Program 1
Clear Mind

Awaken

1) Breath-Priming for 1 to 3 minutes. Complete deep breathing is recommended. Focus at the brow point if you need to go within, center and let go of things. Focus on the tip of the nose if you want to relax, gently energize and become active later.

2) Star Pose. Stand straight and spread the legs wide. Extend both arms out to the sides, parallel to the ground with the palms facing up. Focus the eyes at the tip of the nose or close them and focus at the brow point. Begin a slow complete deep breath. Inhale deeply; exhale completely remembering to pull in the navel with the last bit of exhalation. Concentrate mentally on the feeling of the breath in the center of each palm. Sense the connection between your breath and the range of all life. Continue for 1 to 3 minutes. To end inhale deeply, apply the root lock, and hold the breath for 5 to 10 seconds. Then relax the arms and breath normally.

3) Stand straight with your legs together. Stretch both arms straight up over the head and bring the palms together. The elbows should be straight with the arms hugging the ears. Close the eyes and roll them up to focus through the top of the head. Mentally imagine your posture, balanced and strong. Again begin a slow complete deep breath. Feel the flow of breath. As you inhale visualize light extending from the body into the world and universe. As you exhale imagine the universe contracting slightly, bringing a response to your bright flash of radiance. Continue for 1 to 3 minutes. To end inhale deeply, hold 5 to 10 seconds. Exhale completely and hold the breath out and apply the root lock, hold for 5 to 10 seconds. Then inhale and relax.

4) Stand or sit with a straight spine. Place the hands, palms together, at the center of the chest with the fingers pointing up (4a). Inhale and extend the arms out to the sides, parallel to the ground. Keep the wrists bent at a 90-degree angle (4b). Exhale completely as you bring them smoothly back to the center of the chest. Set a pace of 5 to 7 cycles every 15 seconds and continue for 1 to 3 minutes. To end inhale with the arms held out, suspend the breath and apply the root lock for 5 to 10 seconds. Then exhale and relax.

5) Stand or sit with a straight spine. Relax the shoulders and lift the chest slightly. Cross the hands, right hand over left, and place them on the center of the chest with palms against the chest. Begin complete deep breathing. As you inhale turn your head to the left. As you exhale turn your head to the right. Make the turns smooth and effortless. Do not strain at the extremes; instead relax the neck and shoulder muscles as you complete an inhale or exhale. Set a pace of 5 to 7 cycles per 15 seconds and continue for 1 to 3 minutes.

To end inhale with your head straight and hold 5 to 10 seconds. Exhale completely, inhale, exhale and suspend the breath out as you apply the root lock for 5 to 10 seconds. Relax the breath and take a moment to notice the increase sense of peacefulness and centering.

Align

Take a few minutes to gradually establish a smooth, comfortable pace as you check for proper alignment and stride.

Vitalize
BreathWalk - The Eagle

The Eagle uses a natural walking rhythm and an easy breath pattern. Simply coordinate your steps with your breath as you inhale through the nose in 4 segments and then exhale through the nose in 4 segments. Once your walking and breath rhythm is established add the primal sound scale Sa Ta Na Ma. Inhale and mentally recite Sa Ta Na Ma. Exhale and mentally recite Sa Ta Na Ma. Each syllable corresponds to a step and a segment of breath. To increase the sense of balance and evenness of mood make sure to use finger magic.

Balance Finish your walk by gradually reducing your walking pace. Allow your senses to expand as you gather the energy from your Breathwalk. Finish with a good stretch like the Triple Balance Stretch a described in the book.

Integrate -
Gathering All Your Senses

This innerwalk uses one (or both) of your hands as a cue to become aware of and magnify each of your senses. Start with your hand open and relaxed. Now, curl your index finger into your palm and begin to pay attention to everything that you see. Notice both what you see and how you see. Then, curl in your middle finger into your palm and pay attention to what you hear. Focus on both the outer sounds and your own inner voices. Next, curl in your ring finger into your palm and concentrate on your sense of smell. Notice the presence of new smells and the absence of familiar smells. Now curl your little finger into your palm and notice tastes. Tastes change all the time, with emotions and physical health as well as foods we eat. Then curl your thumb over your fingers to form a fist and sense all your feelings at once. Amplify the feelings in your body and the feelings from your environment. Finally spring open your fist. Become aware of everything in the universe all at once. Use your intuition to feel how this moment connects you to the world and to the rest of your life. Then sit or walk for a few moments without concentrating on any one sense. Let your senses play freely, stimulated by whatever strikes you.