Always Be Dancing

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


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This Is Something Special 4 U

Opening breath sequence: 

*Sit comfortably. Make an antenna w/ R hand and block R nostril with thumb. Long Deep Breathing thru L nostril. 2 min. Inhale hold for 10 seconds. Relax.
*Repeat blocking L nostril. 2 min. Inhale; hold 10. Relax.
*Inhale L, exhale R. 2 min…
*Inhale R, exhale L. 2 min …
*Gyan mudra (the “ok” sign in both hands). Begin Breath Of Fire (this is a type of breath that you pump from the center of your navel to expel your breath. It’s the same as long deep breathing; it’s just at a much faster pace. So it’s in, out, in, out… and each time you breathe out, you pull your stomach in. The breath should be powerful and strong and through your nose). Totally center yourself at your brow point. Powerful, rhythmic breathing. 2 min…Inhale, circulating the energy. 
*Meditate on your personal intention for today. What brought you here. Think of something that will help propel you forward through the next week.

This is the set of “U.” It invigorates you by adjusting your internal and external energies. These are called the 4 U’s and they are “for you.”

“The ‘4 U’ kriya sets the nervous system to withstand pressures of society and challenges of times.  Do each posture 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.  Please refer to this post for poses and modifications

  1. Lie down flat on the back. Raise the legs and arms straight up to 90 degrees. Palms face each other. Point the toes. Knees and elbows are straight. Hold steady and think about what good you have done since you have come to the planet Earth. Reconcile activities with your beautiful intelligence. We are moving the life force energy today and without any movement. Keep yourself in the posture no matter what. The energy will adjust itself. Let the energy above you hold your legs and arms up. Float effortlessly.
  2. Still lying on the back, bring the hands straight up over the head on the ground. Then raise the lower body up into a modified Plow Pose, with the legs straight over the head but parallel to the ground. This is a simple flow of energy, a simple way of just being. Be a river.
  3. Come sitting up and stretch the legs out in front; the arms extend toward the toes, palms down and parallel to the ground. The back is straight and steady, like a statue. The pain and disturbance comes in the adjustment of the pranic energy. You feel the pressure of the muscles adjusting themselves. Some call it “chi”, some call it prana. Some call it “qi” energy, and we call it “ji energy. They all mean the soul, the inner Self, the being. Meditate, chant and recite anything mentally or verbally, but keep the posture perfect. Sat Nam, I Am, My Truth, Light-Bright. Say it strong and say it sweet.
  4. Stand up straight and bend over at the waist so the torso is parallel to the ground. Keep the back and neck straight. The arms will hang loosely down towards the ground. Form a “U” with your body. Don’t bend down to the toes. You can chant or meditate to keep yourself going. Be bold; be soft. Be bright; be light. Be earth; be air. 
  5. Deep Relaxation. Relax flat on the back. Listen to a gong, if available.
Meditation for Developing an Attitude of Gratitude:
An attitude of gratitude is the highest form of yoga. Finding abundance of gratitude in yourself will open the floodgates for what you have to be grateful for.

Posture: Sit in a comfortable posture, with a straight spine and neck.
Mudra: Cup your hands together as if you are gathering water from a stream and in this position, place them approximately 6 inches in front of your heart centre. Relax your arms at your side and feel every other part of your body relaxing and releasing.
Eyes and Mental Focus: In this posture, simply sit with your eyes closed and visualize all the blessings of your life falling into your cupped hands.
Breath: Breathe deeply and feel yourself merging with the light of all of those blessings.
Time: Continue for 3, 11 or 31 minutes (or however long it feels comfortable to do so).
*Bountiful Blissful and Beautiful by Kamari and Manvir
*Say Saraswati by White Sun
*Give Me the Sunshine by Leo’s Sunshipp
*Everybody Loves the Sunshine by Takuya Kuroda
*Heal Me by Nirinjan Kaur
*Cry Me A River by Justin Timberlake 
*Thank You by Sly & The family Stone
*Wishing On A Star by Rose Royce
*Guru Ram Das Lullaby by Bachan Kaur
Playlist for Groove & Flow 11/23


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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.