We will do the Vigorous breathing.

Bring your attention on the breath and breathe.

The stronger, the better, until you arrive at a lightness.

If you have not arrived at a lightness, repeat the breathing – practice.

This is a preparation for being able to enter into yourself – so do not hesitate.

 

If you have arrived at a lightness,

Follow up with the Rhythmic breathing –

If you have not, repeat the vigorous breathing.

Just keep practicing.

Be relaxed throughout, there is no hurry.

When you feel the lightness,

Follow up with the rhythmic breathing from one nostril,

Then from the other –

Then alternate.

 

If things come up allow them to pass – this is the practice.

Let them come and let them go.

There may be thoughts,

There may be feelings, emotions, memories –

Pleasant, unpleasant – be a witness unto yourself.

The breathing will help you.

One side first, then the other, then alternate –

Long, deep, strong breathing.

Breathe in, breathe out.

Stay with the breathing and nowhere else –

Nothing else is your concern.

 

Meditation at the beginning is a training like anything else,

And yet it is more subtle and most important.

Breathe in, breathe out –

Fill up completely, empty out completely.

Breathe in, breathe out –

Fill up completely, empty out completely.

Stay with the breathing.

It will keep you alert –

It will keep you sharp,

And aware of yourself,

Otherwise you will fall away, even so fall asleep.

Besides you may occupy yourself with your thoughts,

Which is what you normally do in the day,

While here now you have to be ‘supranormal’.

You have to go beyond your thoughts –

You have to go beyond all that you identify with.

You have to enter into that quiet space,

The silent space of your Being,

And these are the steps leading to that.

 

If thoughts come up, allow them to pass.

They do not belong to you – remember that.

See them as a flow of forces in the form of thoughts.

They are universal –

The same thoughts can appear to anyone and everyone.

So relax – emotions will come up.

Let them come and let them go,

While you remain a witness at the same time.

We are with you and you are with yourself.

 

Breathe in, breathe out.

When you breathe in from one side,

Then the other and then alternate,

You are balancing your Being –

You are harmonizing your Being.

It is then that automatically you are in meditation.

It will come – you have to be patient with yourself.

Just as patient as I am with you!

 

“There is many a time when I would like to be in America,

Taking care of a museum or so…

(Making fun of Chiara who was looking for a job in a museum in America),

But we are trying to help you to take care of yourself first,

Before you can take care of anything else.

Then why America?

The whole world belongs to you,

And not only this world – but worlds and universes.”

 

Through the help of the breathing you have to draw yourself in.

You have all the time in the world,

For you truly live in eternity –

Of course presently you do not have the feel of it –

You do not have the sense of it –

At the same time you have to develop this intensity,

And that is why we push you through the daily rhythm.

It may be hard for you –

That is why people like us are not very popular –

You will want to run away,

But you cannot run very far –

Next life you will have to return.

 

So it is better you do this as quickly as possible,

And then, when you are done with it, you can run away.

Then even I will run away.

At this moment I would love to be in Ladhak –

Roaming the high mountains,

And with a state like mine –

I would sure enough appreciate a place like that.

We all want to be elsewhere,

But let us begin by being with ourselves,

That is the idea of meditation.

When you are with yourself,

You can be anywhere and everywhere –

So breathe to be with yourself.

 

This is not the normal way you breathe,

And you are hardly aware of your breathing in your daily living.

Here we will make you aware of your breathing,

And we hope to make you aware of yourself –

And to enter deep into yourself.

Take a long, deep breath,

The longer the better.

This is not normally how you breathe,

But it is extremely healthy – physically and mentally.

It will also quieten you.

It will draw you in –

Bring you to a stop in yourself.

Then you have to stay with the stop and you are in meditation.

 

For us meditation has a larger meaning.

Meditation is the whole of your life.

It involves your daily living –

Your actions, your movements, your interactions,

And how consciously they are done.

In Sanskrit it is called sadhana,

And those who are involved in sadhana are called sadhaks.

They include the whole of life in meditation.

Meditation is not only sitting with your eyes shut.

It is also when you have your eyes open and you are moving about –

Where you are conscious of every movement –

Outside and inside –

Feelings and emotions –

Inner activities and outer activities –

The deeper levels of your consciousness,

And the higher levels of your consciousness.

To open yourself to this kind of meditation you need continuous practice.

You normally live a very limited consciousness –

Here we are hoping to open you out to an increasingly greater field of consciousness.

 

Keep to the breathing,

Breathe in, breathe out –

Long breath, deep breath, strong breath.

You can always take a few moments of rest in between.

Relax, look around – allow your mind its full expression.

Travel to America through your mind, travel to Ladhak.

 

(Making fun of both Chiara and Marcello who were planning to go to Ladhak and America).

 

It is cheap and free,

And the quickest way of travelling,

Without any jet-lag or hangovers afterwards.

What do you think I do when I am sitting here taking your meditation?

I am travelling everywhere,

And at the same time working out the construction of the ashram.

You can do so many things with your mind if you are the master of your mind.

 

So breathe in, breathe out.

When you breathe in from one side,

The left side, Ida – that is your moon side.

It is the feminine side of your Being.

When you breathe in from your right side, Pingala,

It is your sun side,

It is the masculine side of your Being.

To have both of them in harmony is to open yourself –

To the awakening of the force –

As a result of arriving at a quietness in yourself.

 

This force travels upwards through the primal channel,

Sushumna in the spine –

Which requires great preparation –

Passing through all the seven centres,

Opening them out,

Carrying you to higher and higher levels of consciousness.

Then you will never be the same again.

 

Whatever that comes up allow it to come,

And allow it to pass.

Let it flow like a river,

While you are as if sitting by its bank.

This is important.

You are watching the traffic.

You are sitting by the side of the road,

And you are watching the traffic.

Let it come, let it pass –

Be a witness unto yourself.

 

You will feel the pressure of our force in your spine,

And in your chest.

You will also feel the pressure in your head.

Keep the breathing long – the longer, the better –

Deep – the deeper, the better.

Strong, strong enough to be able to keep you energized.

At the same time you should be able to hear it.

It will keep you centred.

Normally you are centred everywhere, elsewhere, outside yourself.

These are the moments when you are reaching to being centred in yourself –

Not centred in your thoughts, not centred in your emotions.

You are watching them,

You are aware of them.

They rise in you and they pass away.

Allow them to do so.

Let them come and let them go.

 

Breathe in – continue to breathe long, deep and strong.

Breathe in, breathe out –

Keep the rhythm going.

It is the rhythm of your soul.

The longer you make the breath,

The quieter you will become.

 

You will notice that agitation makes for short breaths,

If you have noticed yourself or anyone else during the daily living,

When you are agitated the breath becomes quick and short.

Therefore if you make the breath long and deep there will be no agitation,

You will reach to a calm in yourself, a quietness.

You will start to become aware of an inner quietness –

An inner calm.

Feel for it, open yourself to it.

 

There is no need for struggle.

Meditation can never happen in struggle.

You have to feel good with yourself.

Of course to arrive at meditation,

You have to allow for whatever flow that comes up in you,

Without blocking it,

And to let it pass.

This is the practice,

Let it come, let it go.

 

The breathing will help you –

Long, deep and strong breathing.

You can take breaks in between.

You are all beginners.

Some of course are not so!!

They have been at it for many years –

But still I tell you, you are all beginners.

Breathe in, breathe out.

 

Allow yourself to relax.

Remember to relax.

Feel at home.

The body is your home.

Even this place is your home.

It all depends on how you see it.

There is a lot of difference between home and house.

A house is something you buy,

A home is something you make.

 

Stay with the breathing –

And you will be intoxicated.

Talking about it I am getting intoxicated.

Long, deep, strong breath.

Keep the rhythm going –

Breathe in, breathe out.

Open yourself –

Open yourself to the inner quietness.

You are open to your thoughts,

You are open to whatever that comes up,

But at the same time you are also a witness,

And you open yourself to that –

Which is behind and beyond your thoughts,

Which is something you normally do not do.

If you allow yourself to relax and follow the instructions,

It will start to happen.

 

This is the journey of yourself.

We make external journeys –

This is the internal one.

This is the most important journey of your life.

Breathe in, breathe out –

Keep the rhythm going.

Believe in yourself – you will arrive.

Long, deep, strong breathing.

 

We will chant for ten minutes.

We will chant the Gayatri.

Take a long, deep, strong breath each time before you chant.

Empty out of breath completely,

Fill up completely and then do the chant each time.

Just follow me.

 

(Chanting the Gayatri mantra for ten minutes)

 

Om Bhur Bhuvaha Svaha

Om Tat Sat Savitur Vareniam

Bhargo Devasya Dhimahi

Dhiyo Yo Naha Prachodayat

 

This is an ancient chant –

Be inspired unto yourself.

This is its meaning in its essence –

‘May the glorious light of Savitri, Godly light,

Illumine the whole of our Being.’

Not just a part of our Being,

But the whole of our Being.

Therefore it is a journey.

There may be moments of illumination,

But they are only moments,

And we are not satisfied with that.

We will continue on the journey –

So that the whole of our Being reaches to illumination,

The whole of our self reaches to Light –

A total enlightenment.

This is a prayer for a complete awakening –

For a complete enlightenment.

Enlightenment is a process –

There is no such thing as ‘instant enlightenment’.

 

(The chanting continues)

 

Now gradually draw yourself in with the help of the chant.

It was strong chanting before –

Now you have to gradually draw yourself in –

By drawing the chant inwards,

And reducing the volume of the chanting to a whisper.

 

(He continues to chant while gradually reducing the volume)

 

In silence now continue with the breathing,

Long, deep, strong breathing.

Whatever that comes up – thought, whatever –

Allow it to come, allow it to pass.

Be a witness –

While with the help of the breathing you gaze inward,

Deep into your heart.

 

This is gazing meditation.

You turn your gaze inward.

You are looking in,

You are resting within,

For ten minutes we will gaze inward.

It has to be continuous gazing, resting within.

There is no stress.

The breathing will help you –

Long, deep, strong breathing.

You are gazing into yourself, deep in your heart.

You are resting your gaze within –

Deep in your heart, Anahata centre –

While you breathe long, deep,

And yet strong enough to be able to hear it.

It will help you to stay centred.

Long, deep, strong breathing,

And you are resting your gaze within.

 

If thoughts come up allow them to pass –

They are no concern of yours.

Whatever that comes up, allow it to pass.

Stay with the breathing –

It will help you to stay with yourself.

You are resting your gaze within,

While you continue with the breathing –

Long, deep, strong breathing.

For ten minutes we will remain so.

You are resting within,

Your gaze is turned inward –

Deep in your heart,

While you are breathing long and deep,

Strong enough to keep you energized,

And to keep you centred.

Feel for the inner quietness,

While you rest with your gaze turned inward. 

 

Now we will turn the gaze outward, for five minutes,

But not entirely outward.

Keep slightly open your eyes,

But you are neither looking in, nor looking out.

Rather you are gazing in the direction of the tip of your nose –

You are just resting your gaze in the direction of the tip of your nose.

Your eyes are slightly open,

But you are neither looking in, nor looking out,

While you continue with the breathing.

Rest easy as you gaze.

Your eyes are almost shut, only slightly open,

As you rest your gaze in the direction of the tip of your nose.

Again, I repeat, you are not looking at your nose,

But gazing in the direction of the tip of your nose.

If you are relaxed enough,

It will give you a sense of self-awareness.

You have to do this continuously –

Just resting your gaze continuously –

In the direction of the tip of your nose.

That is when it will be effective,

And it will bring you to self-awareness.

 

Don’t seek and struggle for it –

Just rest easy with your gaze in the direction of the tip of your nose.

Remember that you are resting,

Remember there should be no tension,

There should be no stress –

Neither in the eyes, nor in yourself.

I repeat, whatever that comes up allow it to pass.

Your gaze is directed to the tip of your nose,

Without really looking at the nose.

 

Now we will turn the gaze inward once again,

But deep in the sixth centre, between the eyebrows.

For five minutes turn the gaze to the sixth centre –

Deep in the centre,

While you continue with the breathing –

Long, deep, strong breathing.

Keep your gaze centred in the Agnya centre,

For five minutes continuously.

Whatever that comes up allow it to pass.

Long, deep, strong breathing.

It will help you to stay centred,

It will keep you energized.

You are being with yourself,

And your gaze is centred in the sixth centre –

Deep in the centre – between the eyebrows.

Feel the centre through the help of the gazing.

It has to be done from inside –

You are gazing from within,

Deep in the sixth centre – five minutes.

You will feel the force working in you,

While you continue to stay centred in the sixth centre –

While you rest the gaze in the sixth centre.

 

Now once again we turn the gaze outward,

In the direction of the tip of the nose for five minutes,

While you continue with the breathing –

Long, deep, strong breathing.

Eyes slightly open – neither looking in, nor looking out.

Your gaze is directed in the direction of the tip of your nose,

But not looking at the nose.

Eyes slightly open,

Otherwise your attention will be drawn outward, to things outside.

In this way you will reach to self-awareness –

It will make you aware of yourself.

Eyes are slightly open.

They should not be shut completely otherwise you will go in.

Slightly open,

But not more than slight,

Otherwise you will be drawn out.

This is neither in, nor out.

You are not seeing the nose.

You are not looking at the nose.

You are gazing in the direction of the tip of your nose.

 

Now we shift the gaze to the top of the head,

The seventh centre, Sahasrar.

Turn the gaze from inside upward to the top of the head.

It has to be from inside,

And upward to the top of the head and nowhere else,

Continuously for five minutes.

You are resting your gaze in the seventh centre,

While you continue with the breathing,

Long and deep, strong enough to keep you energized.  

The breathing will help you to centre your gaze,

Deep in the centre.

Whatever that comes up, allow it to pass.

 

Now once again we turn our gaze outward –

In the direction of the tip of the nose, for five minutes.

Eyes slightly open, while you continue with the breathing –

Long, deep, strong breathing.

You are neither looking out, nor looking in.

Eyes only slightly open,

Gazing in the direction of the tip of your nose –

Five minutes continuously.

Eyes only slightly open – not too much,

Otherwise the things outside will come into your vision.

Long, deep, strong breathing.

 

Now once again we turn our gaze inward,

And once again to the heart centre,

Middle of the chest – Anahata centre,

Deep in the centre.

You are gazing inward into your heart centre.

Long breath, deep breath, strong breath.

You are resting with your gaze turned inward,

Deep in the heart centre – middle of the chest.

You are resting with your gaze turned inward –

Deep in the heart centre – continuously,

While you continue with the breathing,

Long, deep, strong breathing.

 

We will stop here for this morning.

Blessed Be.

 

 

 

Arya Vihar

5 August 2006