Always Be Dancing

The Art of Movement for Every/body & Mindful Book Reviews By Eve


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Wanna sleep like a baby?

My granddaughter, Aubree

Wanna sleep like a baby? Tonight’s groove and Flow is the kriya for Conquering Sleep, plus foot massages and the perfect bedtime meditation.

Kick the sleep aids and conquer sleep on your own (disclaimer…this is not an easy set)The resulting sleep is blissful!

If sleep is a constant problem for you, practice this kriya regularly for 90 days. It can be done before bed at night or in the morning. We waste billions of dollars on sleeping aids and stimulants when a much safer and more stable approach exists in exercise and meditation. Unfortunately, the exercises take effort; a pill doesn’t. If you choose to put the effort into this kriya, it will eliminate sleep disturbances and give you alertness throughout the day.

I Am by Nirinjan Kaur
Rock On Hanuman (Omstumental) by MC Yogi
Adi Shakti by Benjhamin
Hari Har by Jai-Jagdeesh
Har Haray Hari Wahe Gurut by Kamari & Manvir
Be Still by Beautiful Chorus
Sa Ta Na Ma by Jiwanpal Kaur
Playlist for 10-26-2020

Mimi and Aubree

Many people have difficulty going to sleep even though they are tired. Most of us would agree that the deeper and more peaceful the sleep, the stronger, more focused, more kind  we feel the next morning. There are several things that we can do to promote deeper and more restful sleep:

  1. Slow Down: Before going to bed, begin to slow everything down. Put down your phone. Move slower. Stop ruminating. Make a list of what you need to do the next day and leave the list in another room. This will allow you to clear your mind and also allows the energy to start balancing so you will be able to accomplish what you want to get done, but be free of it for the night. If there is something on your mind that you have not been able to resolve, make a special list turn it over to a higher power (an angel, a god, whatever you relate to) for the night-this power will focus their activity on the list through the night and free you of it.
    Feel complete about the day. Acknowledge yourself for what you accomplished and lessons learned. Forgive yourself for anything that lingers. No one’s perfect, so let it go. Make a list of five things you are grateful for. Prepare yourself to devote the next hours to peaceful, un-preoccupied sleep. You not only deserve it; you need to rest.
  2. Eating Habits: Try to eat your last meal at least 2 1/2 hours before you go to bed. When you eat just before going to bed your energy is tied up with digestion and it is hard to sleep deeply. Eat lightly for your evening meal. Definitely try to not eat animal protein, fried or heavy foods. Soups, salads, steamed vegetables or other easily digested dishes are the best for the evening meal. Eating dairy at night will make it more difficult to get up the next day (so skip the ice cream, yogurt or large glass of milk before bed).
  3. Left Nostril Breathing: The two nostrils are associated with two very different energies. Breathing through the right nostril, we are energized and stimulated. Breathing through the left nostril, we relax and calm down. Our breath naturally changes dominant nostrils approximately every 2-1/2 hours. After eating our nostrils will change to the left to accommodate the energy needed to digest our food. That is one reason why we feel like sleeping after eating.
Grandpa and Aubree

You can tell which nostril is dominant at any time simply by blocking off one, then the other. The dominant one is easy to breathe through and the less dominant one feels like it is blocked.

It is useful before going to bed to sit quietly, block off the right nostril and breath long and deeply through the left nostril. Slowing down the breath to 4 or less breaths per minute also facilitates sleep. You can mentally chant Sat Nam while you breathe to help your mind “erase”.

This meditation below has been a life saver for me.

I do this meditation for 5 minutes every night before bed, plus I usually add on at the end, 4-8 repetitions of the 4-7-8 Breath (see below) just to seal the deal. I sleep through the night now. I do not take any sleep aides.

Breathing and Mantra: Inhale 4 equal parts through the nose, i.e. the inhale is divided into 4 sniffs. Mentally vibrate SA TA NA MA If you do not connect with this chant, you can substitute with something like “I AM So Calm” or “I Will Sleep Deep” with the four parts of the inhale breath.

Hold the breath and mentally repeat 4 repetitions of SA TA NA MA (or your chosen chant). This will be 16 counts

SA* TA* NA* MA* SA* TA* NA* MA* SA* TA* NA* MA* SA* TA* NA* MA*

I* Am* So* Calm* I* Am* So* Calm* I* Am* So* Calm* I* Am* So* Calm*

I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep* I * Will* Sleep* Deep*

Then exhale in 2 equal strokes, mentally projecting WAHE GURU (Wonderful/Inner Sage; Wonderful/Inner Guide)

Time: Set a timer for the length of time you want to meditate. Start with a few minutes and work up. I find 5 minutes is a good reset for myself. You can continue for 11, 15, 22, 31 or even 62 minutes. This meditation will often put you to sleep before you complete the allotted time.

4-7-8 Breath (you can also try this as a stand alone bedtime meditation):

Breathe in with your nose for the count of 4.

Hold breath for the count of 7

Breathe out through rounded lips, making a gentle whooshing, for the count of 8

Repeat this 4-8 times; or set a timer and practice for 5-10 minutes before bed.

https://www.3ho.org/3ho-lifestyle/health-and-healing/healing-yogic-foot-massage


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Groove & Flow with Eve Costarelli 9-28-2020

About Sa Ta Na Ma:

https://agelessartsyoga.com/instructor-group-yoga/sa-ta-na-ma-meditation/
https://alzheimersprevention.org/research/kirtan-kriya-yoga-exercise/
https://www.kundaliniyoga.org/lesson_15

Two 11-minute versions of Sa Ta Na Ma (Kirtan Kriya):
Nirinjan Kaur https://youtu.be/Zg9NOOM2neA
Gurunam Singh https://youtu.be/UbKpBPYGQ1


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Meditations for My Next 40 Day Cycle

I just finished a 40 day meditation cycle. I always meditate first thing in the morning for 11-15 minutes…

I just finished the cycle of the Chattr Chakkr meditation kriya.

This mantra helps to move from fear of change to boldness and courage.  It removes feelings of anxiety, depression and phobias, leaving in its place courage and victory.  Just like the snake leaving behind its old skin.

Try this mantra for fear of change:

Chattr chakkr vartee, chattr chakkr bhugatay

Suyumbhav subhang sarab daa sarab jugtay

Dukaalang pranaasee dayaalang saroopay

Sadaa ung sungay abhangang bibhootay

These words bring victory during changing times! Chant along with my favorite version by Nirinjan Kaur or keep it playing in your house! I practiced this every morning for 11 minutes (the length of the recording) and I added this mudra:

Tomorrow, I will start a new 40 day cycle, but I am not sure which meditation I will choose?

Meditation for Developing Your Human Kindness. Also known as Bandhu Dya Kriya, Bandhu means “brother or comrade;” Dya means “kindness;” and Kriya means “action.” Give this kriya a lot of reverence and do it with a lot of love and devotion. Do it very calmly.

Mudra: Rest your elbows alongside your rib cage. Place your hands in front of your chest, palms facing upward, with the two Mercury (pinkie) fingers touching and the outside part of the base of the palms touching. Keep the Sun (ring) fingers and the Jupiter (index) fingers straight and the thumbs pulled back. Touch the tips of the Saturn (middle) fingers so that they form a triangle. The mudra is held before the heart center in a comfortable, prayerful position, but it does not touch the chest.

Posture: Sit in Easy Pose with your spine straight, chin in and chest lifted. Place your hands in the mudra.

Breath & Eye Focus: Inhale through the nose in 8 strokes (break the inhalation into eight equal segments with a slight pause separating each part so that there is a distinct beginning and end to each segment. In other words, you are inhaling in 8 separate “sniffs.” Each stroke is about one “nose length.” You can feel the breath travel the length of the nose from the nostrils to the eyebrows. Each count of a stroke is about one second, so the 8 stroke inhalation takes about 8 seconds).  Eyes are open only 1/10th of the way so you  are gazing at the mudra. Exhale completely and totally with a whistle through the puckered lips. Continue for 11 minutes.

“Sat Narayan” Meditation To Reclaim Your Peaceful Presence.

Mudra: Hands are in Gyan Mudra (thumbs and index fingers touch, resting on knees or in lap).

Posture: Sit with a straight spine.

Breath and Eye Focus: Eyes 1/10th open or gently closed, focused on the Third Eye (between the eyebrows). The breath will adjust itself as you chant. Mantra:

Sat Narayan Wahe Guru (True Supporter, Indescribable Wisdom)

Hari Narayan Sat Nam (Creative Sustenance, True Identity)

Sat Narayan Wahe Guru

Hari Narayan Sat Nam

Directions:

  • Chant along with this recording by Ajeet Kaur, which is my favorite version of the mantra. Put your heart into it!
  • When the meditation has finished, powerfully and deeply inhale while raising arms above your head, and hold for 10-15 seconds. Powerfully and deeply exhale. Repeat inhale-hold-exhale once more with raised arms. Then lower your arms to your lap/knees and sit quietly. Feel the vibrations of the mantra in you and around you.
May you be elevated by this meditation and blessed with its strength always!

Kirtan Kriya/ Sa Ta Na Ma Meditation: A meditation for total balance.

Here is a blog post I wrote about beginner meditations, please check it out.

Kirtan Kriya, often referred to as SA TA NA MA meditation, is the most important meditation in Kundalini Yoga. If you can do only one meditation, this is it. It will readjust and align you to bring balance into your body, mind and spirit and thus your life. It is your teacher. It is your best friend. The bottom line is that this meditation works. All you have to do is do it. You can trust the process and the technology.

Check out this article on how this meditation is becoming scientifically recognized as a powerful tool for preventing or stopping Alzheimer’s disease, increasing all aspects of cognitive function, (perception, thinking, reasoning and remembering) and reducing stress levels while improving short term memory. Here is another article about it’s direct benefit for Alzheimer’s Disease.

Posture: Sit with a straight spine.

Breath and Eye Focus: Eyes 1/10th open or gently closed, focused on the Third Eye (between the eyebrows). The breath will adjust itself as you chant.

Mantra: Chant SA TA NA MA along with this 11 minute recording by Nirinjan Kaur.

While chanting alternately press the thumb with the four fingers on both hands simultaneously. Press hard enough to keep yourself awake and aware of the pressure. Keep repeating in a stable rhythm and keep the hand motion going throughout the whole meditation.

SA press the thumb and the pointer or Jupiter finger together with pressure. The Jupiter/Pointer finger brings in knowledge, expands our field of possibilities and releases us from limitations.

TA press the thumb and the middle or Saturn finger together. The Saturn/Middle finger gives us patience, wisdom and purity

NA press the thumb and the ring or Sun finger together. The Sun/Ring finger gives us vitality and aliveness.

MA press the thumb and the pinky or Mercury finger together. The Mercury/Pinky finger aids clear communication.

Visualize or feel each individual sound come in the crown chakra at the top of the head, down through the middle of the head and out to infinity through the third eye. This is very important and must be done with each sound. It is an essential part of the cleansing process. If this part of the meditation is not done, you may experience a headache.

Whatever you experience is OK. Do not try to avoid or control your experiences. Simply be with what is going on and go through it. It is all part of the balancing process.

11-Minute Variation (The recording does not follow these times exactly-just go with the flow).

  • 2 min out-loud
  • 2 min whisper
  • 4 min in-head , continue with hand movements
  • 2 min whisper
  • 2 min out-loud.


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Meditation To Fit You

Meditation comes in many shapes and sizes. Some people like to sit cross legged and try to think of nothing, some people like to be guided with journeys either to real places or those that are steeped deep in mysticism, the subtle body or connected to mother earth. I have been meditating now consistently for about 6 years (although I cannot really remember when started-my journey with meditation which started in 2010).

After many starts and stops and forgotten moments when I was supposed to meditate but that day would just go by and I would never find the time to fit it in, I started meditating in the morning. Every morning. I found that that was the perfect time for me to meditate. It was before Anthony woke up when he still needed me in the mornings and now I just love that quiet personal moment each morning.

I mostly practice for 11 minutes. Why 11 minutes? Well I discovered Kundalini yoga about 3 years ago and that is part of its lore. See box below. I sometimes do longer sets but the consistency I have set is 11-minutes every day. Also with kundalini, they have a different way of meditating that suits my personality. It is very distracting and often very active to keep me in a meditative state. With kundalini meditation, you sit (although I would say that the physical kriyas are just moving meditations), do something special with your hands either a moving or a still mudra, and then either you chant out-loud, in whisper, in your head, whistle or breathe in particular way for a designated amount of time and each kriya is set up to affect you in a certain way emotionally or energetically. It can be a personal focus or a global one. I find the distraction of all the moving parts a perfect way to fall into a meditative state immediately. It keeps at bay the feelings of mental distraction (called Chitta Vritti-mind chatter or the monkey mind) and also the feelings of failure-like I am not meditating well today, what d o I need to buy at the grocery store, damn I forgot to tell my husband something, I am a failure, I’m worried about the future…. etc. 

Whatever your ilk is, there is meditation style right for you. Start small. Stay consistent. And there is no failure in meditating. No end goal but to do it. But if you do not meditate one day, there is always tomorrow (or that night!) See the chart below, even 3-minutes is a pot of gold! I do numerous 3-minutes throughout the day-just three deep breaths elongated!

Let me know how I can motivate you! AdamAnt_Eve@hotmail.com

Why Designated Times?
3 minutes:  At 3-minutes all messaging from the meditation can fully circulate through the blood and the nervous system.  The myofascial sheath has a chance to fully communicate with all of its members and the message is heard. 3-minutes charges the electromagnetic field.
11 minutes:  Now we are getting somewhere.  The nerves and the glandular system align with the meditation.
22 minutes:  ahhh…balance.  The three minds, positive, negative, and neutral come into harmony.  You might know them as left, right, and balanced, or higher, lower, and neutral.  Different yogis have different languages.
31 minutes:  This is GOLD.  All the trillions of cells of the body and the DNA they hold start to shimmer with the meditation.  The three Gunas (Sattva and Rajas, see images below)* or the way you perceive the world through your own personal lens come to balance.  The 31 Tattvas or projections of your personality from the mind come to balance.
62 minutes:  Science tells us the brain has plasticity and the ability to change.  At 62 minutes, you change the grey matter of the brain and new grooves form.  You regrow your brain.
2.5 hours:  Master meditator!  This changes how you relate to the universe.  Your new pattern or subconscious are glued.


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Groove & Flow with Eve: The 4 U’s

This is Kundalini yoga done my way. This is the set or kriya called the 4 U’s. They are for you! Through stillness, your Prana or life force is invigorated.

The full set would be 11 minutes for each pose with an 11 minute Savasana. In this video, each pose is 5 minutes, hence a 5 min total relaxation at the end.

Here is the video for you to follow. Please enjoy this amazing set. Once in your position, do not move. Let the energy circulate itself.


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Groove & Flow with Eve presents The Woman’s Set

Here is a video of the Kundalini Kriya The Woman’s Set. I have timed each exercise at 2-minutes with roughly 1-minute between for meditative reflection on the energy within the body. This is an minimal instruction video while I actually complete the practice, so you are doing it with me. It feels very nice to do yoga together. Please join me!

Here are some pose variations that might make the practice more accessible for you. Adaptation is a beautiful gift to yourself to enjoy the practice from where you are with no comparison and no expectations.


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International Woman’s Day Event, Wayland MA

                                       International Women’s Day is 2 Weeks Away! 

                                                 Eve Costarelli, Always Be Dancing
Striking the #EachForEqual Pose!

Have you ever heard of a “Yoga Snack”? Well, if you’re interested in finding out more, join us March 8th for our International Women’s Day Event where our friend Eve will be leading her Yoga Snack!

Eve is passionate about bringing dance to all-bodies. She facilitates mindful movement experiences that increase positive vibrations and is on a mission to open people’s hearts and minds and will use all means necessary.

Learn more about Eve and Always Be Dancing by clicking here

International Women’s Day (IWD) is March 8th!

Sunday, March 8th, 3:30 pm, W Gallery, 57 Andrew Ave, Wayland, MA

One of the best things about International Women’s Day, besides the fact that it’s a special day for women all around the globe, is that YOU can celebrate in wherever you are! You can celebrate BIG or SMALL! The key is to gather with a friend, or two or a hundred (!) and talk about the issues facing women and girls in YOUR community!

An equal world is an enabled world.

Individually, we’re all responsible for our own thoughts and actions – all day, every day.

We can actively choose to challenge stereotypes, fight bias, broaden perceptions, improve situations and celebrate women’s achievements.

Collectively, each one of us can help create a gender equal world.

Let’s all be #EachforEqual.

***

Tickets for our 3rd Annual International Women’s Day are going fast and they are available in advance only.

If you want to join us and haven’t already reserved a spot or purchased your ticket, please send me an email so that I can include you! Also, please feel free to forward this email to others who you think would like to join us for the event.

All proceeds from ticket sales benefit the following MA-based nonprofits – RIA HouseNeighbor Brigade & Dignity Matters.

Thanks for your support! I look forward to celebrating with you on March 8th!

– Drita, MAPA Translations

Learn More About International Women’s Day


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Today’s Accessible Yoga Set: It’s All About You

October 2, 2019

I am in the process of putting more of my yoga online, so bear with me. My next goal is to add voice-over to my videos so that people can be guided through the sets. Today’s set is, accompanied by my son practicing his sax, so enjoy!

Here is the video of the practice and below are all the various chair adaptations for the set. If you have a specific issue and would like a different adaptation, please comment and I will make poses for you.

In this set, the warm-up is timed to about three breaths per movement. I have done the 4 U’s at 5 min. each, but you can do anywhere between 1-11 min each (just remember all segments must be of equal time.) *Not videoed: 10 min. deep relaxation (Allow your body to fully sleep. “I am in a deep sleep. I do nothing”)

Breath Series 

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Part 1: Prosperity Meditation (3 min): Pictures 1 & 2

~It is so powerful in bringing prosperity that more than 11 minutes would be greedy. This meditation stimulates the mind, the moon center, and Jupiter. When Jupiter and the moon come together, there is no way in the world you will not create wealth.” -Yogi Bhajan
  • Alternately strike the sides of the hands together. When the palms are face down, the sides of the Jupiter (index) fingers touch, and the thumbs cross below the hands, with the right thumb under the left.
  • When the palms are face up, the Mercury (pinky) fingers and the Moon Mounds (located at the base of the palms) touch.
  • Mantra: Har. Chant continuously from the navel, using the tip of the tongue (pronounced “hu-duh”  or a rolled “rrrr”).

Part 2: I’ve Got It In My Sight/Caliber of Life Meditation. (3 min) Pictures 3-6.

~Removes depression & discouragement
  • Extend arms straight forward, parallel to ground. Elbows remain straight through the whole meditation.
  • Curl fingers of right hand into a fist. Extend thumb straight up.
  • Wrap fingers of left hand around right, so end of palms still touch and extend thumb straight up, so that both thumbs touch along their sides. There will be a tiny “v” between the tips of the two thumbs.
  • Focus eyes on this “v”. Look as if through a eagle eyes, seeing far away and seeing the “v”.
  • Inhale deeply 5 sec./ Exhale completely 5 sec./ Suspend breath out for 15 sec. (can increase hold to up to 1 min.)

Part 3: Ego Eradicator with Breath-of-Fire (3 min)

~Ego Eradicator opens the lungs, consolidates the magnetic field, and brings the brain hemispheres to a state of alertness. 

Posture: Raise arms up to a 60 degree angle. Keep elbows straight and the shoulders down. Apply Neck Lock. Curl fingertips onto the pads of the palms at the base of the fingers. Thumbs stretched back, pointing towards each other. Feel a rainbow streching over your head thumb tip to thumb tip.

Eyes: Eyes are closed.

Mental Focus: Focus above the head.

Breath: Breath of Fire

Time: Continue for 1 – 3 minutes.

To end: Inhale deeply and bring arms overhead with the thumb tips touching. Open the fingers (like moose antlers), exhale and relax the arms down in a wide arch, feeling the rainbow expand.

Part 4: Peaceful Heart (2 min)

Warm fuzzy happy glow for you

Cross one hand over the other at the heart (try right hand on top and then left the next time; notice). Breathe long and deep. Bring the positive energy into your heart. Share it.

Sun Salutation Variation with Warrior Series

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  • Mountain, Up Mountain, Look Up To Hands, but keep them straight up *First notice your feet. Step hip distance apart. Big toes are slightly turned in towards each other.  Knee is tracking the directions set by the line between second & third toes. Sit and stand a few times. Make sure the knee do not fold inwards or splay out; keep them aligned with your toe line.
  • Utkatasana, Flat Back (1/2 Way Lift), Forward Fold

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  • Lunge, Lunge w/ Arms Up, Low Lunge

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  • Plank var. 1, Plank var. 2
  • Downward Facing Dog var. 1, Downward Facing Dog var. 2

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  • Cobra, Upward Facing Dog

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  • Wide Legged Forward Bend, Twist var. 1, Twist var. 2, Twist var. 3

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  • Head Stand variations #1 fingers interlaced, pressing firmly on the crown of the head. This contraction helps to build strength in the shoulder complex.
  • **Headstands are invigorating and revitalizing, resulting in increased positive energy and mental vitality. Headstands also improve circulation and balance.

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  • Crescent Lunge Set-Up, Crescent Lunge **I found in this instance, that trying to turn my back foot out into Warrior 1 caused tweeking in my hips and obliques, so I chose to do Crescent Lunge, a straight back-leg.
  • Warrior 2, Archer, Dancing Warrior

Kriya/The Four U’s

Originally taught by Yogi Bhajan on July 5, 1984
This is the set of “U.” It invigorates you by adjusting your Pranic Body with your Auric Body in direct contrast with the Ardine. These are called the 4 U’s and they are “for you.” Anytime you do these, you need to do a deep relaxation afterwards.
“The ‘4 U’ kriya sets the nervous system to withstand pressures of society and challenges of times.  Do each posture for 11 minutes for 11 days without moving a muscle and this is said to create nerves strong as steel—’stainless steel forever.’ This kriya also works on eliminating fear and developing greater spinal flexibility. Different people will function at individual levels of development and capability. Therefore, though the full time for each posture is 11 minutes, practice according to your individual ability.”
-Mukta Kaur, SuperHealth

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  • U #1 variations

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  • U #2 variations

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U #3 & #4 variations


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Chair Yoga to Balance The Injured Body

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I was inspired to create a chair yoga sequence with the aim to create healing energy for realignment physically, mentally and emotionally for a friend of mine, who is recovering from a Tibial Plateau Fracture . Not only does a physical injury throw the body out of physical alignment, like the game Topple where every little shift away from center creates the need for the body to readjust itself to be balanced. The left compensates for the right, the right compensates for the left and back and forth it goes. Like in the game, though if too much weight is shifted to one side, it topples over. In the human body,  this can lead to other injuries, depression and general deterioration of health.

Yoga’s goal is to balance body, mind and spirit. It uses various modalities to affect the positive effect on the physical body, the emotional state, the state of consciousness and the energetic impression , but not solely through postures that are often unattainable for injured, stiff, elderly and physically disabled persons. I realize one of my gifts,  is to help bring movement and balance back to these bodies, inside and out. I feel my yoga creates a safe space for healing, flying, dancing….wholesome goodness to create a pathway for self-healing.

The Sequence (click here for video of the sequence)

  1. 5-Minute Breathing (each section 1 min; between each section, release the nostrils and breath deeply several times with both nostrils):
  • Breathe only with the left nostril (male, calming). Block of the right gently.
  • Breathe only with the right nostril (female, fiery). Block the left gently.
  • Breathe in with the left and out with the right, only.
  • Breathe on with the right and out with the left, only.
  • Alternate Nostril Breathing: In with the left, out with the right; in with the right, out with the left
  • If you have trouble inhaling or exhaling, with a finger, gently lift the area on your face, near the cheekbone, on the same side as the nostril. Lifting that area can open the sinus passage and allow for freer breath. You can notice this in the accompanying  video of the sequence. Before beginning the next exercise, take a moment to make sure your feet are aligned properly-big toes slightly in so that the outer edge of the foot is parallel with the outer edge of the mat. Feel the triangle beneath the foot between the pads of the big and little toes and the center of the heel. Notice that the knees should follow the same line created between the second and third toes.
  1. Spinal Flex (2-3 min)
  2. Suffi Grind/Coffee Grinder, both directions (2-2 min)Processed with VSCO with g3 preset
  3. Side Twists/Washing Machine (2 min)
  4. Shoulder Shrugs (2 min)
  5. Lazy Neck Rolls, both directions (1-1 min or 2-2 min)Processed with VSCO with g3 preset
  6. Alternate Leg Stretches (2 min)
  7. Life Nerve Stretch with Breath-of-Fire (BoF) , both sides (1-1 min or 2-2 min)
    Processed with VSCO with g3 preset
  8. Downward Facing Dog (2 min)
  9. Bridge (2 min) or 12-26 times
  10. Ego Eradicator w/ BoF (1-3 min)Processed with VSCO with g3 preset
  11. Healing Meditation/Rest (5 min)

Play List:

  1. Triple Mantra by Bachan Kaur*
  2. Aeo (pts 1 & 2) by Brian Briggs
  3. Circle by Adam F.
  4. Expansions by Lonnie Liston Smith
  5. Brazilain Rhythm (Fearless Mix) by Mondo Grosso (esp. good for Breath of Fire)
  6. Life Is Something Special by NYC Peech Boys
  7. Bah Sama (Yoruba Soul Mix) (esp. good for Breath of Fire)
  8. Ra Ma Da Sa Sa Say So Hung by Ajjet Kaur**

*Aad Guray Nameh, Jugaad Guray Nameh Sat Guray Nameh, Siri Guroo Dayv-ay Nameh  (Surrounds you with a power shield of protection)

Aad Such Jugaad Such Hai Bhee Such Nanak Hosee Bhee Such (Clears away obstacles that block your personal growth)

Aad Such Jugaad Such Hai Bhai Such Nanak Hosee Bhai Such (All obstacle remover)

**Ra Ma Da Sa, Sa Say So Hung is the healing meditation used to generate healing energy for friends, family, ourselves, the planet.