Sahasrara Practice Session
This text was machine-transcribed from the printed book and may contain errors. Select the words and choose “Report a mistake”.
~ Centering Meditation Duration 2 Minutes
- Sit in a comfortable seated position sukhasana (cross-legged on the floor).
- Close your eyes and relax into a soft smile.
- Begin to gather yourself in awareness. This is not a pranayama (breath control) technique. Simply observe your normal breathing.
- Avoid concentrating on your breath; just become a watcher. If thoughts arise, allow them to come up. Don't hold on to them, don't go behind or suppress them. Just acknowledge the thoughts and allow them to continue on their way.
~ Nithya Dhyaan (Life Bliss Meditation) Duration 35 Minutes
Listen to instructions with the Nithya
Dhyaan (Life Bliss Meditation) guided
meditation CD.
[Figure: Chaotic breathing]
Chaotic breathing Intense humming Chakra awareness Be Un-clutched Guru puja mantra
~ Silent Belly Laughter Duration 2 Minutes
- Remain in a comfortable seated position sukhasana (cross-legged on the floor).
- Bring the awareness to your belly; your navel center.
- You might like to remember an extremely funny moment in your life; a moment that made you laugh uproariously. A moment that made your belly ache with laughter. Intensely remember this funny occasion.
- Allow that same bubbling energy to rise up from your navel center. This bubbling energy becomes a laughter; a silent laughter.
- Allow the healing energy of laughter to wash over your body. Allow it to touch and penetrate every cell in your system.
- Understand that this blissful energy is your true nature, independent of any event or situation outside of you. Understand that you are nithya ananda (eternal bliss).
~ Intention Duration 1 Minute
- Set your strong intention for the class ahead.
- Add awareness and life to each movement practiced.
- Intend that each movement you perform and each breath you breathe will be an expression of your true state of Nithya Ananda (Eternal Bliss). Begin your practice with the understanding that you are an embodiment of blissful energy and each movement and each breath will be practiced with this awareness.
~ Visualization Duration 1 Minute
Once you are familiar with Nithya Surya Namaskar, you can take a minute to visualize your body performing one repetition. This will awaken your muscle intelligence and memory. This visualization will allow your body to flow harmoniously into the posture, as opposed to struggling and fighting to move through the sequence.
~ Nithya Surya Namaskar
- Stand facing the East preferably.
- Chant the corresponding Nithya Surya Namaskar Mantra (Pg 89)
- Perform 3 - 6 rounds (6 or 12 repetitions) of Nithya Surya Namaskar (Pg 92)
~ Vinyasa Krama for Dhanurasana
Preparatory Postures
Uttanasana 6T
Prasarita Padottanasana with side hip opener 6T right / left alternating
Main Posture
Ardha Sirsasana 6T Back and Forth. Hold finally for 3-6B
Counter Postures
Variation of Balasana (Childs Pose) 6-12B
Chakra Vakrasana 6T
Bhujangasana 6T
Makrasana 6B
Apanasana 6T
~ Body Gratitude Shavasana Duration 5 - 10 Minutes
- Lie on your back and close your eyes.
- Separate the legs slightly and let the toes fall open to the side.
- Place your arms beside your body with palms facing upwards.
- Let Mother Earth completely support your body.
- Consciously relax each part of your physical body.
- Start to lovingly remember each part of your body one by one. Individually remember each part with deep love, gratitude and affection.
Shavasana
~ Kapalabhati Pranayama
- Sit in vajrasana with your back straight and your eyes preferably closed. This is a breathing technique used specifically for cleansing. It has the capacity to remove the heaviness from within our head, clear sinuses and improve oxygen intake.
- Inhale and exhale by deliberate rapid abdominal movements.
- Use only the abdomen and not the chest.
- Keep the breath short, fast and strong.
- Continue for as long as possible, for a maximum of 5 minutes. Relax for a while
~ Atmanjali Mudra
- Bring your hands together in front of your chest.
- Let there be a little hollow space between the two palms.
- Gently bow your head towards your folded hands.
- This mudra when practiced sincerely and regularly creates balance, harmony, clarity, silence and peace. The left and right hemispheres of the brain get activated and coordinated. We experience
~ Nithya Affirmation
Keeping your eyes closed sit in sukhasana (cross-legged on the floor). Form chin mudra with your fingers and place your hands on your knees.
Affirm to yourself that:
~ om nithyanandam
Bring your hands into prayer position in front of your chest and slightly bow your head toward your hands. Chant the beautiful vibrational mantra three times deeply from the navel center. Allow the truth that you are nithya ananda (eternal bliss) in body, in mind and in Being resonate with you.
