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Relax if you can. You may remove your jackets so the soles of your feet can breathe. Stretch your arms upward and lean back in your chair. Look up at the ceiling. It is beautiful—not only for our foreign friends, but you should see it too. Now bring your hands in front of you and down. Bend forward and touch your toes, gently pushing your head between your knees. Remain there until I finish counting everyone. You may think: "O Merciful One, bless me with your divine mercy. Let me practice Ahiṃsā and protect me from Hiṃsā." This means: "Lead me toward non-violence and protect me from violence." No negative thinking, no criticism, no greed, no jealousy—only mercy. "And uplift me, O Lord, to Thy divine world." Now slowly raise your arms up and lean back on the chair. Look at the pearl-like lights on the ceiling. These lights are like pearls. Then bring your hands down. Interlock your fingers. Lean toward the left side. I cannot see you on the screen; can you show us? Yes. Slowly come up. Now lean to the right side. Good. Return to the center and place your hands on your thighs. Press your back against the chair and use your hands to pull your knees downward. Press your chin toward your chest. Then lift your head, relax your elbows, and bring your head to the center. Now we will do this fifty times. One cycle is an inhale and an exhale, so that you become warm, refreshed, and more relaxed. I know many of you have been sitting since 9 o'clock this morning. So, fifty times: inhale, exhale. But first, I will demonstrate. Not quickly. This is called Bhastrikā. Inhale, exhale. Keep the movement steady and level—not like this, not like that. Look at me—not like this, and also not like this. Imagine you could place a glass of water on your head and it would not fall. So, like this. Yes? You may close your eyes or keep them open. Hold this mudrā and count for yourself. When you finish fifty-one cycles, return to normal breathing. I will then give you further instructions. You can go a little quicker or a little slower. When you are finished—I will not hear you—I will guide you further. So, begin. I challenge you: while doing Bhastrikā, do Kapālabhāti. Not Kapālabhāti—do Bhastrikā. Very good. Open your eyes. There are two practices. One is called Kapālabhāti, which involves only forceful exhalation, like this. This is Kapālabhāti. Have you ever heard a coal locomotive starting? Many of you may not know, as now we have electric or gas engines. But the best coal from Karlov makes for a good locomotive. Mr. Vivek Oja is sitting on the coal mines. And Bhastrikā is like a locomotive. How does it begin? It goes into the tunnel, up and down. And when it doesn't start, the locomotive does like this—that is Kapālabhāti. Then comes Bhastrikā. This is the technique, okay? Now I must use the technique of Mr. Alfred. In the last ten days, did any of you see either the sunrise or the sunset? Raise your hands. Very good. We will now concentrate on dawn and sunrise. Place your hands either on your thighs like this or like that. If you wish to look at anything in this hall, do it now. Afterwards, do not open your eyes, as there will be nothing new to see in the same hall. So, close your eyes. Take a deep inhale and exhale. Relax the whole body. We will take a deep inhale and chant Oṃ once. While chanting Oṃ, withdraw yourself from the external world. Come to your inner space at the eyebrow center. Try to visualize the dawn emerging from the dark night. See the dawn and wait until the sun rises. Observe how the sun comes out. Deep inhale. Exhale. Inhale. Relax the whole body. Let your eyes close gently. Feel your entire body from the toes to the crown of the head. Feel relaxed and comfortable. Relax. Relax. Relax the breath. Be aware: "I know that I am inhaling. I know that I am exhaling." Maintain a normal, natural breath. Feel the whole body motionless, and bring your awareness to the eyebrow center—the Cidākāśa. Behind the wall of the forehead, visualize a dark blue sky, like a dark night sky, and see how the dawn begins. If you have a Guru Mantra, repeat it mentally so your mind does not wander in different directions. The dawn, endless space, every direction—yet you know you are sitting and you are gazing. With closed eyes, gaze forward into the Cidākāśa. In the far distance, on the horizon, a beautiful dark orange light is rising at dawn. You can recognize that it is you. This is your astral body. You are visualizing this in your Cidākāśa. Constantly, the horizon is becoming brighter with more orange light. See yourself sitting in a meadow, gazing toward the east. Notice the color of your clothes, your hair. The dawn light is streaming through your hair. Peace. Peace. Your inner eyes are open—not the physical eyes. Beautiful. The first part of the sun is rising. The first ray of the sun is called Uṣā. This ray of Uṣā is the ray of immortality. Lucky are you that this light touches your forehead. A quarter of the sun is out. Your inner space is becoming enlightened. From time to time, birds are flying. Half of the sun is out. Now the complete sun has risen. If you have any wish, mentally repeat it three times. Three times. See your astral body folding its hands—not the physical body. The astral eyes are open, gazing at the sun, as in Trāṭaka. Feel this time of dawn. Uṣāpāna means your body is absorbing this energy of immortality. Lucky are those who can wake up before sunrise and receive this Uṣāpāna. Now feel your entire physical body. Let the sun dissolve into your body. Feel the whole body from the toes to the head, and from the head back to the toes. Be aware of the entire body. Feel the breath ascending and descending. Take a few deep inhales and exhales. Deep inhale, and together we will chant Oṃ three times, followed by the Śānti Mantra three times. Now make fists, then open your palms, stretch your elbows, and fold your hands together. Rub your palms together vigorously and place them over your face. Warm your facial muscles and eyelids. Open your eyes into your palms and move your hands. Hari Om. That was a short meditation for your daily practice.