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Make yourself comfortable. Close your eyes and place your hands on your thighs. Those who have a mantra may take their mālā and spontaneously repeat their mantra with it. This is an anti-stress meditation. Relax and close your eyes. We will chant Aum three times. During the chanting, withdraw your thoughts from the external world. Be aware of your being here in this hall and concentrate on the resonance of Aum. The seat of the sound is the navel. The ascending sound from the navel to the top of the head—the resonance—is divided into three parts. The first sound, or part of the Aum, travels into space. The second returns to the body, which you also hear yourself—the sound of Oṃ. The third resonance from the Sahasrāra Chakra transfers into our heart, the seat of the soul, the seat of our self in the space of the heart. These are the three sounds: Akāra, Ukāra, and Makāra. This is the resonance that begins from the navel, then the vocal cords, and then space. While chanting OM, be aware of all three levels of the sound: Akāra, Ukāra, Makāra. The sound goes A, U, M. Now we chant the first resonance of the Aum. Chant only Aum. Chant the powerful sound of Aum. It awakens each and every cell of the body, giving very pleasant energy. All tension is gone. Now remember how it is. Three times. Again, ah. Concentrate on the navel. From the navel, the energy is spreading in the whole body like a spiral. We will chant Ū. There is a vibration, an energy awakening from the navel, and the vibrance comes up to the vocal cords. This is very, very good for our thyroid gland, balancing its function. So, that is U. U. U. Again, three times. A. Chant only two syllables now. We will sing only two syllables: A, U. A, U. Navel and throat—the level of the navel and the throat. A, U. A, not M. The third level, where the sound goes more into our body, into the heart, you will hear in your ears, in your brain—a vibration. That is M. This is a humming sound, like a bee. Now we will coordinate all three systematically: navel, throat or vocal cords, and Sahasrāra in the head. When we speak, the tongue and lips move. But with Aum chanting, the tongue and lips do not move. Only at the last stage do the lips close. It is a very scientific sound chanting used for Kriya Yoga. Now we will chant Oṁ five times. Five represents the five elements. So, inhale and exhale. Concentrate on your navel. Concentrate on your breath. The breath begins in the navel, then the throat, and then the brain. These are the three levels where the oxygen is divided. Five times altogether. Between the navel and the throat, and to the eyebrow center. Just feel the ascending and descending breath. You will feel very pleasant sensations in your body. You will feel lightness in the body and in your head. The tension is disappearing. Because while chanting Aum, we supply more oxygen to the brain, which removes the tension and gives immense oxygen, prāṇa, and circulation. It develops concentration and improves memory. Relax. Relax. Feel oneness with thyself—body, mind, concentration, awareness, and a feeling of well-being. Relax. Now feel the relaxation in your whole body. Feel the pleasantness in your breathing. Feel relaxed, and we will chant three times: OM. A, U, M. Deep inhale. Now slowly move your fingers. Close your fists and open your palms. Fold your palms together and rub them. Place your palms on your face. Open your eyes slightly, open your palms slightly. Massage your eyelids and open your eyes. Move your hands down. Place your hands on your yoga mat and bend forward. Place your forehead on the ground. Feel the circulation—blood circulation towards the head and face. It brings more oxygen to your brain. Feel the stretching in your back muscles. And with the help of your hands, slowly raise your body up. How do you all feel?