Begin with the Vigorous breathing –

Followed by the rhythmic breathing –

The energizer followed by the harmonizer.

Keep with the breathing;

It will bring you close to yourself – the self-presence.

Watch over the breath as you breathe in and breathe out,

Ten minutes – long breath, deep breath,

And yet strong enough to keep you centered,

It will bring you to a stop in yourself.

It will draw you in.

If you stay with the breathing,

And you keep it strong enough,

It will keep you awake,

It will keep you sharp,

It will keep you alert.

Keep the breathing going,

You will feel the tightening of the breath,

And that is a good sign –

It means you are turning in – going in.

Through the breathing you are settling into yourself,

Into the quietness of yourself.

Feel for that quietness as you breathe long and deep

And yet strong enough to be able to hear it,

To be able to keep you energized.

Stay with the breathing.

Through the breathing enter deep into yourself,

The quietness of yourself.

Through the breathing to arrive at being centered in yourself,

Arrive at being stopped in yourself.

Breathe in, breathe out.

Watch over the breath as you breathe in and breathe out,

All the way in, all the way out.

Fill up completely, empty out completely.

Through the breathing to reach to a stop in yourself,

Through the stop to reach unto meditation – in yourself.

To arrive at and feel and settle in the quietness of yourself,

Ultimately the deep silence,

The profound silence of your Being.

We will finish of with five minutes of chanting.

Take a deep breath each time before you chant.

Asato Ma Sad Gamaya

Tamaso Ma Jyotir Gamaya

Mrityor Ma Amritam Gamaya…

From incompleteness reach me to completeness, Oh Lord, this is a prayer

From darkness reach me to illumination, to light, Oh Lord, this is a prayer

From death reach me to immortality, Oh Lord, this is a prayer

Do not forget to take a deep breath each time before you chant.

Deep breath – you are once again centered in yourself.

Deep and long breath, it will center you in yourself.

We will stop here for this afternoon.

Arya Vihar

6 April 2002