Meditation On Om, Leads To Highest Mindfulness 2

Freedom, Happiness, and wisdom
We will follow the four-step approach as taught and passed on to us by great masters of Eastern wisdom. Learning the principles - I do not know, let me know it. Clarity and conviction - I do not understand it; let me understand it. Practice - I do not experience it; let me practice it.

Transcript

Is natural,

What happens?

I can cite I think hundreds of examples.

I have not read everything what Eastern wisdom has.

I told you we have 3,

000 texts and teachings,

Other teachings are of the masters are also written.

Very well Welcome,

Christina.

So you see what happens in your day-to-day life.

One example I remember,

Shankara was the name is the name of one of the great masters.

So he was walking into the street and he stopped.

A professor,

You see the academician,

They talk a lot but they don't have practical experience.

Now that's a normal perception.

I'm not saying exceptions are always there.

So he was remembering the rules of a grammar of a particular word.

You know just check what happens to these masters.

So he stopped,

There was no intention of stopping,

There was no intention of stopping.

He looked,

He heard the guy is remembering the rules of a grammar.

When you remember the rules of a grammar,

For example,

Om.

Take an example of Om.

So in one studio in New Jersey,

You know in yoga studio you have beautiful yoga teachers.

So she was reciting,

Aum.

No,

We should know the basics of the grammar,

No problem.

So when A and U combines in Sanskrit grammar it becomes O.

So you should not chant Aum,

You should always chant Oum.

So you see,

Come back,

Shankara was looking what happened and knowledge was revealed into his mind and he composed a verse.

Bhajagu Vindham Bhajagu Vindham Govindham Bhajamuhramate Samprapte Sanahite Kaale Nahi Nahi Rakshati Dukronakarani.

And then almost five or six verses he composed and there are a lot of disciples were moving with him.

So he asked that complete this,

Complete more verses.

So it's a beautiful book known as Mohamudgarh,

Hammering on Delusion.

So when you remove the delusion from the mind you are awakened.

Now just check the meaning of this this verse.

So the Shankara says,

O fool,

Grammar rules will not come to save you from the suffering.

Simply repeating Om Om will not help you.

You should understand the meaning.

The more you understand,

The more you study and more clarity you have,

You can see that real self the way I see you.

It has nothing to do with the blind belief.

So what he says,

O fool,

Grammar rules,

You may be a professor,

Grammar rules will not protect you from suffering instead of wasting your time.

What you should do?

Know real self.

How?

You see that the entire message is very clear.

Know the real self by purified mind.

You see the verse the way it is composed.

It gives you the entire message.

It gives you the entire message.

So he says that with the purified mind,

With understanding,

If you repeat,

If you do meditate,

It will change your life.

Bhajagovindam Bhajagovindam Govindam Bhajamurhamate.

So the word moorha means fool,

Foolishness.

Sam looks very handsome,

He is already handsome but looks much.

So what is our verse?

Our verse today is 28 verse.

We are again taking the same verse to understand it clearly it says,

Tajapah,

Tajapah Tadarthpa Abhavanam or we can say Tatjapah.

We should practice Om.

Do you remember we have covered what exactly is Om with the meaning?

You see that simple thing.

Brandy I know came through Kate and the Lara.

I don't know too much about her.

One day she introduced me to her honey,

That's all.

So the more I know I have a clarity the same way the word Om,

I know the meaning and then I practice.

It gives you that beautiful journey.

You enter into inner peace and happiness.

So what the master says Om meditation is to be done with repetition.

You have to repeat the Om but with understanding the meaning.

Do you see that we designate Om to that consciousness which is all-knowing,

Which is the teacher of all the teachers that we covered in last few weeks.

What knowledge understanding comes when I say Bill Gates,

You see,

The more you know about him more and more things becomes clear.

So when you say Om does the knowledge enters into your intellect?

If not you are simply saying Om,

Om it will not work.

It has never worked.

So understand little deeper it is Om means pure consciousness all knowledge pervading everywhere,

Anywhere.

That is what happened to the Shankara that is why I told you this story.

He was walking so what happens the knowledge starts revealing in you and it is so natural.

It will reveal to you oh this is what I have heard from the beard guy that is what I have understood now that knowledge is revealing in me.

That is the journey of higher meditation.

So normally we say yes practice meditation mindfulness of breath,

Am I relaxed?

Yes.

Next moment I am stressed.

It doesn't work that way.

So how to discover our true nature by Om.

So understand little bit more and deeper.

Last time we did the practice.

So why we did that practice?

Understand it clearly so that we can go deeper.

Now see yes I told you before that I used to do practice of Goddess Durga.

It is known as Goddess Durga.

Goddess Durga which protects you from the fears but if you understand the meaning Ya Devi Sarva Bhuteshu Shanti Rupi Nisas Theta Namastasyai Namastasyai Namastasyai Namu Namu.

What is the meaning?

Oh Goddess Durga you are present as inner peace in all the beings of this earth and that is why I'm bowing down,

I bow down,

I bow down.

Otherwise if you see the picture of Goddess Durga without meaning your mind may go to sensuality.

She is very beautiful Goddess.

I mean you see that that is the meaning Ya Devi Sarva Bhuteshu.

Ya Devi Sarva Bhuteshu.

Buddha,

Dhirupana,

Nisas Theta.

So Oh Goddess Durga you are present in deep inside my heart and the heart of all the beings as wisdom as intelligence that is why I am bowing down,

I bow down,

I bow down.

Now come back again to Om.

So you see that I am saying Om.

It is the first level outermost level of I am acting my body my lips and tongue is using some of making some effort and then I say Om.

So louder Om represents the physical body.

Then Madhyama then the second Om represents my mind.

Third Om represents my intellect and the fourth Om transcends the body and the mind.

So they are known as Vaikari,

Madhyama,

Pashyanti and Para.

Pashyanti.

Pashyanti means to see.

Now see you connected to this session did your mind repeat oh this guy this this is his name no you knew you'd know it you know without even having a word you know it isn't it you know it I know Brandy before I spoke it is already there in the intellect.

So our master says that you see that knowledge Pashyanti.

Pashyanti means to see you see it.

Think of it if your intellect lives into that purified state which people say mind reading it is not a big deal you are already there.

They are not powers they are very natural.

So Pashyanti.

Pashyanti means that you see that knowledge you are aware of that and then I have a desire just now you know I have a desire I asked how are you Stephen.

So that is them that happens in the mind first before you speak out.

Three you have to divide in the mind there is a desire that still remains inside and the third level then the same word and the speech is expressed loudly.

Are you getting it?

I'm trying to make it very simple.

I know it's a nod you guys a very interesting journey every word that you speak in the chant.

So the three level physical mental so it means that the mental level when any thought comes it is in the form of a desire.

Should I tell you something?

Don't go deeper don't confuse yourself just maintain awareness.

So I sometime I hold on some of the things you can become aware of every event that is going to happen during the day through that mind by all meditation.

By all meditation.

So you can see in the intellect one now you see in the intellect there is an element of the stress before it enters into the mind you can change that.

This is the power of the Aum meditation.

Aum meditation.

So there are four the lowest level Vaikri.

Vaikri means spoken Madhima.

So Madhima means in between.

So Madhima means in between normally but Madhima belongs to the mind.

Oh now I know the some thought waves are there in the form of a desire that happens in the mind but from where it is coming?

It is coming from the pashyanti the third level that is in the intellect.

So what the intellect gives us the intellect gives us the knowledge.

I can cite many examples.

Oh I know that beautiful girl who is that you see that now the intellect is searching who is that who is that?

Oh her name starts from L.

Oh Lara.

It happens to all of us you see that?

Okay let me remember let me remember sometime you remember sometime you don't remember.

So when you don't recall it means the intellect is impure and when you can recall the intellect instantly recalls that.

So what is the message here?

The master says the intellect knows these syllables different syllables in a particular world or a sentence by which you can recall in the mind.

I am in stress I am in stress I am in stress I am in stress the mind constantly repeats it goes to the intellect then what happens in your life you can think you can think of it every day you wake up in the morning oh I have been suffering from chronic so-and-so problem you are feeding you are creating those impression they will bounce back.

So for those people this OM meditation is definitely is going to now see the other part of it that too is quite interesting to know.

OM the word represents what it represents a-u-ma these three represents waking state dream state sleep state and to God all together represents the transcendental state why it represents that so when you are doing this meditation or any meditation even if you have not heard in the fourth state of meditation you start hearing those vibrations of OM from there the revelation of the knowledge takes place.

So you see the connection when intellect is clear you get some I don't say intuition but you get some single syllable and that reveals the knowledge the knowledge is there it has yet to reveal in the words but I do you get some some some revelations which are known in yoga as a seed mantra.

AIM,

HREEM,

KLEEM,

A lot of seed mantra thousands of the seed mantra discovered by our masters that takes us to a deeper state of meditation but one thing is cure one thing is sure OM meditation does two great thing it purifies your mind the moment you have a purification it leads to a deeper relaxed and calm state.

Second thing if you continue it reveals the knowledge of the reality knowledge of the reality.

I told you that nadi you guys totally a different discipline we understand each and every word the nada the sound yes one more thing to understand when you have told me no I saw many colors and visions in the form it happens in the pashyanti states so pashyanti represents the colors vision big and small images so it means the mind has gone deeper mind has risen from the lower to the higher consciousness but lessly no comparison of experiences I still remember we have to continue our journey you know no no no comparison so at the madhyama level you have an experiences of heaviness and the lightness and the body you see see how they have related and they have understood the entire process of meditation and variety of experiences and we already know at the outer level when I speak something hey how are you sir you also respond so that we know it all and at the para level at the highest level of OM it is only the pure knowledge the essence of the real self is revealed in brief we have understanding now from where we have started the journey what exactly is yoga in the first four sutra then we understand what is the cause of our suffering in the perhaps in the next seven or eight sutras then we understood what do you mean by the practice if you can recall regular practice with the wisdom then we understood what are the two higher states of meditation and after that in couple of the sutras we understood yes what we understood what exactly is the real self and ultimately we found that that real self is can be designated named as OM and then we are understanding OM so meditation so in the next almost eight or nine sutras we will understand that is another beauty of this text what do we understand we will understand this OM meditation or any meditation removes all the obstacles on the path of awakening then we understand obstacles on the path of meditation what are the four signs of obstacles on the panty you feel those signs so if you have those signs in the body and the mind make sure you have your mind needs to be purified how to do the regular practice what are the four great tips to remove obstacles in daily life and how you can even purify the mind by the pranayama to succeed in meditation so lot of sutras will follow so after understanding today again we will follow today again we will follow the same meditation and then we will see what happens so let us start our journey of meditation eyes are closed you see eyes are closed you have to why you are meditating for yourself remember this close your eyes and close your eyes you are looking at the body and body is comfortable and mind is looking inside where the mind is looking inside the head whose mind it is your mind means you are aware you are aware so just settle the body completely before we go for it look at the neck joint when I say look means mind goes to the neck joint you are there who is there the mind is there you feel sensation comfortable and steadiness but ask the mind to go beyond that sensation comfort and steadiness so what do you find the space or emptiness maybe a vision it is not that you know you will have a vision at the end of meditation today your mind may be perfectly ready instantly you may have a vision look at the shoulder joints you are there you feel you feel the sensation you feel the sensation comfortable and steadiness and the entire body looking at the entire body and so you see that knowledge reveals knowledge of sensation comfort and steadiness but then your mind is looking deeper inside it is ready for a journey it is ready for a journey so my friends we will follow the same four-step journey starting from the lower to the higher the first step is understand it clearly we do chanting through your lips in the turn that should be loud one and we should be doing quick fast and loud so what is the meaning of the quick fast and loud while keeping our focus deep inside the forehead why we focus inside the forehead we prevent the mind to fall down into the lower consciousness so what is the purpose of doing quick fast and loud first thing when you are doing om om om om om like this very quick fast and loud loudly you are aware of it so then you are also aware that you are doing quick fast loud in such a manner that no other thought enters into in between the two om what it demands it only demands awareness you will find out now understand you will find out in the first step that you are doing it and you fall into sleep means mind says come on I have lot of infinities you might have some obsession for something in the world so what will happen the even when you are doing it so quick fast and loud the mind will go to that thought see that you will understand your own challenges yourself so let us you are remembered another point that I did not cover so you have to take a long breath and then you continue om om om quick fast and loud until the last pinch of the breath and then again you take a long breath but when you are taking a long breath and fast breath remember there is no other thought except the om so let us start om om om om om quick fast and loud focus deep inside the forehead om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om continue quick fast and loud no thought no other thought should come in between two om quick fast and loud deep inside focus remains deep inside the forehead is the center of the intellect center of the wisdom om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om om am am am am am am am am am am am am am am am am am am am am em am am am am am am am am is am mer Dissam quick fast and loud continue continue quick fast in love do not stop in between continue continue as quick as fast as possible as fast as possible continue as quick as possible continue as quick as possible keep your awareness deep inside the forehead keep your awareness deep inside the forehead half the time the lips are open and you chant oh and then naturally bring both the lips together to create a sound of mmm so that is our second recitation of ohm so fast every time you have to take a long deep and silent breath so again take your time deep silent and slow breathing inhalation is very silent takes time ohm follow your own breath ohm remember you are inhaling through both the nostrils the moment you start exhaling lips little open and the sound of oh half the breath means when you exhale from the belly and the moment you start exhaling from the ribcage lips drops down together and the natural sound of humming starts you will find a very softer gentle melodious sound coming on its own ohm ohm ohm ohm ohm ohm and stop this second level also now comes the third level in third level you know I told you it pertains to the intellect and we also understood in the intellect we find syllables as a mode of knowledge so can I chant ohm as one syllable ohm but the focus remains deep inside the forehead so latter stuff ohm ohm ohm there is a very little pause and you know that pause why you have a pause to see if it triggers if you have any experience deeper inside ohm ohm ohm ohm ohm ohm you are chanting ohm ohm your lips open and suddenly closes with ohm ohm ohm ohm ohm ohm so this time your lips open little more wide so that you can have in one syllable ohm ohm ohm ohm ohm ohm ohm ohm both the pause the jaws sorry jaws open widely ohm ohm ohm ohm ohm ohm ohm ohm that's good you got it ohm ohm ohm ohm ohm ohm ohm ohm focus remains deep inside the forehead in the space continue ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm ohm Um Hum.

.

.

Continue.

Um um,

Um um Um,

Um um Um,

Um,

Um Um,

Um um,

Um Um,

Um continue Um,

Um,

Um,

Um,

Um,

Um,

Um Um,

Um um Um Um Um um um um um um um um um um um lunch Now,

Stop the third level also.

We will go for the fourth level.

The focus remains inside the forehead in the space and softly but mentally,

Mentally you drop om and wait,

Become aware of the space,

Then again say om,

Space,

Om,

Mental.

It is purely mental,

No movement of the lips or the tongue at all.

And you see,

I didn't say you to keep your body steady and still,

It happens on its own.

When the mind rises from the lower to the higher consciousness.

So I reminded you,

It doesn't mean that you start moving it.

And even if it is moving means what?

Mind is impure,

It wants to live with the body,

Then it will start moving.

So we should have that awareness,

Self-awareness begins and self-awareness ends.

That is the beauty.

Mentally,

You see that your energy,

Your body is supporting your practice because of steadiness.

Energy,

The prana is going there,

The mind is supporting om.

So we are rising in consciousness.

And om,

All knowing,

Om everywhere.

Om,

Everywhere,

We have understood the om,

Why we are doing om.

Om,

And you see the space,

Om,

And the space,

Om,

And the space.

You are aware of it,

You don't see space,

You know it.

You know it,

It is your experience.

And that experience takes you deeper.

I didn't understand that.

Om,

Om,

Om,

Om,

Om.

Om.

Om.

You don't forget,

You continue mentally,

With the space in the interval,

Or you see the space,

Whatever you want to say.

Om,

Interval means the space,

You are aware of it,

You should be aware of it.

It is not that it is habitual,

Then om.

Now doing nothing remain as you are in the state of doing nothing.

Maintaining your awareness deep inside the forehead.

Not desiring that something should reveal there,

But just an awareness.

That's why I told you the story of a Shankara,

Who never thought,

Who did not have a desire,

Oh,

This guy is remembering the rules of a grammar,

And then I should,

You know,

My knowledge should reveal there and then I will create a worse.

No,

That is what makes the mind impure.

Just you are there as you are,

In our state of doing nothing,

Then a revelation takes place.

You have seen in every meditation,

And last concluding step is doing nothing.

Why?

That is the way you transcend the mind.

If you're doing something,

How can you transcend the mind?

Mind is doing something.

Do you live into that awareness of doing nothing?

And then this revelation of a knowledge becomes a regular feature,

Not only during the practice,

All the time.

All the time.

Shanti,

Shanti,

Shanti,

Shanti,

Shanti,

Shanti Shanti Shanti Shanti Shanti Bring your awareness on the right hand my friends,

Your awareness on the left hand.

Lift your both the palms,

Place it on your eyes,

Open the eyes inside.

Know your experiences,

We will share to progress.

Sam,

Where are you?

I was going to surprise you,

I just got to Arizona.

Oh,

You are in Arizona?

I just drove from New York,

Yeah,

To see you.

Oh,

Wonderful.

So when you're coming here,

You are in a car?

Yeah,

I just got to the petrified forest,

Have you heard of it?

It's all the way near New Mexico.

Yeah,

Yeah,

Yeah,

Yeah.

I drove from New Jersey to Arizona.

Did you?

Yeah.

Yeah,

It's,

It was bad weather all throughout the Midwest.

And here it's nice now,

So got worse before it got better.

But yeah,

I appreciate your commitment.

Yeah,

Of course.

That was amazing.

I,

The first part of the,

The OM made me feel very in my head.

And then the,

The longer drawn out OM really connected my head and my heart.

And then the final one put me back in my head and I just didn't know where my body was.

All I was thinking about was being right here.

And that's,

It was fantastic.

It was amazing.

Yeah,

I could see,

You see that?

I'm with you.

I'm with you.

Wonderful.

It's a beautiful experience.

I remember one executive in New Jersey,

She had a lot of challenges with her boss.

So I said,

You go to the office,

Park your car and sit in the car.

Do 10 minutes of the practice before you enter into the office.

Once you return,

Do the practice in a car.

And before you reach your home.

And it took a couple of months,

But ultimately everything,

It's a long story.

Ultimately,

Both were women.

The boss was also,

Women are always beautiful.

So ultimately that,

That women got promotion.

Now I don't have any worries,

Any problem with my boss.

It's all about change in your attitude,

In your mind.

She's still in contact with me.

So wonderful.

Wonderful.

You really drove from New York to Arizona?

Oh,

Very good.

So how are you,

Stephen?

I'm good.

Waiting for Sam to arrive.

Oh,

Wow.

Where are you?

The meditation was a very similar experience to Sam.

Mind,

Heart.

I felt,

I don't know what stages where it was,

But I felt emotional.

I felt moments of lightness.

I felt moments of gasping for help.

Of gasping for air.

At certain times I felt I was so deep into something that I wasn't breathing.

And then,

And then I had a vision somewhere within the stages of,

Of an eye.

I just kept seeing an eye in front of me with it opening and closing with my breath.

Beautiful.

Beautiful.

Now you can easily,

You know,

That is the first level of understanding when you have those visions it comes from.

When the,

When we are totally absorbed in the purified interlude,

Then we have those visions.

So that is beautiful.

How are you,

Brandy?

I'm good,

Garesha.

I'm still learning the practice.

I think,

You know,

It's your reminders are really helpful whenever you chime in because it seems to be like exactly whatever I'm experiencing because I'm still trying to stay in my body or I need the reminder to go into my mind.

So I appreciate that.

Yeah.

Yeah.

I feel reminded before I started.

Thank you.

I cannot remind you every day,

Every hour that you have to help yourself.

That I have to be committed.

I have to do the practice.

And when that commitment is there,

The journey continues and you find the change.

How are you,

Leslie?

You know,

You actually are there all the time reminding me.

You were in my kitchen this morning talking about comparison.

So,

So,

You know,

You are always there.

Yes.

Thank you.

If I'm always with you,

Then something is going to happen.

I know.

Well,

I'll be holding my breath for that.

Yeah.

My eyes started watering in the second part.

And then the goal was just to try to keep my monkey mind in control.

Yeah,

Yeah,

Yeah,

Yeah.

Even the watering,

Obviously it is a release of what is,

What has happened in the past causing you the trouble.

So it's better.

So pick up this.

You know,

I normally send audio file and do the practice every day.

Don't forget.

So let me remain with you even for a couple of weeks and everything will change.

Then throw me out.

I'm not always so pleasant to you when you show up in my kitchen in the morning though,

Girish.

So just so you know.

You know,

The one thing is better that even if I am present with you and you feel I'm,

It is not pleasant,

At least the reminder is there.

So let there be unpleasant feeling with my presence.

That will help you.

But you're always smiling,

So it's joyful.

So just thank you.

How are you Terry?

How are you Christina?

Oh,

Would Terry like to know if you want to go?

Yeah,

Yeah,

Terry,

Let us go.

Okay,

Well I can't speak,

I broke my glass.

I had a,

Um,

I had a,

Um,

I had a,

Um,

I had a,

Um,

I had a,

Um,

I had a,

Um,

I had a,

Um,

An experience where,

Uh,

I was doing the practice up here and my body was doing something different.

Okay.

And I just maintained,

I maintained my awareness of both at the same time.

Okay.

With the practice.

The first stage was more difficult for me,

The first stage changed in the body,

And that was distracting me,

But I,

It was more successful overall than last time.

Very good.

I will,

I will think about it and I will see,

Uh,

That with the movement of the body,

We can follow the first step of OM when we do OM OM OM OM OM OM,

So we can have a specific movement of the body.

So I will see that if we can do it next time.

Yeah,

So that is also a practice.

So in fact,

You have moved ahead one step.

Don't worry.

How are you,

Kristin?

I'm doing great.

I'm very grateful to be here this morning.

Um,

Uh,

I've been in a funk the last couple of days,

Unfortunately,

And I'm just,

I'm just very happy to be here,

Um,

Again.

And,

Um,

So I apologize.

I haven't been present,

But I'm here again.

And,

Um,

Um,

I just really,

I felt in the third OM,

It was like my left,

No,

I didn't leave my body,

But my body was here,

But it was numb,

But it was safe.

And I just felt like I was able to finally,

I don't know.

I just am still absorbing what that all felt and it was wonderful.

Calmness is there.

Calmness,

Peace is there.

The joy is there.

That's enough.

That's good.

Beautiful.

How are you,

David and Jerry?

Uh,

Very good.

Very,

Very good.

Very,

Very good meditation.

At the beginning of the,

Um,

Active practice,

I,

I saw what was like a sun rise or a moon rise in the sky light coming.

And by the end of it,

It was light,

White light everywhere.

Oh,

That's beautiful.

Just a,

Just a touch of buzz.

Just a buzz.

Yes.

You can figure out easily,

David,

You can even,

Even in the first step you had the white light,

So the mind has already risen deeper and higher.

You see that that reason comes at the third level of the passion.

That is what we,

So we can figure out the location of the mind during the practice that is related to a particular experience.

It's a beautiful.

How are you,

Jerry?

Thank you.

Um,

For me,

Um,

I,

The first all revealed a,

Uh,

Fear that I have like Pacific fear about,

So I felt like I had a scorpion on my face and I had this itch.

So it was all I could do to,

To,

To not focus on that.

And that was during the hammering.

The second long own that completely went away.

Um,

The third,

Um,

The short home was a lot of color,

White,

Green,

Blue,

And then the fourth one was just white kind of clouds.

Beautiful.

You see that you have all variety.

We have a lot of scorpions.

Oh yes,

Yes.

Yeah.

So it's interesting and we've been stung obviously,

But so that fear came up for me.

Fear came up.

You see that,

You know what your mind thinks,

The way your mind thinks,

It may return into meditation if it is related to fear or anxiety,

You know.

So you start,

Mind starts imagining as if the scorpion is here on your cheek.

But only thing is persistent,

But ultimately your mind left those fears.

It went deeper and you had an experience of that white light.

That's beautiful.

How are you Lara?

Why you are you so serious today?

Well,

I feel like I've taken about 15 steps backwards.

I'm not doing great.

Um,

And so the meditation,

I mean,

I love the Ohm,

Um,

But a lot of stuff was like in my head and not in a great place.

Um,

The only good thing that I had was the fourth one and I just kept dropping the Ohms mentally in my joints.

And that was the only time that I felt anything pleasant,

To be really honest.

To be honest,

Lara,

It is good that you realize these things are popping up in your mind.

The normal practice that we do,

It is minimum 10 minutes each step.

10 minutes each step means 40 minutes plus 10 minutes.

So if you do it for 50 to 60 minutes,

It's a,

I told you last time,

It's kind of catharsis.

There is a release.

So you release a lot of emotions.

Your body starts doing crazy stuff.

The mind starts recalling the old stuff and ultimately it is released.

So it's a virtual session.

That's why I gave only five minutes each.

So almost normally 30 and 35 minutes of the practice.

So it is a good that even in 35 minutes,

You can do it for 30 minutes.

Those things are released.

You need to do the practice regularly.

Maybe with just with the audio,

You do the practice this week,

Maybe two times a day.

I don't have time.

Don't say that.

And then you will see everything becomes clear.

So now it is already gone.

You can still smile.

You see,

Jerry,

Now the smile has come.

Okay.

Anyhow,

How are you Kate?

The third part was interesting this time.

The third part.

Yeah.

I really release like just a light lift.

Just,

I don't know.

That's good.

It was hard to carry.

And then it took a tiny bit to settle back down in the fourth.

It was pleasant,

But it took a little bit to settle back down in the fourth part.

That's good.

But then felt just really,

Just at one point,

I can't,

I think it was either the second I was held in a Lotus.

That was lovely.

Beautiful.

That's good.

Yeah.

At the end,

It was just very simple.

It's very clean,

Simple,

Light.

Yes.

Yes.

That's really good.

That's really good.

I want to share something that I used to do.

So I told you before that,

You know,

I'm,

That's why I'm not recording it,

But audio is being recorded.

So.