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I am offering kundalini yoga classes online using Zoom...@7am (UK time) on a Monday and Wednesday morning
The classes focus on stretching into the new day. They are designed for any level of fitness, from a chair to the floor. Each class lasts 50mins If you would like to join wherever you are, contact me on bridgid.hess@gmail.com and I will send you the link. Go to the end of this section and you will find a wonderful poem called the Song of my Soul.... this reminds me of who I am as an infinite Being of light and love. I have written it in a poetic English version with the Gurumukh beside it. |
Yoga is like a flower that opens us up to the sunlight. It is described as the thousand petal lotus. There are many ways of practicing yoga but they all lead us home to this flower and the sunlight within us. Kundalini Yoga is described as the yoga of awareness and always uses the breath as a focus, whether in a physical position or in meditation. It is the breath of life that is the constant companion.
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I teach Kundalini Yoga. It is a yoga that combines hatha poses with sound yoga (naad) and meditation. It is therefore an eclectic mix of ancient practices, mixed with modern music. It is a strong yoga and can be quite demanding although the postures are not difficult. I love the way it works holistically at elevating me beyond the constant chatter and argument of my mind. I also love the way it fits with my faith and my belief as a Narrative Therapist; and as a Quaker. It is the knowledge that we are SO MUCH MORE than we think we are as divine Beings of Light. I love too the way it fits with my love of 'good food that nurtures the body'..... What is Kundalini ? The kundalini is an energy that is said to be coiled up at the base of the spine. It is a very powerful energy and when awakened can both burn us up as well as give us light and life. It can be described as an 'awakening' such as the early disciples of Jesus experienced on the day of Pentecost. In whatever way we describe it, through any tradition - it needs to be awakened RESPONSIBLY. The yoga works on the nervous system, the glandular system , the physical body and the mind When these four parts of our body are balanced it is much easier to meditate or pray. Yoga literally means 'being yoked together'. As a practicing Quaker I see it as a metaphor for being 'yoked together with the light, love and energy of Christ'. Yoga in this sense challenges 'individualism' (one of the great challenges of this Age) and invites us to become ONE with the Creative Energy of whatever we describe as God. One of our favourite sayings is :- 'IF YOU CANNOT SEE GOD IN ALL YOU CANNOT SEE GOD AT ALL'. To SEE GOD in any form of being is to recognise them as a person created in the image of the creator. Kundalini Yoga is a RAJ or Royal Yoga, in that it is aimed at growing our conscious mind. We are all on a journey back home and there are many meandering paths. This yoga is considered a fast track journey. It consciously moves energy up the spine through the energy channels. The lower energies are concerned with our 'instincts' like rooting, belonging, safety and willpower. They also hold our sexual energy which likewise is 'instinctual'. When these energies are utilised and transformed, they can move up to our heart centre, to the way we speak consciously, not judging, or arguing. When we speak honestly and clearly the words never return void but build others up, even when they are not easy words to hear.The energy moves to our intuition and to our magnetic field facilitating this ability. It works with all that 'is'... connecting us to something much bigger than our small selves. This frees us to love others and to know who we really are as beings of light, love and compassion. The higher centres are concerned with WISDOM which is not trapped in the 'thinking mind'. The thinking mind is always measuring and judging right from wrong, good from bad etc. GETTING STARTED We tune-in with a mantra. Tuning in is a way in any tradition where you connect with the history and wisdom of the teaching and those who have gone before on the path. It is like tuning into a radio station frequency.
http://youtu.be/GEC-ShYjXmk PRANAYAM - BREATH Our breath is the one part of our parasympathetic nervous system that we have control over. We can calm our heart rate and reduce anxiety through our breath. Our minds also follow our breath so it calms our thinking mind as well. Sit with your spine straight and your chin gently tucked in - which creates a straight spine. Place hands on knees with straight arms, touching your thumbs to your index fingers. Stay with your own rhythm, heartbeat, breath, energy. Allow yourself to quieten down Breathe through the nose long and deep. Begin to slow your breath down and see if you can breath just four breaths per minute. Alternate nostril breathing Sit in an Easy Pose (legs crossed on floor or on a chair) , with a light jalandhar bandh (chin gently tucked in to the neck to form straight spine) Eyes: Eyes are closed, pressed gently up, focusing at the Brow Point. Mudra (hand position): Use the right thumb and right Mercury finger (pinkie) to close off alternate nostrils. Breath: Close off the right nostril with the right thumb. Inhale deeply through the left nostril. When the breath is full, close off the left nostril with the Mercury finger (the little finger), and exhale smoothly through the right nostril. The breath is complete, continuous, and smooth. An alternative method of closing off the nostrils is using the thumb and index finger. Mantra: Although this can be done without mantra, you can mentally use the Bij Mantra, Sat Naam, to help the concentration. Inhale Sat, exhale Naam. (means Truth is Who I am) Time: Continue with long, deep regular breaths for 3-31 minutes. To End: Inhale, exhale completely, hold the breath out and apply mulbandh. Relax completely. Comments: This is a basic technique in Kundalini Yoga and Hatha Yoga. Every Kundalini Yogi should master this practice. It is excellent to do before bed to let go of the worries of the day. Inhaling through the left nostril stimulates the brain’s capacity to reset your framework of thinking and feeling, allowing new perspectives. Exhaling through the right nostril relaxes the constant computations and cautions of the brain, which helps to break automatic patterns. Regulating your breath pattern in this way sets a new level of brain functioning which establishes emotional balance and calmness after periods of intense stress or shock. The times for practice vary with purpose, skill level, and context: - 3 minutes is used if this exercise is added to a set. - 10 minutes as a start, if practiced alone. - 15 minutes will turn this exercise into a deep meditation. - 22 minutes trains the mind to use the state created by this breath as a resource. - 31 minutes will cleanse the body and restore the nervous system from the effects of current and past shocks. Next do some warm-up exercises You can find a short video of me doing a few 'warm-up exercises' on http://youtu.be/owpCMWg8BhQ |
KRIYA FOR ELEVATION SET... This is a great set for warming up the spine and moving the kundalini energy up the spine.
You can follow along on the video or look at the pictures to do the set. The set can be done for between 15 and 35 mins.
You can follow along on the video or look at the pictures to do the set. The set can be done for between 15 and 35 mins.
1. EGO BUSTER.
Arms are raised at 60 degrees with no bend in the elbow. Fingers are pushed into pads on the hand and thumbs raised facing up.
Pull spine straight and tuck in the chin.
Do BREATH OF FIRE (breathing through nose one breath per second. Breathe out forcibly using the naval point to pump belly and let in-breath come in on its own. This is demonstrated on the video. Close eyes, look up to brow point and continue for 1-2 minutes.
Arms are raised at 60 degrees with no bend in the elbow. Fingers are pushed into pads on the hand and thumbs raised facing up.
Pull spine straight and tuck in the chin.
Do BREATH OF FIRE (breathing through nose one breath per second. Breathe out forcibly using the naval point to pump belly and let in-breath come in on its own. This is demonstrated on the video. Close eyes, look up to brow point and continue for 1-2 minutes.
ROOT LOCK At the end raise your arms up high. Take a deep breath - hold the breath. Touch your thumbs together and pull a 'root-lock' by squeezing all your pelvic floor muscles tight. Pull in your naval point and draw the energy you have been working with up your spine. Hold for as long as you can, putting your body under pressure and then release the position
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2. CAMEL RIDE
breathe in as you pull shoulders back and chest forward and out as you rock back slumping shoulders forward. cont 1-2 min 4. LIFE NERVE STRETCH... sit with legs flat on ground. grab big toes or shins and pull down from naval point dropping head last. Move up and down breathing in as you go up and out as you go down. 1-2 mins
7 COBRA. lie on front feet together at back. hands under shoulders and push yourself up vertebrae by vertebrae until arms extended, keeping pubic bone on ground. Stretch head back and in this position do breath of fire
8. Shoulder shrugs breathe in as you pull shoulders up and out as you drop them down |
5. MAHA MUDRA... sit on right foot. grab left big toe with left hand, hold foot with right....(or shin) do Breath of fire stretching leg and spine pulling down. close eyes looking up to brow point. 1-2 mins. Change legs and do for half time of other leg
9. Neck turns - slowly move head in big circles breathing in up one side and out down the other |
he following poem is called the Jap Ji or Song of my Soul. The poem is used as a Sikh prayer of affirmation in the morning and is chanted. I have written a translation in English that holds the same rhythm and time so that the English can be chanted at the same time. Nanaak was the first Sikh and wend around inspired to speak with the spirit flowing through him. His great awareness was that there is only the ONE God of all creation and there is no separation between Mulsim and Hindu. His great travelling friend was a Muslim. This was at a time of terriblem emnity between Muslims and Hindus (nothing has changed). in the poem he is speaking to himself at the end of each verse.
Jap Ji : Song of my soul
Translation by Bridgid Hardhyan Hess
One God True name - breathe in us (Ek-ong kaar sat naam... kartaa purakh)
No Fear, no hatred (Nirbha- nirvair)
True beyond birth, infinite truth (Akaal moorat ajoneee saibhanN)
Infinite grace.. chant (Gur parasaad... jap)
True in the beginning (aad sach jugaad sach)
True now, tomorrow true (hai bhee sach)
Nanak sings forever true (Naanak hosee bee sach))
Verse 1
No thoughts can reach... the souls true sound (Sochai soch na hov-ee... jay sochee lakh vaar)
Nor can inner silence... find the soul's inner ground (chupai chup na hoa-ee...jay laa-ay rahaa liv taar)
Thinking thoughts so scattered... god so distant far (bukhi-aa bhukh na utree.... jay bannaa puree-aa bhar)
Degrees trade, cash in pounds... clutter the souls inner sound (sahas-si-aanpaa lakh hohi... ta ik na chalai naal)
Truth has no noisy rattle.... it lights a clear true path (kiv sachi-aaraa ho-ee-ai... kiv koorhai tutai paal)
Command O Royal road... Naanak see the soul (hukam rajaa-ee-chalnaa.. naanak likhi-aa-naal)
verse 2.
Command timeless divine.... word of god we cannot define (hukmee hovan aakaar... hukam na kahi-aa jaa-eee)
Commanding our souls.... Speak and we are whole (hukamee hovan jee-a... hukam milai vadi-aa-ee)
Commanding us to reach... command pain and pleasure (hukmee utam neech....hukam kikh dukh sukh paa-ee-ah)
Your command surrounds us.. command perfect patterns all (iknaa hukamee bakhsees.. it hukamee sadaa bhavaa-ee-ah)
Commanding us to travel on... hukam let go the day (hukmai andar sabh ko... baahah hukam na ko-ay)
Nanaak commands truth breaks through.... carefree untroubled (naanak hukmai jay bujhai ta ha-umai... kahai na ko-ay)
Verse 3
Sing word in life and power (gavai ko taan hovai kisai taan)
Sing creator wind, tree fire (gavai ko daat jaanai neesaan)
Sing scholars... endless learning (gavai ko gun... vadi-aa-ee--aa char)
Sing of god creator destroying (gavai ko vidi-aa... vikham veechaar)
Sing of dying, Resurrection life (gavai ko saaj karay tan khayh)
Singing see beyond this day (gavai ko jee-a-lai fir dayh)
Sing of light, spark, divine (gavai ko japai disai door)
Sing my soul god watches all (gavai ko vaykhai haadraa hadoor)
Countless preach, countless teach (kathnaa kathee na aavai tot)
Many preach countless teach (kath kath kathee kotee kot kot)
Million sermons, million stories (daydaa day laiday thak paahi)
Age upon age consumers consume (jugaa jugantar khaahee khaai)
Commander leads us through the rubble (hukamee hukam chalaa-ay raahu)
Nanaak soul carefree untroubled (nanaak vigsai vayparhaahu)
Verse 4
True the Master, True the name... humble meditation love (Saachaa saahib saach naa-ay... bhaakhi-aa bhaa-o apaar)
Asking, pleading give, give, abundance at your door (aakhahi mangahi dahi dahi... daat karay daataar)
What gifts can we bring... so Darbaar can be seen (fayr ke agai rakhee-ai... jit sun dharay pi-aar)
Before sunrise sleeper awake... praise the name awake (amrit vaylaa saach naa-o... vadi-aa-ee veechaar)
Between darkness and light
karma gives our clothing... only Freedom finds the door (karmee avai kaprhaa... nadree mokh du-aar)
Nanaak knows, truth unfolds Righteous Lord (Naanak ayvai jaanee-ai sabh aapay sachiaar)
Pauree 5
Light never changing ....infinite growing (thaapi-aa na jai... keetaa na hoay)
Spotlessly pure never fading. (aapay aap niranjan so-ay)
Serve serve.. honour the soul (jin say-vi-a tin paa-i-aa-man)
Nanaak sings that virtues flow (Naanak gaavi-ai suni-ai man rakhee-ai-bhaa-o)
Singing listening honour this flow (gaavi-ai suni-ai man rhakeai bhaa-o)
Wisdom speaks deep calls to deep (dukh parhar sukh ghat lai jaa-ay)
Guru awake, sleeper awake, awake to the sound within (gurumukh naadhaN gurumukh vaydaaN.. gurumukh raydaa samai-ee)
Wisdom flows, wise to the saintly sound and rhythm (gur eesar gur gorakh bharmaa gur parbaatee mai- ie)
Creator sustainer incarnate of heaven (jay ha-ao jaanaa aakha naahee... kahnaa kathan na ja-ee)
All scriptures echo this shabad (guraa ik dahi bujhaa-ee)
One light one love one God one naad (sabhana jee-aakaa ik daataa..so mai visar na jaa-ee)
Verse 6
Bathe in the light of your soul my love,..Pleasing pilgrim cleansing bath (tirath naavaa jay tis bhaavaa... vin bhaanay ke naa-ay karee)
Rituals alone can’t make us clean... Created beings to act is vain. (jaytee sirath upaa-ee vaykhaa.. vin karmaa ke milai la-ee)
Without clear karmic actions... From a clear thinking brain. (mat vich raatan javaahar maanik.. jay ik gur kee sikh sunee)
Within our Beings are gems so bright (guraa ik dhaki bujh-ai )
Listen soul listen to guru speak. ..giver of love and light (sabhnaa jee-aa kaa ik daataa... so mai visar na jaa-ee)
Verse 7
If we collected and hoarded
Through all 4 Ages
Built beautiful buildings 10 times ten
Good fortune can follow us
Fanning flames
Of wealth dripping jewels
Stars of fame
We labour like worms we labour in vain
It is all dust on a dust weary plain
Unless the Lord of Grace unfolds
Our love and light
With wings of grace
We labour in vain
Verse 8
Listen Sages Yogic masters
Listen to Earth suspended in Space
Listen oceans, dry land, Hades
Listen, know death has lost its sting
Sat Guru, devoted ones listen
Pain and suffering washing away
Verse 9
Listen to God Creator, Sustainer
Listen sufferering servants and Praise
Listen to body, honour its secrets
Listen to sacred books revealed
Listen devoted ones listen
Pain and suffering washing away
Verse 10
Listen truth contentment wisdom
Listen cool water, sacred bath
Listen, reciting reading, honour
Listen, intuit meditation grasp
Listen devoted ones listen
Pain and suffering washing away
Verse 11
Listen dive deep into virtue
Listen scholars, spiritual leaders
Listen to the blind that find the path
Listen, reach for the unreached
Listen devoted ones Nanak listen
Pain and suffering washing away
Verse 12
Trust that Peace where all is Well
No words My Soul or thoughts of hell
No paper, no pen
No scribe can describe
The presence of the Faithful Guide
Such is the mind of life lived free
It washes and clears a path to see
Verse 13
Trust as you listen, trust in your soul
Trust in her wisdom all loving and whole
Trust the river of life in our souls
Deathless springs of love can flow
Such is the mind of life lived free
It washes and clears a path to see
Verse 14
Trust the path on the way as it clears
Trust on earth then depart with no fear
Trust, not following empty rituals
Trust and flow with honour and grace
Such is the mind of life lived free
It washes and clears a path to see
Verse 15
Trusting stand at freedom’s door
Trusting, Uplifting family, friends
Trusting follow those seekers before
The ones who found the path that is clear
Such is the mind of life lived free
It washes and clears a path to see
Verse 16
Saintly soul self elect
Saintly soul honour unfold
Saintly soul beautiful Being
Honoured revered in courts of Queens
Saintly Soul devoted drawing
Closer to the One beyond describing
Beyond explaining, beyond all measure
Compassionate bull pure pascal lamb
Weight of the world held in your hand
Infinite Truth, expanding Word
Vast vibrating cosmic Lord
All creatures’ colours
Cascade from your pen
Flow endless stream
Vast scroll with no end
Endless power beauty nation
Endless word vibrating creation
Flow endless river beyond describing
I surrender to you O formless One
To dwell in your light is the only good done
Verse 17
Countless countless countless ways
To meditate and celebrate
Countless people countless cultures
Priests and yogis saints devoted
On paths that flow from your
Throne of Grace
Disciplines disciples countless peoples
Bear scars of love, the cost of grace
In silence and battles throughout all time
Countless vibrate strings in their hearts
I surrender to you o formless One
To please you is the only good done
Verse 18
Countless, countless, countless fools
Blinded by power thieving killing
Countless oppress using force
Cutthroats killers lie and slander
Countless grovel lame oppressed
By suffering shame in heart and head
The humble surrender to you
formless One
To please you is the only good done
Verse 19
Countless infinite sounds vibrating
Sounding echoing, growing, creating
Sing O lover songs of glory
Sing and chant sounding soaring
Sounds that echo, words never fading
Words from our souls,
wisdom is writing
Words are written our destiny calls
Written on foreheads written in souls
Calling us back to our path it calls
Ordaining us to return to our call
Calling us to live our Name
The name, your name o infinite light
Beyond all knowing beyond my sight
How can I serve creations power
But to live out life in your love this hour
Verse 20
Water washes body bathing
Soap soaks stains from staining urine
But you o mind so hidden so fraught
No soap can wash or clean the thoughts
Washed only by love, deep calls to deep
Washed in the Name washed in the sound
Reaching old patterns etched and scored
Breaking patterns, remaking the mind
Nurture the seed let it grow in the light
We harvest joy that was sown in love
Verse 21
Prilgrimage, penance,
compassion, charity
Small such deeds such sesame seeds
Listen listen humbly hear
Tick on eternal timeless Love
Flow through my Soul virtuous dove
Devotion to the Lord of Lords
Creator of all that Was and Is
True beautiful joyful spirit flow
We know not the time, the day the season
The hour no scriptures
Can know or reason
The stars the moon the week or month
No words can reduce the
Lord of Light
Or describe or define or argue the Truth
No-one knows and if we should
Think we can define this God of Love
We will not be honoured in the courts of God
Verse 22
World upon world above below
Searching Scriptures scratching sand
Weary at last we end our hunting
To rest in infinity infinite One
Infinite endless Universe - One God,
Truth of Truth all knowing
Verse 23
Sing praises to the Lord the Giver
Songs, psalms drip rain and river
Flow on witless to the
Vast surging sea
Kings, emperors, wealth, world power
Cannot know the ant who’s free
Who floats to the ocean of Love
Verse 24
Endless praises endless song
Endless actions of the Lord
Endless gifts and endless grace
No mind can understand you
Endless patience, endless love
Endless joy there I find
Beyond the limits of my thoughts
Beyond the limits of my mind
If I go to the depths of the sea
Even there will I find thee
Wider than the widest sea
No mind can understand you
Higher than the skies above
Your presence surrounds me
Mystery of the risen Lord
I surrender myself to thee
Verse 25
All blessings are ours, abundant sublime
Yet we beg, we knock,
we hunt for a sign
At times we sit, courageous, content
At times we twist, corrupt and bent
At times we take, greedy, deceiving
Then there are times
we deny receiving
At times we consume, take, take take
Then we suffer guilt,
distress at your gate
Patience oh Seeker,
patience and grace
Grace with our folly,
patience and grace
Accept the journey accept the way
We have no control of the
time or the day
The rhythm of life, ticks on the time
Counting Contentment,
commit and shine
With grace, humility Thy will be done
Sing my soul, my wonderful soul
Sing praises to the King of Kings
Verse 26
Priceless virtues priceless vending
Priceless traders priceless treasure
Priceless those who come to buy
Priceless love priceless presence
Priceless the divine, the court the sign
Priceless weights and
Priceless measures
Priceless blessing priceless banners
Priceless mercy priceless mandate
Priceless beyond- all this is love
The gods, saints, books speaking,
Demons, demigods, warrior speaking
Silent sages, hard workers speaking
Describing describeless presence
We come we go through the ages
None can describe
The Greatness of this Risen Lord
Fools if we think we could
Verse 27
Where can I go where can I see
Music call and sing to me
Follow the music follow the sound
of strings playing strings in my heart
Follow the music, follow the rhythm the waves
Water washing, winds wild whistling ,
fire keeping flame
Drumming the beat in fire wind water and air
Sounds that vibrate into my core
Sound of a choir, drawing higher and higher
Heart-beat drums Angel-wings sound
All saints and creatures sing to the beat
Prophet and king sing hymns on your seats
Sing my soul, though the voice might be weak
Tap out the sound and tap out the beat
To that racing heart and poor weary feet
Christ and Buddha say
follow come follow
Over the chasm beyond empty hollow
Follow the cosmos follow the stars,
Follow galaxies follow far The Way
Follow the course that leads to the source
Planets are singing
sun moon stars, new galaxies springing
Conductor tapping, taps out the time,
Taps out the rhythm
True beyond time, true beyond vision,
Alpha omega always true
Nectar and essence perfume the naad
Perfume my being perfume my heart
I wearily sit and smell the scent
It was here all along song beating heart
Verse 28
Earrings of contentment wear,
Modest my begging bowl my meal
Meditation my oil my ashes worn
Mantle, intimate patched
Coat of death torn
Walking a path, pure content and blessed
Walking the Way with my Faithful Staff
Seeing the light in all, low or high
I bow, I bow, to You I bow
Endless Light no beginning nor end
Through all Ages one and the same
Verse 29
Wisdom our food compassionate heart
Word of true Word vibrates in all
Master of power, pleasure, taste
Beads on a string living create
Union, separation, our destiny calls
I bow I bow, to you I bow
Endless light no beginning or end
Through all Ages One and the same
Verse 30
Mother divine divinely birthing
God in One and One in Three
All creation directed it bows
Wonder of Wonderful wonder fulfill
Seen by You, hidden from us
I bow, I bow, I humbly bow
Endless light no beginning or end
Through all Ages One and the Same
Verse 31
Storehouses full in all realms of creation
Enough for all from beginning to end
Plenteous stored, while the Lord of creation
Is watching and seeing and seeing all
I bow, I bow, I humbly bow
Endless light no beginning or end
Through all Ages One and the Same
Verse 32
Oh for a thousand tongues
might I sing
Million Trillian tongues to sound
Trillian million choirs all around
In unison bridegroom of my soul
Worms are squirming
blindly crawling
Closer and closer
to the throne of light
Boast not my soul for this gift of sight
Verse 33
No power to talk no power to be quiet
No power to beg to give or to fight
No power to possess life and death
No power to control the
world on my breath
To seek such power is
power that blinds us
From seeing beyond the
tricks of the mind
Surrender to love, River of life
The source to the sea, Love is enough
Verse 34
Wind fire, water and land manifest
Home on earth elements blest
Uncounted species endless beings
Deeds and actions judged in courts
It is by Grace by grace we walk
Free and graceful Self-elect, stable
Beyond the courts of good and bad
Verse 35
Dharma dharma righteous living
Wisdom knows a higher realm
So many Winds, fires and waters
So many Gods in beauty dressed
So many Saints, sermons spoken
Moons and Suns worlds and lands
So many goddesses, masters, yogis
So many demons, silent sages
So many cultures, like jewels worn
So many intuit selfless wisdom
O True One there is no limit
limitless one
Verse 36
Wisdom Oh spirit reign supreme
Heavenly music vibrate to me sing
Beautiful blissful perfection bring
The language that forms such radiant things
No words can describe this
Presence so rare
In whose presence genius is found
None can describe this blissful presence
Conscious, Being of Being I bow
Verse 37
Words of Truth spoken with grace
Powerful word of effective faith
Saintly language with clear intent
Cool calm majestic truth
Words beyond death and deception-less
Mind filled ageless knowing blessed
Formless One Creator of all
Watching, watching, glance of grace
Bestowing happiness watching all
Planets, galaxies no limit no end
Rejoice my love there’s no other way
To pick it apart is like eating steel
verse 38
Self-control be my furnace
Patience my goldsmith
Understanding my anvil
Wisdom my tools to work
Let awe be my bellows fanning
The flames of my inner heat
Melt the Nectar furnace of Love
Mint the coin of this sacred life
Transform this life of toil and work
To be seen with Grace by the Lord of All
Shalok
Air the guru
Water the father
Earth the great mother
Day and night two nurses in
Whose lap we play
Good and bad actions, judged in justice
Meditate and beyond this split
Then leave this world with brilliant faces
So others might too be free.
T
