1. Anamaya Kosha, the physical body

• Be aware of your body the whole week.
• Observe the body in action.
• The universe guides your body: "Your body is not your body".
• Exercise every day your body 15 to 20 minutes.
• During the exercises stay aware of your body.
• Meditate 10 minutes on the first chakras, mooladhara, with pranakriya 3, the tip of your index finger touching the base of the thumb; feel the pulse; and use for example the sound Lang and a visualisation of the chakra, or aim your attention solely on the spot between the anus and the sexual organs.
• Meditate 11 minutes on the second chakra, svadhishtana, with pranakriya 3, the tip of your index finger touching the base of the thumb; feel the pulse; and use for example the sound Vang and a visualisation of the chakra, or aim your attention solely on the area of the sexual organs.
• Meditate preferably every day on the same time.

2. Pranamaya Kosha, the energy body

• Be the whole week aware of the connection between the body and thinking, the way they influence each other:
  a. If there is fear the hart will beat faster or you will get pain in your stomach.
  b. If you each spicy food it will influence your thoughts.
  c. Fruit and juices have a different effect.
• Exercise the Pranakriya
  a. Sit cross-legged or on your knees with your back straight and your eyes closed.
  b. Stay during the exercise comfortable and don't force your breath.
  c. Pranakriya 1: the tip of your index finger touching the tip of the thumb, feel the pulse; the energy flows from the lower part of the body to the hips.
  d. Breath seven times in a natural way in and breath out in a way that the exhale is twice as long as the inhale, squeeze the throat a little, ujyai.
  e. Pranakriya 2: the tip of your index finger touching the fold of the thumb, feel the pulse; the energy flows from the hips to the neck.
  f. Breath seven times in a natural way in and breath out in a way that the exhale is twice as long as the inhale, squeeze the throat a little, ujyai.
  g. Pranakriya 3: the tip of your index finger touching the base of the thumb, feel the pulse; the energy flows from the neck to the head.
  h. Breath seven times in a natural way in and breath out in a way that the exhale is twice as long as the inhale, squeeze the throat a little, ujyai.
  i. After this lie down on your back with your arms a little wide and your palms up and relax (Savasana).
• Meditate 21 minutes on the third chakra, manipura, with pranakriya 3, the tip of your index finger touching the base of the thumb; feel the pulse; and use for example the sound Rang and a visualisation of the chakra, or aim your attention solely on the area of the solar plexus.

3. Karmamaya Kosha, the karmic body

• Be the whole week aware of the principle of karma:
  • you will see that everything you do will come back to you manifold.
  • if you helped someone, in a time he needed it most, shall that also happen to you.
  • if you offend someone, that shall also happen to you.
  • by doing seva (service) you acquire good karma.
  • by helping as many people as you can.
  • by asking and giving forgiveness in relations.
• Exercise yourself in connecting yourself with the life around you
  • by feeding the animals and the birds.
  • by taking care of fishes and plants.
  • by planting trees.
  • do this all with a prayer, that you are connected with the life around you.
  • do it with awareness and love.
  • you pray that the good karma will return to you in the form of spiritual growth.
• Meditate 21 minutes on the heart chakra, anahata, with pranakriya 3, the tip of your index finger touching the base of the thumb; feel the pulse; and use for example the sound Yang and a visualisation of the chakra, or aim your attention solely at the heart.

• Be the whole week aware of your stories
  • every moment unfolds a story in you, for example if it is raining and dark, a story unfolds from your youth, when the situation was alike.
  • listen to your stories.
  • most stories unfold in your relationships.
  • every story has a kind of psychological need.
  • for example when you are afraid to be offended in a mass of people, listen to the story.
  • for example someone has a beautiful experience and that frustrates you, listen to the story.
  • you are full of psychological needs, see the story in those needs.
• Exercise 20 minutes vipassana
  • be aware of your natural breathing.
  • be aware of everything that appears.
  • don't react at the sensations, solely observe.
• Meditate 21 minutes on the throat chakra, vishuddhi, with pranakriya 3, the tip of your index finger touching the base of the thumb; feel the pulse; and use for example the sound Hang and a visualisation of the chakra, or aim your attention solely at the throat.

• Be the whole week aware of the rising and disappearing personalities.
  • someone made a list of all the personalities, that she came across every day, and understood:
  • there is nobody there, only personalities.
• Practice walk meditation, as long as you wish.
  • walk slowly with full attention.
  • if you walk together, don't talk.
• Meditate 21 minutes on the third eye, ajneya, with pranakriya 3, the tip of your index finger touching the base of the thumb; feel the pulse; and use for example the sound AUM and a visualisation of the chakra, or aim your attention solely at the third eye.

6. Anandamaya Kosha, the ecstatic body

• Be the whole week aware of coincidences in your life.
  • that it is the Divine hand, that makes something happen to you.
  • you seek a solution, that suddenly appears and be thankful for it.
• Practice with the worshipping of the divine in you.
  • sit in silence, see the beauty.
  • worship the divine in your heart
• Meditate 21 minutes on the crown chakra, sahasrara, with pranakriya 3, the tip of your index finger touching the base of the thumb; feel the pulse; and use for example the sound Ogum Sathyam Aum and a visualisation of the chakra, or aim your attention solely at the crown chakra.
  

Given at the deepening course in July 2006

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