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Good evening. This evening we have another beautiful practice, what in modern language is called a capsule program. A capsule means just one medicine; you swallow it and drink water. Instead of taking kilos and kilos of herbs, which may or may not help. Yesterday we had a Trāṭaka practice. Today we are going to do one special technique which is good for concentration, very good for overcoming everyday stress. It develops memory and concentration, and it helps people who have disturbances with the inner sound—constantly hearing a sound like a waterfall or a humming sound. Also, it is very good for the lungs and to preserve or develop the capacity to hold oxygen in the body. For the artist, it is very, very good because this practice will create a very good intuition—for painters, musicians, sculptors, and so on. This is a very simple technique that belongs to Nāḍī Yoga. In the Vedas, it is said, "Nādarūpa Parabrahma"—the form of the Supreme is resonance. Everything is created out of resonance, and that resonance is still present in the entire universe and in our body. Yathā Brahmāṇḍe Tathā Piṇḍe: what is in the universe exists in our body. So this belongs to Nāḍī Yoga as well as to a prāṇāyāma called Bhramarī Prāṇāyāma. We will do the first step of the Bhramarī Prāṇāyāma, then we can slowly come to the Unmanī Mudrā and Kriyā. Tomorrow evening we will have a capsule program: "What is Kriyā Yoga?" For now, in this practice, it would be best if you sit at home on a pillow, as if you are sitting on a horse. This means equal pressure on the Mūlādhāra. This technique is done with your knees up when you sit on the pillow, so that you can support your hands like this. That we will do in a next, advanced technique. Today we will do it in a different way. Use these two fingers to close your ears. Close your eyes, take a deep inhale, and make a humming sound like a Bhramarī, like a bee, like this. Again, inhale and do it. So please close your eyes and concentrate on the sound in your Cittākāśa. Go ahead, plug your ears, close your eyes. After this, again put your hands on the knees. Remain with closed eyes and concentrate on that inner sound. Mentally repeat your mantra very slowly, very clearly. Just listen to your Bhramarī resonance in Chidākāśa. In case of high blood pressure, when the blood pressure doesn’t go down, you can do this Bhramarī Prāṇāyāma, and immediately it will help you. Once more, with the index finger, plug your ears, deep inhale, and perform Bhramarī Prāṇāyāma. After this, place your hands on the knees and concentrate in your Chidākāśa—in the Chidākāśa—on the sound of the Bhramarī Prāṇāyāma. Bhramarī means the bee. This resonance will calm down the Citta Vṛttis. It will harmonize and balance the central nervous system and heart rhythms. During the primary prāṇāyāma practice, as well as during concentration, beautiful symbols will appear in your Cittākāśa. Now, once, deep inhale and chant Oṁ. Hold your hands. Nāhaṁ Karatā Mahāprabhū Dīpa Karatā... Rub your palms. Place the palms on the face. Open your eyes behind your palms and bow down. Hari Om.