We’ll do the breathing.
Vigorous breathing followed by the rhythmic breathing.
Vigorous breathing to lighten up.
Strong, vigorous breathing to lighten up.
Bring your attention on the breath,
Keep your attention on the breath.

Back straight.
You can lift up in the back,
Double your seat in the back
So your spine becomes straight.

Until you feel the lightness continue.
When you feel the lightness follow up with the rhythmic breathing –
One side, then the other, then alternate.

Keep your back straight,
Head upright,
So that the breath moves freely inside.
Meditation requires you not to be slumping in your posture.
Your body must have some form, some posture – aesthetics of meditation.
Keep you head upright.

One, two, three minutes each side at least,
That is what it needs to be effective.
Left nostril is the moon side, female side, the ida nadi –
Energizing therefore your right side, the right hemisphere of your brain.

Then after one, two, three minutes move on to the right side,
The sun side, male side –
That is the pingla nadi,
Which effects effectively the left hemisphere of your brain.
Female side – male side.
What you are doing is harmonizing.
And then through the sushumna integrating and awakening the Force.

It requires commitment and diligence.
You cannot hurry in meditation.
You are required to be committed in meditation,
You have to have a right attitude,
And the right attitude requires time to be developed.

Breathe in, breathe out,
Breathe in, breathe out,
Keep the rhythm going,
The rhythm of your soul,
The rhythm of your life.

Extremely healthy, physically and mentally,
Extremely energizing.
It will refresh you, prepare you.
It’s the morning, new day, new life –
Rejuvenated life, refreshing life, refreshing day.
You have left the old behind you,
You look forward to the new day.

Drawing the breath, long breath,
The longer the better,
Deep breath.
It should be strong enough to be able to hear it.
It will energize you, refresh the cells of your body,
Fill your brain with oxygen,
Take away any lethargy, laziness.
It’s preparing you for your meditation.
Be joyful.

Breathe in, breathe out,
Fill up completely, empty out completely,
All the way down to the belly and from the belly.

Breathe in, breathe out,
Breathe in, breathe out.
Keep the breath going.
You should be able to hear yourself breathing.
When you hear yourself breathing it rejuvenates you,
It will also center you,
Keep you centered in yourself.

Keep your head upright
So that the breath moves in and out without any obstacles,
Moves freely.
If you do it right it will already intoxicate you,
Draw you inward.
You will start liking it,
Being in yourself, feeling good.

Breathe in, breathe out.
It has to be repeated.
It’s a practice,
It’s a daily practice,
It’s a practice for life,
Many lives,
Every life.
Breathe in, breathe out.
It’s a beautiful adventure you are on,
It’s a great journey, the greatest.
So relax and enjoy the journey.

Now this is poetry, prose is different.
Then when you face the reality of things that come up within you,
Things that you have to deal with without,
Then every adventure is like that –
You will be put to the test,
Situations will confront you.

Keep to the breathing.
Feel good about your breath and your breathing.
It will come on its own.
Don’t give in to negativity,
It will otherwise become a habit.
Make a habit of being happy.
It will help us all.

Breathe in, breathe out,
Keep the rhythm going,
Rhythm of your life,
Rhythm of your soul.
Keep your back straight, head upright,
And yet relaxed,
No tensions.
You are at home in yourself.
Through the breathing to arrive at a quietness in yourself,
In the quietness feel for it.

Keep to the breathing,
It will keep you energized,
It will keep you awake,
It will keep you sharp.
Meditation is a training to begin with,
It is a continuous practice.
Our Force will continue to work in you, with you,
While you practice meditation.
Thoughts come up,
Whatever that comes up
Allow them to pass.
Things will come up,
Be objective with them,
Accept them, anticipate them.

Keep to the breathing.
Through the breathing keep to yourself.
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.
Breathe in, breathe out.
Center yourself.
Stay with the breathing,
Through the breathing stay with yourself.

Arya Vihar Ashram
1 April 2008