Tree Pose, Sufi Mother's Breath & Firefly Meditation

Asana Practice (Yoga Posture)

Tree Pose

  • Stand tall, shoulders back, belly button pulled into the spine, eyes forward on a single non-moving point.

  • Spread your toes, shift your weight to one leg, keeping a micro-bend in your knee.

  • Raise your other leg and place the sole of your foot either on the ankle, calf, or thigh.

  • Once balanced, hold hands at heart center, or raise arms above your head.

  • Inhale and exhale slowly and deeply, relaxing all the muscles in your face.

  • Hold for a count of 10. Repeat on other side.


  • Improves posture and elongates the spine.

  • Strengthens the knees, ankles and core.

  • Opens the groin.

  • Helps with balance and centering.

  • If keeping your balance is difficult, you can practice Tree pose standing against a wall.

Pranayama Practice (Yoga Breathing)

Sufi Mother's Breath

  • Sit comfortably.

  • Exhale with a sigh to reset the diaphragm.

  • Breathe in through your nose for a slow count of 7. Hold your breath for a moment.

  • Breathe out through your nose for a count of 7. Hold your breath for a moment.

  • Repeat several times repeating the following mantra:

I breathe easily knowing that

I am safe and secure


  • Promotes a feeling of being deeply nurtured.

  • As with all deep-breathing exercises, the increased flow of oxygen improves the complexion and cleanses the inner organs.

  • Gives a feeling of calm and peacefulness.

Dhyana Practice (Meditation)

Firefly Meditation

  • Sit tall in chair with your feet flat on the floor, arms at your sides with your palms face up. You can also sit on the floor in easy seated pose.

  • Exhale completely.

  • Inhale through the nostrils, imagining a white light surrounding your entire body.

  • Exhale through the nostrils, imagining light emanating from every pore of your skin.

  • If you wish, call on the Spirit of the Firefly and ask:

Be with me and help me to emanate light

as naturally and effortlessly as you do.

  • Continue for a three to five minutes.


  • Improves your sense of personal boundaries.

  • Protects you from others draining your energy.

  • Prevents you from taking on other people’s emotions and energies.

  • Calms the mind.

  • Promotes a sense of peace.

Mantra (Positive Affirmation)

When you are feeling stressed at any time during the day, try repeating a mantra, or positive affirmation. Repeating a mantra will allow you to feel peaceful and obtain a calm mind.

  • Sit comfortably.

  • Close your eyes.

  • Focus on the breath.

  • Repeat the following mantra:

My approach to life is calm,

confident, and focused.

  • Continue to focus on the breath while repeating your mantra for several minutes.

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