The Doctrine and Practice of Yoga - swámi Mukerji A. P. (great book club books .TXT) 📗

can comfortably. (4) Exhale vigorously through the open mouth. (5) Practise the cleansing breath. At first you will be able to retain the breath only a short time, but a little practise will also show a great improvement. Time yourself with a watch, if you wish to note your progress. CELL STIMULATION.

(1) Stand erect with hands in sides. (2) Breathe in very slowly and gradually. (3) While inhaling, gently tap the chest with the fingertips, constantly changing position. (4) When the lungs are filled, retain the breath and the chest with the palms of the hands. (5) Practise the cleansing breath.

RIB STRETCHING.

(1) Stand erect. (2) Place the hands one on each side of the body as high up in the armpits as convenient, the thumbs reaching towards the back, the palms on the side of the chest and the fingers to the front over the breast. (3) Inhale a complete breath. (4) Retain the air for a short time. (5) Then gently squeeze the sides at the same time slowly exhaling. (6) Practise the cleansing breath.

CHEST EXPANSION

(1) Stand erect. (2) Inhale a complete breath. (3) Retain the air. (4) Extend both arms forward and bring the two clenched fists together on a level with the shoulder. (5) Then swing back the fists vigorously until the arms stand out straight side-ways from the shoulders. (6) Then bring back to position (4) and swing to position (5). Repeat several times. (7) Exhale vigorously through the open mouth. (8) Practise the cleansing breath.

WALKING EXERCISE.

(1) Walk with head up, chin drawn slightly in, shoulders back, and with measured tread. (2) Inhale a complete breath, counting (mentally) 1, 2, 3, 4, 5, 6, 7, 8, one count to each step making the inhalation extend over the eight counts. (3) Exhale slowly through the nostrils, counting as before 1, 2, 3, 4, 5, 6, 7, 8, one count to a step. (4) Rest between breaths, continuing, walking and counting 1, 2, 3, 4, 5, 6, 7, 8, one count to a step. (5) Repeat until you begin to feel tired. Then rest for a while and resume at pleasure. Repeat several times a day. You may vary the exercise by retaining the breath during a 1, 2, 3, 4, count and then exhale in an eight-step count. Practise whichever plan seems most agreeable to you.

MORNING EXERCISE.

(1) Stand erect in a military attitude, head up, eyes front, shoulders back, knees stiff, hands at sides. (2) Raise body slowly on toes, inhaling a complete breath, steadily and slowly. (3) Retain the breath for a few seconds, maintaining the same position. (4) Slowly sink the first position at the same time slowly exhaling the air through the nostrils. (5) Practise cleansing breath. (6) Repeat several times, varying by using right leg alone, then left leg alone.

STIMULATING CIRCULATION.

(1) Stand erect. (2) Inhale a complete breath and retain. (3) Bend forward slightly and grasp a stick or cane steadily and firmly, and gradually exerting your entire strength upon the grasp. (4) Relax the grasp, return to first position, and slowly exhale. (5) Repeat several times. (6) Finish with the cleansing breath. (N. B.—The above are from the Yoga Teachings.)

MEDITATION EXERCISE No. I.

Retire into the silence. Say: I AM FEARLESS. Concentrate calmly on that idea. Think it out in all its bearings. See yourself in your mind's eye as possessing the desired quality and acting it out in actual life. Let your mind indulge in a good, strongly-dramatized day-dream. Only insist upon its sticking to the particular text of thought and always showing you successful at the end. Finish up with a vigorous affirmation of the "I am." Practise at the same hour daily for 6 months at least.

Exercise No. II.

Retire into the silence. Concentrate earnestly thus: I send out strong, positive, healing thought-waves of love to all mankind. Let the disease-ridden become healthy. Let the weak become strong. Let the needy ones become prosperous and happy. Let the fearful ones become filled with courage. Let the cruel become kind and merciful. Let the hateful and hating ones become loving. Let the impure ones become pure. Let the bereaved, deserted, sorrow-stricken ones become soothed and comforted.

Picture to yourself strong waves of Thought-Force passing out of you and encircling the whole world. Picture the world as peopled with men and women manifesting the desired conditions.

The more friends sit together in union of will and soul concentrating as above-indicated the better. Practise alone if you can find no earnest and serious-minded ones to join you.

Believe in your power to so help humanity. The power of thought is unlimited. In blessing others bless yourself. The effect of this exercise will be far-reaching. It shall follow and be a blessing to you even after death. Practise regularly at the same place and time as far as possible.

Be earnest in your work.

Do not talk of your exercises to others.

The above exercises will wonderfully develop and strengthen anyone who tries them. The deep breathing exercise already given is known as Pranayama or Controlling the Psychic Breath. Its main purpose is to give you control over your Prana and unfold the Psychic Force latent in you. Practised on an impure body and weak lungs it may do harm. Hence students are advised to undergo the above 10 breathing exercises first and then, when their lungs have developed the power of endurance, they should take that up. It will take time, patience, and serious work. But if the student is sufficiently energetic he will perfect all these exercises in six months. But follow nature's plan and be slow and steady.

DIET.

You all know that pure food brings pure blood. You should avoid the two extremes of gluttony and daily fasting and abstemiousness. You should know (1) What to eat (2) How to eat (3) When to eat.

Concentrated food such as contains the maximum amount of nourishment in a minimum quantity should be used. The student should study some reliable hand book on the relative values of food and use his judgment. We ourselves use nuts, milk, fruits, whole wheat bread, rice in very small quantity, pulse, etc. Those who are non-meat eaters—and we advise it strongly—will do well to see to it that their menu has a good supply of albuminous food, as vegetarians often run the risk of being overfed as to starch and underfed in nitrogenous foods.

(2) Chew and masticate properly so as to extract the food-Prana in full and break up the food-substance into very small bits, reducing it to pulp. Do not be in a hurry to bolt your food but let it linger in your mouth so as to be properly insalivated and so that the nerves of the tongue, cheek, etc., may all absorb energy from food. Remember your stomach is not lined with rows of teeth. This will give you double the nourishment you get ordinarily, avoid constipation, prevent malnutrition, non-assimilation and over-eating. Out of a very small quantity of food you can extract perfect nourishment and thus you avoid loading and "stuffing" the stomach with unnecessary food. It is also economical in case you are a thrifty soul! Eat to live. Don't live to eat.

(3) Eat when you are hungry. That cultivated "appetite" that craves for satisfaction at certain stated intervals of the day and brings on an "all-gone" fainting, nauseating sensation in the stomach is not real "hunger." In real hunger there is absolutely no sensation in the stomach but there is a rich and continuous flow of saliva in the mouth and that sort of thing makes you enjoy the plainest of fares. Even a dry crust of bread will taste sweet as Manna. Cut off your breakfasts. Drink cold water instead. Eat one good, nourishing meal at 12 A. M., and one light meal in the evening.

Lastly, students, let plain living and high thinking be your motto. Do not be afraid to eat when you are hungry and so long as you exercise and work with brain and body even two square meals a day are permissible. Do not grow ethereal and airy, because then you will not amount to much in the world's work. Students, who are perfect Brahmacharies, will not care half as much for lots of food as ordinary folk do. A constant feeling of satisfaction and fullness is present in such. But hard workers must never be under-nourished and they require more food than others.

SLEEP.

It is the depth and relaxation in sleep that counts. High-strung people find it hard to relax and keep tossing on their pillows. Bathe your feet in cold water in hot season and in cool water in cold season. That will draw off the surplus blood gurgitating in your brain. Also bathe the nape of the neck. The student should engage in meditation before falling to sleep, as during sleep the Man leaves the physical form and goes to super-physical planes and it is the last train of thought in your mind that determines and conforms you to the special super-physical influence you are to obtain. The physical benefits too shall be great. You will feel more rested in this way and your sleep will be sleeping a sounder and more refreshing sleep than otherwise. One of the chief signs of success in Mental and Physical Control is that your sleeps are undisturbed and peaceful.

During sleep you are in a passive, relaxed condition and all sorts of unseen influences play around you. It is good therefore to enclose yourself in an Astral Shell. Concentrate upon your aura and picture it as extending some 18 inches all around you and forming a shell around you. Now take this affirmation to concentrate your mind.

1. I am charging my aura with my Will-Force.

2. It is strong, strong, strong and can and will resist, repel and drive off all bad influences and admit only pure and holy influence.

3. It will remain around me right along the period of my sleep.

The student is advised to surround himself in this "auric Shell" even when awake so that it may beat off all malign and harmful thought-forces. As he grows in Will-Power and Self-Confidence, a Protective Aura will form around him naturally and will be felt by others.

RELAXATION VERSUS CONTRACTION.

The student should learn to relax his body completely so that it shall lie still and limp and soft as cotton. He should be able to tense and contract his muscles so that they will become hard as iron. In all the physical exercises you will find two special actions (1) Muscle contraction (2) Stretching. When you contract muscle and harden it, you have sent currents of nerve-force and will to that part; when you relax it, you "let go" completely. What we want is Strength in Repose ready to leap into action in the flash of an eye. We have taught you how to relax in Lesson 2 on Will-Force. You all have noticed a cat crouching for its prey. How intensely still it is; yet you know what such stillness means. It is very far from laziness. Relaxation husbands and conserves nerve-force. It is a great thing to be calm and silent. Calmness is the centralization of tremendous power. Practise being calm, as far as you can.

SOLAR ENERGY.

There is great electrical and thermal power in the sun's rays. If the human body be properly exposed to the sun during the first five hours in the morning and the evening, the body would absorb energy therefrom and gain in strength. Do not over do this, especially you of the warm climate.

LAST WORD ON HEALTH.

Trust Nature. It is her office to keep your body-machine running in perfect order. "Prevention is better than cure"—they say. Observe the healthy man. See how he lives and follow his example. But note that body is yours to control and God will not do that work for you. Also get rid of the stupidity that God sends diseases. Think, study and observe and you will know what Health Laws are.

CONCLUSION.

Student, I have indicated the lines along which you are to seek the way to Spiritual Independence. I cannot run your life-affairs, solve your life-problems, do your work for you. I have pointed out a few principles, observe, think and complete your knowledge. You must climb the steps of the ladder of attainment and Self-Perfection yourself.

Fear is a great stumbling-block in the way. Fight it down. Starve it out. Be earnest. Be thorough. Live your life silently and earnestly. Give others a helping hand whenever you can without that