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We begin our program. Sit in the posture called Vajrāsana. Place your hands on your knees, adopt Jālandhara Bandha by closing your chin towards the chest, and breathe normally. While inhaling, adopt Ākāśī Mudrā by looking toward the ceiling. While exhaling, return to Jālandhara Bandha. Raise your shoulders, with your hands supporting the knees. Take a slightly longer breath in and out. As you inhale, raise your head and look to the ceiling. Take a long breath in and out while looking to the sky. Remain there, breathing in and out a little slowly. Then, slowly exhaling, return to Jālandhara Bandha and hold the breath out for as long as you can. Then inhale. When you have inhaled sufficiently, hold the breath in. Now, while holding the breath in, look up toward the sky. Then, exhaling, release the breath. We begin again. Inhale into Ākāśī Mudrā, holding the breath in comfortably for as long as you can. Then, while exhaling, go to Jālandhara Bandha. Hold the breath out comfortably for as long as you can. It should feel comfortable, for as long as you can manage. After eleven rounds, relax in Ānandāsana, letting your head fall to the side. Relax the whole body with normal breath. Try to concentrate and feel your whole body from the toes to the top of the head, and from the top of the head back down to the toes. This is body awareness. Do not let your mind go outside; just feel your body. From the toes to the top of the head, and from the top of the head to the toes. Relax with this body awareness. Now slowly bend your knees, placing the soles of your feet on the ground with knees together. Be very relaxed. Feel your stomach. Now, expand your stomach with a deep inhale. How far can you expand it? Then slowly exhale. Continue this for ten or eleven times. After eleven deep breaths with expansion and contraction of the stomach, place your hands on your knees. Your feet remain on the ground. Let your knees come close to your body. If you cannot touch your forehead to your knees, then at least rest it on your thighs. Very good. Now place your hands on the ground and try Brahmari eleven times. Take a deep inhale. Then breathe normally. Now, generate the Oṃkāra from the navel. Now, again from the Sahasrāra Cakra, bring the Brahmari sound down to the Maṇipūra. Until it reaches the Maṇipūra, it should again be like the beginning of the Oṁ. From up to down, from Sahasrāra Cakra to the Maṇipūra. This is a question of time and practice. Both inhalation and exhalation, ascending and descending. Meaning, awareness of the sound from the Nābhi to the Sahasrāra, and from the Sahasrāra back to the Nābhi. So let's begin from the navel. Inhale. Breathe normally. We will end in the navel with the sound rāṃ. So from the Sahasrāra we begin with oṁ. With one breath, we go from the navel to the Sahasrāra and back from the Sahasrāra to the navel. While descending, it comes as Rāma. Now straighten your knees. Turn over onto your stomach and relax the whole body. Mentally imagine the sound oṁ originating from the navel. From Oṃ to Rām at the Nābhi. Relax, make yourself comfortable. Relax the whole body. This mudrā we can also try is Bhūvanamana. Bhū means the earth, namana means salutation to Mother Earth. Now slowly move your body, turn to one side, and sit up. This new kriyā we are learning takes time to master. It will be Oṁ Rām. Oṁ Rām. The Bīja Mantra of the Maṇipūra Chakra, the resonance of the Maṇipūra Chakra at the navel, is Rām, and the Oṁ lands at the Sahasrāra Chakra. Oṁ Rām. Now we will chant without connecting it to the breath. This means normal breath continues while sitting straight. Rub your palms together, place your hands on your face, and then open your eyes. Move your hands. Hari Om.