Final

Meditation

If you are practicing asana before your meditation always end with Vipareeta Karani Mudra

Once in the posture stabilize Ujjayi pranayama and make sure the legs
are gently strong

On the inhale feel a hot stream of nectar flowing through the spine
(sushumna) from Manipura to Vishuddhi

Retain the breath and awareness at Vishuddhi and become aware of

the nectar cooling here

On the exhale sense the nectar travelling from Vishuddhi through Ajna,
Bindu and Sahasrara

After the exhalation is complete immediately return he awareness to

Manipura to begin the next round

Practice up to a total of 21 rounds.

Roll down into a cross-legged position take a spinal twist of your choice then settle into your cross-legged
position and apply a hand mudra of your choice.

Chant the Gayatri mantra 9 times

Om Bhur Bhuvah Svahah

Tat Savitur Varenyam
Bhargo Devasya Dheemahi
Dheeyo Yonah Prachodayaat

Let us meditate on the glorious splendor of the inner divine light - and may it illumine our minds

The Gayatri is the Mother of the universe Shakti herself. Chanting the Gayatri activates and harmonises
Pranamaya Kosha, purifies the mind, destroys ignorance and bestows health, beauty, strength and vitality.
Through its recitation we are able to awaken and realise the Antar Jyoti or inner light

Practice 20 Bhastrika Pranayama followed by Maha Bandha do this 3 times in total

The Hatha Yoga Pradapika speaks very highly of Bhastrika Pranayama - verse 2 (66 & 67). It implies that by
practicing Bhastrika, prana is able to break through the three Granthis (psychic knots) in the Sushumna
passage, making way for Kundalini shakti to flow upwards freely.

Breathe in slowly and deeply through the nose

Exhale forcefully and completely though the mouth retain the breath

outside

Perform Jalandhara, Uddiyana and Moola bandhas in this order

Hold the bandhas and breath for as long as is comfortable without straining

Release Moola, Uddiyana and then Jalandhara bandha

Inhale slowly when the head is upright
Let the body and breath relax and return to normal before starting another round

The Hatha Yoga Pradapika also states that Maha Bandha is a complete practice, which can awaken the
entire pranic capacity in the main chakras but that it should be followed Maha Veda Mudra (Tadan Kriya).


 Practice 7 rounds of Tadan Kriya - (Maha Veda Mudra)

Place the palms on the floor at the sides of the body tilt the head slightly back and practice

Shambhavi mudra.
Inhale (ujjayi) through the mouth feel the breath travel as if down a tube from the mouth to

Mooladhara

Hold the breath in keeping the awareness at Mooladhara apply Moola Bandha

Lift and then drop the body lightly 3 times so that Mooladhara is stimulated
Exhale through the nose and feel the energy diffuse in all direction from Mooladhara

Bija Mantra Sanchalana practice 1 round externally and 3 rounds internally

Arohan ascends up the front of the body from Mooladhara to Vishuddhi then in a straight line to Bindu

Awarohan descends from Bindu down though Shushumna past all the chakras in turn ending at
Mooladhara

1 round - Starting and ending at Mooladhara take a deep inhale and then
chant out loud (for the length of the exhale) the Bija mantra at each chakra
12 times. First ascending up the front (kshetrams) as far as Vishuddhi -
then down through Sushumna from Ajna to Mooladhara.

3 rounds - Then take a smooth long Ujjayi inhale draw the awareness up
through Arohan chanting the Bija Mantras (internally) at the chakras as you
pass as far as Vishuddhi. Pause the breath momentarily passing the
awareness from Vishuddhi to Bindu to Ajna. Then exhale a smooth long
Ujjayi breath down Awarohan, chanting the Bija Mantras at each chakra as you pass.

Chakra Bhedan practice 12 rounds - (this can be increased to a maximum of 59 rounds)

Practice Ketchari Mudra with Ujjayi Pranayama for a short while breathing without any breaks

between inhalation and exhalation

Exhale and bring the awareness down to Mooladhara

Then inhale and direct your awareness up Arohan as far as Vishuddhi Chakra
Exhale from Vishuddhi Kshetram to Bindu and then down the spine (Awarohan) from Ajna to
Mooladhara to complete one round

Once the practice of Chakra Bhedan is complete allow the awareness to be on the depth of the breath
each inhale rolling into the each exhale..

As you continue to breath become aware of the solidity of the body feel into its strength and

steadiness
Then slowly become aware of the feeling of contracting with each inhale and expanding with each

exhale practice this for some time
 After some time move the awareness to the crown of the head feel a sense of a soft touch on top
of the head as if you are holding your hand above your head feel energy radiating both inside and
outside feel into that connection for a while.

As your awareness is drawn upwards become consciousness of a sense of light and warmth feel a
sensation of deep contentment and joy as the warmth of this light connects you to Anandamaya
Kosha feel the light of this sun wrap you in its warmth

Allow the awareness of the sun to get bigger and bigger until it envelopes your whole being - feel
this light begin to penetrate every cell of your being feel as if you are filled with light that the
light is within and all around you become aware that you are connected to Atmamaya Kosha and
that you are becoming aware of the guiding light of truth from within

Pause, trust, surrender in this truth for a few minutes being with that light

At this stage we are ready to practice Samyama (refer to previous handout for full explanation)

Samyama greatly strengthens our presence in the silence of pure bliss consciousness. It promotes the
integration of the inner and outer aspects of our practice bringing our inner stillness into everyday life

Through Samyama the true nature of the object is seen - and so begins, quite naturally, the process of
moving intentions from this divine level of silence within us out into external manifestation which
become enlightened behaviour or actions.....
Let's begin with "Love." It is a good place to start with Samyama. In Samyama it is suggested you use your
most intimate language, the language that goes deepest in your heart, whatever it may be.
In your easy silence, pick up, just once, the fuzziest feeling of the word "Love" in your own
language.
Don't deliberately make a clear pronunciation, or mental images of this or that scene or situation
that represent Love to you. Just have a faint remembrance of Love, and then let go into your
silence, the easy silence you are in as you pick up the faint meaning of Love.
Don't contemplate Love or analyze it during Samyama. Don't think about it at all. Just come to it
once in a faint, subtle way, and then let go into silence.
It is a subtle feeling of Love we are coming to, nothing more, and letting it go.
Having thought "Love" once, be in silence for about fifteen seconds. If any thoughts come, let them
go easily.
Then pick up the faint, fuzzy meaning of "Love" again, and let it go again into your silence for
about fifteen seconds again.
Try it with each of the following concepts after your meditation Love Radiance Unity Health
Strength Abundance Wisdom
When you are ready to release from this practice offer thanks and share the fruits and energy of this
practice by chanting the following peace mantra 12 times
Lokah Samastah Sukhino Bhavantu
May all beings everywhere be happy and free, and may the thoughts, words and actions of my own life
contribute in some way to that happiness and to that freedom for all
Always release from your practice slowly by becoming aware of the body - feel into its strength and
solidity begin to stretch into the body make small movements.
Warm the hands and cover the eyes before opening them
Namaste x