As always begin with the Breathing Kriya – It always helps.

Vigorous breathing followed by the Rhythmic breathing.

 

Draw yourself inwards.

It is in the inner quietness you must allow yourself to settle.

Do not struggle with it, just allow yourself to relax, being at ease.

 

You can have your eyes open or closed,

But the idea is to have your attention turned inwards and nowhere else.

Settling inwards.

No association, no identification with any other thing –

Any other movement, thoughts or whatever.

 

You can begin with consciously relaxing in the body.

Feeling the body, being aware of the body –

Relaxing the body, being relaxed in the body.

Be comfortable in your posture.

You have to be at ease in the body, in the mind.

So relax, be comfortable.

You are at home and with friends.

You can feel every part of the body.

Relax it consciously.

You are the one who is relaxing the body.

You are not the body.

 

Then from there move to the breath.

Watch the breath.

Is the breath quick, rapid or slow?

Are you at ease with the breath?

Watch it for a while, observe it.

You are not the breath.

You are the observer of the breath.

 

So from the body to the breath,

You remain behind and beyond.

From there, feel yourself,

Come to an awareness of yourself in the body –

Distinct from the body and the breath,

Thereby settling inwards,

Drawing yourself into yourself,

To the entity that lives within the body,

To the Self that is not the body,

Not the breath and not the mind.

 

From the breath you move to the thoughts if there are any.

You watch the thoughts.

They come and they go.

You are distinct from the thought,

You are not the thought.

Be aware of that, realise that.

Draw yourself inwards.

You are at ease with yourself.

 

In that position you are relaxed with everything,

With your body, with the breath,

With your mind, with the outside.

You are at ease with the outside,

You are at ease with the inside.

There are sounds outside,

But they do not bother you,

For you are in harmony with yourself.

 

There is the sound of the wind, pleasant.

It does not draw you away.

You are still in yourself.

You feel the wind, you hear it,

But you do not loose yourself to the wind.

The wind is there, pleasant.

And you are there.

It is all within your awareness.

 

Silence

 

(Chirping of birds in the background)

 

The sound is within your awareness.

But you are free of the sound.

It cannot bother you.

 

You can use the breathing techniques if you need to relax,

If you are restless, if you are lethargic – tired.

And you can talk to us if you need help.

 

(silence)

 

Again as you draw yourself inwards,

Come to a concentration in the heart –

Take your seat in the heart.

Just as your body is seated on the cushion,

Let yourself be seated in the heart.

 

Whatever that comes up,

Allow it to rise and pass.

While you experience it,

Remain a witness.

 

(silence)

 

Continue to keep your seat in the heart.

 

(silence)

 

Our best wishes are with you for your meditation.

 

 

Panchmadhi

29 January 1997