Monthly Home Retreats – Sundays 2021

Planting Seeds of Love and Wise Action

Mini Home Retreats

First Sundays of the Month in 2021

Live on Zoom

9:00am-12:00pm pacific time

Last session! December 5th, 2021

Sangha Sadhana
spiritual practice with our beloved community

Take refuge and dedicating the day for peace on earth and goodwill to all.

These home retreats include viniyoga asana for strengthening and deepening our breath capacity as preparation for pranayama practices. Plus Sutra study, mediation, chanting and more…

• We keep the practice lively and relevant to the evolution community during the year’s events.

• We move our bodies in preparation for the pranayama technique of the month.

• We incorporate integrated movement with sound, mudras, nyasa.

• We have a mantra, sutra or poems to practice and meditate on for the whole month.

• We include focused time to connect with the community as we start our day, and when we end with the use of small group breakout rooms.


“Dearest Mirka,  Thank you so much for Sunday’s retreat and Sangha. It was a very powerful day for me. It was a time of deep opening and a reminder of who I am and what I need. Your leading was masterful. It took me to a very deep place of knowing. I needed that in this time of confusion. I have felt inspired to get on my mat and practice.  I love the breathing with the OM visualization at the third eye. I got it!! Wow!!!  Such a blessing. Another jewel in my crown. Thank you! Namaste, Kathy.”


Pacific time

Remaining 2021 Dates:

Dec 5th

For more information or questions contact Mirka.

Register Now for December 5th:

Planting Seeds of Love and Wise Action
Home Retreat
9:00am-12:00pm pacific time

Suggested donation for one session: $25-$75 sliding scale



Program Materials

Chakras for emotional balancing:

Chakras emotional balancing


Aad Guray Nameh – Mantra of Protection:

Aad Guray Nameh
Jugaad Guray Nameh
Sat Guray Nameh
Sri Guru Devay Nameh

Poem meditation:

The Guest House by Rumi

April 2021 Materials

Click an image below to download.

Mirka Kraftsow - Peace illustration




Centering thoughts for chakra empowerment

March 2021 PROGRAM

Special focus on the art of pranayama:
Deepening our breath awareness and capacity

• Five Pranas chant
• Function of the pranas in our system
• Integrate simple sound in our movement
• Explore our breath threshold
   • 1) Directional flow of breath
   • 2) Explore ratio and threshold with our breath


Listen to the 5 Pranas Chant with Mirka (music by Rafael):

Here is the text of the chant:

5 Pranas Chant - Long Version

Five Vatas-Pranas-Vayus

Pranayama for March 7:

This is a traditional way to focus the mind body on breath awareness practices.
Finger/phalanges counting for focus




Sutra 1-20
Sraddha Virya Smrti Samadhi Praijna Purvakah Itaresam.

SRADDHA = the place where the heart can rest, place of refuge.
VIRJA = courage,energy strong will.
SMRTI = memory, study.
SAMADHI = contemplation, perfect concentration.
PRAJNA = higher knowledge, true wisdom.
PURVAKAH = preceded by, anterior.
ITARESAM = for others

Commentary from Bernard Bouanchaud



Gayatri Mantra

Om Bhur Bhuvaḥ Swaḥ
Tat-savitur Vareñyaṃ
Bhargo Devasya Dheemahi
Dhiyo Yonaḥ Prachodayāt

Mirka’s rendition, with beautiful music by Rafael:


Additional Chant for February:
Asato Ma Sadgamaya
Listen to this version by Ravi Shankar and George Harrison!