Find a comfortable sitting position.
Your spine is straight and the back of your neck is long.
Hands rest on thighs or knees.
Arms and shoulders are relaxed.
Reach with the top of your head toward the ceiling.
Keep smiling.
There is a feeling of peace and well-being.
Bring your awareness to your breath.
Observe the natural flow and rhythm of the breath.
Feel the air entering your nostrils,
Passing through your throat.
Observe your inhalation.
Observe your exhalation.
Your prana rises in a spiral movement from your root chakra to your third eye chakra.
Visualize the rising of prana through one of your central energy passages,
The pingala nadi.
Starting at the root chakra as you breathe in,
Visualize the prana rising up in a right curve and reaching svadhisthana chakra.
As you breathe out,
Pause for a moment.
On your next inhalation,
Send the prana from svadhisthana chakra in a left curve to manipura chakra.
As you breathe out,
Pause for a moment.
With your next inhalation,
Prana rises from manipura chakra in a right curve to anahata chakra.
As you breathe out,
Pause for a moment.
Breathe in and visualize the prana rising from anahata chakra in a left curve to vishuddha chakra.
As you breathe out,
Pause for a moment.
Breathe in and visualize the prana rising from vishuddha chakra to ayana chakra in a right curve.
As you reach ayana chakra,
Hold your breath for a few moments.
Now your prana rises in a spiral movement from the muladhara chakra to the third eye chakra through your ida nadi.
Breathing in,
Visualize and sense your prana rising up from muladhara chakra in a left curve reaching svadhisthana chakra.
As you breathe out,
Pause for a moment.
With your next inhalation,
Send the prana from svadhisthana chakra in a right curve to manipura chakra.
As you breathe out,
Pause for a moment.
With your next inhalation,
The prana rises from manipura chakra in a left curve to anahata chakra.
As you breathe out,
Pause for a moment.
Breathe in,
Visualize the prana rising from anahata chakra in a right curve to vishuddha chakra.
Breathing out,
Pause for a moment.
On your next inhalation,
You complete the path to ayana chakra and the prana rises from vishuddha in a left curve.
As you reach ayana chakra,
Hold your breath for a few moments.
Repeat these steps several more times.
Observe the pranic energies with a focused mind.
Inhale and hold your breath for a few moments.
Retaining the breath,
Feel the prana centered in ayana chakra.
Now let your breath flow naturally again.
Breathing in,
Distribute the inhaled air from ayana chakra throughout your entire body.
Exhale and withdraw the prana back to ayana chakra and observe that your body relaxes.
Continue this process,
Directing your prana with the inhalation in all directions.
Your whole body from top to toe is saturated with pranic energy while inhaling.
As you exhale,
Consciously withdraw the pranic energy from all part of the body and back to ayana chakra.
Inhale and supply the pranic force from ayana chakra to the right arm.
Visualize and sense how your right arm expands as prana enters it.
The prana permeates every pore of your right arm.
Exhale and withdraw the prana back to ayana chakra.
Observe your right arm relaxing and contacting.
Now inhale and supply the pranic force from ayana chakra to the left arm.
Visualize and sense how your left arm expands as prana enters it.
The prana permeates every pore of your left arm.
While exhaling,
You withdraw the prana back to ayana chakra.
Observe your left arm relax and contract.
Inhale and supply the pranic force from ayana chakra to the right leg.
Visualize and sense how your right leg expands as prana enters it.
Observe the prana permeating every pore of your right leg all the way down to your toes.
With the exhalation,
You withdraw the prana back to ayana chakra.
Observe your right leg relaxing and contracting.
Now inhale and supply the pranic force from ayana chakra to the left leg.
Visualize how your left leg expands as prana enters it.
Observe the prana permeating every pore of your left leg all the way down to your toes.
Exhale and withdraw the prana back to ayana chakra.
Observe your right leg relaxing and contracting.
While inhaling,
You supply the pranic force from ayana chakra to your right chest.
Sense how your right chest expands as prana enters it.
You observe the prana permeating every pore of your right chest.
While exhaling,
Withdraw the prana back to ayana chakra and observe your right chest relax and contract.
Inhale and supply the pranic force from ayana chakra to the left chest.
Visualize and sense how your left chest expands as prana enters it.
Observe the prana permeating every pore of your left chest.
Now exhale and withdraw the prana back to ayana chakra and observe your left chest relax and contract.
The prana flows effortlessly from ayana chakra to the body and back.
No extra effort is needed.
Simply observe the continuous and automatic supply and withdrawal of prana.
As you observe the tidal waves of prana,
Visualize the pranic energy as rays of light particles.
Now observe how these streaks of light penetrate the whole body as you inhale and how this energy in form of light sparks withdraws back to the source.
Imagine ayana prana being the storehouse of infinite light streaks,
Withdrawing the prana,
Sending prana,
Filling and emptying your body with light.
Inhale and retain the breath while keeping the prana at ayana chakra.
Exhale and let the prana descend from ayana to muladhara chakra via the sushumna nadi.
Continue this process until all the prana has returned to the root chakra.
Take a deep breath and let the awareness return to your physical body.
Feel the weight of your body against the floor and become aware of the sensations in your hands and feet.
Take another deep breath in and relax.
