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Dear sisters and brothers, welcome to this afternoon program. Our subject is anti-stress: how we create stress and how we can get rid of it. Stress is created from the outer world. We always concentrate on the outer world. We concentrate so much that we are called workaholics, like alcoholics; similarly, we are workaholics. When we lose our path, when we lose our subject, when we cannot master our concentration, then a kind of confusion comes, and we cannot concentrate. We work, we work, we work. Yoga is one of the best therapies, best techniques, and the best science for humans. Yoga is not only for what we were in the last centuries. People used to say it is only for those yogīs who sit on the needle bed or hang upside down or sit in the lotus posture, etc. But now, in the last three decades, humans have come to know again that yoga is one of the best ways to live a happy, healthy life. It is also what we call the problem of cancer. And though we don’t have cancer, in our subconscious, we think, "I think I will get cancer." This is such a stress and fear. Out of that fear, one can get that kind of disease which one should not have. Recently, I came from a conference about yoga and cancer. There is a lot of research on this disease. Definitely, the first cause of cancer is our nourishment. It means a lot of pesticides. The pollution is so much that whatever we inhale is harmful. Everything is sprayed with chemicals. Every time I come to New Zealand, I think for the last 37 years, always, always... they are trying at the border to spray everything, warning every 10 steps. You see, no fruits, no this, no that. But still, the same disease exists in this country, just like in other countries. This is the pollution which we have. Out of that, we have stress, very much stress. We cannot concentrate. Getting the cause of the cancer also comes from the stress and psychic problems, emotional problems. For the females, they have mostly that attack of the cancers on their female organs, mostly. And also for the men, out of their stress and fear or conflict between the couples, it also attacks that fear on their male organs because we give the pressure there all the time, all the time, mental pressures, and this all comes out of the stress we try to... Try meditation. We try meditation. Yes, it helps very much. But even we can’t concentrate for meditation. Our fear always goes there. Now, it’s a very simple technique. You will be surprised how good it is and how easy it is. Well, there is something called a mantra. Who doesn’t know what a mantra is? Please raise your hands. One, two, three, good. The rest all have mantras? Okay. Some don’t dare to say. This is Australian, New Zealand people, they take time to open their heart. Okay, no problem. The mantra, some like it, some don’t like it. There comes conflict between culture and religion. So, though the mantra is very positive, it purifies our negative energies, our negativity and fears, etc. But many don’t want it. Okay, no problem. Our subject is not a mantra, but our subject is something to release the tension. It must not be a mantra. I have another technique this time that is wonderful. We need concentration. Awareness, awareness, awake within thyself, awareness of your life and what you would like to do. How to get rid of the restlessness, the stress? I will give you a mantra today, and I think you will have nothing against this mantra. Okay? It is something great. You will laugh. Yes, you will laugh. What kind of mantra are you telling us? But it is great. We have to bring our awareness, our concentration to that point. And the rest of all the tensions are relaxed because we need concentration. What is the best mantra on which you concentrate? I give you the first time. How many years have you known me? Ten plus. Okay, but I didn’t give you this mantra, many of you. Now, try to sit relaxed. Yeah, this is a really very great thing. Now, if you concentrate more, it is better that you close your eyes, because our eyes always give disturbances and obstacles. If you don’t like to close your eyes, no problem. Relax your body. Once, deep inhale and exhale. This mantra is a mahā mantra, a great mantra. This will release your stress 100% immediately, not after practicing for six months, because we need concentration. You remain on one point, whatever you want to know or like, and for that you will repeat your mantra. You will repeat with me a few times, then I will say stop, and then afterward you will do it mentally. It’s very easy, very easy, this mantra. Don’t laugh, because it will make you more relaxed, this mantra. I will repeat the first five three times, and the fourth time you will join me. I am going to repeat this mantra. Relax, my mantra will begin. You know this mantra very well. One, two, three, four, five. One, two, three, four, five. 1, 2, 3, 4, 5. Go ahead. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. 1, 2, 3, 4. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. One, two, three, four, five. One, two, three, four. Good. Open your eyes, because what is special in this? Because these are the numbers. And if our concentration goes in another way, you will miss the number. And therefore, you are concentrated and relaxed on these five numbers. So now we will do it once more and make one destination where you want to come, and then after we will repeat this mantra and you will go on your path. Close your eyes. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. 1, 2, 3. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5... 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. One, two, three, four, five, go ahead. One, two, very good. Now, if you do it mentally, then it’s difficult. Some thoughts will come between, but you have to come to the mental level. So it means no voice, there’s no vocals; just mentally, you will say one, two, three, four, five. So, you have to have one rhythm. If you come out of the rhythm, your mind will run to some different thoughts. So, if you do it, we do five minutes, it will release your tensions. It will release your tensions, but if you do like this, for example: one, two, three, four, five. Then some other vṛttis, we call in yoga, vṛttis. It means some thoughts, nonsense thinking, anything that will jump between. So, don’t give the place, the distance, or the space between two numbers, but you should be relaxed. So, again, once we do it loudly, verbally, please. Relax, relax the whole body. Relax the whole, relax the whole body. From the toes to the top of the head. And from the top of the head to the toes. Relax, relax,... be aware of your being here. Bring your awareness to the whole body. Bring your awareness to all your different thoughts, and now bring one point: anything about your business, about your garden, about your diet, about your relations. Put a partner, anything which disturbs you again and again. Besides this, get one positive point, get a beautiful positive point. Your happiness, your joy, your success, your business, your family in a very positive way, and target your concentration on that positive point. Eleven times you will repeat this mantra, that’s called the numbers mantra, eleven times. Eleven means continuity, ten means no continuity, there is a zero. So we have to go above the zero, 12. So please close your eyes, relax your body, relax, relax. Be motionless, no movements, and come on to your point. Positive, very positive. Yes, you will be out of the stress. One, two, three, four, five. One, two, three, four. One, two, three, four, five. One, two. One, two, three, four, five. One, two, three, four, five... Relax, relax, relax. Now, place your two fingers, the index and middle finger from your right hand, at the center of your eyebrows. With your right thumb to the side, close your right nostril. Inhale and exhale 11 times, a little bit deeper than normal: 3, 4, 5, 6, 7, 8, 9, 10. 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34, 35, 36, 37, 38, 39, 40, 41, 42, 43, 44, 45, 46, 47, 48, 49. 43, 44, 45, 46, 47, 48, 49, 42, 43, 44, 45, 46, 47, 48, 49, 42, 43, 44, 45, 46, 47, 48, 49, 42, 43, 44, 45, 47, 48, 49, 42, 44, 45, 47, 48, 49, 42, 45, 48, 49, 42, 43. Then place your right hand fingers, index and middle finger, at the center of the eyebrows, and with the ring finger sideways, close your left nostril and inhale and exhale through the right nostril, a little deeper than normal breath. Two, three, go ahead. After eleven breaths, you place your hand on the knee and feel the balance of the moon and the sun affecting both hemispheres. With that concentration of the number and prāṇa, now mentally do it yourself. Rhythmically, with rhythm, like this rhythm: 1, 2, 3, 4, 5; 1, 2, 3, 4, 5; 1, 4, 5; 1, 2, 5. So, go ahead with one rhythm and bring your awareness, bring your concentration to the center of thy brows. After your eleven numbers, concentrate on your breath only. I know that I am inhaling. I know that I am exhaling. Keep your body motionless, keep your body motionless. Each and every limb of the body should be motionless. Kāyā is Sthiraṁ, Kāyā is Sthiraṁ. Kāyā means the body, Sthiraṁ means motionless. When you have one glass of water in front of you on the table, the water is also motionless. As soon as you take the glass in your hand, the water will also move. Similarly, any part or limbs of the body are moving. It means you are restless. And this is the best technique that we are doing. Three times, deep inhale and exhale. Open your eyes. You can move your body. If someone doesn’t feel comfortable on the chair, you can sit down like the others. These techniques of releasing that tension, the stress, it goes through our, this, out of the seventy-two nāḍīs. There are three nāḍīs: Iḍā, Piṅgalā, Suṣumṇā, and the fourth one is called Vajranāḍī, that is the pillar of our body, our foundation of the building. So we will continue. Now we purified the moon nāḍī and the sun nāḍī. Now we make purification; it is called Chandra Bhedan. Purifying the Chandra nāḍī, the moon nāḍī, inhale through the left nostril and exhale through the right nostril. A little deeper than normal breath. Inhale through the left nostril and exhale through the right nostril. Concentrate and follow. Be aware of your breath, how it is flowing. And that is influencing your whole brain, both hemispheres, to release the tensions and create better memory. It is. Of course, it will not be today already; we have to practice for some days. So, that’s called Chandra Bhedan. About Chandra, about Sūrya, I will come afterwards. So, please, again, these two fingers touch at the eyebrow center. We close with our thumb the right nostril, deep inhale through the left nostril, and close the left nostril and exhale with the right nostril. Close the right nostril and inhale through the left nostril. Close the left nostril and exhale through the right nostril. Go ahead, breathe from the abdomen. Do not breathe from the chest. Below the navel, when you inhale, you will feel that the abdomen is expanding, and the navel is expanding. Then, breath comes up, goes to your chest. You exhale from the chest and then from the abdomen. Inhale through the left, exhale through the right. Inhale and exhale. After 11 rounds, place your right hand on the knee and be relaxed. Be comfortable. The moon and the mind, now Sūrya Vedan, the Sūrya Nāḍī, the Sūrya nerve, purifying. Place again these two fingers, index and middle finger of the right hand, between the eyebrows, and with the ring finger close your left nostril. Inhale. Through the right, close the right nostril. Close the left nostril, inhale through the right, close the right nostril. Inhale through the right, close the right nostril. Right nostril and exhale with the left. Close the left. Inhale through the right. Exhale through the left. Remain straight. Go ahead. Inhalation through the right nostril and exhalation through the left nostril. First, expand your stomach, then your chest. Exhale from the chest and then from the stomach. When the eleventh is finished, you place your hand on your knee. Fine. Now touch both fingers, the index finger and the middle finger. When we touch these two fingers, it influences our whole brain system, giving calmness, relaxation, and removing stress. If you move your fingers like this, you will feel the tip of the finger, and there is a release of tension. If someone is very restless, there are some who are very restless or feel a little bit of fear or stress, then take your left hand, please everybody. These are the techniques which I am giving, very technical, practical, and immediately reacting on our body. So, then two fingers and very gentle move on your elbow of your palm. Very gentle. This is not a miracle. It is the nerves. It is that nerve system. It is from the left and right nostrils. They immediately affect our brain. So, go ahead, but very gentle, very fine, just stop on the skin to skin, very gentle. And let’s try with the other palm. If someone is very restless, has stress, fear, etc., then these techniques will be very, very helpful for the students when they go for an examination. So before you go, do you do this technique? Fine. And the next one is called Suṣumnā Nāḍī. Out of 72,000, the one is the central nerve. If anything happens, then our bodies collapse. This Suṣumnā Nāḍī is very, very important for both hemispheres, Iḍā and Piṅgalā, and Suṣumnā. Now, Suṣumnā Nāḍī, which is only one and that is strong. About the Cakra, tomorrow we will come to the point, then also. So now, with any finger, but let us take our middle finger, and you must feel it. There is some little stone, a round stone on it, you will feel it. And you are rolling that stone on your palm. Okay? Not here. Middle of the palm, and don’t press. Just very gentle. Very gentle. Go ahead. This influence is on the top of our head. Everyone, here the closing of the hair is like a circle. That point is the closing of our growing, and this is the point. So these are the three. Relaxing, Iḍā, Piṅgalā, Candrabhedana, Candrasodhana, Candrabhedana, Sūryasodhana, Sūryabhedana, and then we came to this part first. To balance both nāḍīs, these nerves, it has immense power on our body. Immense. You think that’s nothing? It is great. After some days, many diseases will disappear. This is a therapy also. So we did this one immediately. In my case, immediately, so sensitive, so going through all the nerves. Did you feel it, someone of you? Immediately, like this. And then, to balance this one, is this. Sometimes you can feel it when you are doing like this, index of the middle finger and thumb. You will again feel a round stone on it, on these fingers. Well, I give you one good 15-minute interval, and then we will continue again. Where is that prāṇāyāma stick? Is five minutes too long? Five minutes too long? No. Okay, good then. Five minutes. One, two, three, four, five. One, two, three, four, five. One, two. Close your eyes, and I will tell you when to begin. In 25 seconds, 35 seconds beginning, 30 minutes. These techniques that we are doing are very practical and very effective. It’s not a theory, it is a practice. Tons of theory is nothing to the gram of practice. So, if you can sit on the floor, it will be more comfortable for you. Your chair, you can give it back to the side. This is too high. You have to sit like this. Then it’s okay. When you practice, this is very, very important. If you do these prāṇāyāmas, then this is called this yoga stick, prāṇāyām stick. Purījī, Purījī... You can do and do the tratak. And while practicing, suddenly itching in your back, you can do it like this. Okay? So it has many uses for it. So you can close your eyes, relax your whole body. Try to be one with thyself. Feel all five kośas. Anamaya kośa, the body of nourishment. Prāṇamaya Kośa, Body of Energy; Manomaya Kośa, Mental Body; Vijñānamaya Kośa, Intellect; Ānandamaya Kośa, Bliss. The website which closed will be new again tomorrow.