Namaste,
My friend.
I got your email and I was thinking that you are looking for the subtle practices and I didn't find it.
So I thought it better to record for you so that you can do these practices separately.
Don't worry.
You need not to pay anything for that.
So let us start with the,
Remember the step.
I will repeat it two times.
First put your right hand on the chest.
Just smile on the face.
Start breathing quick and fast.
Breathing from the chest 25 times.
This is the first one.
Second,
Put your right hand on the belly and 25 breathing from the belly.
Remember when you inhale the belly expands out.
When you exhale the belly squeezes down.
You might be feeling as if I'm breathing from the ribs.
No,
Because there is a movement into the belly and that pushes the ribcage a little bit up stair.
So it little bit up.
So you have to breathe only from the belly.
This is the second one.
Third step,
Close your right nostril with your right hand and start breathing 25 chest breathing through the left nostril.
And now close your left nostril and start breathing 25 breaths through the right nostril.
So do you remember first step?
First practice chest breathing,
Second practice belly breathing,
Third practice left nostril breathing,
Fourth practice right nostril breathing.
And now the fifth one.
Press the top of the head with your right hand.
The center of the palm is there.
So now you are pressing hard and then you're moving in a circle.
Five times clockwise movement and five times anti-clockwise movement.
Clockwise movement and now anti-clockwise.
You should press hard so that you should feel some sensation in and around the skin of the top of the head and it also goes down.
So this is fifth one.
Now the sixth,
Base of the thumb.
This is the base of the thumb.
You have to press both the sides of your head just about the ears and press.
Clockwise movement five times and anti-clockwise movement five times.
So when you press hard and move in a circle,
You will start feeling freshness in your head.
So this is the,
You know,
Do you remember the first one?
Chest breathing,
Second one belly breathing,
Third practice,
Fourth practice the right nostril,
The fifth is on the top of the head and the sixth practice is both the sides of the head.
And now I removed my glasses because I have to press both my ears hard and then you have to move it with that pressure five times clockwise and five times anti-clockwise movement and now opposite direction one two three four five.
So remember you have to press all these,
You know,
The entire muscles of the ears hard and that will stimulate.
So now we come to the seventh practice is you index finger be careful about your nails.
Oh it is clever.
So press the lower bones of the eyes from inside,
Slide it,
Move it to the other side of the bone,
One,
Second time.
You're not pressing your eye,
You're pressing the bones,
Lower bones of the eyes,
Three,
Four,
Five.
So you see my position of my hands,
The elbows are facing down when I'm pressing and sliding on the lower bones of the eyes.
Now if I have to press and massage the upper bones of the eyes,
So I have to do it with a thumb and check the elbow position.
So from inside I press,
Slide it to the other side of the bone,
Again press,
Be careful nails should not hurt your eyes in any way.
You are not pressing your eyes,
You're not pressing your eyeballs,
Three,
Four,
Five.
So that is,
That was,
You know,
For this was the fifth,
Sixth,
Seventh,
Eighth and the ninth practice.
And now it is good also to add ninth practice.
Move your eyeballs to the right side and try to force your eyeballs to look at the right ear.
Stay there for 10 seconds and now move your eyeballs to the left side and try to look at the left ear.
You don't see the left ear but you you are pushing your eyeballs,
You're stretching the inner,
You know,
Find your muscles of your eyes for 10 seconds,
Maybe a couple of times and now move the eyeballs on the,
Try to look at the middle of the eyebrows.
So as both your eyeballs come closer to each other on each side for 10 seconds and now keep,
Focus your eyeballs at the tip of the nose.
And now 11th practice,
Move your eyeballs first on the right side,
Then at the middle of the eyebrows,
Then on the left side,
Down.
So you're moving in a rhythmic manner five times,
Your eyeballs in a clockwise and anti-clockwise and now anti-clockwise five times.
So when you do it anti,
So you move your eyeballs to,
You move your eyeballs first on the left side,
Then on the middle of the eyebrows,
Left side down,
Left,
Up,
Right,
Down.
So this is what happens.
Now the 12th practice,
You have to leave the back of the chair and first is move your head back,
Jaws together,
Eyes are open,
Looking at the ceiling,
The spine is straight.
In that position,
With the pressure that you feel at the back of the neck,
Keep that pressure and start breathing 25 breaths from the chest.
Shhh,
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Shhh The head is straight so move your head on the right side and start looking.
Try to look behind your right shoulder until you feel the stretching and start breathing.
25 breaths.
Done.
Now move your head on the left side.
Feel the pressure on the left side of your right,
Left side of the neck and start breathing.
25 breaths.
Done.
Now put your hands on the shoulder.
Inhale,
Move your elbows up.
Bring it down from behind.
Inhale and while exhaling bring it down.
Inhale three times,
Five times.
Inhale while exhaling bring it down.
Inhale and while exhaling bring it down.
Inhale,
Exhale bring it down.
And now we are doing the opposite.
Inhale,
Move your elbows from behind and bring it on the top.
Exhale down.
Inhale,
Done.
One more practice of the ribcage and the shoulders.
So first bend your elbow,
Bend your elbows,
Both arms.
Bring in the front at the level of the shoulder.
Now start inhaling and expand your ribs and move your elbows behind along with your head and the neck.
First you look at me the entire process.
Inhalation,
Going back,
Your head in the neck,
Your elbows,
Your shoulder.
So that you are able to expand your ribcage and while breathing out you bring the arms into the same position including the head and the neck.
So here when you come,
So your elbows are stretched.
Try to bring the elbows from behind together so you feel the stretching on the all the ribcage and also the head and the neck.
While breathing out,
Five times.
Done.
And now it is best not only to relax but increase the concentration of the oxygen.
Put your right hand on the chest.
All the fingers are spread so that you are able to feel all the ribcage and same thing.
The left hand is on the belly.
Spread all your fingers so that you can feel the sensation in all the entire belly.
And now you start breathing deep,
Silent and slow.
With eyes closed as you inhale,
Expand your belly.
Continue to inhale and expand your ribcage.
As you exhale,
Squeeze your belly and then the ribcage in one breath.
It is better to start singing in your mind as you inhale.
You simply sing and feel the gentle expansion of the belly and the ribcage.
So how do you sing in your mind?
Inhale,
One and you feel the expansion of the belly and the rib.
Exhale,
One and you see the contraction of the belly and the ribcage.
So once you complete 10 counting and then you bring the hands down and continue deep,
Silent and slow breathing.
You are counting.
We are not in a hurry.
We are breathing deep,
Silent and slow.
You are counting the 10 breath.
Once you complete the 10 counting the breath,
Bring your hands down,
Place it on your thighs or on the couch and keep doing the deep,
Silent and slow breath.
And check it that every time you inhale the belly and the chest expands.
Every time you exhale,
Belly and the chest contracts.
Now in that state,
You can also add the mantra that would be wonderful.
Astu Ma Satgamaya Astu Ma Satgamaya You can say in your mind.
Astu Ma Satgamaya So it is always good to chant mentally first step.
Second to know the meaning.
Meaning is lead me from the false to the truth.
And the third step is to start thinking what is this false?
What is the truth?
The truth is the essence of our existence,
Our essential nature.
It is made up of permanent peace,
Happiness,
Love and wisdom.
And what is false?
All over anxiety,
Stress,
Duality,
Conflict,
Pain and the problem belongs to the false.
What did we say in this message?
Lead me.
Whom I am requesting,
Who will lead me?
The only existence.
The existence is common to the entire human race.
So with all humility we say lead me from the false to the truth.
It means I am sincere,
Committed to treat the path to help my life to move from the false to the truth.
Second.
Jyotir Gamaya We chanted first step.
We know we should know the meaning.
It means lead me from ignorance to wisdom.
Now the third step is to contemplate and reflect.
You start thinking for what?
When I remove the ignorance,
I will enter into the knowledge of my real nature that will bring an end to all my problems,
Pain and the suffering in my personal,
Professional and social life.
The mind is very hard to believe because the mind is totally obsessed with the world outside.
And this journey is the inner journey,
My friend.
So what do we mean by ignorance?
Ignorance by incomplete understanding,
Wrong notion,
Our habitually impulsive thinking.
That causes the ignorance.
When we remove all this from our mind,
We enter into the knowledge of the real self.
And the moment we know the real self,
We enter into the permanent peace,
Happiness,
Wisdom.
Third line.
Mrityoram Amritam Gamaya So the knowledge basically,
It literally means lead me from mortality to immortality.
It's a symbolic and I gave you a right meaning for knowledge for that.
Do you need freedom for the mind or freedom from the mind?
If I need freedom for the mind,
This mind is instinctive,
Impulsive and always reactive.
So it rationalizes and it claims that my reaction,
My anger,
My hesitation,
My stress,
My suffering is right.
And when we want freedom from the mind,
We go beyond the mind.
But why we go beyond the mind?
To explore the permanent peace,
Happiness,
Love and wisdom.
That is the journey of the Eastern wisdom,
My friend.
So please do this practice regularly.
