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Yoga Practices for Teens and Adults

with Susan Helene Kramer
~ Shuchi ~

Yoga Practices for Teens and Adults

Text and Photos copyright 1999-2013 Susan Helene Kramer
Santa Barbara, California USA
Amsterdam, The Netherlands
Published by Creations in Consciousness
Poses and Meditations: Dutch | French | Spanish
Meditations and Philosophy: German
Spiritual Mission Statement

Books by Susan Helene Kramer - click covers
Meditation Lessons for Teens and Adults – book or ebook

Gentle Yoga and Meditation - book or ebook for adults


Yoga and Meditation Books or EBooks for Kids by Susan Helene Kramer

Yoga For All Kids by Susan Kramer

Meditation for all Kids by Susan Kramer



   15 Moving Poses
  Philosophy; Practical Spirituality
Yoga in Living
Attitudes Underlie Thinking, Speaking, Acting
3. Awareness Precedes Change
4. Becoming More Conscious Step-by-Step
Cause and Effect for Positive Results
Clarity in Thinking and Living
Quality Control
Conscientious Action
Following our Voice of Conscience
Making Use of our Time
Traumatic Events
Finding the Best Target
Surrendering to the Highest Good
Our Body of Energy
Understanding our Body Signals
The Natural High
Our Radiant Wholeness
  Formal Meditations; The Process of Prayer
IV.  Dance Meditation
V.  Music as a Means of Awakening
  An Interfaith Prayer Service

VIII.  Bio Sketch; Links; Inspirations



Past layers fogging perception
Burned off by purification
Light of Self shining through
Confronting life content, renewed
'And with a loving heart achieved
the gift of yoga is received'

Radiant Yoga is a multi-faceted approach using the radiant all-pervasive spiritual energy that enlivens body-mind for opening awareness to the 'Grand Self.'

Included on this page and through links are traditional sitting meditation techniques, plus walking and lying down meditations I have developed; dance meditation; gentle moving poses; music as a means of awakening; essays on philosophy and virtues for right living; an interfaith prayer service and related pages.

I recommend perusing the pages in rhythmic dance and ballet at Dance for Children to explore more energetic body-mind movement.

Children preschool through age 12 have their own pages beginning at Radiant Yoga for Children  with translations in Dutch, French, German, Greek and Spanish. The complete index of writings for children.

Teens have additional pages of meditation techniques, and philosophies for 'walking the swinging bridge to adulthood' beginning at Teen Issues Viewed Consciously.

Seniors' pages beginning at Aging or Ageless? address later life issues.

The complete listing of texts in the Radiant Yoga Series.


I. 15 Moving Poses







Note:  Yoga practices are non-competitive.
Each person begins at their current level of fitness and ability,
and progresses at their own rate.
This makes these gentle yoga poses and exercises, with adaptations as needed,
appropriate for challenged practitioners.
Age is no barrier in yoga; the author is 55 years old in these photos.


1. The Leaf body positions in The Leaf

Begin by sitting on floor, back straight,
eyes looking forward, knees bent,
falling gently to the side in line with the shoulders,
soles of feet pressed together,
and pulled close to body.
Holding ankles with hands, gently round back
and let head fall towards lap,
letting the natural weight of body and gravity stretch the spine.
Gently return to upright position
by unfolding from base of spine to top of head,
eyes looking forward again.

2. The Flower
Stretch back up straight like a zipper.
Sitting as in The Leaf,
still holding ankles with bottom of feet together,
straighten vertebrae one at a time
beginning at lower end of spine.
Then, while holding the 'zip' allow knees to fall towards floor
with little bounces of the knees
in a nice stretch of the hip joints, without straining.


3. The Cricket
Holding body position as in The Leaf,
allow chin to rest forward to chest;
then gently lift head till once again in the neutral position
of looking straight forward.
Slowly look upward and again return head to neutral.
Now, allow one ear to lean towards its shoulder (as in photo),
then return to the neutral position;
and repeat with the opposite ear,
returning to the neutral looking forward position.

4. The Owl cross-legged, hands at sides, palms on floor:
Turn head to look to one side over shoulder,
then look over the other shoulder.
Now focus forward and spin body around once
in a complete movement,
using hands to push off, coming back to the original position.
'Head turning' position (as in photo)
is established as opposed to head leaning.

5. The Bird body position as in The Leaf clasp hands behind lower back
and pull shoulder blades together slowly,
head tilted back, eyes looking up;
hold momentarily and release, relaxing shoulders, back, body and head.
Eyes downcast to lap.

6. The Squirrel cross-legged now,
back still zipped up straight,
raise both arms overhead and stretch one at a
time slowly towards the ceiling, looking up.
Then stretch arms to side,
making forward and backward arm circles,
large and small, looking forward.

7. The Chipmunk sitting cross-legged, gently and very slowly,
twist upper body above waist from side to side.
Armsare extended to sides,
head following direction of the back arm.
Come back to center position.
Now, extend arms overhead.
Keeping movement above waist, bend body sideways one way,
then the other. Front of body and eyes remain looking forward,
with shoulders over hip line.

8. The Rocker cross-legged with hands placed on floor at sides of body;
later hands placed on tops of shoulders:
Proceed to rock so balance transfers side to side
or forward and backward.
Back remains relaxed.
Develops balance and control of muscles in torso.

9. The Seal sitting but with legs straddled, (opened wide),
stretched but not tightened, back zipped to begin.
Turn body to face one leg,
reach down to hold onto leg with both hands
and gently lean towards the leg,
letting the weight of gravity help with the stretch.
Repeat with turn and lean towards the other leg.
Now, sitting up facing forward, hold onto both legs, round back,
and gently lean forward between legs,
while looking toward the floor.
Now, place palms of hands on floor in front of body for support:
Point and flex feet and ankles in unison,
then try to point one foot while flexing the other foot.
Repeat rhythmically.

10. Open Prayer Pose

Legs still straddled, back zipped,
legs stretched but not tightened, toes pointed:
Press palms of hands together prayer fashion, applying medium tension.
Lower arms should be parallel with the floor.
Release tension, press again,
release tension and extend hands and arms upward and outward to the side,
stretching arms up, again.
Bring hands back to prayer position.
Relax and repeat several times.

11. Snake Pose on back, legs touching, knees flexed, bottom of feet on floor,
arms along side of body on floor, (as in photo).
Lower spine below waist presses to floor,
upper back is relaxed.
Breathe in lung area.
Contract abdominal muscles, hold a few seconds, relax and repeat.

12. The Turtle on back, legs touching, knees flexed up towards the chest,
arms resting on floor above head.
Keeping lower back pressed to floor throughout
extend legs towards sky while pointing toes,
knees stretched.
Lower legs as far as possible without releasing back from floor.
Raise legs, flex in and repeat.

13. The Starfish

Lie on back, limbs comfortably stretched and separated from each other.
While keeping arms and legs stretched;
one arm at a time is lifted towards ceiling and then lowered.
Then, one leg at a time is lifted toward ceiling.
Later, try lifting one arm and the opposite leg at the same time.
Develops cross coordination, and capacity to isolate movement.

14. Cat Stretch hands and knees, allow back to slope towards floor,
stomach and abdomen to sagging, eyes looking forward and slightly up.
Change position by rounding spine,
contracting abdominal and stomach muscles
and looking down to front of thighs.
This exercise gives flexibility to the spine
countered with strengthening of the muscles alongside the lower spine
through the tightening of the abdominal and stomach muscles.

15. The Swing
Part I. For flexibility:
Stand with legs slightly apart.
Stretch arms overhead and let body and arms bend forward,
knees bend slightly, and then come back upright.
With arms still stretched overhead bend to one side,
straighten up, then bend to the other side and come back up,
lower arms to sides.
Part II. For energizing the body:
Stand up straight and stretch arms to side
making a fist with each hand.
Hold arms and hands tight counts 1,2,
and release fists and relax counts 3,4.
Repeat once.
Relax arms and bring them down to sides.
Repeat Part I. and Part II. rhythmically several times.

II. Philosophy; Practical Spirituality


1. Yoga in Living

The teachings of yoga, combined with appreciation for life remove our layers of self-deception, exposing the shining light of our eternal Self, our eternal soul.

Some yogic practices:
    1. Bodily purification—clean diet and hatha yoga postures;
    2. Positive attitudes;
    3. Practicing esoteric virtues, including kindness, caring, charity;
    4. Prayer (supplication, meditation, appreciation, application);
    5. Productive work;
Substituting better for bad habits;
Living for the best resolve in each moment.

No matter what our age, we are students of life till we learn how to appreciate and preserve harmony in our life. To maintain control in our lives we must harmonize for the best resolve in each situation, regardless of temptation for personal gratification. We become masters of our destiny when we consistently act on what is best for all concerned.

Mastering our destiny
Able to enjoy on-going contentment
by living in accord with the highest good
of which we are aware
Selfishness surrendered, consciousness expanded
The goal of yoga—
Union with our Highest Self
Mastered Radiantly

Our eternal Self is experienced by diving deeply through the narrow gateway into our own Heart. The permanent joy that is the hallmark of our permanent Self comes into reality for us through the practice of meditation—sitting very still, immobile, while emanating lovingness for our Creator, creation, loved ones, everyone.

People know we love them by the caringness
by the appreciation we show them

Our foremost goal, the yogic goal, is to develop the quality of lovingness, which we achieve through nurturing and caring actions. The choice for acting on love faces us repeatedly till we become conscious that we are actually beings of love. By applying the attitude of caringness, we come to experience harmony and contentment fully in our life.

Conscientious action
allows consciousness to develop step by step
by taking the invisible but sure way we know is right
for each and every moment
Conscientious action steeped in caring love
and appreciation for life
The invisible but sure way to consciousness of expansive joy
in each and every moment

The gift of ourselves expands our own heart while we are acting lovingly. Our caring heart opens to hold those gifts beyond measure: contentment, peacefulness and lovingness, received right in the moment we are being caring. It is practical to be caring and giving, because we are not wasting time thinking about what someone owes us. There is no downside after giving when we do not expect a return; we retain our natural harmony and peace. Giving freely when the opportunity arises allows energy to flow easily through our actions. And then, when we experience a true need, our harmonious pattern of living will draw just what we need to us, from within us—this happens because when we are feeling relaxed, logical thoughts come up in our mind to best resolve the situation.

Past layers fogging perception
Burned off by purification
Light of Self shining through
Confronting life
content, renewed
And with a loving heart achieved
the gift of yoga is received


2. Attitudes Underlie Thinking, Speaking, Acting

How we view life
sets the tone and tenor of our thoughts
our spoken words
and actions that follow

We have the choice to view life from either side, the positive optimistic side, or the negative pessimistic side.

By our free will it is our choice
to view for improvement
or just prove a point

By being flexible and open to the moment's input we have the best chance of seeing how a situation can grow into its best resolve.

Being stuck like glue in a point of view
we block out options
we may have found useful

Underlying our cover of thoughts is our bed of preconceived attitudes on life and living. Our attitudes influence our thoughts, our thoughts determine our words, written or spoken, which in turn determine our course of action.

Most important to remember is that
Attitudes precede thoughts
Thoughts precede words
And words set our course of action

To begin setting the stage for positive attitudes to have their play:

    1. Keep in mind that more options for action are available when we are looking for the best resolve. And that the most options come to mind when we hold onto a positive attitude. A positive attitude says, 'let's work this out' and not 'let's fight this out'.
    2. Resolve to act for the best resolve of each situation.
    3. Remember the phrase 'action-reaction'. Positive actions produce positive results; negative actions produce negative results.

Happiness in living is our goal
no matter what form our outer lives take
No matter what our career goals are
Every person, every day
wants happiness to prevail
Positive attitudes
allow the greatest amount of happiness
to seep into the crevices and actions of our lives


3. Awareness Precedes Change

Positive change results when we become aware of, and accept a better way. We feel a new way is better when we experience more peacefulness, harmony, or joy, than by continuing in the old way.

As we all want happiness, we should welcome and incorporate our expanded insights, increasing our capacity for happiness in the process.

Expanded awareness
preceding change for the higher good
Allowing consciousness of more and more happiness


4. Becoming More Conscious Step-by-Step

Becoming more conscious step-by-step
by making harmonious choices

Consciousness harmoniously and intelligently directs every molecule in the physical and mental world. And, consciousness is the awareness of, the understanding of the harmonious workings of the seen and unseen universe.

The two concepts, directing and observing, are simultaneous. A conscious person, besides observing the inner and outer universal harmony, can also create harmony through positive attitudes which bare thoughts and actions that serve the best of each situation in life.

Thoughts are energy in motion; their subsequent actions are energy in motion. In addition to thoughts and actions needing energy for their production, consciousness exists without using any form of energy. Consciousness is difficult to intellectually imagine, because even imagining uses energy.

Consciousness is experiential…

Consciousness has first an inactive stage that lives without any contact with energy. And consciousness has an active stage that manifests in the mental and physical worlds by riding upon waves of energy; riding upon, not immersed within. Intellectually this is about as far as we can go in explaining consciousness.

In consciousness there is nothing beyond us
that is not us
And all in this world
should be experienced with the attention
we give to ourselves
The conscious experience of ourselves beyond ourselves
develops through caring attitudes and actions
with all the world
Thereby, awakening awareness of ourselves beyond ourselves

We live in the schoolroom of life from birth to death. We tend to look at the current events going on in our life as permanent reality. When changes occur we are surprised and feel unsettled. Remembering that change is a life-long reality, we come to know and accept change as okay, adapting ourselves as necessary.

Changing format of reality
Reality as change
Remembering to adapt till gone beyond

Through living, our experiences compound. Momentum rolls us onward; onward and onward. Even if we wanted, we could not succeed at backtracking. What was then, was followed by other events, forming the present. All the changes that have occurred on the physical, mental, and emotional planes stand between us and the past as we knew it.

Moving along with all the changes
just continues

Acceptance that change is inherent in the passage of time, keeps us steadily on a forward roll. And lovingness incorporated in our attitudes and actions, gives us full and vibrant experiences in living.

Moving forward
Moving along
Moving along life's timeline

Practical Practices to Become More Conscious...

The following is a step-by-step process that allows us to have access and make use of both the inactive and active states of consciousness:

Stilling our physical body:

Sitting erect in meditation or lying in a deep relaxation pose uses minimal physical energy. While being so physically still and not falling asleep, we have a chance to observe the thoughts flowing through our mind, without making any judgement or taking any action whatsoever. We notice, that in our mind we have both the capacity to just observe, or to physically act upon insuing or continually created thoughts.

Learning we have the choice to act or not
on our emotions and thoughts
is a first step in becoming a conscious person

Using choice:

Now that we know we have choice, we see that we can take control of our own actions to create harmony in our lives. This is using the active aspect of consciousness. And by continuously upgrading our actions, we grow ever more in awareness of the innate harmonious workings in every aspect of creation. And we grow ever more aware of just how much we have a part in creating an ever greater degree of harmony in our mental world and in the world of action.


Acting harmoniously, becoming harmony
Acting consciously, becoming consciousness
Riding the wave
Riding the crest of the wave in thought and action

By holding positive attitudes and thoughts, and acting for the greater good we reap joy. Joy seeps into our lives, through the portals of our mind, into harmonious actions in the world.

The wonderful result of taking the steps to become more conscious is that we simultaneously become more joyful; our experiences in living have more depth and meaning because we are consciously controlling our own thoughts and actions. Even when circumstances are not how we would have wished, we can control our own reaction to them and thus create harmony for ourselves. And what we create in our own mind, eventually manifests harmoniously in our lives.

Becoming more conscious step-by-step
by making harmonious choices
With attitudes positive
Love in our hearts and actions
We most fully enjoy our lives


5. Cause and Effect for Positive Results

Cause and effect, a scientific principle
In everyday living our positive choices
resulting in like-for-like outcomes

We also get a positive result when choosing the best way out of a bad situation. When outer circumstances are bleak, we preserve our sense of inner harmony by following ourconscience.

Doing what is best now
insures a better future

Using this principle, we maintain our natural easefulness. It is our choice, by our will power, to follow the direction of our conscience. The more easeful we are feeling, from following our conscience, the more clearly the best solutions come to our awareness.

Positive results
from positive thoughts
Positive thinking
from attitudes
aimed at right living


6. Clarity in Thinking and Living

Clear thinking—
Conscious living

With clarity in thinking we are able to assess and make decisions for the higher good of each situation. By acting out the best solution consistently, we grow in consciousness, soon thinking and acting for the greater good spontaneously.

We develop clearer thinking by:
     1. Practicing the esoteric qualities, such as kindness, charity, and love;
     2. Holding positive attitudes;
     3. Spending time in meditation and reflection;
     4. Doing useful work or community service;
     5. Taking in a clean, drug-free diet;
     6. Exercising and getting proper sleep;
     7. Thinking over all the options, then taking an overview and choosing to act on that which benefits without harming anyone.

Clarity in thinking and living—
Choices made for the highest good
of each situation


7. Congruency

Actions in keeping with our words
Words accurately reflecting our actions
With the addition of conscientiousness
A balanced and happy life
congruently functioning for the good of all

Congruency between our words, feelings and actions, keeping our intentions for the highest good, breeds happiness in our life.

Thoughts are forms of energy and produce their exact genetic offspring. Good thoughts produce good; selfish actions lead to repeated dissatisfactions. Just as swimming in unknown cloudy water puts us at risk of facing hurtful obstacles, a cloudy thought process keeps us from viewing and resolving situations clearly.

Honesty is a quality that allows us to look in the mirror and see the reflection of how we really are. In honesty we see clearly and can make course adjustments. If we live each day in accordance with our conscience, our reflection to us and others will be well-balanced.

Congruency in Relationships...

Here we are
In physical-mental-emotional bodies, three
Interrelated inexplicably

All relationships contain the aspects of physical, mental, and emotional, one or more predominating at any moment. Personal and relationship harmony is experienced by balancing these aspects appropriately. Additionally, every relationship that rests on a base
of action for the highest good becomes stabilized in harmony.

Format of relationship varies
The invariable
Underlying action for the highest good

In our intimate relationships our physical and emotional aspects are in congruency when our physical expressions are born of tender thoughts and care. Feelings and thoughts of care and tenderness, when naturally expressed in physical affection, birth deeper realizations in our own soul and between the souls of the mutually beloved. Actions and relationships acted out physically and devoid of the emotion of tenderness fulfill our instinctual drive in the moment, but do nothing to nurture the integration of the emotional, mental, and physical aspects within us.

In the flow of living congruently
Emotions, thoughts, actions in sync
Conscience clear
We most fully manifest our humanity


8. Quality Control

Quality of mind
reflected in action
hidden from none
excepting the self
When covered by habits
induced by self-centeredness
quality of mind
clearly unwell

Quality of mind
Q-C'd by actions
arising from caringness
related with love
Revealing depths of mind
clear and healthy
Revealing in depth
mind whole and well

Choosing the Accelerated Course to Congruency...

The benefits of choosing the accelerated course are instantaneous from the moment of inception: a content mind; joyful emotions; the awareness of love flowing through us; and feelings of connection with people and creation.

Consider for a moment—Is self-centered Self-centered? Actually, Self-centeredness houses self-centeredness.

The small 'self-centered' represents awareness of personal body-mind-emotions. The large 'Self-centered' represents awareness of ourselves as a timeless individual with a body, mind and emotions powered by, sustained by and connected with the all-pervading intelligent conscious energy.

Awareness of Self-centeredness happens gradually as we grow in congruency, grow into awareness of our intertwining relationships within the world of time, place, space, people, things.

Growth in consciousness of our Self evolves naturally. As with learning to play an instrument, we can accelerate this natural process by paying close attention to the proper guidelines, then putting them into practice.

The accelerated course from self-centered to Self-centered requires precepts and practices:
     1. The desire to know who we are, where we've come from, and where we're going;
     2. A keen mind that is willing to act for the highest good of the situation each moment;
     3. The ability to differentiate right from wrong in a given situation;
     4. A caring attitude toward people and the environment;
     5. Caring actions from a loving heart.

Self-centered or self-centered
The moment's choice
moment to moment to moment

Every caring act erases some of the conception that we are isolated Because we see others' bodies separate from ours, we believe in separation, we remain veiled from the inner knowledge of our intertwining aspects. But as every molecule of existence is living intelligently, inter-linked, and in cooperation with all other molecules, we could never
actually be separated.

Concern and care act upon act
Releasing our mind
from conception of isolation
to perception of relation

'Even one act of concern transforms consciousness'


9. Conscientious Action

When we act conscientiously we consider the outcome of our actions. Living conscientiously means listening to our inner voice of right (body feels relaxed), and wrong (body feels agitated), and then following its direction for the best resolve of the circumstances and situation.

Sometimes it is hard to act rightly because we might not derive as much pleasure from a right act as we would from a selfish act.

It is this haziness of mind, the pushing to act on a desire that is not for the good, that keeps us from mental, emotional, and physical congruency.

Conscientious living extends past people relationships to include the animate and inanimate environment. The better care we take care of our possessions and surroundings the less we waste natural resources.

To develop a conscientious manner with others and the natural world:
     1. Consider as many options as possible before acting;
     2. Think about the outcome of an action, realizing that we live with the consequence of our actions;
     3. Conserve when possible to preserve the natural bounty for all;
     4. Think and feel with care and concern, temper emotion with common sense;
     5. Meditate regularly—the still posture of meditation makes it easier for our mind to view pros and cons objectively and conscientiously. When we then choose to act rightly, all benefit from our existence.

Conscientious action
allows consciousness to develop step-by-step
by taking the invisible but sure way we know is right
for each and every moment
Conscientious action steeped in caring love
the invisible but sure way to consciousness of expansive joy
in each and every moment
A life lived lovingly in concert with natural laws
allows our emotions, words, and actions
to flow harmoniously--in congruency

The medication for healing
ignorance of our Eternal Self

We know about our sensory organs
We know about our thinking mind
But until we still our body, emotions, and thinking mind
we do not have conscious contact with our soul
part of the main eternal
Core of Self

Our eternal Self is experienced by diving deeply through the narrow gateway into our own heart, at first initiated by ignoring the input of our bodily sensory organs and mind. The permanent joy that is the hallmark of our permanent Self comes into reality for us when we sit very still, immobile, while emanating lovingness for our Creator, creation, loved ones, everyone.

The joyful effects experienced in the outward stillness of meditation eventually carry over into daily life.

Joy invigorates us with plenty of lively energy for caring and sharing. In joy we feel happy and fulfilled. It is our destiny to discover our joyful nature, ever within us, replenishing us with lovingness.

The medication healing ignorance
of our permanent nature of Joy


10. Following our Voice of Conscience

We each have a personal open line to an 'Advisor'
known to us as our conscience

Our conscience lets us know the best resolve to our questions via the degree of peacefulness and relaxation we experience in our mind and body while thinking about a situation.

We develop a clear and pure conscience gradually when, with a caring attitude, we make repeated efforts to act for the highest good.

We are following our conscience when:
    1. Our body feels relaxed;
    2. Our mind is content and peaceful;
    3. No one else is affected negatively by our actions.

While we are in the process of developing a conscience we can rely on the dictates and moral guidelines laid out by religions and society. These outer rules guide us safely while we develop the strength of character to follow our conscience consistently.

Our conscience is our personal inner directive from our inner Source. It is worth the effort to develop this intimate relationship that always serves to produce our clearest experience of peace and happiness.

Also, acting for the best resolve we are aware of nourishes our self-esteem. We feel more in control of our lives knowing that there is a best way to resolve any situation.

As our self-assurance and self-esteem increase, we experience a growing sense of fulfillment and joy in living.

Joy in living is the goal of every conscious human soul
Attained by consistently following the voice of conscience


11. Empathy

Empathy—aligning our feelings with what others are going through.

Empathy—feeling what it would be like to be in someone else’s unresolved situation; then, stepping aside and calmly thinking about how their situation might be best resolved.

Empathy—feeling out the situation; thinking about and reflecting on possible resolves; acting in a way that lightens others’ burdens, or enlightens the situation for them so that they can see a good way to resolve their dilemma.

Feeling what another is going through
while personally remaining peaceful
Then, reflecting and acting on a useful resolve to the situation


12. Serenity

What is serenity? What are we looking for in the quality of serenity? Is serenity possible in our outer life or is it a condition, a state of mind that we carry along with us during the business of daily living, no matter how hectic that may be?

Daily activities, by their very nature of action, are not serene in themselves. We can try, but it is physically impossible to make our actions serene. What we can make serene is our mental attitude while we are being busy and active.

Serenity in the present comes from remembering that in the past every problem had a resolve. Therefore, every dilemma of the present moment and all future moments will have a resolve, also. If we truly keep this idea in mind we need not stray too far before recapturing our serenity.

A calm interior even with a busy exterior
by remembering that today’s problems
and all future problems
will eventually be resolved


13. Acceptance

Being gracious and relaxed
with the outcome of a situation
Even if it turns out differently than anticipated

Each of us is a part of the whole. To retain our personal peace of mind, we need only play our part the best we can.

In relationships, we retain our peace of mind when we remember that we are here to control our own actions, but not the actions of other independent adults. And acting for the highest good of ourselves and others gives us the greatest peace of mind. If we act selfishly instead, our mind and body will feel uneasy and restless.

When results are not what we had anticipated, we can look to see why. Then we will see more of the variables that brought about a different outcome from what we wanted or expected to happen. This observation will aid us in understanding that each of us has our own path leading to a desired result.

When we think and act as if our way is the only way, we limit our knowledge of options that we may find useful in similar situations in the future.

Aligning with and acting for the highest good
Allowing others the freedom to make
and act on their own choices, free of our control
Developing kindness by showing empathy and being self-giving
All the while preserving our peace of mind
by following our voice of conscience
Following our voice of conscience consistently
Enjoying our growing consciousness constantly


14. Making Use of Our Time

We easily make time
for the people we want to be with
and the things we want to do
It is harder to arouse energy
for what we are procrastinating about
or do not really want to do

We feel a burst of energy to get the job done when we adopt a positive attitude toward what we put off doing. We can say to ourselves: "the quicker I get it done, the sooner I'll be through."

It is the attitude in our mind
about people or things
that focuses the necessary energy in our body
to fulfill our desires

Energy is flowing through us all the time from the permanent source, our Creator-Sustainer. By our attitudes and will, we are choosing how much current to draw from the inexhaustible supply. When we really want a certain result, we make the time and space available to create that reality.

By our free will
we make space in our time
to fulfill desires


15. Traumatic Events

Traumatic events
Life-changes in our reality
that affect us
emotionally, mentally, and physically

What changes is changed, there is no reversing. We can use our free will to either resist, or adapt gracefully.

During trauma it is okay to allow ourselves to feel and express naturally. Knowing that there will be a level plateau ahead for recuperation, allows us to express ourselves fully, as befits the current situation, and then go on.

Experiencing fully
Learning and growing
Experiencing some more
Learning and growing into the full blossoming
of our humanity
Every event compounding into the whole
of who we are at this moment
Ever changing
Ever growing
throughout the sequence of life's events


16. Finding the Best Target


The target is what lies in front of us in our personal circumstances—people, places, things. When we feel energy build up in our body and mind, we aim that energy at one of the targets in our life--firing, by directing energy through our words and actions.

We hit, but it may not be the bulls-eye of the right target.

Pain, disharmony, alienation are our clues that we directed our energy to an inappropriate target. But, we can make amends by redirecting our energy usefully, harmoniously.

If we are being targeted
by misdirected energy
we can preserve our personal balance
by getting out of the way
We never need to be fuel
for another's disharmony

Energy is motion, naturally discharging. By upgrading our state of consciousness, we learn to aim and fire our energy where it will serve the highest good. Remembering that we are each responsible for the outcome of our words and actions.

Taking aim
Targeting the highest good


17. Surrendering to the Highest Good

The highest good
a win-win situation

By accommodating ourselves to the guidance of our conscience we win, we remain peaceful and content, able to rationally consider and decide on a best resolve in any situation.

Surrendering to the highest good allows the pieces of the puzzle to fit together, even before we know how the finished puzzle will look.

From our individual viewpoint we cannot see around the corner, but from the vantage point of the overview, the view of harmony, the path to the highest good is visible.

Our conscience is tuned in
to the channel that has the overview
By aligning with this higher view
we can see the best course of action to follow

As we align within our situation, we experience our state of harmony, and those around us are able to more easily see their place in relation to us.

Personally surrendering
to the harmony of the whole
allows our insightful peacefulness to overflow


18. Our Body of Energy

The pervading energy arises within us
flows through us
for our use in expressing the best of ourselves
Emotionally through lovingness
Mentally through positive thoughts
Physically through caring actions

Energy is just energy. It is up to us to decide how to make use of it—emotionally, mentally, and physically.

Energy pervades the universe. Every atom is powered on this pervasive energy. Energy originates from a more internal source than modern science has uncovered. Energy flows through us unbidden, sustaining life in our emotional-mental-physical body.

A positive attitude brings in a more intense stream of energy. Notice that when you want to do an activity, you feel the energy arise in your body, and when you don't want to do something, you feel lethargic. That is the effect of our own attitude on our available energy.

Energy also arises in
and is stored in our body for our present and future use
by the practice of stilling the body
by the practice of meditation

Interaction with another person stimulates the flow of energy. One interacting with the other builds the energy to a level greater than the two people would each have separately.

Improving and keeping
our emotional, mental and physical aspects
in good health
allows the flow of optimal energy through us


19. Understanding Our Body Signals

Our bodies are designed to focus energy according to our changing needs and desires, instinctively, for our protection, and consciously, by our will power. In a situation where we need to run away quickly, we have that burst of energy available, instantly.

We react to all stimuli. If we pay attention to the area of our body where we are feeling increased energy, we can more easily assess what is happening with us.

We universally feel emotional energy in specific locations in our body. Fear and sexual desire concentrate in our abdomen; though when transformed into lovingness through caring and sharing, we feel the energy in our upper torso and arms, the locations leading to constructive action.

When we are in a situation where we are confused about our feelings, we can get an accurate answer by placing our hand on the area of our body where we are feeling the strongest energy. Generally, feelings of separation are felt below our waist, signaling our desire to have someone or something outside of ourselves make us feel complete and happy. Warm energy above our waist signals feelings of connection, wanting to share
that which we are and have as an extension of our own sense of completeness.

Learning to read our body signals
allows us to understand the situation at hand
Full understanding
Conscious choices


20. The Natural High

Our natural high—energy brought up in our body by adopting positive attitudes; maintained by acting caringly for the highest good.

Energy flows through us vibrantly as long as we hold loving attitudes and act lovingly.

Our natural balance
Our state of harmony, peacefulness, and contentment
The reflection of our intelligent and ever-energized Source
Our Creator-Sustainer

When we begin manifesting our unique human ability of being able to be aware of truth, we are living in harmony with our natural state; all the energy we need to carry out the highest good floods through us, spontaneously.

The natural high
Abiding energy brought to the forefront
by harmonizing attitude and action
in living the truth
The highest good


21. Our Radiant Wholeness

Our whole body, intertwined as one unit of emotional-mental-physical is the vehicle for our expression of thoughts, feelings, and actions.

Our physical-mental-emotional body is made up of the composition of flesh and personality into a self-composed symphony. Our notes are all our own choosing, forming harmony or discord, inspiring others or keeping them separate from us.

We are most useful and happy
within our own consciousness
and in our life
when we are ripe in the knowledge
that we are more than flesh and personality

We experience our own depth of perception and expression by seeing and feeling deeply with other people and forms of nature; incorporating our unseen transcendent qualities of care and love.

All the energy for living happily is ever-available to us, energizing every aspect of ourselves and available for our interactions in the world when we hold loving attitudes. That is most important. In our clearest consciousness, in our highest recognition of energy, we feel sustained by love and able to love others most fully.

There is more to see
than we see with our eyes
Our wholeness is deep
our depth complete
when we meet and reflect with clear sight
Physical, emotional, mental
conditions three
Balanced productively, happily
through positive acts
Radiantly bringing our life into harmony


III. Formal Meditations; The Process of Prayer. Meditation translations: Dutch, French, German and Spanish


a reliable medication -
from peacefulness, stilness
clear answers naturally arise

First Sitting Meditation

Preparation: Sit on a carpet, folded blanket, or pillow on the floor with back and head erect, eyes closed; legs folded in; hands clasped and resting in lap; eyes closed.

Breathe evenly in and out while mentally repeating an uplifting word or short phrase—all the while feeling love for at least one other person—in order to grow into a more conscious communion with the humanity.

In this stillness of 5 minutes to 15 minutes, or even 60 minutes later on, our body stills, and as a result our mind stills, allowing peace and contentment to arise in our consciousness, and loving energy to flow through us, refreshing us for our work in the world.

Second Sitting Meditation

Preparation: Sit on a carpet, folded blanket, or pillow on the floor with back and head erect, eyes closed; legs folded in; hands clasped and resting in lap; eyes closed.

Begin by breathing in and out evenly without any breath retention.

While breathing evenly, for 5 minutes or more, listen to the sound of your breathing. This is for concentration; to help the mind wander less.

If you are very quiet and concentrated you may begin to hear the inner vibration, seemingly generated under the crown of your skull. If you hear this hum or gentle rushing of water sound begin listening to the vibration rather than listening to your even in and out breaths.


Listening to your even breathing, or the inner vibration, or repeating an uplifting sound or phrase calms and centers the body-mind.

A centered body-mind becomes a creative tool in all aspects of living.

And even when we are not sitting in the formal posture of meditation sublime feelings of love can exist. Feeling love's existence in our mind relaxes our mind-body into fullness, easefulness, wholeness.

Feelings of lovingness
penetrating, permeating
cells of our soul
Our Self in the soul of all
And when we start experiencing ourselves
in the cells of all
we develop clear thinking
useful for our everyday living

With clarity in thinking we are able to assess and make decisions for the higher good of each situation. By acting out the best solution consistently, we grow in consciousness, soon thinking and acting for the greater good spontaneously.

We develop clear thinking by:
     1. Practicing the esoteric qualities, such as kindness, charity, love;
     2. Holding positive attitudes;
     3. Spending time in meditation and reflection;
     4. Doing useful work or community service;
     5. Taking in a clean, drug-free diet;
     6. Exercising and getting proper rest;
     7. Thinking over all the options, then taking an overview and choosing to act on that which benefits without harming anyone.

Clarity in thinking and living
Choices made for the highest good
of each situation consistently
Our most reliable medication
From the peacefulness
the stillness of our body-mind
the clearest and best answers
arising quite naturally
for our use in daily living
Quite naturally energized
for our use in daily living

Links to Walking Meditation for Problem Solving and Lying Down Meditation

The Process of Prayer

Supplication, Meditation, Appreciation, Application

communication back and forth
with our Source

hand in hand
Energy uplifted by appreciation
to carry out a useful plan

Supplication—asking for guidance by using our own words or set prayers;
Meditation—being still in body, which is conducive to the settling of the turbulent waters of issues in the mind, confusion falling away so that the voice of our conscience can be heard;
Appreciation—caring, thankful, and loving thoughts, which in turn energize our body;
Application—putting the inner guidance of our conscience into action.

Directives from conscience
Perceived through peaceful thoughts
feelings of contentment
and an energized body
Directives from conscience
Always for the best

Sometimes we layer our mind with excuses for not acting on the directive of our conscience. These layers of mental defense fog our mind to what is best for us, blocking out the best outcome.


Supplication is asking for our prayer to be answered. The set prayers from religious traditions can set us in the frame of mind that something outside our ordinary daily thinking and experience can intercede in our lives.

The something uplifting our daily experience becomes known to us in the aspect of our 'Higher Self' or God.

We can ask for events to turn a certain way when we want a specific out-come, or we can ask for the best (though perhaps unknown to us in the moment) outcome to happen in our lives or in others' lives in general. Both ways we are intentionally putting forth our energy.

This is an example of a prayer asking for the 'best' outcome:

Clear Mind Prayer

Lord, clear my mind
That your beam of light and love shining through me
will reflect perfectly through the crystal of my soul
Till all that seems me becomes all that is Thee
Till everyone and all in creation reflect all that is Thee

Whether or not we use a set group of words in our supplication, we need to spend the moments following our supplication for meditation and reflection. Deep meditation and reflection, our quiet time, allows the answers for us to put into action to our specific requests to filter into our waking mind.

Meditation and Reflection

Through meditation we come to experience our eternal Self. We know about our sensory organs; we know about our emotions; we know about our thinking mind; but until we still our body, emotions, and thinking mind, we do not have conscious contact with our soul, which is part of the main eternal core of Self. The joyful effects experienced from the inner stillness of meditation eventually flow outwardly into daily life. Joy invigorates us with plenty of lively energy for caring and sharing; in joy we feel happy and fulfilled.

Going within, reflecting, brings forth clarified reality. When we perceive past and ongoing events clearly, we see where we are heading. Living each moment with caringness and in our highest consciousness of good allows happiness in our present and future.

Refining perception
Perceptions refined by reflection
Quiet time, clarified mind

We aid ourselves in fulfilling our human potential by maintaining and nurturing a stable secure base. When we are out of balance the results of our actions are also. To produce results for the highest good we need to consistently live from our highest consciousness. By living a balance of work, play, and contemplation we stay centered.

Productive work
Contemplation for guidance and inspiration
Play for enjoyment
The winning combination
Allowing personal harmony
In everyday living


Appreciation uplifts both the giver and receiver
A smile is an appreciation
A gentle touch or hug conveys loving appreciation
Encouraging words appreciate a person's potential
Givingness shows we care
Appreciation goes forth through our thoughts, words, actions
And returns the same instant as uplifted energy in our mind-body
Consciousness awakening
Consciousness of love awakening


It is through sharing the increased loving consciousness that we gain in the process of prayer—supplication, meditation and appreciation—that we fully enjoy our human experience in the world. Our attitudes become purified, our thoughts and actions become spontaneously tuned to and acted out for the greatest good of all.

Spending time in prayer—
supplication, meditation, appreciation
Plus the gift of ourselves through caring and sharing
Awakens gifts within ourselves
Abiding peacefulness and lovingness
'And with a loving heart achieved
The gift of yoga is received'


IV. Dance Meditation

Click Dance Meditation

Body-Mind-Spirit intertwined
Mood, mind harmonized, uplifted
Through meditative dance

The 3 Elements of Dance Meditation:
1.  Stretching: Exercises 1 to 7
2. Expressive Dancing: Elements 1 to 9
3. Reflection Techniques
Appendix of Uplifting Musical Selections for Dancing

V. Music as a Means of Awakening

Click Music for both English and Deutsch

Philosophy and 'exercises' to determine how music affects Body-Mind-Spirit ...

We know that we hear music with our ears
Music also affects, by resonance
specific areas of our body
depending on the degree
of vibrational harmony, intensity, volume


VI. Virtues

Click link to read essays in English on 25 Virtues
Español: Virtudes

1.    Caring 
2.   Citizenship 
3.   Compassion 
4.   Consideration 
5.   Contentment 
6.   Courage 
7.   Fairness 
8.   Faith and Trust 
9.   Friendship 
10.  Honesty 
11.  Integrity 
12.  Kindness 
13.  Love

14.  Loyalty 
15.  Manners 
16.  Peacefulness 
17.  Respect 
18.  Responsibility 
19.  Selfish or Selfless? 
20.  Steadfastness and Perserverance 
21.  Tenderness 
22.  Tolerance 
23.  Transformation 
24.  Trustworthiness 
25.  Truth 


VII. An Interfaith Prayer Service

Click underlined link to read an outline for planning an interfaith prayer service An Interfaith Prayer Service
Español: Un Servicio de Oración para grupos de diferente fe religiosa

Some Definitions of Ecumenical
1. Religion and Spirituality
Part of the One; One of the Parts
An Ecumenical Prayer Service

VIII. Bio Sketch; Links; Recommendations; Inspirations

Susan Helene Kramer is an international author of more than 50 collections and thousands of articles on philosophy, yoga, meditation, rhythmic movement, modern dance, ballet, music, social issues, relationships and practical spirituality for children, teens, adults and those challenged, with some Dutch, French, German, Greek and Spanish translations, and with her husband, Stan Schaap- resides in Amsterdam, The Netherlands. 
site map

Related Links and Translations



English and Spanish-Español
Yoga para niños
Yoga para adolescentes y adultos
Meditación para niños
Espiritualidad para Niños
Meditación para adolescentes y adultos
Dance; Pasos infantiles de práctica para baile
Un Servicio de Oración 
para grupos de diferente fe religiosa
Radiant Yoga for Teens and Adults
Radiant Yoga for Children
Guided Meditation for Children
Spirituality for Children
Dance Meditation
Dance for Children
Guided Walking Meditation for Problem Solving
English and German-Deutsch
Meditation für Kinder
Yoga für Kinder
Meditation; Zeit der Stille
Tanzen für Kinder

English and Dutch-Nederlands
Yoga voor Kinderen
Yoga voor tieners en volwassenen
Meditatie voor kinderen
Meditatie voor tieners en volwassenen
Dansen voor kinderen
Volksdansen in Nederland
English and French-Français
Yoga pour les enfants; Postures et Méditation
Yoga pour les ados et adultes; Postures et Méditation
Danse pour les enfants
Classical Ballet Beginning to Advanced
View of Paris in photos
Yoga for Children




Looking for a yoga teacher?
Recommended: Directory of Integral Yoga Teachers Worldwide

Links to others' sites for children, teens, adults
Autobiography of a Yogi by Paramahansa Yogananda; book online
Master Sivananda of Rishikesh; books online
3. Satchidananda Ashram; classes and programs
Self Realization Fellowship; programs
5. The Path by J. Donald Walters, Swami Kriyananda; book online
Sri Ramana Maharshi; teachings online
His Holiness The 14th Dalai Lama; writings online
8. Swami Ramananda; links to writings



in memoriam: Sri Swami Satchidananda Maharaj 1914-2002
"Yoga expands the mind by a slow process and by your own work, without external influence. Your will is developed gradually. It is like a fruit that takes its own time to ripen and become sweet. It becomes ready, not by any outside chemical force, not by a sudden pickup, but in its own time." - Sri Swami Satchidananda
"Spiritual progress is measured by the amount of broad-mindedness,
selflessness, dynamism and dedicated service that the aspirant exhibits in
practical life." -Sri Swami Sivananda
Inspiring article on attaining Selfrealization by Sri Swami Chidananda
Quote from article by Sri Swami Venkatesananda

    "A student of the Yoga Vasistha discovers that enlightenment consists of just three steps: there is an appearance; what is the substance behind the appearance? The mind. What is the substance of the mind, and who understands all this? The answer is pure consciousness. In that consciousness you and I, the subject and the object, appear to be divided.
    Consciousness, being omnipresent and infinite, manifests (no other word is possible) itself in infinite ways everywhere. It is not possible for this diversity to disappear, but what can and should disappear is seeing it as diverse objects opposed to one another. The infinite remains infinite all the time and the infinite conceives of all this in creation within itself."

Biography of Mira Bai by Sri Swami Sivananda
The Heart Has Wings

"There are people in whom the psychic movement, the emotional impulse is stronger than intellectual understanding. They feel an
irresistible attraction for the Divine, without knowing, without having the slightest idea of what it is, of what it can be, what it
represents - nothing, no intellectual notion - but a kind of impulse, attraction, a need, an inevitable need. And these people who have that, if, I may say as a result of the Grace, they have a mind which does not trouble them, does not question, does not discuss, go very fast.... There are others who understand first, who are very intellectual, have studied, can play with words and ideas, who will give
you brilliant lectures on all the philosophies, all the religions, all human conceptions and who, perhaps, will take years to advance
one step. Because all that goes on in the head. Many things go on in the head. I have told you this already several times, the head is like a public square. Anything at all can enter there, come, cross over, go out, and create a lot of disorder. And people who are in the habit of playing with ideas are the ones most hampered with going farther. It is a game that's pretty, attractive; it gives you the impression that you are not altogether ordinary, at the level of ordinary life, but it cuts the wings. It's not the head which has wings : it's the heart."
 -- The Mother (successor to Sri Aurobindo) : The Sunlit Path p.92

Health Benefits of Yoga Mantras and Rosary Prayer
Mantra Japa from Swami Sivananda

"Repetition of God's Name enables the devotee to feel the divine presence, the divine glory and the divine consciousness within himself and also everywhere. How powerful is God's Name! When one sings His Name and hears His sound, he is unconsciously raised to sublime spiritual heights. He loses his body-consciousness. He is immersed in joy and drinks deep the divine nectar of Immortality. Sankirtana brings Darsana of God or attainment of divine consciousness easily in this Kali Yuga." - Sri Swami Sivananda



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updated July 12, 2013