This meditation, which originated from Gurdjieffian movements, is a centering exercise
as well as a good preparation for whirling. It lasts one hour and is done in three stages.
1st Stage: 30 minutes MOVEMENT IN FOUR DIRECTIONS This movement happens in six parts and is repeated continuously. Begin with standing in one place, placing the left hand on the heart and the right hand on the belly. While listening to the music become aware of your breathing. Exhale with the sound "choo" with each movement of the hands and legs.
a) touch the back of the hands together on the belly, breath in through the nose and bring the hands up to the heart. While exhaling out through the mouth with the sound “choo,” extend the right arm and leg forward and let the left hand return to the belly in a circular movement. Then return to the original stance.
b) Repeat this breathing and the sound ‘choo’ with left arm and leg extending forward, while the right hand returns to the belly, and then return again to the original stance.
c) With the hands again starting on the belly, repeat the breathing and the sound ‘choo’ with right arm and leg extending sideways to the right, in a 90 degree turn.
d) With the hands again starting on the belly, repeat the breathing and the sound ‘choo’ with left arm and leg extending sideways to the left, in a 90 degree turn.
e) With the hands again starting on the belly, repeat the breathing and the sound ‘choo’ with right arm and leg extending behind, in a 180 degree turn.
f) With the hands again starting on the belly, repeat the breathing and the sound ‘choo’ with left arm and leg extending behind, in a 180 degree turn.
Return to stance a) and repeat the entire sequence. Movements should be in a continuous flow. The movements start slowly and build up in intensity and speed with the music. Remember to always begin your hand movements from the belly center (hara), following the music to keep the correct rhythm.
2nd Stage: 15 minutes WHIRLING Stretch out arms with the right palm turned upward and the left palm facing the ground. Begin turning counter-clockwise, keeping your eyes open. Breathe normally and let the whirling gradually speed up on its own. If you feel discomfort whirling counter-clockwise, you can change to clockwise and reverse the position of the hands. If a sensation of nausea arises, focusing the eyes on the left hand or thumb can be helpful. If the body falls down by itself during the whirling, allow it. Lie down on your belly and be still.
To end the whirling slow down and allow the arms to fold over the chest and heart.
3rd Stage: 15 minutes SILENCE
Lie down, preferably on the belly, with eyes closed. Just go inside and continue witnessing.
