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Keep your eyes closed. Sit comfortably. Take your mala in your hand. Adjust yourself in a comfortable way so you will not feel 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. 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, upright. Keep your shoulders relaxed. Relax your elbows 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. That means be one with yourself. Relax. Relax. And 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 you are inhaling and exhaling. Be aware of the natural breath. The body is straight, relaxed. Feel the breath. Now coordinate your breath and body together. This means that at the time of inhalation, the body is slightly expanding, especially the trunk of the body. And at the time of exhalation, the body is contracting, especially the trunk of the body. Relax. Uvolněte se. Relax. Uvolněte se. 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 the sound. It is the junction of the prāṇa and apāna, awakening the consciousness there. It balances our health, physical and mental. It supports spiritual development. Harmony and balance at the Maṇipūra Cakra. Concentrate or try to visualize the Maṇipūra Cakra. At the time of inhalation, feel the expansion of the Maṇipūra Cakra. And at the time of exhalation, feel its contracting. Be relaxed. Relax your abdominal muscles. Let your eyelids be very relaxed. Keep your neck and head straight. Shoulders and elbows are relaxed, and direct your awareness or concentration at the Maṇipūra Cakra. Inhalation and exhalation in the Maṇipūra Cakra. Relax. Now follow the breath. Observe the breath between the navel and the Anāhata Cakra. At the time of inhalation, the energy flows from Maṇipūra to the heart, and by the exhalation, the breath energy flows from the Anāhata to Maṇipūra. Go ahead and be aware of your each and every thought and feeling. Feel the relaxation in your chest. Feel your breath flowing very freely. Relax, relax. These are the cakra meditations. From time to time, you should repeat them. It balances the energy in the body. It awakens those centers and energies, and that makes us feel beautiful, relaxed, and happy. Relax. Relax. Awareness of the breath between the navel and the Anāhata. The heart. During the time of the inhalation, observe the breath from the throat to the navel, and during the time of the exhalation, from the navel to the throat, but exhale through the mouth. Do not make any breath sound. Go ahead. With exhalation, let it release all the tensions. You exhale, you feel warm air on your lower lip. When you inhale, you feel the whole body, the energies ascending from the maṇipūra to viśuddhi. Viśuddhi means purification of all kinds of impurity, the viṣa, the poison. It means also the mental blockages, the mental pain, the mental problems, the mental tensions. This is the cakra which releases all these kinds of problems. From the navel to the throat. Inhale through the nose. Exhale through the mouth. No breath sound. Relax the breath. By inhalation, the breath reaches the maṇipūra. While exhaling the breath, come up to the throat and nostrils, bringing all the tensions out. It’s filtered in the Viśuddhi Cakra. And leave all the imaginations and following of the breath. Just come to thy brow center and feel thyself being with thyself. And now again, we will chant OM three times all together. Deep inhale. Or 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, rub your palms, place palms on the fist, give a little massage to your eyes, open your eyes, and bend forward. Touch your forehead to the ground. Keep your eyes open. Feel the circulation towards the body, especially the neck muscles. The head, the face muscles, feel the stretching of the back muscles. The breath, 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, then 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 done mostly by the yoga teachers. The dogma? In two seconds, you are up. That is very wrong. Old people can get brain hemorrhages. The ambulance comes, but it’s too late. Hari Om.