oshomandala
 
  first stage: 15 minutes
with open eyes run on the spot, starting slowly and gradually, getting faster and faster. bring your knees up as high as possible.
breathing deeply and evenly will move the energy within. forget the mind and forget the body. keep going.

second stage: 15 minutes
sit with your eyes closed and mouth open and loose. gently rotate your body from the waist, like a reed blowing in the
wind. feel the wind blowing you from side to side, back and forth, around and around. this will bring your awakened
energies to the navel centre.

third stage: 15 minutes
lie on your back, open your eyes and, with the head still, rotate them in a clock-wise
direction. sweep them fully around in the sockets as if you are following the
second hand of a vast clock, but as fast as possible. it is important that the
mouth remains open and the jaw relaxed, with the breath soft and
even. this will bring your centered energies to the third eye.

fourth stage: 15 minutes
close your eyes and be still
 
     download music here