maximum results, this meditation should be practiced for about 15 minutes once a day, although twice a
day in the morning and/or in the evening is preferable. Meditate before, or at least 2-3 hours after, eating
food.
As you close your eyes, simply bring your attention to the end of your nose or to your chest and
experience the movements of inhalation and exhalation. Breathe easily and naturally. The longer you
practice, the more readily your mind will follow the rhythm of breathing and become relaxed. To go into a
peaceful state, your mind does not have to stop thinking. In fact, the only mistake you can make with this
practice is to try to stop thinking or to prevent thoughts from coming. If you are carried away by your
thoughts, feelings or emotions, please do not do anything to stop them. Instead, simply bring your
awareness back to the breathing, to your nose or chest, and if the thoughts continue to be there, that is
fine. An increase in thought activity during this practice indicates that stress is being released from the
nervous system. Stress release naturally results in increased physical activity. This, in turn, increases
mental activity, i.e., thoughts, feelings and mental pictures,
Continue this process until you feel that about 15 minutes have passed. There is no reason to be
anxious about doing this correctly. Breathing is natural, and having your attention on it is natural, too.
There is nothing you can do to improve upon what nature is already doing perfectly. Do not try to breathe
with greater emphasis or more deeply than you would normally do in the sitting position.
By repeatedly allowing your mind to follow the inhalation of fresh air into the body and the exhalation
of used air out through your nose, your mind will become increasingly quiet and peaceful. If for a brief
moment your mind becomes still altogether, you will only be aware of yourself, without a thought or
feeling. For this brief moment you are Self-realized because your Self is the only thing to which it can
refer. It is for this instant that your mind has given up thinking; your body follows suit by becoming very
relaxed. This is the time when body and mind are perfectly coordinated, a moment of healing for both
body and mind. There is nothing you can possibly do from your side, though, to produce or experience
these moments. They occur when you least expect them, i.e., when you are totally relaxed about the
process, with no expectations or effort.
With regular practice of conscious breathing you will find that this peaceful and relaxed state of your
mind will extend in time and accompany you during mental and physical activity throughout the day.
There will be a strong sense of calmness and of being centered and self-confident, even in stressful
situations or amidst noise and chaos. The depth of this experience will increase to the point that your own
unbounded awareness, the deepest aspect of your consciousness, will coexist with the most dynamic
activity of your body and mind.
Directions:
⇒ Close your eyes and sit comfortably.
⇒ Bring your attention to the end of your nose or to your chest, and breathe consciously but naturally.
⇒ When you are aware of other thoughts, let them be there, while gradually bringing your attention
back to the breathing.
⇒ After about 15 minutes open your eyes slowly.
⇒ Ideally, meditate twice a day, in the morning and evening before eating.Abyanga—Ayurvedic Oil Massage
The main purpose of Abyanga or oil massage as part of the Ayurvedic daily routine is to assist in
preventing the accumulation of physiological toxins (AMA) and to lubricate and promote flexibility of the
muscles, tissues and joints. Once applied to the skin, the oil passes quickly through the various layers of