So we shall begin with the breath.

And the breath too is sacred.

Everything about you is sacred.

Everything about this whole universe is sacred.

So with sacredness we begin,

with sacredness we end,

and in sacredness we live.

Sometimes things keep coming up.

We continue to watch

from behind,

experiencing them, watching them as they pass.

So quick breathing, vigorous breathing until you feel the lightness.

It can be worked from the belly upwards and out.

Now try and see if you can have the breath moving up and down.

More deeper, longer. Rhythmic breathing.

Reaching to the base,  first centre, between your anus and your genitals – then rising upwards to the seventh centre, the top of the head.

You draw the breath in,

the breath goes all the way down,

then as you exhale

it rises upwards.

You have to visualize,

and follow up with the breath.

As you take in the breath, it goes all the way down.

And then as you start to release the breath,

you follow the movement of the breath up to the top of the head.

As the breath moves out,

there is a movement upwards to the top of the head.

So the breath helps you to have a movement going down all the way

and then rising upwards to the top of the head.

You are completely there with this activity, this exercise,

with this Krya, with this technique.

It is no more mechanical.

You are behind it.

You are with it.

You can even have a variation.

But I leave it to your own spontaneity.

You can have stops in between the in-breath and the out-breath,

either when the movement is all the way down,

or when it is on the top,

or even in the middle, in the heart.

It is yourself you are working with,

you have therefore all the freedom

and the liberty and the privilege

to howsoever work with yourself.

Arya Vihar Ashram