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Keep your eyes closed. Sit comfortably. Take your mālā in your hand. Adjust yourself so comfortably that you will not feel any discomfort during the meditation. Withdraw yourself from the external world. Try to be with yourself. Be aware of your being here in the hall. Relax. Uvolněte se. Take one deep inhale and exhale. Feel your whole body from the toes to the top of the head, and from the top of the head to the toes, so that your body is comfortable and relaxed. Try to keep your body straight and upright. Keep your shoulders relaxed. Ramena uvolněna, relax your elbows, uvolněte si lokty, and keep your neck straight. Feel each and every limb of the body and try to relax them. The body is straight and upright; the neck is straight—do not bend your head forward. Relax your stomach muscles. Make sure that your spine is straight and upright. Feel the whole body. Let your body be motionless, relaxed, and comfortable. Feel the motionlessness of the body. Be one with yourself. Do not run away with your thoughts. Do not let your body be alone. When you go far with your thoughts, your body is alone, lonely. That means be one with yourself. Relax. Now, become aware of your breath. Do not change the breath rhythm; just let it be as it is, natural. Be aware that you know when you are inhaling and exhaling—aware of the natural breath. The body is straight. Relax. Feel the breath. Now coordinate your breath and body together. During inhalation, the body, especially the trunk, is slightly expanding. And during exhalation, the body, especially the trunk, is slightly contracting. Feel your body and breath together. Feel the prāṇa with the breath going in and out through the body. Keep your body straight, your neck straight. Now bring your awareness to the Maṇipūra Cakra. The seat of the Maṇipūra Cakra is near the navel. It is the seat of sound. It is the junction of prāṇa and apāna. Awakening of the consciousness there balances our physical and mental health. It supports spiritual development, harmony, and balance. At the Maṇipūra Cakra, concentrate or try to visualize the Maṇipūra Cakra. During inhalation, feel the expansion of the Maṇipūra Cakra, and during exhalation, feel the contraction. Be relaxed. Relax your abdominal muscles. Let your eyelids be very relaxed; keep your neck and head straight; shoulders and elbows are relaxed. Direct your awareness or concentration at the Maṇipūra Cakra. Inhalation and exhalation at the Maṇipūra Cakra. Now, follow the breath; observe the breath between the navel and the Anāhata Cakra. During inhalation, the energy flows from Maṇipūra to the heart. And with exhalation, the breath energy flows from the Anāhata to the Maṇipūra. Go ahead and be aware of each and every one of your thoughts and your feelings. Bodhisattva. Feel the relaxation in your chest. Feel your breath flowing very freely. Relax. Relax. These are the chakra meditations. From time to time, you should repeat them. They balance the energy in the body. They awaken those centers, the energies. And that makes us feel beautiful, relaxed, and happy. Relax. Relax. Awareness of the breath between the navel and the Anāhata, the heart. At the time of inhalation, observe the breath from the throat to the navel, and at the time of exhalation, from the navel to the throat, but exhale through the mouth. Do not make any breath sound. Continue. Feel the warm air on your lower lip. When you inhale, feel the whole body, the energies ascending from Maṇipūra to Viśuddhi. Viśuddhi means purification of all kinds of impurities, poison. It also means the mental block is removed—the mental pain, mental problems, mental tensions. This is the chakra which releases all the toxins, all these kinds of problems from the navel to the throat. Inhale through the nose. Exhale through the mouth. No breath sound. Relaxed breath. By inhalation, the breath reaches the Maṇipūra. While exhaling, the breath comes up to the throat and nostrils, bringing all the tensions out. It is filtered in the Viśuddhi Cakra. Now leave all the imaginations and following of the breath; just come to your brow center and feel yourself being with yourself. Now you can forget all the imaginations and following of the breath, and just feel the center between your eyes, and there you can merge with yourself. And now again, we will chant Oṃ three times all together. Deep inhale. Slowly move your fingers, close your fist, open your palms, close the fist, open the palms, close the fist, and stretch your elbows and shoulders. Rotate your wrists, and now fold your palms. Slowly move your fingers, close your fists, open your palms. Close the fists, open the palms, close the fists, and stretch your elbows and shoulders. Rotate your wrists, and now fold your palms. Slowly move your fingers, and now join your palms and rub them. Place your palms on your face and give a little massage to your eyelids. Open your eyes, and bend forward. Touch your forehead to the ground and feel the circulation towards the body—especially the neck muscles, the head, the face muscles; feel the stretching of the back muscles, the breath. Dech, place your palms on the ground. With the help of your hands, slowly come up, very slowly, more slowly, slowly, up. Hari Om. After long meditation, when you go forward, you must come up very slowly. If you go quickly like this, you may get dizzy or have some other problems. It is a shock for the brain. So, therefore, slowly stretching and coming up. The mistakes are mostly done by the yoga teachers, the dogma. In two seconds, he was up. That is very wrong. An old person can get a brain hemorrhage. By the time the ambulance comes, it’s too late. Hari Om.