ArtofLivingNotes
September13,2009inDharmaTeachings(Notes)
IFINALLYdidtheAOLCourseWhatfollowsaremynotes!
SouthDelhiGroup:[email protected]
Satsang@GKII,W50
Sat:5:308:30(IncludesSudarshanKriya,tobedoneonlyonceaweek)
Sun:89:30(IncludeswatchingadiscoursewithSriSriRaviShanker)
MainTakeAways
1.1.Oppositesarecomplementary
2.2.Acceptpeopleandcircumstancesastheyare.Actdontreact.
3.3.Whateveryoudogiveyour100%.
4.4.Dontgetcaughtupintheopinionsofothers.
5.5.Dontseetheintentionsofothers.
6.6.Thepresentmomentininevitable.
ShortSudarshanKriya(ProperVisionbyPurifyingAction)Practice
Asyouexpandinhale,contractexhale
3StagePranayama,SitinVajrasana
1stThumbsonHipBones
Ujaybreath8roundswithacountof4in,4hold,6out,2hold
5Normalbreathsinbetween,resthandspalmsfacingupwardsonthighs
2ndThumbsunderarmpits
Ujaybreath8roundswithacountof4in,4hold,6out,2hold
5Normalbreathsinbetween,resthandspalmsfacingupwardsonthighs
3rdElbowsup,handsonback
Ujaybreath8roundswithacountof4in,4hold,6out,2hold
5Normalbreathsinbetween,resthandspalmsfacingupwardsonthighs
BastrikaPranayama(handsinloosefistsreachuptothesky)
3roundsof20with10normalbreathsinbetween,resthandspalmsfacingupwardsonthighs
3Oms
SitinSukhasanaifyouwant
SohumBreathing3Rounds
20Long
40Medium
40Short
Afterthisyoucansitinsavasanaorpracticesittingmeditation!
7LevelsofExistence
1.Body
2.Breath
3.Mind
4.Intellect
5.Memory
6.Ego
7.Atman
Eachlayerismoresubtle
SourcesofEnergy
1.Sun
2.Knowledge
3.Sleep
4.Breath
*Responsibilityispower
*Youmustpracticesadhanaalongwith(spiritualpractice)seva(service).Theygotogetherandyouregowill
increaseifyoudoonewithouttheother.Throughsadhanaloveandjoyblossomsinsideyouandserviceisan
expressionofthatloveandjoywithinin.
*Theentireuniverseisaplayofthesameenergy.
*Thewholeuniverseisanextensionofme.(SOHUM)
*Loveisyourveryexistence,youcannotfinditoutsideofyourself.Youlovesomeonebecausetheyarebeautiful,
intelligent,educatedetc.thisisconditionallove.Whenyoulovesomeoneastheyare,thatisdivinelove.Nature
lovesyou,yourpetsloveyou.Themoreyoufeelgratitudethemoreloveblossomsinyou.Ifyouarethankfulgrace
flowsmoreandmore.Meditationisfeelingthelovewithin.
*Desiresareanendlesscycleofsuffering.
*Beinginlovewithyourselfthenyouareinlovewitheveryone.
*Workisworship.Stopseekingjoyinactionandjoybecomesactionthisiskarmayoga.
*Itisyourresponsibilitytocultivateyourgrowth.
*Thedifferencebetweenaproblemandanadventureifyourattitudeandyouroutlook.
*Trytoeatsattvicfood!
*Youcanonlygivewhatyouhave.Ifyouhaveloveandhappinessthenyoucangiveitandthesearewithin.
*Accepteveryonebutyouremaincenteredandthenonlyyouact.
*Youcantchangeothers,youcanonlychangeyourself.
EyeGazingExercise:LookingdeepintotheeyesofanotherIfGodcametoyouasthispersonwouldyouaccept
them?Upanayan
MindfulEatingexercisewiththegrape(Eateverybiteasifitisyourlast)
TVExercise:Beinginthepresentmoment,beingnatural,notshowingoff,havingfunbutalsoanexercisingin
seeinghowwepleaseotherswhentheypushcertainbuttons.
Twotypesoftears:saltyandsweet
*Yourgurutakesyoufromtheknowntotheunknown.
*Whenyoucommit100%toaprocessonlythenwillresultscome.
YogaSequence(AllMovementsShouldBeCoordinatedWithYourBreath)
WarmUpLoosenUp(jogginginplace,jumpingetc.)
StandStill,NormalBreathing
NeckBending(SidetoSide,FronttoBack)5Rounds
ShoulderBreathing,4Rounds
ChestExpansion(HandsBack,BendingForward)
StressBuster(5TimesRightandLeft)
HalfMoon(4Rounds,RightandLeft)
BreathofJoy(HuggingYourself)4Rounds
CatStretch
ChildsPose
Butterfly
Butterfly(NosetowardsToes)
Cradle(Right,Left)
ArdhaPawanmuktasana(5Right,5Left)
PoornaPawanmuktasana(5Right,5Left)
Naukasana(BoatPose)
HalfLocust,ArdhaShalabasana(Right,Left)
PoornaShalabasana
Bhujangasana(CobraPose)
Superman,VipreetShalabasana
Padmasana/Parvatasana
Shavasana/YogaNidra
