ArtofLivingNotes

September13,2009inDharmaTeachings(Notes)

IFINALLYdidtheAOLCourseWhatfollowsaremynotes!

SouthDelhiGroup:aolsd2@googlegroups.com

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