This is a powerful method for centering one's energy in the hara - the area just below the navel. It is based on a Sufi technique of movements for awareness and integration of the body. Because it is a Sufi meditation, it is free and non-serious. In fact it is so non-serious that you can even smile while you are doing it. This one-hour meditation has three stages. During the first two stages the eyes are open but not focused on anything. During the third stage the eyes are closed.The music, created especially for this meditation, begins slowly and gradually becomes faster and faster as an uplifting force.
First stage: SUFI MOVEMENTS 30 minutes
First stage: SUFI MOVEMENTS 30 minutes

1) Touch the backs of the hands together pointing downward on the hara. Breathing in through the nose, bring the hands up to the heart and fill them with love. Breathing out make the sound "Shoo" from the throat and send love out to the world. At the same time move the right arm (with fingers extended, palm downward) and right foot straight forward, and move the left hand back down to the hara. Return to the original position with both hands on the hara.
2) Repeat this movement with the left arm and foot. Return to the original position with both hands on the hara.
3) Repeat this movement with the right arm and foot, turning sideways to the right. Return to the original position with both hands on the hara.
4) Repeat this movement with the left arm and foot, turning sideways to the left. Return to the original position with both hands on the hara.
5) Repeat this movement with the right arm and foot, turning directly behind from the right side. Return to the original position with both hands on the hara.6) Repeat this movement with the left arm and foot, turning directly behind from the left side. Return to the original position with both hands on the hara.This stage is over when the music comes to a stop. The second stage begins with new music.
View a demo :................. Windows Media Player ................. Real Player
Second stage: WHIRLING 15 minutes
Second stage: WHIRLING 15 minutes

Third stage: SILENCE 15 minutes
