This morning Siddhi and I introduced a 15 minute Kriya for your meditation exercise. The Devagandha Kriya (Divine Fragrance) is simply an offering to you from us. It is not required for our women’s circle. We invite you to incorporate it into your existing yoga/meditation practice or use as a stand alone practice. Tradition is to set a 40 day commitment to fully initiate the practice. If 40 days seems like a mountain, we recommend beginning with a 10 day commitment. We honor our divine essence with intention, discipline and JOY! The steps and notes are below. Please email with any questions. Devagandha Kriya (12-15 minutes) Step 1 Sit in Sit in Sukhasana, (cross legged) Padmasana (lotus pose), on your heels or upright on chair or floor in front of altar or table. Step 2 Light Oil Lamp or unscented candle; Bow to the Divine Presence. Step 3 Chant Asatoma prayer in English or Sanskrit Step 4 Start Timer for 5/10/15 minute intervals Step 5 3-5 minutes Asana/Body Warm Up Exercise Step 6 5 minutes Pranayam Anulom Vilom/Alternate Breath Balancing Breath Step 7 5 minutes Trataka or Candle Gazing Step 8 Close practice with chant 'Om shanti shanti shanti’ Details and resources for each step: Step 1 Make yourself comfortable sitting in Sukhasana, (cross legged) Padmasana (lotus pose), on your heels or, upright on chair or floor in front of altar or table. Step 2 Light Oil Lamp/Candle (sesame oil) If you light a candle-Please Soy candles, beeswax candles, and vegetable-wax based candles that are 100% natural (not blended with paraffin). Links to brass lamps https://www.amazon.com/Shubhkart-Pyali-Handmade-Indian-Brass/dp/B01KZU7NOA/ref=sr_1_6?dchild=1&keywords=small+brass+oil+lamp&qid=1610819418&sr=8-6 or https://www.amazon.com/Avador-Handmade-Indian-Golden-Engraved/dp/B07YHL9WX8/ref=sr_1_7?dchild=1&keywords=small+brass+oil+lamp&qid=1610819418&sr=8-7 Link to wicks https://www.amazon.com/Rastogi-Handicrafts-Cotton-Religous-Lighting/dp/B07649F2L5/ref=pd_bxgy_img_2/143-1153911-1108415?_encoding=UTF8&pd_rd_i=B07649F2L5&pd_rd_r=8a1d5a87-65c5-4040-bd1f-f2e41d74528d&pd_rd_w=BDDeo&pd_rd_wg=9Tf06&pf_rd_p=f325d01c-4658-4593-be83-3e12ca663f0e&pf_rd_r=1SFC5J8K4RGM5VP4ZPBB&psc=1&refRID=1SFC5J8K4RGM5VP4ZPBB Link to oil http://www.spectrumorganics.com/product/organic-sesame-oil/ Put your lamp/candle on your altar or surface in front of you, free area from any flammable items. You want the candle to be around eye level so bare this in mind and preferably use a table rather than the floor. Step 3 Chant Asatoma Mantra English or Sanskrit Link to Spotify recording of chant to assist in learning sanskrit. h ttps://open.spotify.com/track/7D5ZqK2q4pO9q7PCRePJbu?si=5jg2eo5RTLOpm-P2sdkk_A asato mā sadgamaya, tamaso mā jyotirgamaya, mṛtyormā'mṛtaṃ gamaya. Om shanti, shanti, shanti. From ignorance, lead me to truth; From the darkness, lead me to the light; From death lead me to immortality. Om peace, peace, peace Bow to the Divine in and around you! Step 4 Start Timer 5/10/15 Intervals Step 5 Asana or Body Warm Up (3-5 minutes as you can handle) Standing with your feet apart. (Or sitting, knees apart) Arms are bend by your side, palms facing forward. Touch the thumb tip to the middle & ring finger tips (on both hands) On the inhalation extend the arms overhead and at the same time bring one knee up as high as possible (preferable to the level of your navel) On the exhalation bring the arms back into the original position and the foot onto the ground. Continue this movement for 3-5 minutes while alternating the legs. Activates the lymphatic & respiratory system, circulation, supplies the brain with freshly oxygenated blood, and stimulates the heart. Step 6 Pranayam-Anulom Vilom or Alternate Nostril Breathing (5 minutes) Balance your left and right energy channels of the body and brain. Slow, deep, even and quiet breaths Steps Sit in Easy Pose or on a chair with your feet flat on the ground. Hold your left hand, palm facing upward in your lap. Place your right palm in front of your face, all fingers are touching. Use your right thumb to close your right nostril as you exhale through your left nostril. When you reach a full exhalation, inhale through the left nostril. Now use the little finger of your right hand to close your left nostril and remove your thumb to open your right nostril. Exhale through your right nostril. When you reach a complete exhalation, inhale through your right nostril. At your full inhalation, close your right nostril with your thumb and remove the little finger from your left nostril and exhale through your left nostril. Continue this sequence for 5minutes. Exhale left nostril, inhale left nostril. Exhale right nostril, inhale right nostril. Exhale left nostril, inhale left nostril. Exhale right nostril, inhale right nostril. This Pranayama starts and ends by exhaling through the left nostril! Step 7 Trataka or Candle Gazing (5 minutes) Candle gazing can be a very effective way to practice meditation/ helpful for those who struggle to stop wandering mind. It is easier to stay focused and enter a state of pure awareness. Improves vision/eyesight Improves concentration and memory Enhances patience and willpower Improves productivity Calms the mind and promoting inner peace Improves clarity and decision making Provides stress and anxiety relief Deepens sleep and helps sleep related disorders Strengthens intuition and clairvoyance 1)Gaze at the candle: your focus now is to keep your gaze fixed at the candle flame without fidgeting or blinking. Your eyes are likely to water after some time but this is normal. Continue until you cannot physically keep your eyes open any longer. 2)Finish by closing your eyes: When you close your eyes, you may see an image of the candle flame in your mind’s eye. Try to direct this image at your third eye chakra (the point between your eyebrows). When the image completely fades, reopen your eyes and repeat the process. Step 8 Close with Om Shanti Shanti Shanti EnJOY!!