Radiant Yoga

for Teens and Adults

Susan Kramer

Text and Photos copyright 1999-2009 Susan Kramer
Santa Barbara, California USA
Amsterdam, The Netherlands
Published by Creations in Consciousness
susan@susankramer.com
Poses and Meditations: Dutch | French | Spanish
Meditations and Philosophy: German
Meditation Site at BellaOnline.com Susan Kramer, editor

Books by Susan Kramer 
Yoga for all Kids,   Meditation for all Kids,  Meditation for Teens and Adults

Contents

Introduction
I.   15 Moving Poses
II.  Philosophy; Practical Spirituality
1. Yoga in Living
2. Attitudes Underlie Thinking, Speaking, Acting
3. Awareness Precedes Change
4. Becoming More Conscious Step-by-Step
5. Cause and Effect for Positive Results
6. Clarity in Thinking and Living
7. Congruency
8. Quality Control
9. Conscientious Action
10. Following our Voice of Conscience
11. Empathy
12. Serenity
13. Acceptance
14. Making Use of our Time
15. Traumatic Events
16. Finding the Best Target
17. Surrendering to the Highest Good
18. Our Body of Energy
19. Understanding our Body Signals
20. The Natural High
21. Our Radiant Wholeness
III.  Formal Meditations; The Process of Prayer
IV.  Dance Meditation
V.  Music as a Means of Awakening
VI.  Virtues
VII.  An Interfaith Prayer Service
VIII.  Bio Sketch; Links; Inspirations
 

Radiant Yoga is a multi-faceted approach using the radiant all-pervasive spiritual energy that enlivens body-mind for opening awareness to the 'Grand Self.'

Included on this page and through links are traditional sitting meditation techniques, plus walking and lying down meditations I have developed; dance meditation; gentle moving poses; music as a means of awakening; essays on philosophy and virtues for right living; an interfaith prayer service and related pages.

A self-paced online enrichment course in selfrealization begins at 52 Lessons in Selfrealization.

I recommend perusing the pages in rhythmic dance and ballet at Dance for Children to explore more energetic body-mind movement.

Children preschool through age 12 have their own pages beginning at Radiant Yoga for Children  with translations in Dutch, French, German, Greek and Spanish. The complete index of writings for children.

Teens have additional pages of meditation techniques, and philosophies for 'walking the swinging bridge to adulthood' beginning at Teen Issues Viewed Consciously.

Seniors' pages beginning at Aging or Ageless? address later life issues.

The discussion forum moderated by Stan Schaap and me is a place to interact on spiritual issues.

The complete listing of texts in the Radiant Yoga Series.

Email: susan@susankramer.com
Site map: http://www.susankramer.com/sitemap.html
 

I. 15 Moving Poses

• Presented are 15 moving poses that stretch and strengthen while promoting balance, coordination, the ability to concentrate  and the increase of vitality. Pose number 15. The Swing is for energizing the body. Moving poses for children in English.

 
• The axial movements (moves with the body in place) include forward bending, backward bending, twisting and sitting erect, all of which should be done gently without straining.

 
• Practiced in order, each pose leads smoothly into the next.

 
• All poses and meditations can be done on carpet. Alternately, practice outdoors on a grassy spot on a blanket or mat. It is best to exercise before, rather than right after eating.

 
• Breathe in to begin the pose, and breathe out to finish the pose. In between, breathe evenly.

 
• Quiet should be maintained to promote personal concentration.

 

1. The Leaf

both body positions in The Leaf

Begin by sitting on floor, back straight,
eyes looking forward, knees bent,
falling gently to the side in line with the shoulders,
soles of feet pressed together,
and pulled close to body.
Holding ankles with hands, gently round back
and let head fall towards lap,
letting the natural weight of body and gravity stretch the spine.
Gently return to upright position
by unfolding from base of spine to top of head,
eyes looking forward again.
 

2. The Flower

Stretch back up straight like a zipper.
Sitting as in The Leaf,
still holding ankles with bottom of feet together,
straighten vertebrae one at a time
beginning at lower end of spine.
Then, while holding the 'zip' allow knees to fall towards floor
with little bounces of the knees
in a nice stretch of the hip joints, without straining.
 

3. The Cricket

Holding body position as in The Leaf,
allow chin to rest forward to chest;
then gently lift head till once again in the neutral position
of looking straight forward.
Slowly look upward and again return head to neutral.
Now, allow one ear to lean towards its shoulder (as in photo),
then return to the neutral position;
and repeat with the opposite ear,
returning to the neutral looking forward position.
 

4. The Owl

Sitting cross-legged, hands at sides, palms on floor:
Turn head to look to one side over shoulder,
then look over the other shoulder.
Now focus forward and spin body around once
in a complete movement,
using hands to push off, coming back to the original position.
'Head turning' position (as in photo)
is established as opposed to head leaning.
 

5. The Bird

With body position as in The Leaf clasp hands behind lower back
and pull shoulder blades together slowly,
head tilted back, eyes looking up;
hold momentarily and release, relaxing shoulders, back, body and head.
Eyes downcast to lap.
 

6. The Squirrel

Sitting cross-legged now,
back still zipped up straight,
raise both arms overhead and stretch one at a
time slowly towards the ceiling, looking up.
Then stretch arms to side,
making forward and backward arm circles,
large and small, looking forward.
 
 

7. The Chipmunk

Still sitting cross-legged, gently and very slowly,
twist upper body above waist from side to side.
Armsare extended to sides,
head following direction of the back arm.
Come back to center position.
Now, extend arms overhead.
Keeping movement above waist, bend body sideways one way,
then the other. Front of body and eyes remain looking forward,
with shoulders over hip line.
 

8. The Rocker

Sitting cross-legged with hands placed on floor at sides of body;
later hands placed on tops of shoulders:
Proceed to rock so balance transfers side to side
or forward and backward.
Back remains relaxed.
Develops balance and control of muscles in torso.
 

9. The Seal

Still sitting but with legs straddled, (opened wide),
stretched but not tightened, back zipped to begin.
Turn body to face one leg,
reach down to hold onto leg with both hands
and gently lean towards the leg,
letting the weight of gravity help with the stretch.
Repeat with turn and lean towards the other leg.

Now, sitting up facing forward, hold onto both legs, round back,
and gently lean forward between legs,
while looking toward the floor.
Now, place palms of hands on floor in front of body for support:
Point and flex feet and ankles in unison,
then try to point one foot while flexing the other foot.
Repeat rhythmically.
 

10. Open Prayer Pose

Legs still straddled, back zipped,
legs stretched but not tightened, toes pointed:
Press palms of hands together prayer fashion, applying medium tension.
Lower arms should be parallel with the floor.
Release tension, press again,
release tension and extend hands and arms upward and outward to the side,
stretching arms up, again.
Bring hands back to prayer position.
Relax and repeat several times.
 

11. Snake Pose

Lie on back, legs touching, knees flexed, bottom of feet on floor,
arms along side of body on floor, (as in photo).
Lower spine below waist presses to floor,
upper back is relaxed.
Breathe in lung area.
Contract abdominal muscles, hold a few seconds, relax and repeat.
 

12. The Turtle

Lie on back, legs touching, knees flexed up towards the chest,
arms resting on floor above head.
Keeping lower back pressed to floor throughout
extend legs towards sky while pointing toes,
knees stretched.
Lower legs as far as possible without releasing back from floor.
Raise legs, flex in and repeat.
 

13. The Starfish

Lie on back, limbs comfortably stretched and separated from each other.
While keeping arms and legs stretched;
one arm at a time is lifted towards ceiling and then lowered.
Then, one leg at a time is lifted toward ceiling.
Later, try lifting one arm and the opposite leg at the same time.
Develops cross coordination, and capacity to isolate movement.
 

14. Cat Stretch

On hands and knees, allow back to slope towards floor,
stomach and abdomen to sagging, eyes looking forward and slightly up.
Change position by rounding spine,
contracting abdominal and stomach muscles
and looking down to front of thighs.
This exercise gives flexibility to the spine
countered with strengthening of the muscles alongside the lower spine
through the tightening of the abdominal and stomach muscles.
 

15. The Swing

Part I. For flexibility:
Stand with legs slightly apart.
Stretch arms overhead and let body and arms bend forward,
knees bend slightly, and then come back upright.
With arms still stretched overhead bend to one side,
straighten up, then bend to the other side and come back up,
lower arms to sides.
Part II. For energizing the body:
Stand up straight and stretch arms to side
making a fist with each hand.
Hold arms and hands tight counts 1,2,
and release fists and relax counts 3,4.
Repeat once.
Relax arms and bring them down to sides.
Repeat Part I. and Part II. rhythmically several times.
 

II. Philosophy; Practical Spirituality

 

1.Yoga in Living

The teachings of yoga, combined with appreciation for life remove our layers of self-deception, exposing the shining light of our eternal Self, our eternal soul.

Some yogic practices:
    1. Bodily purification—clean diet and hatha yoga postures;
    2. Positive attitudes;
    3. Practicing esoteric virtues, including kindness, caring, charity;
    4. Prayer (supplication, meditation, appreciation, application);
    5. Productive work;
    6. Substituting better for bad habits;
    7. Living for the best resolve in each moment.

No matter what our age, we are students of life till we learn how to appreciate and preserve harmony in our life. To maintain control in our lives we must harmonize for the best resolve in each situation, regardless of temptation for personal gratification. We become masters of our destiny when we consistently act on what is best for all concerned.

Our eternal Self is experienced by diving deeply through the narrow gateway into our own Heart. The permanent joy that is the hallmark of our permanent Self comes into reality for us through the practice of meditation—sitting very still, immobile, while emanating lovingness for our Creator, creation, loved ones, everyone.

Our foremost goal, the yogic goal, is to develop the quality of lovingness, which we achieve through nurturing and caring actions. The choice for acting on love faces us repeatedly till we become conscious that we are actually beings of love. By applying the attitude of caringness, we come to experience harmony and contentment fully in our life.

The gift of ourselves expands our own heart while we are acting lovingly. Our caring heart opens to hold those gifts beyond measure: contentment, peacefulness and lovingness, received right in the moment we are being caring. It is practical to be caring and giving, because we are not wasting time thinking about what someone owes us. There is no downside after giving when we do not expect a return; we retain our natural harmony and peace. Giving freely when the opportunity arises allows energy to flow easily through our actions. And then, when we experience a true need, our harmonious pattern of living will draw just what we need to us, from within us—this happens because when we are feeling relaxed, logical thoughts come up in our mind to best resolve the situation.

2.Attitudes Underlie Thinking, Speaking, Acting

We have the choice to view life from either side, the positive optimistic side, or the negative pessimistic side.

By being flexible and open to the moment's input we have the best chance of seeing how a situation can grow into its best resolve.

Underlying our cover of thoughts is our bed of preconceived attitudes on life and living. Our attitudes influence our thoughts, our thoughts determine our words, written or spoken, which in turn determine our course of action.

To begin setting the stage for positive attitudes to have their play:

    1. Keep in mind that more options for action are available when we are looking for the best resolve. And that the most options come to mind when we hold onto a positive attitude. A positive attitude says, 'let's work this out' and not 'let's fight this out'.
    2. Resolve to act for the best resolve of each situation.
    3. Remember the phrase 'action-reaction'. Positive actions produce positive results; negative actions produce negative results.

3. Awareness Precedes Change

Positive change results when we become aware of, and accept a better way. We feel a new way is better when we experience more peacefulness, harmony, or joy, than by continuing in the old way.

As we all want happiness, we should welcome and incorporate our expanded insights, increasing our capacity for happiness in the process.

4. Becoming More Conscious Step-by-Step

Consciousness harmoniously and intelligently directs every molecule in the physical and mental world. And, consciousness is the awareness of, the understanding of the harmonious workings of the seen and unseen universe.

The two concepts, directing and observing, are simultaneous. A conscious person, besides observing the inner and outer universal harmony, can also create harmony through positive attitudes which bare thoughts and actions that serve the best of each situation in life.

Thoughts are energy in motion; their subsequent actions are energy in motion. In addition to thoughts and actions needing energy for their production, consciousness exists without using any form of energy. Consciousness is difficult to intellectually imagine, because even imagining uses energy.

Consciousness is experiential…

Consciousness has first an inactive stage that lives without any contact with energy. And consciousness has an active stage that manifests in the mental and physical worlds by riding upon waves of energy; riding upon, not immersed within. Intellectually this is about as far as we can go in explaining consciousness.

We live in the schoolroom of life from birth to death. We tend to look at the current events going on in our life as permanent reality. When changes occur we are surprised and feel unsettled. Remembering that change is a life-long reality, we come to know and accept change as okay, adapting ourselves as necessary.

Through living, our experiences compound. Momentum rolls us onward; onward and onward. Even if we wanted, we could not succeed at backtracking. What was then, was followed by other events, forming the present. All the changes that have occurred on the physical, mental, and emotional planes stand between us and the past as we knew it.

Acceptance that change is inherent in the passage of time, keeps us steadily on a forward roll. And lovingness incorporated in our attitudes and actions, gives us full and vibrant experiences in living.

Practical Practices to Become More Conscious...

The following is a step-by-step process that allows us to have access and make use of both the inactive and active states of consciousness:

Stilling our physical body:

Sitting erect in meditation or lying in a deep relaxation pose uses minimal physical energy. While being so physically still and not falling asleep, we have a chance to observe the thoughts flowing through our mind, without making any judgement or taking any action whatsoever. We notice, that in our mind we have both the capacity to just observe, or to physically act upon insuing or continually created thoughts.

Using choice:

Now that we know we have choice, we see that we can take control of our own actions to create harmony in our lives. This is using the active aspect of consciousness. And by continuously upgrading our actions, we grow ever more in awareness of the innate harmonious workings in every aspect of creation. And we grow ever more aware of just how much we have a part in creating an ever greater degree of harmony in our mental world and in the world of action.

Attitudes:

By holding positive attitudes and thoughts, and acting for the greater good we reap joy. Joy seeps into our lives, through the portals of our mind, into harmonious actions in the world.

The wonderful result of taking the steps to become more conscious is that we simultaneously become more joyful; our experiences in living have more depth and meaning because we are consciously controlling our own thoughts and actions. Even when circumstances are not how we would have wished, we can control our own reaction to them and thus create harmony for ourselves. And what we create in our own mind, eventually manifests harmoniously in our lives.

5. Cause and Effect for Positive Results

We also get a positive result when choosing the best way out of a bad situation. When outer circumstances are bleak, we preserve our sense of inner harmony by following ourconscience.

Using this principle, we maintain our natural easefulness. It is our choice, by our will power, to follow the direction of our conscience. The more easeful we are feeling, from following our conscience, the more clearly the best solutions come to our awareness.

6. Clarity in Thinking and Living

With clarity in thinking we are able to assess and make decisions for the higher good of each situation. By acting out the best solution consistently, we grow in consciousness, soon thinking and acting for the greater good spontaneously.

We develop clearer thinking by:
     1. Practicing the esoteric qualities, such as kindness, charity, and love;
     2. Holding positive attitudes;
     3. Spending time in meditation and reflection;
     4. Doing useful work or community service;
     5. Taking in a clean, drug-free diet;
     6. Exercising and getting proper sleep;
     7. Thinking over all the options, then taking an overview and choosing to act on that which benefits without harming anyone.

7. Congruency

Congruency between our words, feelings and actions, keeping our intentions for the highest good, breeds happiness in our life.

Thoughts are forms of energy and produce their exact genetic offspring. Good thoughts produce good; selfish actions lead to repeated dissatisfactions. Just as swimming in unknown cloudy water puts us at risk of facing hurtful obstacles, a cloudy thought process keeps us from viewing and resolving situations clearly.

Honesty is a quality that allows us to look in the mirror and see the reflection of how we really are. In honesty we see clearly and can make course adjustments. If we live each day in accordance with our conscience, our reflection to us and others will be well-balanced.

Congruency in Relationships...

All relationships contain the aspects of physical, mental, and emotional, one or more predominating at any moment. Personal and relationship harmony is experienced by balancing these aspects appropriately. Additionally, every relationship that rests on a base
of action for the highest good becomes stabilized in harmony.

In our intimate relationships our physical and emotional aspects are in congruency when our physical expressions are born of tender thoughts and care. Feelings and thoughts of care and tenderness, when naturally expressed in physical affection, birth deeper realizations in our own soul and between the souls of the mutually beloved. Actions and relationships acted out physically and devoid of the emotion of tenderness fulfill our instinctual drive in the moment, but do nothing to nurture the integration of the emotional, mental, and physical aspects within us.

8. Quality Control

Choosing the Accelerated Course to Congruency...

The benefits of choosing the accelerated course are instantaneous from the moment of inception: a content mind; joyful emotions; the awareness of love flowing through us; and feelings of connection with people and creation.

Consider for a moment—Is self-centered Self-centered? Actually, Self-centeredness houses self-centeredness.

The small 'self-centered' represents awareness of personal body-mind-emotions. The large 'Self-centered' represents awareness of ourselves as a timeless individual with a body, mind and emotions powered by, sustained by and connected with the all-pervading intelligent conscious energy.

Awareness of Self-centeredness happens gradually as we grow in congruency, grow into awareness of our intertwining relationships within the world of time, place, space, people, things.

Growth in consciousness of our Self evolves naturally. As with learning to play an instrument, we can accelerate this natural process by paying close attention to the proper guidelines, then putting them into practice.

The accelerated course from self-centered to Self-centered requires precepts and practices:
     1. The desire to know who we are, where we've come from, and where we're going;
     2. A keen mind that is willing to act for the highest good of the situation each moment;
     3. The ability to differentiate right from wrong in a given situation;
     4. A caring attitude toward people and the environment;
     5. Caring actions from a loving heart.

Every caring act erases some of the conception that we are isolated Because we see others' bodies separate from ours, we believe in separation, we remain veiled from the inner knowledge of our intertwining aspects. But as every molecule of existence is living intelligently, inter-linked, and in cooperation with all other molecules, we could never
actually be separated.

9. Conscientious Action

When we act conscientiously we consider the outcome of our actions. Living conscientiously means listening to our inner voice of right (body feels relaxed), and wrong (body feels agitated), and then following its direction for the best resolve of the circumstances and situation.

Sometimes it is hard to act rightly because we might not derive as much pleasure from a right act as we would from a selfish act.

It is this haziness of mind, the pushing to act on a desire that is not for the good, that keeps us from mental, emotional, and physical congruency.

Conscientious living extends past people relationships to include the animate and inanimate environment. The better care we take care of our possessions and surroundings the less we waste natural resources.

To develop a conscientious manner with others and the natural world:
     1. Consider as many options as possible before acting;
     2. Think about the outcome of an action, realizing that we live with the consequence of our actions;
     3. Conserve when possible to preserve the natural bounty for all;
     4. Think and feel with care and concern, temper emotion with common sense;
     5. Meditate regularly—the still posture of meditation makes it easier for our mind to view pros and cons objectively and conscientiously. When we then choose to act rightly, all benefit from our existence.

Our eternal Self is experienced by diving deeply through the narrow gateway into our own heart, at first initiated by ignoring the input of our bodily sensory organs and mind. The permanent joy that is the hallmark of our permanent Self comes into reality for us when we sit very still, immobile, while emanating lovingness for our Creator, creation, loved ones, everyone.

The joyful effects experienced in the outward stillness of meditation eventually carry over into daily life.

Joy invigorates us with plenty of lively energy for caring and sharing. In joy we feel happy and fulfilled. It is our destiny to discover our joyful nature, ever within us, replenishing us with lovingness.

10. Following our Voice of Conscience

Our conscience lets us know the best resolve to our questions via the degree of peacefulness and relaxation we experience in our mind and body while thinking about a situation.

We develop a clear and pure conscience gradually when, with a caring attitude, we make repeated efforts to act for the highest good.

We are following our conscience when:
    1. Our body feels relaxed;
    2. Our mind is content and peaceful;
    3. No one else is affected negatively by our actions.

While we are in the process of developing a conscience we can rely on the dictates and moral guidelines laid out by religions and society. These outer rules guide us safely while we develop the strength of character to follow our conscience consistently.

Our conscience is our personal inner directive from our inner Source. It is worth the effort to develop this intimate relationship that always serves to produce our clearest experience of peace and happiness.

Also, acting for the best resolve we are aware of nourishes our self-esteem. We feel more in control of our lives knowing that there is a best way to resolve any situation.

As our self-assurance and self-esteem increase, we experience a growing sense of fulfillment and joy in living.

11. Empathy

Empathy—aligning our feelings with what others are going through.

Empathy—feeling what it would be like to be in someone else’s unresolved situation; then, stepping aside and calmly thinking about how their situation might be best resolved.

Empathy—feeling out the situation; thinking about and reflecting on possible resolves; acting in a way that lightens others’ burdens, or enlightens the situation for them so that they can see a good way to resolve their dilemma.

12. Serenity

What is serenity? What are we looking for in the quality of serenity? Is serenity possible in our outer life or is it a condition, a state of mind that we carry along with us during the business of daily living, no matter how hectic that may be?

Daily activities, by their very nature of action, are not serene in themselves. We can try, but it is physically impossible to make our actions serene. What we can make serene is our mental attitude while we are being busy and active.

Serenity in the present comes from remembering that in the past every problem had a resolve. Therefore, every dilemma of the present moment and all future moments will have a resolve, also. If we truly keep this idea in mind we need not stray too far before recapturing our serenity.

13. Acceptance

Each of us is a part of the whole. To retain our personal peace of mind, we need only play our part the best we can.

In relationships, we retain our peace of mind when we remember that we are here to control our own actions, but not the actions of other independent adults. And acting for the highest good of ourselves and others gives us the greatest peace of mind. If we act selfishly instead, our mind and body will feel uneasy and restless.

When results are not what we had anticipated, we can look to see why. Then we will see more of the variables that brought about a different outcome from what we wanted or expected to happen. This observation will aid us in understanding that each of us has our own path leading to a desired result.

When we think and act as if our way is the only way, we limit our knowledge of options that we may find useful in similar situations in the future.

14. Making Use of our Time

We feel a burst of energy to get the job done when we adopt a positive attitude toward what we put off doing. We can say to ourselves: "the quicker I get it done, the sooner I'll be through."

Energy is flowing through us all the time from the permanent source, our Creator-Sustainer. By our attitudes and will, we are choosing how much current to draw from the inexhaustible supply. When we really want a certain result, we make the time and space available to create that reality.

15. Traumatic Events

What changes is changed, there is no reversing. We can use our free will to either resist, or adapt gracefully.

During trauma it is okay to allow ourselves to feel and express naturally. Knowing that there will be a level plateau ahead for recuperation, allows us to express ourselves fully, as befits the current situation, and then go on.

16. Finding the Best Target

The target is what lies in front of us in our personal circumstances—people, places, things. When we feel energy build up in our body and mind, we aim that energy at one of the targets in our life--firing, by directing energy through our words and actions.

We hit, but it may not be the bulls-eye of the right target.

Pain, disharmony, alienation are our clues that we directed our energy to an inappropriate target. But, we can make amends by redirecting our energy usefully, harmoniously.

Energy is motion, naturally discharging. By upgrading our state of consciousness, we learn to aim and fire our energy where it will serve the highest good. Remembering that we are each responsible for the outcome of our words and actions.

17. Surrendering to the Highest Good

By accommodating ourselves to the guidance of our conscience we win, we remain peaceful and content, able to rationally consider and decide on a best resolve in any situation.

Surrendering to the highest good allows the pieces of the puzzle to fit together, even before we know how the finished puzzle will look.

From our individual viewpoint we cannot see around the corner, but from the vantage point of the overview, the view of harmony, the path to the highest good is visible.

As we align within our situation, we experience our state of harmony, and those around us are able to more easily see their place in relation to us.

18. Our Body of Energy

Energy is just energy. It is up to us to decide how to make use of it—emotionally, mentally, and physically.

Energy pervades the universe. Every atom is powered on this pervasive energy. Energy originates from a more internal source than modern science has uncovered. Energy flows through us unbidden, sustaining life in our emotional-mental-physical body.

A positive attitude brings in a more intense stream of energy. Notice that when you want to do an activity, you feel the energy arise in your body, and when you don't want to do something, you feel lethargic. That is the effect of our own attitude on our available energy.

Interaction with another person stimulates the flow of energy. One interacting with the other builds the energy to a level greater than the two people would each have separately.

19. Understanding our Body Signals

Our bodies are designed to focus energy according to our changing needs and desires, instinctively, for our protection, and consciously, by our will power. In a situation where we need to run away quickly, we have that burst of energy available, instantly.

We react to all stimuli. If we pay attention to the area of our body where we are feeling increased energy, we can more easily assess what is happening with us.

We universally feel emotional energy in specific locations in our body. Fear and sexual desire concentrate in our abdomen; though when transformed into lovingness through caring and sharing, we feel the energy in our upper torso and arms, the locations leading to constructive action.

When we are in a situation where we are confused about our feelings, we can get an accurate answer by placing our hand on the area of our body where we are feeling the strongest energy. Generally, feelings of separation are felt below our waist, signaling our desire to have someone or something outside of ourselves make us feel complete and happy. Warm energy above our waist signals feelings of connection, wanting to share
that which we are and have as an extension of our own sense of completeness.

20. The Natural High

Our natural high—energy brought up in our body by adopting positive attitudes; maintained by acting caringly for the highest good.

Energy flows through us vibrantly as long as we hold loving attitudes and act lovingly.

When we begin manifesting our unique human ability of being able to be aware of truth, we are living in harmony with our natural state; all the energy we need to carry out the highest good floods through us, spontaneously.

21. Our Radiant Wholeness

Our whole body, intertwined as one unit of emotional-mental-physical is the vehicle for our expression of thoughts, feelings, and actions.

Our physical-mental-emotional body is made up of the composition of flesh and personality into a self-composed symphony. Our notes are all our own choosing, forming harmony or discord, inspiring others or keeping them separate from us.

We experience our own depth of perception and expression by seeing and feeling deeply with other people and forms of nature; incorporating our unseen transcendent qualities of care and love.

All the energy for living happily is ever-available to us, energizing every aspect of ourselves and available for our interactions in the world when we hold loving attitudes. That is most important. In our clearest consciousness, in our highest recognition of energy, we feel sustained by love and able to love others most fully.

III. Formal Meditations; The Process of Prayer. Meditation translations: Dutch, French, German and Spanish

Preparation: Sit on a carpet, folded blanket, or pillow on the floor with back and head erect, eyes closed; legs folded in; hands clasped and resting in lap; eyes closed.

Breathe evenly in and out while mentally repeating an uplifting word or short phrase—all the while feeling love for at least one other person—in order to grow into a more conscious communion with the humanity.

In this stillness of 5 minutes to 15 minutes, or even 60 minutes later on, our body stills, and as a result our mind stills, allowing peace and contentment to arise in our consciousness, and loving energy to flow through us, refreshing us for our work in the world.

Second Sitting Meditation

Preparation: Sit on a carpet, folded blanket, or pillow on the floor with back and head erect, eyes closed; legs folded in; hands clasped and resting in lap; eyes closed.

Begin by breathing in and out evenly without any breath retention.

While breathing evenly, for 5 minutes or more, listen to the sound of your breathing. This is for concentration; to help the mind wander less.

If you are very quiet and concentrated you may begin to hear the inner vibration, seemingly generated under the crown of your skull. If you hear this hum or gentle rushing of water sound begin listening to the vibration rather than listening to your even in and out breaths.

continuing...

Listening to your even breathing, or the inner vibration, or repeating an uplifting sound or phrase calms and centers the body-mind.

A centered body-mind becomes a creative tool in all aspects of living.

And even when we are not sitting in the formal posture of meditation sublime feelings of love can exist. Feeling love's existence in our mind relaxes our mind-body into fullness, easefulness, wholeness.

With clarity in thinking we are able to assess and make decisions for the higher good of each situation. By acting out the best solution consistently, we grow in consciousness, soon thinking and acting for the greater good spontaneously.

We develop clear thinking by:
     1. Practicing the esoteric qualities, such as kindness, charity, love;
     2. Holding positive attitudes;
     3. Spending time in meditation and reflection;
     4. Doing useful work or community service;
     5. Taking in a clean, drug-free diet;
     6. Exercising and getting proper rest;
     7. Thinking over all the options, then taking an overview and choosing to act on that which benefits without harming anyone.

Links to Walking Meditation for Problem Solving and Lying Down Meditation

The Process of Prayer

Supplication—asking for guidance by using our own words or set prayers;
Meditation—being still in body, which is conducive to the settling of the turbulent waters of issues in the mind, confusion falling away so that the voice of our conscience can be heard;
Appreciation—caring, thankful, and loving thoughts, which in turn energize our body;
Application—putting the inner guidance of our conscience into action.

Sometimes we layer our mind with excuses for not acting on the directive of our conscience. These layers of mental defense fog our mind to what is best for us, blocking out the best outcome.

Supplication

Supplication is asking for our prayer to be answered. The set prayers from religious traditions can set us in the frame of mind that something outside our ordinary daily thinking and experience can intercede in our lives.

The something uplifting our daily experience becomes known to us in the aspect of our 'Higher Self' or God.

We can ask for events to turn a certain way when we want a specific out-come, or we can ask for the best (though perhaps unknown to us in the moment) outcome to happen in our lives or in others' lives in general. Both ways we are intentionally putting forth our energy.

This is an example of a prayer asking for the 'best' outcome:

Whether or not we use a set group of words in our supplication, we need to spend the moments following our supplication for meditation and reflection. Deep meditation and reflection, our quiet time, allows the answers for us to put into action to our specific requests to filter into our waking mind.

Meditation and Reflection

Through meditation we come to experience our eternal Self. We know about our sensory organs; we know about our emotions; we know about our thinking mind; but until we still our body, emotions, and thinking mind, we do not have conscious contact with our soul, which is part of the main eternal core of Self. The joyful effects experienced from the inner stillness of meditation eventually flow outwardly into daily life. Joy invigorates us with plenty of lively energy for caring and sharing; in joy we feel happy and fulfilled.

Going within, reflecting, brings forth clarified reality. When we perceive past and ongoing events clearly, we see where we are heading. Living each moment with caringness and in our highest consciousness of good allows happiness in our present and future.

We aid ourselves in fulfilling our human potential by maintaining and nurturing a stable secure base. When we are out of balance the results of our actions are also. To produce results for the highest good we need to consistently live from our highest consciousness. By living a balance of work, play, and contemplation we stay centered.

Appreciation

Appreciation uplifts both the giver and receiver
A smile is an appreciation
A gentle touch or hug conveys loving appreciation
Encouraging words appreciate a person's potential
Givingness shows we care
Appreciation goes forth through our thoughts, words, actions
And returns the same instant as uplifted energy in our mind-body
Consciousness awakening
Consciousness of love awakening

Application

It is through sharing the increased loving consciousness that we gain in the process of prayer—supplication, meditation and appreciation—that we fully enjoy our human experience in the world. Our attitudes become purified, our thoughts and actions become spontaneously tuned to and acted out for the greatest good of all.

IV. Dance Meditation

Click Dance Meditation

Click Music for both English and Deutsch

Philosophy and 'exercises' to determine how music affects Body-Mind-Spirit ...

VI. Virtues

Click link to read essays in English on 25 Virtues
Español: Virtudes
 

1.    Caring  2.   Citizenship  3.   Compassion  4.   Consideration  5.   Contentment  6.   Courage  7.   Fairness  8.   Faith and Trust  9.   Friendship  10.  Honesty  11.  Integrity  12.  Kindness  13.  Love

14.  Loyalty  15.  Manners  16.  Peacefulness  17.  Respect  18.  Responsibility  19.  Selfish or Selfless?  20.  Steadfastness and Perserverance  21.  Tenderness  22.  Tolerance  23.  Transformation  24.  Trustworthiness  25.  Truth

 

VII. An Interfaith Prayer Service

Click underlined link to read an outline for planning an interfaith prayer service An Interfaith Prayer Service
Español: Un Servicio de Oración para grupos de diferente fe religiosa

contents
Some Definitions of Ecumenical
1. Religion and Spirituality
2. Devotions
3. Part of the One; One of the Parts
4. An Ecumenical Prayer Service
 

VIII. Bio Sketch; Links; Recommendations; Inspirations

Susan Kramer is an international author of more than 50 collections and 150 articles on philosophy, yoga, rhythmic movement, modern dance, ballet, music, social issues, relationships and practical spirituality for children, teens, adults and those challenged, with some Dutch, French, German, Greek and Spanish translations, and with her husband, Stan Schaap- http://www.powertoshare.com resides in Amsterdam, The Netherlands.
homepage
http://www.susankramer.com
email
susan@susankramer.com
site map
further reading
http://meditation.bellaonline.com

Related Links and Translations

1. Autobiography of a Yogi by Paramahansa Yogananda; book online
http://www.crystalclarity.com/yogananda/
2. Master Sivananda of Rishikesh; books online
http://www.SivanandaDlshq.org/download/download.htm
3. Satchidananda Ashram; classes and programs
http://yogaville.org
4. Integral Yoga Teachers; worldwide directory
http://www.iyta.org/
5. Swami Ramananda; links to online writings
http://www.susankramer.com/ramananda.html
6. Self Realization Fellowship; programs
http://www.yogananda-srf.org/index.html
7. The Path by J. Donald Walters, Swami Kriyananda; book online
http://crystalclarity.com/kriyananda/
8. Sri Ramana Maharshi; books online
http://www.ramana-maharshi.org/books.htm
9. Sri Ramakrishna; Sri Sarada Devi; Swami Vivekananda; lives and sayings
http://sriramakrishna.org/rksay.htm
10. His Holiness The 14th Dalai Lama; writings online
http://www.tibet.com/DL/
11. Life Positive; online and paper edition of articles and links on yoga, meditation and holistic practices
http://www.lifepositive.com
12. All Spirit Fitness; a good resource for spirit and body fitness
http://www.allspiritfitness.com
13. Abundant Well-Being; teachings, seminars, workshops conducted by Nischala Joy Devi and Bhaskar Alan Deva
http://www.abundantwellbeing.com/index.html
 

Inspirations

webmaster | page first published 1999  updated August 11, 2003 - added Introduction and sections IV, V, VI, VII