| 1. Come onto the hands and knees and begin kicking the legs straight up into the air behind you are donkey(1A).
Kick as high as possible (1B). |
| 2. Lie flat on the back. Extend the arms over the head on the floor (2A).
Inhale as you sit up and touch the toes (2B). Exhale as you return to the original position. Repeat the complete cycle 27 times. |
| 3. Lie on the back with the legs together and the arms held tightly to the sides (3A).
Tense your whole body. Use the muscles of the abdomen to roll over to the left 360° (3B).
Keep the body straight roll to the left from the back onto the stomach and all the way over onto the back again in a continuous motion. Then repeat the motion rolling to the right. continue for 3 minutes. |
| 4. Sit in Easy Pose, relaxed but attentive. With palms together and the thumbs touching, raise the hands to the forehead. Bend the thumbs at the first joint and press them gently to the third eye point, where the eyebrows meet (4). Close the eyes and gently roll them upward, focusing your energy at the Brow Point. Take your mind under conscious control. Breathe gently and completely. Pray for victory, strength and a miracle. Become aware of your deepest longings; visualize and elaborate them with your creative imagination. Meditate for 11 minutes. (Musical Variation: Dhan Dhan Ram Das Guru by Sangeet Kaur.)
The inner posture of the emotions is reverence and greetings. It is a salutation and recognition of the Creator. |
| 5. Sit in Easy Pose with the elbows held in tight
at the sides. Set the forearms at a 60° angle out
from the body and keep the palms flat and facing
up (5). Meditate deeply for 6 minutes. (Musical
Variation : Ardaas Bhaee by Singh Kaur.)
The inner posture is prayerful openness. Be
receptive to the guidance, gifts and protection of the Cosmos. Feel the psyche, the energy coming through the palms of the hands. |
| 6. Sit in Easy Pose. Cross the hands in the middle of the chest (6).
Meditate silently using your concentration and power of prayer.
Assume the inner posture of the exalted self.
You will be recognized by God and all the saints and sages.
Your prayer is potent. You can expect miracles.
You are connected with all that exists. Be vast and peaceful.
Continue for 11-31 minutes.
(Musical Variation: Ardaas by Singh Kaur. Become absorbed in the
sound and deeply meditate on the meaning of the Ardaas Bhaeemantra.) |