The attention on your breath.

The observation.

Reach to yourself.

Being aware of yourself as the observer.

Observing your breath,

come to a quiet awareness of yourself as the observer.

Bring your attention inward.

Be concentrated.

Through this inward concentration

come to a stop in your being.

Relaxed and complete.

Be aware of the mind’s wandering.

The attention on the breath then to attentive self-awareness.

Be concentrated in the heart.

Relaxed and yet sharp.

Use the breath as the reference to come to,

anytime that the mind wanders.

Come back to yourself.

Be alert and sharp.

If there is sleepiness – lethargy  –

breathe vigorously for some time.

Vigorous breathing – starting like a steam engine.

Slow first and then picking up speed.

Then deep and long rhythmic breathing.

Using your observation, your attention.

Coming back to yourself.

Coming to poise in yourself.

Centred in yourself.

Arya Vihar

26 October 1995