TV Channel

Sit in meditation posture. Take your mālā in your hands to repeat your personal mantra. Adjust yourself in such a comfortable posture that you will feel no discomfort during meditation. Try to sit straight and upright, but without tension. Place both hands on your thighs or knees. Self-inquiry meditation—meditation by self-questioning. Now close your eyes. Feel your whole body and relax it. Be aware of your presence here in this hall, and for the time being, withdraw yourself from the external world. We will chant Oṁ three times. During the chanting of Aum, try to withdraw yourself from the external world and become aware of your being here. Take a deep inhalation, chant Aum, then return to normal breathing. Feel your whole body from the toes to the top of the head, and from the top of the head down to the toes. Relax, trying to relax each and every limb and part of the body, and feel yourself comfortable. Repeat your mantra with the mālā and relax. Feel the motionlessness of the body. I am relaxed. I am comfortable. I feel my whole body relaxed and comfortable. Feel the energy in the whole body and the stillness. This energy signifies that you feel comfortable, relaxed, and harmonized, so that you experience your body as comfortable. And feel the utmost aliveness of your body. Feel your breath—the ascending and descending breath. Do not alter the rhythm or length of the breath; simply feel the comfortable sensations. Feel the divine energy, the divine blessing, the divine mercy of God, the divine mercy of Mahāprabhujī. Divine protection, kindness, understanding, Oneness, Light, the Blessing—all these divine qualities are bestowed upon us by our Paramparā. Feel in your heart, inwardly, great happiness. In this ocean of divine blessing and bliss, simply feel this divine blessing. Try not to wish for anything; do not ask for anything. It is only bliss, mahā ānand. No wish. You are above desire. Only bliss, and nothing but bliss. I know that I breathe. I know that I am breathing comfortably. My body is relaxed and motionless. All my indriyas—the senses and activities of the mind—are harmonized. Keep repeating your mantra and do not imagine anything. If you see visions, just observe them. Now, if any visions arise—pictures, temples, anything you are drawn to—simply observe them with detachment. To move the energy upward and downward, it is helpful to use the breath: the ascending and descending breath of divine light, mercy, and love. Feel the prāṇa ascending from the navel to sahasrāra, and descending from sahasrāra to the navel. Relax. Keep your concentration on the ascending and descending breath, with positive thoughts and energy guiding you toward the sahasrāra cakra. Feel your body and your breath once more. Place your right fingers at the center of the eyebrows for prāṇāyāma, keeping your eyes closed. Using only the iḍḍhā nāḍī (left nostril), inhale and exhale. Now place your hand back on your knee, eyes still closed. Again concentrate on the breath—the ascending and descending breath between the navel and Sahasrāra chakra. Feel the blessing. Feel the kṛpā. Close your left nostril with the ring finger and breathe in and out through the right nostril. Breathe from the navel to the Sahasrāra Cakra, and from the Sahasrāra Cakra down to the navel. Continue feeling your breath flowing between the navel and Sahasrāra Cakra. Inhale ascending breath through the spinal column, and exhale the breath into the whole body. Feel the purifying blessing. Now place your hand back on the knee. Feel your life and the blessing. Perceive the blessing. In the navel, feel your navel. Feel your jāṭharāgni (digestive fire). Feel your pancreas. Feel your solar plexus, and practice mild pūraka (inhalation). Practice mild pūraka prāṇāyāma, not too forceful. Keep the body straight, and draw the breath from the navel to the chest. Take a deep inhalation, retain the breath, and apply Jālandhara Bandha (chin lock). Hold as long as comfortable, then lift the head and exhale. Inhale, then exhale and release Jālandhara Bandha. Inhale, then resume normal breathing, normal breathing, normal breathing. To all the Jñānendriyas, feel the stretch through your back muscles, and feel thankfulness to the Divine. Feel complete surrender, and place your hands on the ground. With the support of your hands, slowly rise and sit in Vajrāsana. Then slowly stretch your hands upward. Lift up, lock your thumbs, stretch your body upward, and then slowly bend forward into Śaśāṅkāsana (hare pose). This is the Kāṭha Praṇām. Go further—ah, no space. Once more then. Sit in Vajrāsana, hands up. Three, four, five. The second version of the Kāṭha Praṇām. Legs on the ground, lift the upper body up. Six. Which number is that? Seven. Next, Kīṭa Āsana. [Counting] 19, 20, 21, 23, 24, 25, 26, 27, 28. Stretch your legs. Raise your hands, inhale, and as you exhale, fold into Paścimottānāsana (seated forward bend), breathing normally. Very good. Now sit on the toes with knees up. Place your hands on the knees, legs slightly apart for balance. Press through your knees to find your balance. And slowly stand up. Very good. We stand up for lunch. Okay, sit down. Adiós.