Rasa Practice

Emotions should arise naturally from within, without force, allowing them to be felt completely and integrated until they become familiar and natural.

 

Stage One​: 5 Minutes 

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Laugh: Sit upright with a relaxed spine, shoulders loose. Laugh loudly from your belly, letting the sound come naturally. Allow your body to move—shake your shoulders, tilt your head, or sway slightly. Engage your facial muscles fully; let joy fill your chest and throat.

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Stage Two: 5 Minutes

 

Cry: Lean slightly forward, keep your eyes open or half-closed, and allow tears to flow freely. Sobs, sighs, or gentle rocking are encouraged. Let your body fully express grief—shoulders may slump, hands may clench or cover your face—follow the natural urge.

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Stage Three: 5 Minutes

 

Be angry: Sit or stand, open your eyes wide, and breathe in fast, short bursts. Clench your fists tightly, tighten your jaw, and tense your muscles. Punch the air, stomp lightly, or shake your arms. Let your body express the raw energy of anger without restraint.

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Stage Four: 5 Minutes

 

Show Ego / Bravery: Straighten your spine, lift your chin, and expand your chest. Plant your feet firmly on the ground, make strong gestures with your hands or arms, and fix your gaze forward. Feel the warrior energy: confident, alert, and fully present.

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Stage Five: 5 Minutes

Be fearful: Allow yourself to imagine the worst possible outcome. Let your body tremble naturally, breathe irregularly, and tighten muscles as needed. Your eyes may dart, your shoulders may rise, or you may instinctively curl slightly. Follow the instinctive response of fear.

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Stage Six: 5 Minutes

Show Disgust: Focus on something repelling or unpleasant. Wrinkle your nose, frown, or shake your head. Let your body recoil naturally, lean back, or pull away if it arises. ​

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Stage Seven: 5 Minutes

 

Be surprised: Open your eyes wide, raise your eyebrows, gasp or slightly jump. Let your hands, shoulders, or torso respond spontaneously. Do not restrain the suddenness; let the body mirror the shock or astonishment completely.

 

Stage Eight: 5 Minutes

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Sit comfortably, lift your pelvis slightly, then drop it rhythmically while producing a “Bum” sound. ​

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Final Stage: 20 Minutes

Sit quietly for 15 minutes. Relax your body completely, close your eyes, and observe your thoughts without judgment. Let your mind settle, noticing emotions and sensations without interference, cultivating awareness and inner calm.