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Get in Shape with Kabbalah

Kabbalah - Drink the Power


Kabbalah Exercises


Get in Shape
Physically and Spiritually


Please consult your health care professional before you start any exercise program



KABBALH PHYSICAL AND SPIRITUAL EXERCISES

Based on the contemplations of A. Abulafia



On waking in the morning:

If you haven’t yet learned the Sefirot, start instead by contemplating your gratitude. Think of what you are thankful for and substitute a thought of gratitude for one of the ten Sefirot. You can be grateful for anything, your morning cup of coffee, the sun rising; whatrever. You will find that you have more than ten things to give thanks for even if you don’t think so at first. Watch how your days change for the better.

For those who wish to learn more, we have a section on the Sefirot.

Sit on a chair, the side of your bed or on the floor with your back straight. You just woke up so continue to keep your mind blank. Don't think about anything. Keep your eyes closed and focus on the inside of your eyelids.

You might see white and black clouds or patterns or flashes. This is the chaos of creation.

Breathe in deeply to the bottom of your stomach. Count to five and breathe out slowly counting to five as you exhale. Repeat for a total of ten Divine breaths. Savor each one as it enters and exits your body.

Repeat this series of ten breaths while focusing on one Sefirah.

Say the name of each Sefirah out loud, starting with Keter at the top of your head and work down to Malchut at your feet.

One by one, apply each Sefirah to yourself.

Examine yourself. “Turn it over and over for everything about you is in it.”

Consider your what you will be doing today. Which Sefirah needs to be emphasized or minimized?

Which Sefirot did you use yesterday? Which did you not use?


Repeat at lunch and in the early evening. This is the only exercise you will do 3 times a day. The following are only done in the morning.



The Three Mothers

Say out loud:

Aleph is air; it travels up and down the center of my body.

Mem is Good and Shin is Evil.

Mem is the right hand and Shin is the left.

Hold your palms out and say:

Mem is the right and Shin is the left.

Breathe in and out and say:

Balance the power of Evil against the power of Good.
Five Sefirot on the Right.
Five Sefirot on the Left.

Breathe in and out and say:

Cleanse the body, clear the Mind and fly to Heaven.



Breathing and the Alphabet

Stand or sit facing toward Jerusalem (east toward the rising sun)

Shut your eyes.

Keep your Back upright and your upper arms against your body and your lower arms extended with your palms upwards.

Imagine you are weighing the positive force in the right palm and the negative in the left.

Take ten slow deep breaths from the stomach. Hold it and let the breath out slowly.

Repeat while focusing on each letter of the Hebrew Alphabet. Visualize the image of the letter; one letter for each breath.

If you haven’t yet learned the Hebrew alphabet, contemplate your gratitude again. Watch how your days change for the better.

For those who wish to learn more, we have a section on the Hebrew Alphabet.



Do the following exercises while contemplating
the Universe and your place in it.


Extension and Space

Stand in your bare feet facing toward Jerusalem (east toward the rising sun)

Rom - Upward

Raise your arms up above your head with your palms facing each other about 18 inches apart.

Between your palms you will feel the warmth of the air.

Say out loud: This is the Universe. I am reaching beyond the Universe to Ein Sof.

Reach as you repeat the ten names of the Sefirot (or 10 things for which you are grateful).

Bring your arms down to the side of your body.

Tachat - Downward

Bend at the waist and lower your hands about 18 inches apart toward the floor.

Feel the earth.

Say out loud: I am reaching down into the world of The Shechina.

Reach as you repeat the ten names of the Sefirot.

Mizrach - Eastward

Turn your torso to the east and reach forward with your arms outstretched about 18 inches apart.

Return to the front and repeat for a total of ten times.

Maarav – Westward

Turn you torso to the west and reach forward with your arms outstretched about 18 inches apart.

Return to the front and repeat
for a total of ten times.

Darom – Southward

Turn your torso to the south and reach forward with your arms outstretched about 18 inches apart.

Return to the front and repeat
for a total of ten times.

Tsafon – Northward

Turn your torso to the north and reach forward with your arms outstretched about 18 inches apart.

Return to the front and repeat
for a total of ten times.



Breathing and balance

Stand facing toward Jerusalem (east toward the rising sun)

Keep your Back upright and your upper arms against your body and your lower arms extended with your palms upwards.

Raise your right foot and place it on your left calf. Hold it there for ten deep breaths.

Lower your foot and take ten deep breaths.

Raise your left foot and place it on your right calf. Hold it there for ten deep breaths.

Lower your foot and take ten deep breaths.



Head and Eye movements

Stand or sit facing toward Jerusalem (east toward the rising sun)

Move your head from your left shoulder to your right shoulder five times.

Move your head from your left shoulder to your right shoulder five times.

Raise your head high.

Move your head from your left shoulder to your right shoulder five times.

Move your head from your left shoulder to your right shoulder five times.

Look straight ahead.

Move your eyes from left to right five times.

Move your eyes from right to left five times.

Follow the course of the Holy Spirit as it moves through the Universe.

During each circle you must think of each of the 22 Hebrew letters (or ten things for which you are grateful).



The Five Movements of Transformation


Chakak – Engraved

Stand with your arms at your side. Raise both arms above your head with your palms facing inwards and your thumbs stretched out.

Lower your arms and repeat
for a total of ten times.

Chatzav - Cut
Raise your arms above your head with your fingers together. Imitate a karate chop downward.

Repeat
for a total of ten times.

Tsaraf – Welded

Stretch your arms in front you, pull them back behind you as far as you can go. Then bring them together.

Repeat
for a total of ten times.

Shakal – Weighed

Lower your arms with your palms open and facing forward. Raise your arms up to chest level and lower them.

Repeat
for a total of ten times.

Hemir - Exchanged

Stretch your arms downward at you side with your fists clenched. Move your arms as far left as possible.

Repeat
for a total of ten times.

Stretch your arms downward at your side with your fists clenched. Move them as far left as possible.

Repeat
for a total of ten times.



A Very Advanced Exercise

Don’t be discouraged if you can’t do this the first, second or third time. Try to do a little more each day.


231 Gates

Stand or sit facing toward Jerusalem (east toward the rising sun)

Envision a circle of gates. Within each circle is a letter of the Hebrew alphabet starting with Aleph.

Envision another circle within it. Within that circle is another set of Gates; each a letter of the Hebrew alphabet, starting with Bet.

Revolve the Aleph gate round to align with the Bet, then Gimel until the circle has been completed.
Then repeat with the Bet.

Continue until you have repeated the whole sequence.

Several combinations will feel more powerful than others or will remain in your memory. Write these down and then reduce your contemplation to those. You may find in the end you are left with only one combination.

This will be your personal letter combination for mystical meditation.


This is the last part of your morning exercise. Contemplate how Keidah relates to your morning exercise.


Keidah - Prostration in Worship

This is the way the High Priest lay before the Holy of Holies.

He lay flat on his face from west to east.

His arms were stretched forward above his head facing north and south.

His body makes the letter Aleph, One, before G-d.


Have a happy, stress free productive and prosperous day!






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