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All of us will now be in meditation. Make yourself comfortable. Can we offer a meditative sound? For instance, something from Madhuram. Very good. That is not accurate. Om Śānti, Om Śānti. And until you bring your cassette, we will again sing something for meditation, and everybody will sing together: Padharo, Heri, Galpati, Devagurasa. Yes, everybody knows it? Bhagavān kī jai… Śrī Dīp Nārāyaṇ, Bhagavān kī jai, Śrī Svāmī Madhavānanda Jī, Bhagavān kī jai. So now, make yourself comfortable so you truly feel at ease. If you want to look around, see whatever you wish. After that, do not open your eyes until I tell you to finish. Also, please do not leave and re-enter the room from the back. If you feel discomfort, you may change your position, but do not disturb others. Relax. Relax. Settle into a good, comfortable posture. Once you have looked around enough, gently close your eyes. Closing the eyes also means withdrawing yourself from the external world. Close your eyes gently. Feel your breath. You know that you are inhaling and exhaling; it is very comfortable. Relax, relax. Feel the trunk of your body, feel your spinal column, very relaxed. Place your hands comfortably on your lap. If it supports your meditation, you can repeat your personal mantra, but it should not disturb you. Feel your shoulders, your neck, your arms, elbows, wrists, palms, and fingers. Feel the energy flowing through both arms and the hands. Take your time. Be yourself. Be relaxed, be concentrated, yet relaxed. Do not try to control anything within yourself. Your relaxation, your breath, your feelings—simply be yourself, very comfortable, easy, happy. Feel your neck deeply relaxed, very comfortable, the space between your head and your shoulders. Exhale completely from your lungs. Inhale. We are inhaling very calmly, very purely, very well. Now concentrate on the navel. This is the center of your whole body. Very comfortable, very pleasant. Try to relax the organs, the abdominal muscles, the entire intestinal area. Everything relaxes at the center of the navel. Now, inhale through the nostrils, and while inhaling, bring your head slightly down so that your chin moves toward your neck, lowering until your chin touches your body. For a moment, offer your mantra. Relax. Do not repeat your mantra. While exhaling, bring your breath to the navel. Then slowly come up again. We exhale and inhale. Gently exhale, raise your shoulders, and straighten your elbows. Apply a little pressure from your hands to your knees. Look down toward your navel, but with closed eyes. Then while inhaling, slowly raise your head and look slightly upward with closed eyes. Again, exhale, go down slowly to the navel, shoulders up, elbows straight, chin close to your chest. Then inhale again, relax your elbows, and gently lift your head a little. Exhale and return to the navel. This is beautiful prāṇa. Through this technique, the whole body becomes very relaxed. Be yourself. Go down again to the navel, shoulders up, elbows straight, hands pressed on the knees, chin closed. The breath is held. Feel your navel. Inhale slowly, releasing the elbows slightly. Look up with closed eyes; feel the breath in your lungs. Exhale slowly. While exhaling, bring your head down. Then hold the breath. Feel comfortable, relaxed, without any pain at the navel. Come up, feel your whole body, elbows relaxed, shoulders relaxed. Exhaling slowly, chin touching the chest. Continue. This is what I do—slowly, seven times, as I told you. With this, feel your whole body. Make your body comfortable. Uvolněte se. (Relax.) And now you may gently open your eyes and lie down on your back, head toward me. Just relax, comfortable on your back. Close your eyes and relax. For seven breaths, concentrate on your navel as you inhale and exhale with a normal breath. After that, bring your awareness to your heart. Feel your heart. Be aware of your heart while also staying connected with the navel. Let the breath be relaxed, eyes closed, eyebrows softened. Feel your heart. You may or may not feel the heartbeat; simply remain with your heart—relaxed, comfortable. Do you feel warmth in the heart area? Perhaps not. Still, stay relaxed in the region of the heart, comfortably at ease. Be comfortably aware of your heart, and relax the sensations in your legs: your toes, the soles of your feet, ankle joints, thighs. Feel your palms. Do not keep any tension in your fingers; let them be gently relaxed. The whole trunk of the body is comfortable. Feel your breath. Your breath is moving through the entire body, flowing in and out. The heart is very relaxed, very comfortable. Simply feel the heart. Watch your breath, and at the same time watch the release in the area of the heart. Always be with yourself. Feel your body. Feel comfortable. Feel the breath. Now, concentrate on the nostrils, the breath going in and out. Then concentrate on the center between the eyebrows, on the forehead. Whatever you see—any light, anything, or nothing—just that space is yours. Relax. Uvolněte se. Uvolnite sa. Let your breath be deeply relaxed. I am relaxed in my body. I am within my body. Comfortable. Pohodlně. (Comfortably.) Just relaxed. No concentration, no particular part—just let it be. Relax the whole body, your thoughts, your feelings. Just be yourself. Now take a deep, slow inhale, and feel your stomach expanding and contracting. You are inhaling and exhaling. Slowly move your fingers. Make a fist, open your palms, close your fist. Slowly move your legs, your big toes, second toes, stretch your ankle joints. Slowly bend your legs, gently turn to the left and right—just make yourself comfortable. With the support of your hands, sit up. Rub your palms together and place them on your face. Hari Om. Now, walk in the park for at least twenty minutes, and then go for your lunch. Hari Om.