Five minutes vigorous breathing,

Five minutes rhythmic breathing,

Five minutes turned within,

Five minutes watching the body –

Being aware of the body,

Five minutes turned within,

Five minutes watching the breath,

Five minutes turned within,

Five minutes watching thoughts,

Five minutes turned within,

Five minutes chanting Soham – Hamsa,

 

Soham………….

 

Be with the sound.

Watch over it.

 

Hamsa…………..

 

Soham…….Hamsa……. Five minutes,

 

Now five minutes turning within –

Remaining in silence.

Centred within.

Nowhere else, not with sound –

Not with the body, not with the breath –

And not with the thought.

Only remaining within,

Turn to the heart of your being.

 

Silence – turned within – Five minutes.

 

Now again chanting for five minutes.

 

Soham….Hamsa…..

 

And again in Silence, turned within –

Centred within.

And nowhere else.

Stay turned within –

Not with body, not with thoughts –

And not with the breath.

 

Silence – Five minutes.

 

Now from within we turn to thoughts,

Whatever thoughts that may appear,

Be with them –

Watching over them.

Watch how they appear, how they pass away.

Five minutes.

 

Stay with the thoughts, watching over them –

And nowhere else.

Not with the body,

Not with the breath,

Just being with the thoughts.

You do not have to seek them –

Whenever they appear,

Watch over them and keep letting them go.

Do not hold on to them.

Five minutes.

 

Now from the thoughts turn within.

Leave the thoughts –

Be nowhere else but within –

Settled in yourself.

Centred in yourself.

 

In Silence.

Shanti. Prashanti.

 

 

Arya Vihar

 29 October 1998