Easy pose. Breathe deep and restfully, gently, rapidly tapping the heart centre in the middle of the chest with finger-tips. Gradually increase intensity, hit with knuckles, then gradually decrease intensity again, fading out. Be aware of the kind of energy that focuses here, try consciously to release some of it outwards. 3 minutes.
Easy pose, stretch left arm straight up, right arm in gyan mudra, breathe long and deep at first shallow, gradually making breath deeper – 1 ½ minutes. Repeat with right arm 1 ½ minutes.
Still in easy pose, stretch both arms up, fingers spread wide, tense, breathe very long and deep 1 minute. Maintain position, relax arms, fingers, continue long deep breathing, circulate the breath through whole body, 1 minute.
Lie on your back, inhale with mental sound SAT, raising right arm and left leg to 90 degrees: exhale on mental sound NAM, lowering down arm and leg. Repeat in similar way with other arm and other leg, continue alternating, powerful breathing, 10 minutes. Meditate on a little flame in the heart. All the blood will get circulated through the whole circulatory system twice. Relax for three to five minutes in corpse pose, feel beating of the Universal Heart.
Sit on your heels, stretch the arms up to 60 degrees, pull the shoulders back, fold the fingers over onto tops of palms, point thumbs straight up, concentrate at third eye point. Do vigorous breath of fire, 6 minutes. This exercise is called “ego eradicator”, because you must surrender to your higher strength in order to complete it. In the last thirty seconds, imagine a rainbow forming between your thumbs, then inhale deep and bring the thumbs together over head, exhale and stretch. To end, inhale, exhale and let arms come down, clasped in Venus lock in lap.
Lie on your back and laugh with the universe.
Trea Kriya. This is a very powerful laya yoga kriya. Sit on left heel, with right foot on left thigh; hold right foot with hands, right knee off the ground. Chant long and clear ONG, pull navel point in sight, concentrate there; then chant SOHANG several tones higher, releasing navel point and letting the energy flow up to the heart centre, concentrating there. 10 minutes. Optimum 31 minutes.
Meditate with palms at heart centre, pray for the peace of all humanity, projecting rays of light from the heart centre.