10-10-10 Ahimsa - Non-violence.
Ahimsa shows us how to love ourselves and others. It is applied to all human beings, animals, and inanimate objects and applies to words, thoughts, and deeds - intention and action. It leads to the awareness of our peaceful and enduring core, our True Nature. The desire to prevent harm is an expression of that awareness. We are One. Our inner Selves are identical, therefore we wish no harm come to any being or form of energy. Violence is described as the DESIRE to see another harmed. Harboring hateful or spiteful thoughts does not satisfy the spirit of ahimsa. Any violent act sinks us deeper into ignorance. Ignorance is the lack of awareness of Self. Apply ahimsa to yourself as well. Be kind and loving with your thoughts and deeds. Nurture yourself.
Viparti Karni with a bolster at the wall. Slide off bolster to lay on your back for a symmetrical stretch, then a reclining side stretch and reclining twist. Supine Vrksasana (tree pose laying down), slide foot up the leg to the calf, feel the alignment here especially in the hips.
3 OM's and call/response chant:
Om Namah Shivaya Gurave (I offer myself to Lord Shiva, the Auspicious One, who is the True teacher within and without)
Saccidananda Murtaye (Who assumes the forms of Reality, Consciousness, and Bliss)
Nishprapanchaya Shantaya (Who is never absent and is full of peace)
Niralambaya Tejase (Independent in existence, the vital essence of Illumination)
Table, cat/cow, table balance, Balasana (child's pose), Adho Mukha Svanasana (downward facing dog) on mat and ropes, Uttanasana on mat and ropes. Surya Namaskara (sun salutations) with lunge and Ashtangasana (eight pointed pose). Bhujangasana (cobra pose), Bekasana (frog pose), Dhanurasana (bow pose). Ardha Adho Mukha Vrksasana (halfway handstand). Vrksasana (tree pose). Dandasana (staff pose), Paschimottanasana (west back stretch), Baddha Konasana (bound angle pose), Marchiyasana (twist named after a saint) two ways - first moderate, second time with a bind. Pavanamuktasana (knee to chest pose), ankle to knee pose, happy baby, Savasana (corpse pose) with guided relaxation.
Meditation: Seeing all beings as Enlightened
Imagine all beings except yourself are Enlightened and are here to teach you. Whoever you encounter is acting as they do solely for your benefit - to provide you with the teachings and difficulties you need in order to awaken. Sense what lessons they offer and inwardly thank them.
-exercise from A Path with Heart - Jack Kornfield