"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. It is to
be done empty stomach and preferably done around mid day."
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.
No Dimension Meditation
First stage: Sufi Movements 30 minutes
A continuous dance in a set of six movements. With your eyes open, begin by
standing in one place and placing the left hand on the heart and the right
hand on the hara. Stand still for a few moments just listening to the music
to get centered. When the bell rings, start the sequence as described below.
The movements always come from the center, or hara, using the music to keep
the correct rhythm. The hips and eyes face the direction of the hand
movement. Use graceful movements in a continuous flow. Loud "Shoo" sounds
are made from the throat in synchronicity with the sounds from the
recording. Repeat this six-movement sequence continuously for 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
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
This stage is over when the music comes to a stop. The second stage begins
with new music.
Second stage: Whirling 15 minutes
Begin by placing the right toe over the left toe. Fold your arms across your
chest and embrace yourself. Feel love for yourself. When the music starts
bow down to existence for bringing you here for this meditation. When the
tempo changes, begin whirling either to the left or to the right, whichever
feels best for you. If you whirl to the right put the right foot and the
right arm to the right and the left arm in the opposite direction. As you
start to whirl you can change your hands to any position which feels good to
If you have not whirled before then go very very slowly at first and once
your mind and body get acclimated to the movements the body will naturally
go faster. Do not force yourself to go too fast too soon. If you do get
dizzy or it feels like it is too much for you, it is okay to stop and stand
or to sit down. To end the whirling, slow down and fold the arms over the
chest and heart.
Third stage: Silence 15 minutes
Lie down on the belly with your eyes closed. Leave your legs open and not
crossed to allow all the energy you have gathered to flow through you. There
is nothing to do except to just be with yourself. If it is uncomfortable to
lie on your belly, lie on your back. A gong will indicate the end of the