Hari Om Tat Sat Please get ready for the practice of Ajapa Japa Come into a comfortable sitting position Spend some time adjusting the body now So that you can maintain this position with a sense of comfort ease and stability For the next 10 minutes Place the hands in the lap or on the knees Ensure that the spine is upright and straight and the eyes are gently closed Take a few deep breaths now Inhaling fully into the abdomen and the chest And allowing the body to completely relax with the exhalation Feeling the sense of relaxation spreading through the whole body From the top of the head down to the tips of the toes Feeling the whole body letting go Feel the eyes and the eyelids relaxing The jaw,
The cheeks,
The lips becoming soft,
The body is relaxed And the jaw,
The cheeks,
The lips becoming soft and heavy Let the shoulders relax away from the ears A gentle curve in the middle back allowing the chest to be open And allow the abdomen to relax also Let it become like jelly And let the breath flow quite easily and spontaneously within this area And for some time just quietly and silently watch the breath as it moves in and out of the body No need to change the breath or modify just watch,
Just let the body breathe and silently watch Letting the breath flow,
Taking the attention now from the breath to the sounds Different sounds are happening outside Pick one sound Focus all the attention on that sound And then leave that sound And let the breath flow And let the breath flow And then leave that sound and keep exploring all the different sounds that are happening Shifting from sound to sound Staying focused with the sounds,
Draw the awareness a little bit closer and listen to the sounds that are happening just inside this room or in this building Coming a little bit closer now detecting the subtle sound of the body breathing,
The friction of the air as it touches the nostrils,
The throats,
Listen to this sound And then leaving the breath,
Bringing the awareness back to the body,
Feeling the body becoming still and steady Mentally say I'm about to practice Ajapa Japa,
I will remain completely still,
I will remain completely steady like a statue Bring the awareness to the throat beginning the practice of Ujjayi Pranayama,
A gentle constriction within the throat And with this constriction a very subtle sound is produced,
Similar to that of a baby snoring,
Similar to the sound of the ocean If it feels comfortably possible,
Extending the length of the breath just a little bit longer and focusing within the throat on the sound and the gentle constriction of Ujjayi Pranayama Take the awareness now down to the navel and the next time the body breathes in,
The awareness moves up from the navel through the chest to the throats And with the exhalation the awareness descends back down through the chest to the navel and like this keep moving the awareness up and down with the in and out breath and integrate the practice of Ujjayi Pranayama,
The gentle constriction and the very subtle sound,
Begin now Focusing all the awareness on the movement of the breath,
Navel to throat with the inhalation,
Throat to navel with the exhalation and integrating the practice of Ujjayi Pranayama with this And now adding the final part of the practice,
The mantra,
The sound of soul on the in breath,
Navel to throat mentally And the sound of hum,
Throat to navel mentally,
Integrating this mantra with the movement of the breath and the Ujjayi Pranayama Staying 100% focused with the practice,
If thoughts come,
Allow them to come and then gently let them go,
Without any sense of judgement,
Just return to the practice and continue with the awareness,
Navel to throat,
Throat to navel,
Ujjayi Pranayama and the sound,
The mantra,
Soul and hum And now the final part of the practice,
The mantra,
The sound of the in breath,
Navel to throat with the exhalation,
Navel to navel with the exhalation and integrating the practice of Ujjayi Pranayama with this And now leaving the awareness,
The sound of the in breath,
Navel to throat with the exhalation,
Navel to throat with the exhalation and integrating the practice of Ujjayi Pranayama And now leaving the awareness of the mantra,
Leaving the awareness of the soul hum,
Leaving the sound of Ujjayi and the movement of the awareness up and down Feeling the effects of the practice of Ajapa Japa,
Feeling the state of body,
The state of mind,
Feeling the state of being And now bringing your awareness fully back to your body,
Feeling your hands on your knees or in the lap,
Feeling the body sitting on the floor or in the chair,
Remembering what time of day it is,
Where you are and what you have been doing Bringing all your awareness back to the here and now,
Fully present,
Hari Om Tat Sat,
Hari Om Tat Sat,
Hari Om Tat Sat,
The practice of Ajapa Japa is now complete
