VINIYOGA with MIRKA KRAFTSOW
VINIYOGA with MIRKA KRAFTSOW

Sunday Sangha – Monthly Home Retreats

SUNDAY SANGHA

Planting Seeds of Love and Wise Action

Mini Home Retreats

First Sundays of the Month in 2022

Live on Zoom

9:00am-12:00pm pacific time

Next session: October 2nd, 2022
Livestreaming from Venice, Italy!
REGISTER NOW!

Program materials below.

Sangha Sadhana
spiritual practice with our beloved community

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

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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…
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• 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.”

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Time:
9:00am-12:00pm
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Pacific time

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Remaining 2022 Dates:

Oct 2, Nov 6, Dec 4

For more information or questions contact Mirka.

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Register Now for October 2nd, 2022:

Sunday Sangha
Home Retreat
9:00am-12:00pm pacific time

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

JULY 2022

Ganapati Mudra, a Meditation to Remove Fear of the Future, the Mantra Atma Hrdaye, Detoxing our Heart Meditation.

Click here to view/download.


JUNE 2022

Ra Ma Da Sa Sa Say So Hum chant

Ra Ma Da Sa Sa Say So Hum chant


MAY 2022


APRIL 2022

Ayur Mantra Healing Chant

PRANAYAMA

March 2022

Five Pranas Practice with Hand Mudras
View/Download Practice Packet Here

March 2022

A LITANY OF BELONGING
by Richard Rohr

At many of the Center for Action and Contemplation’s conferences, we read the following call and response with those gathered, both in person and online. We invite you to read it aloud to yourself and feel truly welcomed—all parts of you, especially those that culture or church have denigrated.

We would like to let you know that you belong:

People on all parts of the continuum of gender identity and expression, including those who are gay, bisexual, heterosexual, transgender, cisgender, queer folks, the sexually active, the celibate, and everyone for whom those labels don’t apply. Response: I belong.

People of African descent, of Asian descent, of European descent, of First Nations descent in this land and abroad, and people of mixed and multiple descents and of all the languages spoken here. Response: I belong.

Bodies with all abilities and challenges. Those living with any chronic medical condition, visible or invisible, mental or physical. Response: I belong.

People who identify as activists and those who don’t. Mystics, believers, seekers of all kinds. People of all ages. Those who support you to be here. Response: I belong.

Your emotions: joy, fear, grief, contentment, disappointment, surprise, and all else that flows through you. Response: I belong.

Your families, genetic and otherwise. Those dear to us who have died. Our ancestors and the future ones. The ancestors who lived in this land, in this place, where these buildings are now . . . we honor you through this work that we are undertaking. Response: I belong.

People who feel broken, lost, struggling; who suffer from self-doubt and self-judgment. Response: I belong.

All beings that inhabit this earth: the two-legged, the four-legged, winged and finned, those that walk, fly, and crawl, above the ground and below, in air and water. Response: I belong.

February 2022

The Great Bell Chant
Read by Thich Nath Hanh, chanted by brother Phap Niem.


Thich Nhat Hanh“To begin this year anew, we should reflect on these simple questions:
· What have I done during the year?
· Have I been able to produce feelings of joy and happiness during my days?
· Have I been able to take care of the painful feelings during the year?
· Have I been able to handle them, to calm them down, so that I will not be a source of suffering for myself and for other people?

With mindfulness, we can produce a feeling of joy whenever we want, because we are a practitioner. We can produce these feelings for ourselves, and everyone we love. Have we done that this year?

We can learn how to calm down painful feelings, and even transform them into something better, like compassion, friendship and forgiveness. Pain and pleasure are all organic, like love and hate. If we do not know how to handle love, it can turn into hate or anger. If we know how to handle hate and anger, we can turn it back into understanding and love. If we do not know how to handle painful emotions, we are going to repeat that in the new year, and the new year will not be very new.

The value of the year depends on the value of acting, of our way of life. With mindfulness, we can improve the quality of our life, of our days, our months, our years.”

– Thich Nhat Hanh


Saha Na Vavatu – A Mantra for Personal Peace and World Peace

Saha Na Vavatu - Chant for Peace

Chant along with Mirka!

Chakras for emotional balancing:

Chakras emotional balancing

Chant:

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

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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

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Pranayama for March 7:

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



FEBRUARY 2021

DOWNLOAD FEBRUARY 7th PRACTICES HERE

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

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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!