Audio

• Relaxation Music
• Relaxing Sounds: Zen: Chinese Bamboo Flute with Nature Sounds
• Japanese Garden Meditation
• Zen Garden

Poses to Work On

• Plank; ->2:30
• Baby Cradle
• Lotus
• 5 Steps to Headstand

Focus Words

• Emptying/clearing the mind (Bottle of sand)
• Breathe in, breathe out
• Mantra: I have arrived, I am home, In the here and in the now. I am solid, I am free, (with)In the ultimate I dwell. ~Thich Nhat Hanh, You Are Here
• Nimble
• Agile
• Solid
• Strong
• Open

Techniques to Work On

• Back flexibility; back-bending
• Leg-raising/opening
• "Up" poses (dream)

What You Learn/Benefits

• To be.
• Focus
• Clarity
• To breathe.
• Strength
• Patience
• Endurance
• Present-mindedness
• 3 for 1: Stretch, Cardio, Mind-Body Connectivity

Variations

• With candle
  • Singularity; Object of Focus; Core source of strength
  • Determination; Power
  • Brightness, Light/Shadows, Warmth, Energy
  • Pulsation of flame; breath
  • Hope, Safety, Inspiration

Other Links

• Wild Horse Meditation +