Swadishtana Practice Session
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~ 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 breathingIntense humming Chakra awareness Be Un-clutched Guru pooja 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, each breath will be an expression of your true state of Nithyananda. 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 Shalabasana
Preparatory Postures
Santolasana 6T
Makrasana 6B
Main Posture
Shalabasana
Counter Postures
Ardha Pawanmuktasana 6T Right Leg/ 6T Left Leg
Apanasana 6T
Vinyasa of Vajrasana into Chakra Vakrasana 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
~ Anuloma Viloma Pranayama (Alternate Nostril Breathing)
- Sit in sukhasana (cross-legged).
- Fold the fore-finger and middle finger of the right hand (1).
- Place little finger and ring finger on your left nostril and close this nostril off completely. You will begin with an inhale through the right nostril (2).
- Inhale through the right nostril as you slowly lift your chin up (3).
- Now, alternate the pressure by closing the right nostril completely with the thumb.
- Completely exhale through the left nostril as you simultaneously lower the chin back down (4).
- Inhale through the left nostril.
- Exhale through the right nostril.
- This completes one cycle; repeat for 12 cycles. (1) (2) (3) (4)
~ Buddhi Mudra
- Place the tips of the little finger and thumb together.
- Let the other fingers remain extended.
- Focus the mind and direct the breath to this area.
- This mudra helps us regain and maintain
~ 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: 'I am in, I am one with, I am radiating and expressing
~ om nithyanandam
Bring your hands into prayer position in front of your chest and 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 to resonate with you.
'om nithyanandam'
