(The Ten Light Bodies of Consciousness, Nirvair Singh Khalsa, pp.141-145.)
Clearing Pranayam. Sit in Easy Pose. Have the left hand in Gyan Mudra. Bring the right hand up to close off the right nostril and begin Breath of Fire through the left nostril only. Continue for 1 minute. (Play a tape / CD of “Sa Ray Sa Sa.” This particular mantra in the music that is played is also for mastery — it helps you to master all mantras.) Switch hands, switch nostrils and continue for 1 minute. Then relax the hands down and continue powerful Breath of Fire through both nostrils for 1 minute. To end, inhale, hold the breath, exhale and relax.
Meditation for Conquering Death. Still sitting in Easy Pose. You’re going to close off everything from the face. Take your thumbs and put them in your ears. Take your index (or middle fingers, however it fits your face) and close off your eyes. Use your middle fingers for your nose and your little finger and ring finger to shut your mouth. You’ll just be moving your middle fingers (on the nose). Inhale deeply through both nostrils and exhale. Hold out the breath and then shut the nostrils down so nothing can come in. Your eyes are completely shut. Your mouth is shut. You’re hearing nothing. All the breath is held out. Hold the breath out as long as you can. When you need to, let the middle fingers come up so the nostrils open. Take another inhale, exhale, then hold the breath out. Really concentrate deeply inside you. This is a very quiet where there are no outer external sounds. But close your ears off as much as you can. Do this at your own pace. Continue for 5 to 31 minutes. To end, inhale deeply, exhale. Inhale and stretch your arms up. Shake your hands and arms. Relax your arms down. (This meditation will make you hot. It will space you out. If you do it for longer periods of time than 31 minutes do not plan to take any big tests afterwards!)
Spinal Flex. Easy Pose. Put the hands on the shins right above the ankles. Inhale, flexing your spine forward, exhale, flexing your spine backward. 2 minutes. To end, inhale, hold the breath 5-10 seconds, exhale and relax.
Butterfly Pose. Stay sitting in Easy Pose. Have the soles of the feet together. Hold on to the feet with hands, Press your thumb right into the middle of your big toe with a fair amount of pressure. Lean forward keeping the back straight and the chin at a 90 degree angle to the chest. (Opens up the hips. Stretches the inner thigh and life nerve. Stimulates the pituitary gland — the pituitary point is on the big toe.) Continue for 3 minutes. To end, inhale, hold briefly and then exhale.
Navel Strength. Straighten the legs out in front of you. Keep the back straight. Lean back, arms parallel to the ground. Concentrate on the navel center point. Do Breath of Fire. Continue for 1 minute. To end, inhale, hold the breath for 5-10 seconds, exhale and straighten up.
Torso Twist. Immediately come up on the knees and heels if you can. Otherwise, sit in Easy Pose. Hands in a basket behind the neck, underneath any hair. Elbows back. Inhale, twist the torso to the left. Exhale, twist the torso to the right. Continue for 1 minute. Inhale, face forward. Hold the breath for a few seconds. Exhale and relax the hands down.
Shoulder Shrug. Come out of the previous position if you are sitting on your knees and heels. Sit in Easy Pose. Bring the hands onto the knees. Do a rapid shoulder shrug. Inhale, shoulders up. Exhale, shoulders down. Do this at a fairly rapid pace with a powerful breath. Continue for 1 minute. Inhale, shrug the shoulders up. Hold the breath in. Exhale, roll the shoulders back and down. Relax the breath. Continue rolling the shoulders a bit.
Neck Rolls. Relax the shoulders. Bring the hands on the knees. Roll the head in a slow motion circle in one direction. Make a complete slow circle with the head. Continue for 1 minute. Then reverse directions. Continue for 1 minute. Inhale, bring the head upright to center, apply root lock, hold the breath briefly and exhale, relaxing.
Calming Breath. Long, slow deep breathing inhaling through the left nostril and exhaling through the right nostril. Right hand thumb closes off the right nostril. Inhale deeply through the left nostril. Close off the left nostril with the index or little finger of the right hand and exhale through the right nostril. Continue inhaling left and exhaling right for 1 minute. To end, inhale, hold the breath in for a few seconds, and then exhale, relaxing the right hand down.
White Swan Meditation. The Mudra of your hands is in the shape of a swan. The tips of the thumbs are pressed together. The wings are up with the fingers on the pads. Hold your hands right in front of your eyes, with the thumbs at eye level. Stare at the tips of your thumbs until you get a total mental picture of your thumbs. When you feel you have that mental picture burned into your brain, close your eyes and continue looking through closed eyelids at the thumbs and recreate that picture as though your eyes were open. Long, slow, deep breathing, inhale SAT, exhale NAM. Continue for 3-11 minutes. Inhale, hold the breath 5-10 seconds, exhale and relax the arms down. Relax the breath.
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