We begin with the breathing.

Bring your attention on the breath.

You can close your eyes.

 

Keep your back straight,

Head upright.

You can double up the seat in the back,

Then your back will be lifted,

The spine will become straight.

Bring out the chest slightly,

It allows for the free movement of your breathing.

 

Make the breathing strong and vigorous.

Breathing only through the nose.

The stronger the breathing,

The quicker you will arrive at the lightness.

If you have arrived at the lightness,

Follow up with the rhythmic breathing.

If you haven’t, repeat the vigorous breathing again.

The stronger you make it,

The quicker you will arrive at the lightness.

It will clear up your synusis,

It will clear up your nasal passage,

That too is to your benefit.

 

When you feel the lightness,

Follow up with the rhythmic breathing.

Close one nostril,

And breathe from the other open nostril only.

Long breath, deep breath.

It should be strong enough to keep you energised.

You should be able to hear it,

It will keep you centred.

One to three minutes,

Of breathing through each nostril,

And when alternating.

 

Breathe in, breathe out.

Keep the rhythm going.

 

Keep to the breathing.

Thoughts come up, whatever that comes up,

Allow them to pass.

 

Long breath, the longer the better,

All the way down to the belly,

And from the belly emptying out.

Keep the rhythm of your breathing going.

 

First one side, then the other.

Then alternate –

Breathing in from the left nostril,

Breathing out from the right.

Then breathing in from the right,

And breathing out from the left.

This is one complete cycle of alternate breathing.

 

Breathe in, breathe out,

Fill up completely,

Empty out completely.

 

Be with yourself,

As you breathe in and breathe out.

Through the breathing allow yourself to relax.

Through the breathing settle in yourself.

 

Breathe in, breathe out.

Thoughts come up or whatever that comes up –

Allow them to pass.

It is no concern of yours.

Stay with the breathing,

Through the breathing stay with yourself.

 

When you have done enough,

Breathe from both nostrils,

Rhythmic breathing,

Long and deep.

Through the breathing,

To settle in yourself,

Centre yourself.

Through being centered,

Reach to meditation.

 

Keep your back straight, lifted;

Chest slightly out.

You can double up the seat in the back.

Head upright and yet,

The whole body is relaxed.

Keep the rhythm of your breathing going.

Breathe in, breathe out.

All the way down to the belly,

And empty out from the belly.

You are being with yourself.

Be at ease with yourself,

In yourself.

Stay centered.

Whatever that comes up,

Allow it to pass.

This is the practice,

To reach to meditation.

 

Breathe in, breathe out.

You should be able to hear yourself,

Breathing in, breathing out.

It will keep you centered.

 

Our Force will work in you,

While you prepare yourself,

Through the help of the breathing,

Watching whatever that comes up,

And letting it go.

 

Stay with the breathing.

Long breath, longer the better.

Keep it going.

It is a rhythm,

Rhythm of your breathing.

It will centre you,

Settle yourself,

Open you out inward,

While we work our Force.

 

Through the help of the breathing,

Allow yourself to be drawn inward.

Allow yourself to relax,

As you breathe in and breathe out,

It will happen.

If you relax,

And stay with yourself,

You will reach to meditation.

 

Through the breathing to arrive at a quietness in yourself –

Inner quietness.

Feel for the quietness,

Reach to meditation.

 

Take the help of the breathing,

It will help you.

Meditation is a training to begin with.

Our Force will continue to work in you,

But you have to help yourself through the practice –

The breathing and the watching.

 

Long breath, longer the better, deep breath;

Strong enough to be able to hear it.

It will keep you energized,

It will keep you centred.

 

The force will continue to work in you,

While you keep to the breathing.

Watch anything and everything that comes up,

Keep letting them go.

Keep with the practice.

It will raise your awareness,

You will become more and more conscious.

 

Through the breathing to arrive at a quietness in yourself.

Stay with the quietness.

Reach to meditation.

Be centered in yourself.

Be quiet in yourself.

Watch whatever that comes up,

Allow it to pass.

Do not join with it,

Like a moving picture let it pass.

 

Keep to the breathing,

Through the breathing keep to yourself.

 

We’ll stop here.

 

Arya Vihar Ashram

4 April 2008