We will do the breathing.

Vigorous breathing followed by Rhythmic breathing.

 

(Quick, vigorous breathing)

 

When you feel the lightness,

Follow up with the rhythmic breathing –

One side (nostril),

Then the other,

Then alternate.

Ida, Pingala, Sushumna.

 

Long breath,

The longer the better,

Deep breath.

You should be able to hear it.

It will keep you centered,

It will keep you energized.

Breathe in, breathe out.

One minute to three minutes,

For each side and the alternating –

As much as you can manage.

Balancing both your sides,

Integrating them –

Energizing the three main nadis, channels,

To awaken the Force.

It requires you to stay centered.

Reach to quietness.

 

Breathe in, breathe out,

Keep the rhythm going.

Meditation is a practice –

Again and again it has to be done.

 

Stay with the breathing,

Stay with yourself.

Breathe in, breathe out,

Fill up completely,

Empty out completely.

Long breath,

Longer the better,

Deep breath,

Strong enough to be able to hear it.

It will keep you centered,

It will keep you energized.

Thoughts come up,

Whatever that comes up,

Allow them to pass.

They are no concern of yours.

 

Keep to the breathing.

Through the breathing,

Keep to yourself.

Thoughts come up,

Whatever that comes up,

Allow them to pass.

Watch your state.

 

Breathe in, breathe out,

Fill up completely,

Empty out completely.

Through the breathing,

To arrive at a quietness in yourself.

Through the quietness,

Reach to meditation.

 

Stay with the breathing,

Stay with yourself.

Stay relaxed throughout.

 

Breathe in, breathe out,

Fill up completely,

Empty out completely.

Stay with yourself,

Stay centered in yourself.

 

We will stop here.

 

 

Arya Vihar Ashram

17 March 2008