle the increased energy generated by the Inner Smile. To collect the smile's energy, concentrate in your navel area, which is about one and a half inches inside your body. Then mentally move that energy in an outward spiral around your navel; don't go above the diaphragm or below the pubic bone. Women, start the spiral counterclockwise. Men, start the spiral clockwise. Next, reverse the direction of the spiral and bring it back into the navel. The energy is now safely stored in the navel, available whenever it is needed and for whatever part of your body needs it.



Become aware of the natural breath
Bring awareness to the breath at the heart center
As inhale the heart and lungs expand
As you exhale the heart and lungs contract
Counting backwards from 18 to 0 with awareness of the breath at the heart center
Inhaling 18
Exhaling 18
Inhaling 17
Exhaling 17
Continuing counting backward from 18 to 0 with awareness of the breath at the heart center
if the count is lost begin again at 18
if the count reaches 0 start again at 18
Stay with the counting
Stay with the awareness of breath at the heart center
Now let go of the counting and let go of the awareness of the breath at the heart center and come back to natural breathing


In Traditional Chinese Medicine disappointment is found in the lungs with its companion emotions of sadness and grief.

Become aware of your lungs. Take a deep breath and raise the arms up in front of you. When the hands are at eye level, begin to rotate the palms and bring them up above the head. Keep the elbows rounded. You should feel a stretch that extends from the heels of the palms, along the forearms, over the elbows, along the upper arms and into the shoulders. The lungs and chest will feel open and breathing will be easier. Draw the corners of the mouth back, exhale, making the sound
"Sssssssssssssssssssss", sub-vocally, slowly and evenly in one breath.

As you exhale, empty all feelings of disappointment, sadness, sorrow and grief from your lungs.

When you have exhaled completely (without straining), rotate the palms down, close the eyes, and breathe in to the lungs to strengthen them. Place the hands on the lungs

Imagine a pure white light and quality of righteousness entering into your lungs.

Breathe normally, smile down to the lungs, be aware of the lungs, and imagine that you are still making the sound. Pay attention to any sensations you may feel. Try to feel the exchange of cool, fresh energy replacing hot, dark waste energy.

Delete and disappointment, sadness, sorrow or grief from the lungs by looking left, looking right, looking left, looking right


Feel all the points of contact between the body and the floor.  Feel the weight of the body.  The body is heavy... The head is heavy... The shoulders are heavy... The arms are heavy.... The back is heavy... ... The legs are heavy..........The body is so heavy that it feels as if it is made of stone.....the body is so heavy that it feels as if it is made of lead.. Experience the body as heaviness... Now let go of heaviness and come to the opposite experience of lightness

Now come to the opposite experience of lightness.  The hair is light.....the fingers are light.....the toes are light.....the nose is light .....the eyelashes are light.....The body is so light that it feels as if it could rise above the floor like a feather ... the body is so light that it could blow in the wind like a life in an autumn wind...Experience the body as lightness...Now let go of lightness

Recollect an experience of disappointment, concentrate and try to remember the experience ofdisappointment. (pause) Any disappointment you have experienced in your life, mental or physical, recolect the feeling of disappointment.  It doesn't have to be a large disappointment it can just be a small disappointment.  Recollect any disappointment as if it is happening right now.  Feel the disappointment. Let go of the disappointment and come to the opposition sensation of satisfaction.

Recollect an experience of satisfaction, concentrate and try to remember the experience of satisfaction. (pause) Recollect this feeling and relive it, make it vivid .. .awaken the feeling of satisfaction (long pause) Check that you are awake. Recollect the feeling of satisfaction as if it were happening it right now.  Feel the satisfaction.  Now let go of the satisfaction and come back to natural breathing.


Bring awareness to the chidakasha, the mind screen in front of the closed eyes and notice if there are any colors or patterns there.  Bring the awareness to the chidakasha the mind movue and visualize the simple images that will be suggested.

A Tall Tree (x 2)
A Crescent Moon (x2)
Stars in the Night Sky (x 2)
A Meadow full of Wild Flowers (x 2)
A Friend's Laugh (x 2)
A Hearty Smile (x 2)
Ocean Waves at Sunset (x 2)
Snow Capped Mountains (x 2)
A Rainbow (x 2)


Bring your awareness back to the chidakasha the mind space in front of the closed eyes . . .

Imagine walking through a forest carrying a blanket

You have walked the way this way many times you are completely safe

It is silent except for your tootsteps and the rustle of the wind through trees

You make a way to large clearing and find a perfect place for your blanket

You smile as you spread blanket recognizing the scent of favorite flower

You look around and see a few dozen more of these favorite flowers growing.

The flowers colors are vivid in the moon light and you pause to enjoy them

Kneeling on the blanket you smooth it out and adjust it perfectly for yourself and then lie down on your back

The stars greet you as your eyes adjust to the night sky

You see brightest stars first followed by the rest of the stars

The longer you gaze upward the more and more stars you see

Remember everything in this place is yours, arrange the stars as you wish, chose one now and give it a name

Find your own constellation and give it a shape and a story all its own

Look around at the beautiful scene you have created in your mind

You are capable of great things

Your Circumstances and relationships don’t define

You are defined by your own attitudes and actions

Chose to have faith

Believe there is no reason the future should not hold wonderful things for you

Do not apologize for doing what is right and your fear will have to leave you

You will no longer dwell on the disappointment of what if but instead move forward with confidence

You shine just like the stars and people will be inspired by the light you carry

Now Let go of the chidakasha and come back to natural breathing


And in the natural breath here the Sankalpa.  The same one you used in the beginning of the Yoga Nidra practice and repeat it again three times mentally with the exact same wording and the confidence that it will come true. (pause)

EXTERNALIZATION (inspired by Philip Moffit)

Listen to the sound of the heart beat
Listen to the sound of the breath
Listen for sounds of the body
Listen for sounds inside the room
Listen for sounds outside the room
Listen for the farthest sound that you can heart outside the room
Remember the room
Remember the ceiling
Remember the walls
Remember the floor
Remember the position on the floor
Remember what you are wearing
Come back to the breath

Mark Twain once said "Some of my biggest disappointments never happened."

When we start to worry about possible events that can go wrong in the future, we become fearful.

Fear in the mind does not serve us but instead imprisons us. It feeds on itself and than we become habituated to living in a perpetual state of disappointment just because are afraid of being disappointed.

The question then becomes: How do you work with major disappointment when it arises?

The first thing you can do is consciously noting it. We need to practice staying present and withstanding the emotional pull of small disappointments, in order not to get swept away in the emotional waves of a big disappointment and lose perspective. We can do this by practicing yoga and meditation. We can be open to the experience of disappointment. We can accept it and let it pass through your mind and heart. Then we can go on with your life's journey and not be frozen in place by our pain. Live with the conscious acceptance that the pains of disappointment can be transformed into the celebration of life. Remember that all that is to be truly honored and cherished is right here, right now!

Come back to the breath and make each inhale deeper and deeper (pause)

And make exhale exhale fuller and fuller (pause)

Inhaling and exhaling deeply and fully (long pause)

And Say to yourself mentally ... the practice of yoga nidra is now complete.

Begin to wiggle the fingers and the toes
Roll the wrists and ankles one direction... and then the opposite direction
Take any intuitive movement the body is asking for
and the roll on the side in a fetal position
In that position the position of rebirth and renewal say some words of kindness to yourself as if you were speaking to a small child
and after you do and there is no need to rush and no need to hurry push yourself up to a comfortable seated position

When you come to seated bring your hands to heart center and join me in the chanting of Om to signify your wholeness.

and my Favorite OM