8.00 – 9.15 Yoga class with massage (especially of the feet), foot movements, stability postures of the cat, the mountain, the elephant, and Mula Bandha.

Meditation on the seed and the growing plant.

Chakra Scanning

10.30 – 12.30 Meditation on the phrase: “I feel stable and I trust others”… write and then share.

Theory on the first chakra

Exercise: I am my feet and we feel pained… at the end, notice what has emerged and talk about it with a partner.

Rebirth: from the foetal position, meditation and sharing.

15.00 – 17.00 Barefoot meditative walk in the woods and sharing

Optional: do the seed meditation with the body and sharing

17.30 – 18.30 Tribal dance with Djembe

Optional: recitation of the Bija Mantra Lam and sharing

Nidra Yoga

Guilt.

Movement of the pelvis, of the hips, quick cat, quick little dog and lizard.

“He krsna karuna sidhu dina bandhu”.

Emotional sublimation: think of a difficult and negative situation you have lived through and write at least 5 things you are grateful for having lived this experience.

Enter Kapotasana (pigeon pose) and stay for 3 minutes on each side. Visualise the seat of the second chakra and chant the Vam mantra continuously, trying to perceive the vibration in the abdomen. Repeat on both sides.

Meditation in movement: in Marjariasana (cat pose) meditate on the colour orange in the area of the second chakra. Imagine this colour growing brighter every time you breathe. The colour orange expands along the whole spine. Start to speed up the movement and the breath until everything becomes very fast. Start to slow down and now inhale deeply and exhale all the air completely, holding the breath for a few moments. Relax the neck and inhale very slowly. Relax in child's pose while you visualise the colour orange enveloping you entirely in a luminous sphere.

I have the right to feel and to feel alive.

I deserve pleasure in life.

Draw a large vase and fill it with drops of water. Each drop must contain within it a positive emotion you have felt today. In total you must fill the vase with 6 drops. What are your 6 drops?

The free dance: begin by lying on the ground and imagine floating on water and, slowly, transform yourself into that same water. Now the dance begins. The fingers start to flow and so does the whole body, limb after limb. Now let yourself flow completely as you find yourself standing, letting the water dance inside you.

The Sacred Water: there is a bowl of water in the centre of the circle. The whole group chants the mantra “Om Namo Bhagavate Vasudevaya” continuously, bringing attention to the water. The eyes close and the intention is brought to the water after it has been poured into your own glass. What do I want to drink? And the second time: what do I want to purify myself from? The members of the group can say it out loud or say it mentally.

The choice: draw two circles representing two situations in which you are undecided. Go first to one side and feel what you perceive, then go to the other side and feel the difference. Which do you choose?

Yoga practice: Kapalbhati.

Why do you need to control situations and people?

Draw an altar in which you place the various elements of the third chakra and say a prayer to rebalance this chakra. Explain what the various elements represent for you.

Place your hands on the 3rd chakra and visualise the colour yellow. Run on the spot keeping your knees high and taking care not to put your heels on the ground. After 60 seconds breathe deeply, lifting your arms upwards, arching your back and then relaxing it downwards with your belly resting on your thighs. The knees are bent and the exhalation is through the mouth. Repeat three times and then place your hands on the 3rd chakra and with your mind bring all the energy, warmth and power to the nourishment of this chakra. Visualise the colour yellow radiating out.

Walking exercise: centring, walk normally, walk as if you were under stress, walk as if you didn't know what to do, as if you had no purpose, walk as if you knew what to do and where to go.

The dance of the third chakra: hands on the solar plexus, the sun is inside you and begins to make it move, the arms are along your sides and as they move they radiate the colour yellow.

Make the shape or the drawing of the sun around you and feel that you are that sun.

Chop the wood with the sound ah!

Partner work: the sense of control.

The sculpture: let ourselves be moulded by the partner however they wish. We stay in the position to feel it and finally we choose the position we want, to feel our will again.

The laughter exercise: you are a warrior and you are about to enter a traumatic situation. Put on your armour. Choose three things as armour. Enter the past and use that armour. Listen to how you feel and now try to relive it all in reverse, as if it were a cartoon running backwards. It is all fast. Observe an aspect of yourself that you don't like and look at it from above as if it were truly funny, and start to laugh a lot so as to transform it.

The fire. We write down what we would like to change, we digest it and throw it into the fire. Everyone in a circle with hands joined.

Floor twist with Ram mantra.

Pranayama - anuloma viloma, forced breath, angel's heartbeat, katichakra, savasana: thank every single part.

Assisted pranayama, in child's pose

Assisted massage

The mirror: empathy and compassion on both sides: both for the one who is the mirror and for the other

Partner: the expanding point. Touch a point and make it expand

The forgiveness game. Everyone in the circle of forgiveness with hands joined and backs turned to the centre of the circle. We let go of hands and walk outwards towards a person to forgive. Then we return into the circle.

Make a list of the people you have loved: what is the general thing that links them? What makes you love someone?

Exercise to forgive: first recharge your hands while seated, imagine giving light and love to a person you wish to forgive.

Imagine there is a person to forgive: write down their qualities that you can appreciate.

Breathing through the circle.

Touch to the heart, tell your partner what you love most, keep changing partner.

Floor twist posture repeating yam, visualising the colour green flowing down the arms.

Reflective listening.

“Sa Re Ga Ma” and “Radhe Bomb”.

Inner dialogue to explore forgiveness.

Listening and dialogue. The person has 5 minutes to speak about something written on a slip of paper. It can be a creative thought and you can make up whatever you like.

The theatre scene: themes are assigned and you have to invent a theatre scene.

The letter: write about moments when you were unable to communicate something when you would have liked to. Imagine communicating it… write now what you would have liked to say.

Dialogue with the inner child: right hand and left hand.

How do you feel? Why do you feel this way? I like you… what can I do to make you feel better?

Group: one person tells the group what they would like to hear said to them, and everyone sings those words together, accompanied by music.

Tell your partner a dream you have had and the partner tries to interpret it. They may ask questions.

Imagine in detail a situation you desire and explain it to the group. Law of attraction.

The list of the ideal man and woman.

Ask questions and answer with a scale from 1 to 10 or with yes or no.

The photo: standing in front of the person, blink once to look at and visualise the person, seek out the sensations and qualities.

Give a meaning to one of the words: forest, water, dream, word, tiger, heart, earth.

With your eyes open, look at the person in front of you and notice everything you see. Repeat, but with your eyes closed, holding their hands. You must say aloud what comes to your mind and what you visualise.

Temple visualisation.

Programme in the temple at 5 in the morning with the plant ceremony, meditation with a walk in the woods with Japa.

Asana practice with preparation for Sirsasana.

Theory on the Seventh Chakra.

Rebalancing and strengthening of all the Chakras with Bija Mantra and visualisation.

Visualisation entering the seventh Chakra.

Exercise to see Divine Grace and the miracle in our life. Written and shared.