We’ll do the breathing.

Strong, vigorous breathing to lighten up.

 

(Breathing)

 

Until you feel the lightness carry on.

 

(Breathing)

 

Then when you feel the lightness,

Follow up with the rhythmic breathing,

Only then will it work.

 

When you feel the lightness,

Follow up with the rhythmic breathing:

Close one nostril,

Breathe in and out from the other nostril alone;

For one, two, three minutes,

As much as you can,

As to your capacity,

But at least one minute each side, if not more,

And then you alternate.

 

Left side is Ida nadi,

The moon side,

For right hemisphere of your brain.

Right side is the Pingala nadi,

The sun side,

For the left hemisphere of your brain.

So right and left side,

The two sides of your being are being balanced,

Energized.

 

Long breath, the longer the better,

Deep breath,

Strong enough to be able to hear it.

It’ll keep you energized.

Keep your head upright, back straight, lifted,

Chest slightly out –

Like the mountain.

Relaxed yet still upright in form.

 

Breathe in, breathe out.

Fill up completely,

Empty out completely.

Head straight, upright,

Back straight.

Long breath, deep breath,

Strong enough to be able to hear it.

It’ll keep you energized,

It’ll keep you centered.

 

Breathe in from one nostril,

Then the other, then alternate –

Ida, Pingala, Sushumna.

Sushumna for integration and awakening –

To integrate and harmonize your being,

The two sides of your being,

And to awaken the Force;

To make the Force, the energy

To rise up in the spine.

 

Breathe in, breathe out.

Thoughts come up,

Whatever that comes up,

Allow them to pass,

They are no concern of yours.

 

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.

You are centered in yourself.

Through being centered reach to meditation.

The breathing will open you out inward.

 

Thoughts come up,

Whatever that comes up,

Allow them to pass.

Through the breathing,

To arrive at a quietness in yourself,

Inner quietness.

Reach to meditation through being quiet.

Our Force will continue to work in you.

 

Keep your back straight, lifted,

Chest slightly out, head upright –

And yet relaxed in body and mind.

You’ll feel the working of our Force –

Sometimes there will be extra activity of the mind;

You’ll feel the Force in the spine,

Pressure in the back,

Pressure in the chest,

And pressure in the head.

 

Stay centered in yourself.

The breathing will help you,

Keep it long and deep,

All the way down to the belly and from the belly.

Empty out completely,

Fill up completely.

Thoughts come up,

Whatever that comes up,

Allow them to pass,

They are no concern of yours.

Be a witness unto them,

While, through the help of the breathing –

You stay centered in yourself.

Our Force will continue to work in you.

 

Stay with the breathing,

Through the breathing stay with yourself.

 

 

Arya Vihar 

5  April 2008