PRAYER OF SAINT FRANCIS OF ASSISI
“Lord, make me an instrument of thy peace”
“Where there is hatred, let me sow love.”
“Where there is injury, pardon.”
“Where there is despair, hope.”
“Where there is doubt, faith.”
“Where there is darkness, light.”
“Where there is sadness, joy.”
O Divine Master grant that I may not
So much seek to be consoled as to console.
To be understood as to understand
To be loved as to love
For it is in giving that we receive
It in pardoning that we are pardoned
And it is in dying that we are born to eternal life.
The Practice of Twin hearts Meditation
1. Physical Exercises: This is to cleanse and prepare the energy body, which also removed any blocks or accumulation of used up energy in any part of the body especially at the various joints. We need to exercise after meditation in order to assimilate the energy we are receiving during the meditation and avoid pranic congestion. This also helps cleanse and strengthen the physical body and release the excess energy. Beyond a point the physical body cannot absorb more energy and the physical exercise removed this excess. Due this excess energy, the physical body feels lethargic. So exercise before and after meditation is very important.
Exercises to do Before Meditation
A) Neck Exercises:
Slowly turn your head to the right, then to the left. This is one count. Do this 12 times. Tilt your head backwards then bend it forward. This is one count. Do this 12 times. Please rotate your neck slowly – 12 times in a clock wise direction and 12 times in counterclockwise direction. Let us do this exercise twice.
B) Rotate your eyes in circles 12 times clockwise, then 12 times counter-clockwise.
C) Arm Rotations - Extend your arms in front of you, then swing them upward over your shoulders towards the back, and return them to the original position. This is one count. Do this 12 times, and then do another 12 counts in the reverse direction.
D) Upper Body Twists - Twist your upper body to the left, then to the right. This is one count. Do these exercise 12 times
E) Hold out your hands and flick you elbows and fingers 12 times.
F) Next rotate your wrist 12 times clockwise and 12 times counter clockwise.
G) Twist your trunk to the right for 12 times and left for 12 times.
H) Rotate you hips 12 times clockwise and 12 times counterclockwise
I) Hip Rotations - With your hands on your hips, rotate your hips 12 times to the right, then 12 times to the left.
J) Semi-Squat Exercises - Slightly bend your knees and rhythmically move up an down. Let's do this exercise 50 times.
K) Bending and Stretching Exercises - Raise your arms over your head, arch your body and tilt your head back-wards. Bend your body forward. Simultaneously bend your knees slightly while extending your arms to touch the floor with your fingers. This is one count. Do this exercises 12 times.
L) Knee Exercises - Rotate your knees 12 times clockwise and 12 times counter-clockwise.
M) Feet Exercises
Point your toes forward, then backward. This is one count. Do this 12 times with the right foot then 12 times with the left foot.
Rotate your right foot 12 times clockwise, then 12 times clockwise, ten 12 times counter-clockwise. Do the same for the left foot
N) You may do these exercises one to three times before the meditation.
2. Breathing: Deep Abdominal pranic breathing is order to calm the mind and emotions for an effective meditation
3. Invocation for Diving blessings: Just we see diving blessing before starting our work, similarly we invoke for divine blessings before meditation. You may be use the invocation according to one’s religion.
4. Connect: the tongue to your palate to complete the energy circuit.
5. Activate the heart chakra by smiling at the heart centre.
6. Activate the crown chakra by smiling at the crown centre
7. Blessing:
a. Be aware of the heart and bless the earth through your heart chakra with loving kindness
b. Be aware of the crown and bless the earth through your crown chakra with loving kindness
c. Be aware of heart and crown simultaneously, using the crown and heart chakra bless the earth with loving kindness,
8. Meditation: Concentrate on a point of light on the crown, Chat the word “aum” or “amen”. Be aware of the light and the interval between the two amens or two aums
9. Releasing all the excess energy – in order to avoid congestion, release the excess energy by blessing the earth through your hands and through your feet. Continue blessing until you feed normalized.
10. Grounding and Rooting – This is necessary since a person tend s to become light-headed after practicing the meditation. To ground oneself, project blessing from the base of the spine and the soles of the feet towards earth 3 meters or 10 feet deep. Visualize the roots of light spreading deep into the earth.
11. Prayer of Thanks giving: Give thanks for the divine blessing you have received.
12. Physical exercises Do the physical exercises again for a few minutes and massage you body to assimilate the energy and to avoid pranic congestion.
Exercises to do After Meditation
A) Shaking - Standing on your toes and shake your body for 60 times. The purpose is to rapidly shake off the excess energy generated by the meditation and also the used-up energy.
B) Jumping Exercises - Stand with your legs together. Jump up and raise your arms and clap your hands, simultaneously landing on your feet with your legs open. Then jump again, this time with your hands on your hips, and your feet together.
C) Eye Rotations - Rotate your eyes 12 times clockwise, then 12 times counter-clockwise.
D) Bending and Stretching Exercises - Raise your arms over your head, arch your body, and tilt your head backwards. Bend your body forward. Simultaneously bend your knees slightly while extending your arms to touch the floor with your fingers. This is one count. Do this exercise 12 times.
E) Upper Body Twists - Twist your upper body to the left, then to the right. This is one count. Do this exercise for 12 times.
F) Hip Rotations - With your hands on your hips, rotate your hips 12 times to the right, then 12 times to the left.
G) Massaging - It is advisable to massage you body after the meditation. This will avoid or minimize congestion and facilitate the smoother flow of energy in your body. You may massage your body systematically from the head down. Start with the scalp, the scalp, the back of the head, face, neck, shoulders, arms, trunk, liver and kidney. Put special emphasis on the liver and kidneys, because they are unusually susceptible to energy congestion. Then massage your legs. This will help stimulate and facilitate the free flow of energy in your body.
H) Also do the Excercises done before the meditation