HOW TO PRACTICE SURYA NAMASKARA?

SURYA NAMASKAR

SURYA NAMASKAR CAN ALSO BE REFERRED TO AS THE COMPLETE BODY EXERCISES. REGULAR PRACTICE OF THIS EXERCISE ENSURES IMMENSE BENEFITS FOR THE BODY INCLUDING INCREASED ENERGY LEVELS, BOOSTS OVERALL HEALTH AND WELLBEING, AND STRENGTHENS THE WHOLE BODY. IT ALSO INCREASES FLEXIBILITY IN VARIOUS BODY PARTS AND ENHANCES EFFICIENCY OF INTERNAL ORGANS. IN CASE, YOU CANNOT SPARE AMPLE TIME FOR EXERCISE, COMPLETING 10 ROUNDS OF SURYA NAMASKAR WILL GIVE YOU YOUR ENTIRE BODY THE MUCH NEEDED WORKOUT SESSION. APART FROM BOOSTING ENERGY LEVELS OF BODY. IT ALSO HELPS ONE LOWER STRESS LEVELS.

SURYA NAMASKAR STIMULATES DIGESTION, INCREASES THE PRANA IN THE BODY AND HELPS TO REMOVE ENERGY BLOCKAGES. THE EXERCISES IS VERY USEFUL FOR WEIGHT LOSS AND HELPS TO BALANCE THE ENDOCRINE SYSTEM.

A SET OF 12 POWERFUL YOGA ASANAS (POSTURES), SURYA NAMASKAR (LITERALLY TRANSLATED TO SUN SALUTATION) IS PRACTISED IN THE FOLLOWING STEPS :

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STAND UPRIGHT WITH BACK STRAIGHT AND POSITION JOIN THE PALMS TOGETHER.
BREATHING IN, LIFT THE ARMS UP AND BACK, KEEPING THE BICEPS CLOSE TO THE EARS. MAKE EFFORT TO STETCH THE WHOLE BODY UP FROM THE HEELS TO THE TIPS OF THE FINGERS.
BREATHING OUT (EXHALING), BEND FORWARD FROM THE WAIST, KEEPING THE SPINE ERECT. AS YOU EXHALE COMPLETELY, BRING THE HANDS DOWN TO THE FLOOR, BESIDE THE FEET.
BREATHING IN, PUSH YOUR RIGHT LEG BACK, AS FAR BACK AS POSSIBLE. NOW BRING THE RIGHT KNEE TO THE FLOOR AND LOOK UP. BE IN THIS POSITION FOR SOME TIME.
BREATHING IN, TAKE THE LEFT BACK. BRING THE WHOLE BODY IN A STRAIGHT LINE.
GENTLY BRING YOUR KNEES DOWN TO THE FLOOR AND EXHALE, TAKE THE HIPS BACK SLIGHTLY, SLIDE FORWARD. YOU NEED TO REST YOUR CHEST AND CHIN ON THE FLOOR. KEEP YOU STOMACH RAISED A LITTLE BIT (ABOVE THE FLOOR LEVEL).
SLIDE FORWARD. NOW RAISE THE CHEST WITH NECK BACK. KEEP YOUR EYES LOOKING UP IN THE SKY. STAY IN THIS POSITION FOR A FEW SECONDS.
BREATHING OUT, LIFT THE HIPS AND THE TAIL BONE UP. THE CHEST SHOULD COME DOWNWARDS IN AN "INVERTED V" POSTURE. KEEP YOUR HEELS FIRM ON THE GROUND.
BREATHING IN, BRING THE RIGHT FOOT FORWARD IN BETWEEN THE TWO HANDS, LEFT KNEE TO THE FLOOR. PRESS THE HIPS DOWN AND LOOK UP.
BREATHING OUT, BRING THE LEFT FOOT FORWARD. KEEP THE PALMS ON THE FLOOR. RETURN BACK TO THE THIRD POSITION.
BREATHING IN, ROLL THE SPINE UP, HANDS GO UP NEAR AND EARS AND BEND BACKWARDS A LITTLE BIT AND COME BACK TO THE SECOND POSITION.
AS YOU EXHALE STRAIGHTEN THE BODY, THEN BRING THE ARMS DOWN. RELAX AFTER RETURNING TO THE FIRST POSITION.

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NOTE : PREGNANT WOMEN AND THOSE SUFFERING FROM BACK PAIN SHOULD AVOID PRACTISING SURYA NAMASKAR. TAKE PRECAUTIONS IF YOU ARE SUFFERING FROM KNEE PAIN OR RELATED CONDITIONS. HIGH BLOOD PRESSURE PATIENTS PRACTICE THIS EXERCISE AT A SLOW PACE.

HOW TO SEE THE TRUTH

(MEDITATION)

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MEDITATION IS WHEN YOU LOOK AT YOUR EXISTING DESIRES AND THE RESULTING CONCENTRATION. THAT LOOKING ITSELF IS BLESSING OF THE TRUTH. SEEK NO FURTHER. DON'T TRY TO KNOW ANY FURTHER. BEYOND THAT IS NOT THE REALM OF KNOWLEDGE, YOU WON'T BE ABLE TO KNOW. JUST ACCEPT THE GRACE. GRACE HAS ARRIVED. YOU WILL NEVER BE ABLE TO KNOW HOW AND FROM WHERE.

IT IS A STRANGE THING. THE CAUSE IS NOT IN YOUR HANDS, THE EFFECT IS. HOW IS THAT SO? BECAUSE YOU ARE THE ONE WHO HAS A CHOICE. YOU HAVE A CHOICE WITH RESPECT TO THE EFFECT. WHICH EFFECT ARE WE TALKING OFF? CONCENTRATION IS THE EFFECT.

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YOU CAN EITHER CONCENTRATE AND GIVE A LOT OF IMPORTANCE TO YOUR DESIRES, OR YOU CAN DECIDE TO TAKE YOURSELF LIGHTLY, YOU CAN DECIDE TO NOT GIVE TOO MUCH VALUE TO YOUR DESIRES, TO YOUR TENDENCIES, TO YOUR PROCLIVITIES. THAT IS WHERE YOUR CHOICE AND YOUR POWER LIES.

THE MIND IS CONCENTRATING. DO YOU WANT TO SIDE WITH THE MIND? IF YOU WANT TO SIDE WITH THE MIND, THEN SIDE WITH THE MIND! THE MIND IS YOUR GOD. OR YOU MAY DECIDE TO TAKE THE MIND WITH A PINCH OF SALT, A BIT CASUALLY. THE MOMENT YOU MAKE THAT DECISION, YOU ARE BLESSED.

DOES THAT MEAN THAT YOUR DECISION IS CAUSING THE CAUSE? DOES THAT MEAN YOU DECISION IS FETCHING YOU THE BLESSING? YES AND DO BOTH. IT IS A FREESOM THAT YOU HAVE.

REJECT THE FALSENESS IN YOURSELF, IN YOUR THOUGHTS, IN YOUR ACTIONS. THAT'S ALL, AND THAT IS MEDITATION.

WHICH METHOD OF MEDITATION IS CORRECT?

THERE ARE AN INFINITE VARIETY OF METHODS, AND ALL METHODS ARE AVAILABLE TO YOU. INTELLIGENCE NATURALLY KNOWS THE METHODS TO APPLY. IT'S JUST THAT CONDITIONING PREVENTS YOU FROM APPLYING METHODS. YOU TAKE SOME METHODS AS RIGHT, WRONG, MORAL, IMMORAL, APPLICABLE, INAPPLICABLE, WHEREAS THE RIGHTNESS OF ANY METHOD IN THE SPIRITUAL DOMAIN IS DECIDED ONLY BY ITS ABILITY TO DELIVER THE GOODS.

IF SOMETHING TAKES YOU TO THE TRUTH, IT CANNOT BE EVIL. BUT BECAUSE WE HAVE NO AFFINITY FOR THE TRUTH. NO LONGING FOR THE TRUTH, SO WE START THINKING SOO MUCH ABOUT THE METHOD.

IN THE SPIRITUAL JOURNEY, YOU SEE, THE GURU CAN HOLD YOUR HAND AND TAKE YOU ONLY TILL A POINT, AFTER THAT, THE GURU HAS TO TAKE YOUR LEAVE. AFTER THAT, YOU HAVE TO CONTINUE SOLO. AFTER THAT, YOU HAVE TO TAKE THE LAST STEP ALL BY YOURSELF. THE GURU CAN'T HELP.

MEDITATION THAT DOES NOT ADDRESS AND CHALLENGE THE REAL BONDAGE IN YOUR LIFE IS NO MEDITATION AT ALL.

FREEDOM IS MEANINGFUL ONLY TO THOSE WHO, FIRST OF ALL, EXPERIENCE AND ADMIT BONDAGES. SPIRITUALLITY BEGINS FROM THERE.

PRANAYAMA , PRATYAHARA AND DHYANA YOGA

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❤ PRANAYAMA ❤

GENERALLY TRANSLATED AS BREATH CONTROL, THIS FOURTH STAGE CONSISTS OF TECHNIQUE DESIGNED TO GAIN MASTERY OVER THE RESPIRATORY PROCESS WHILE RECOGNIZING THE CONNECTION BETWEEN THE BREATH, THE MIND, AND THE EMOTIONS. AS IMPLIED BY THE LITERAL TRANSLATION OF PRANAYAMA, "LIFE FORCE EXTENSION". YOGIS BELIEVE THAT IT NOT ONLY REJUVENATES THE BODY BUT ACTUALLY EXTENDS LIFE ITSELF. PRANAYAMA IS MADE OUT OF TWO SANSKRIT WORDS "PRANA" (BREATH) AND AYAMA (RESTRAINING, EXTENDING, STRETCHING).

PRANAYAMA IS THE PERFECT CONTROL OF THE LIFE-CURRENTS THROUGH CONTROL OF BREATH, AND IS THE PROCESS BY WHICH WE UNDERSTAND THE SECRET OF PRANA AND MANIPULATE IT. YOU CAN HARDLY MAKE ANY SPIRITUAL PROGRESS WITHOUT THE PRACTICE OF PRANAYAMA. ONE WHO HAS GRASPED THIS PRANA HAS GRASPED THE VERY CORE OF COSMIC LIFE AND ACTIVITY. THROUGH VARIOUS EXERCISES AND TRAINING IN PRANAYAMA THE YOGI TRIES TO REALIZE IN THIS LITTLE BODY THE WHOLE OF COSMIC LIFE, AND ATTAIN PERFECTION.

BREATH IS A PHYSICAL ASPECT OR EXTERNAL MANIFESTATION OF PRANA, THE VIRAL FORCE, AND THUS PRANAYAMA BEGINS WITH THE REGULATION OF THE BREATH. STUDIES HAVE REVEALED THAT THE RATE AT WHICH ONE BREATHES VARIES WITH THE KIND OF EMOTION ONE EXPERIENCES OR ACTIVITIES INVOLVED. FOR INSTANCE, THE RATE OF BREATHING VARIES WHEN ONE IS UNDER INFLUENCE OF ANGER, FEELS LUSTFUL, SCARED, CONFIDENT ETC. SIMILARLY DIFFERENT EMOTIONS ALSO CONTROL THE RATE OF BREATHING SUCH AS LOVE, JEALOUSY, ENMITY, ETC. BREATH, LIKE ELECTRICITY, IS GROSS PRANA, WHILE PRANA ITSELF IS SUBTLE. BY CONTROLLING THE BREATH YOU CAN CONTROL THE PRANA - JUST AS YOU CAN CONTROL THE OTHER WHEELS BY CONTROLLING OR STOPPIG THE FLY WHEEL OF A DIESEL ENGINE, AND JUST AS YOU CAN CONTROL THE HAIRSPRING, COG WHEELS AND THE MAIN SPRING OF A WATCH BY CONTROLLING THE MINUTE HAND.

CONTROL OF BREATH IS ACHIEVED THROUGH MANIPULATION OF THE LUNGS AND THE BREATHING PROCESS. THE PROCESS CAN CONTROL WHAT WE FEEL AND THE RESULTANT ACTIONS. NO WONDER, PRANAYAMA IS CONSIDERED AS ONE OF THE MOST IMPORTANT LIMBS OF YOGA.

❤ PRATYAHARA ❤

PRATYAHARA, THE FIFTH LIMB, MEANS WITHDRAWAL OR SENSORY TRANSCENDENCE. PRATYAHARA IS A COMBINATION OF TWO SANSKRIT WORDS PRATI (TOWARDS) AND AHARA (BRING NEAR, FETCH). PRATYAHARA IS ALL ABOUT FETCHING AND BRINGING NEAR ONE'S AWARENESS COMBINED WITH ONE'S THOUGHTS TO WITHIN. IT CAN BE EXPLAINED AS A PROCESS OF WITHDRAWING ONE'S THOUGHTS FROM VARIOUS EXTERNAL OBJECTS, THINGS, PERSON, SITUATION ETC. PRATYAHARA ALSO TURNS ONE'S ATTENTION TO ONE'S TRUE SELF, OE'S INNER WORLD LEADING TO THE PROCESS OF EXPERIENCING AND ASSESSING SELF.

IT IS DURING THIS STAGE THAT WE MAKE THE CONSCIOUS EFFORTS TO DRAW OUR AWARENESS AWAY FROM THE EXTERNAL WORLD AND OUTSIDE STIMULI. KEENLY AWARE OF, YET CULTIVATING A DETACHMENT FROM OUR SENSES, WE DIRECT OUR ATTENTION INTERNALLY. PRATYAHARA PRACTICE PROMISE A CHANCE TO STEP BACK AND TAKE A LOOK AT OURSELVES. THIS WITHDRAWAL FACILITATES OBSERVING ONE'S CRAVINGS. HABITS THAT MAY BE DEVASTATING TO HEALTH AND INTERFACE WITH ONE'S INNER GROWTH.

PRATYAHARA MARKS THE TRANSITION OF YOGA EXPERIENCE FROM FIRST FOUR LIMBS THAT PERFECT EXTERNAL FORMS TO LAST THREE LIMBS THAT PERFECT INNER STATE, FROM OUTSIDE TO INSIDE, FROM OUTER SPHERE OF BODY TO INNER SPHERE OF SPIRIT. REGULAR PRACTICE HELPS GAIN DEEPER AND HEALTHIER CONTROL OF BODY ORGANS.

❤ DHYANA YOGA ❤

DHYANA YOGA IS ONE OF THE EIGHT LIMBS OF YOGA. AS THE SEVENTH LIMB, IT CONCENTRATES UPON A POINT OF FOCUS WITH THE INTENTION OF KNOWING THE TRUTH ABOUT IT. DHYANA MEANS MEDITATION. IT IS DERIVED FROM THE SANSKRIT ROOT "DHYAI" WHICH MEANS "TO THINK OF". IT IS THE CONTEMPLATION AND MEDITATION OF SPIRITUAL THINGS. A POPULAR FORM OF DHYANA YOGA IS THE KUNDALINI YOGA.

YOGA EXERCISES ARE ALSO PART OF THE DHYANA YOGA AS WELL AS BREATH AND MENTAL CONTROL. WHEN WE PRACTICE DHYANA YOGA, WE ARE MEDITATING ON A SINGLE FLOW OF IDEA. WE GO INTO A STATE OF REVOLVING ONLY ON THAT CHOSEN OBJECT AND AT THE SAME TIME DEEPENING OUR PROCESS OF CONCENTRATION. ASANAS, PRANAYAMA, AND ALL FORMS OF CONCENTRATION AID THE CATEGORIES OF THE MIND.

THERE ARE DIFFERENT FORMS OF DHYANA YOGA. THE AIM IS TO WITHDRAW ALL SENSES FROM VARIOUS OBJECTS OF INTEREST AND FOCUS OBJECTIVE IS TO CLEANSE THE SUBCONSCIOUS, DEVELOP CONCENTRATION, CLEAR THE MIND, AND BRING ABOUT VARIOUS STAGES OF UNIFIED COMMUNION WITH GOD.

DHYANA YOGA IS BASICALLY PRACTICING MEDITATION. PRACTICING DHYANA YOGA ALLOWS THE PRACTITIONER TO CALM HIS MIND AND ALLOW HIM TO LOOK IN THE OUTSIDE WORLS WITHOUT DISTRACTIONS. IN DOING SO, HE IS ABLE TO REACH A HEIGHTENED LEVEL OF AWARENESS. MEDITATION, CONSCIOUSNESS, AND EXPERIENCES, ARE ALL BUT A SINGLE UNITY. IN DHYANA YOGA, IT IS IMPORTANT TO REMEMBER THREE THINGS :

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ONE - POINTEDNESS OF MIND - CONTROLLING MOVEMENTS
SETTING BOUNDS TO ONE'S LIFE TO HELP ACHIVE THIS - DOING ACTIONS AFTER WEIGHING AND MEASURING THEM
STATE OF LEVEL - HEADEDNESS OR EVENNESS OF VISION - HAVING THE NOBILITY TO THINK IN TERMS OF THE WHOLE WORLD

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DHYANA YOGA IS A SYSTEM OF SILENCING THE BODY, MIND AND INTELLECT IN THE FORM OF MEDITATION. WHEN WE MEDITATE, WE CALM THE MIND AND HELP REALIGN OUR INNER SELF TO THE RIGHT PATH. IF WE HAVE LESSER THOUGHTS, WE HAVE LESSER WORRIES. IT ALSO MEANS THAT WE ARE ABLE TO LIVE A SIMPLE LIFE. TOO MANY DISTRACTIONS ARE NOT GOOD IN OUR LIFE. IT IS IMPORTANT THAT WE ARE ABLE TO CONTEMPLATE ON IMPORTANT THINGS AND THAT WE ARE CONNECTING WITH THE INNER SELF.

WHY DOES MEDITATION

NOT SUCCEED ?

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WHILE MEDITATING I FEEL SILENCE AND JOY FOR SOME TIME, BUT AFTER A WHILE I AM NOT TO CONTINUE, I START FEELING UNEASY AND WANT TO COME OUT OF THE MEDITATION. WHY DOES THIS HAPPEN, AND DOES IT MEAN THAT I AM NOT REACHING THE MEDITATIVE STATE?

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YOU TRY SEVERAL THINGS IN LIFE FOR THE SAKE OF PEACE, DON'T YOU? YOU HAVE SAID, WHILE MEDITATING YOU FEEL SILENCE AND JOY FOR SOME TIME, WHICH MEANS SILENCE AND JOY ARE YOUR OBJECTIVES. WITH THESE SAME OBJECTIVES, YOU DO MANY OTHER THINGS - AND IS THE RESULT NOT THE SAME USUALLY ? ALWAYS ?

YOU GET INTO SOMETHING YOU PURSUE IT, AND THEN YOU LOSE THE MOTIVATION, THEN YOU COME OUT OF IT. ONE VISITS A NEW PLACE, THE PLACE SEEMS ATTRACTIVE FOR TWO DAYS, FOUR DAYS, ONE WEEK, ONE MONTH, ONE YEAR - THE PLACE LOSES ITS CHARM.

YOU MUST HAVE DISCARDED, KEPT AWAY, OR DONATED OLD CLOTHES. HOW DID IT FEEL WHEN YOU WERE BUYING THOSE SAME CLOTHES? THERE WAS AN ATTRACTION, A HOPE. THERE WAS A GLIMMER IN THE EYE, YOU WERE LOOKING FORWARD TO WEARING NEW CLOTHES. THEN CAME A MOMENT WHEN YOU JUST PUT THEM ASIDE.

THAT'S THE NATURE OF ALL HUMAN ACTIVITY. THAT'S THE NATURE OF EVERYTHING IN LIFE. THAT'S THE WORLD - IT DOES NOT LAST. NOTHING HERE LASTS, EVERYTHING HERE IS WITHIN THE CONFINES OF TIME. THE CLOCK IS CONTINUOUSLY TICKING.

YOU CAN TOSS A PIECE OF STONE UP, IT WILL COME DOWN, YOU CAN TOSS A DIAMOND UP, IT WILL COME DOWN. YOU CAN TOSS A COPY OF THE GREATEST SCRIPTURES UP , IT WILL COME DOWN. A PIECE OF CLOTH COMES DOWN. YOU TOSS A MAN UP, EVEN THE MAN WILL COME DOWN. IF AN ENTIRE MOUNTAIN COULD GO UP, THE MOUNTAIN TOO WOULD COME DOWN, IT IS NOT A MATTER OF FORM, SIZE, COLOR.

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WITHIN THE FIELD OF THE WORLD, ALL THINGS ARE PRAKRITI, ALL THINGS FOLLOW CERTAIN LAWS.

IF MEDITATION FOR YOU IS SOMETHING THAT CAN START AT SOME POINT, IT IS GOING TO END AT SOME POINT. IT IS NO WONDER THAT IT ENDS, BUT IS IS A GREAT WONDER THAT YOU HOPE THAT IT WILL NEVER END. WHY WILL IT NEVER END ? WAS IT BIRTHLESS FOR YOU? THEN HOW WOULD IT BE DEATHLESS? DID IT NEVER START FOR YOU ? THEN HOW IS IT NOT GOING TO EVER END ?

EVERYTHING IS GOING TO END. EVERYTHING STARTS JUST TO END.

LIBERATIO IS A DISEASE OF THE MIND BECAUSE BY SEEKING LIBERATION THE MIND IS WANTING SOMETHING THAT IT IS NOT GIVEN TO WANT, THAT IT IS NOT SUPPOSED TO WANT. IT IS ARROGANCE. THE MIND IS TRYING TO GO BEYOND ITS MANDATE, BEYOND ITS BRIEF. THAT WHICH IS SUPPOSED TO REMAIN IN TIME IS TRYING TO ACT AS THE ONE WHO IS TIMELESS. WHAT ELSE IS EGO ?

YOU ARE TRYING TO EXPERIENCE THE TRUTH. GO INTO THAT STATEMENT. YOU ARE TRYING TO FEEL PEACEFUL. GO INTO THIS STATEMENT. WHAT IS THE MIND TRYING HERE WHEN YOU SAY, "I WANT TO EXPERIENCE THE TRUTH", OR "I WANT TO FEEL PEACE"? WHAT IS THE MIND TRYING ? THAT WHICH MUST REMAIN IN LIMITS, IN TIME, IS TRYING TO PUT ITS HANDS ON ETERNITY, THE LIMITLESS, THE TIMELESS. THIS IS EGO.

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THAT WHICH YOU CALL AS THE PRACTICE OF MEDITATION IS A TOOL, IS A METHOD. IT IS A SHORT-LIVED METHOD TO BRING TO YOU THE TASTE OF THE BEYOND. THE TASTE OF THE BEYOND COMES FOR FREE.

BUT ONCE YOU HAVE TASTED IT AND LIKED IT, THEN IT IS YOUR RESPONSIBILITY TO PAY FOR IT. THAT HALF AN HOUR IS FREE, YOU ARE NOT PAYING WITH YOUR LIFE FOR THAT HALF AN HOUR. YOU HAVEN'T PAIN THE PRICE, YOU HAVEN'T MADE ANY SACRIFICE, YOU ARE COMFORTABLY SITTING DOWN ON THE MAT.

HAVING JUST HAD A FLEETING TASTE OF SOMETHING BEYOND YOU, NOT IT IS YOUR RESPONSIBILITY TO MAKE THAT BEYONDNESS THE CENTER OF YOUR LIFE. THE EXISTING CENTER HAS TO BE DISLODGED.

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SO OBVIOUSLY, YOU WILL HAVE A GOOD EXPERIENCE. IF THAT IS WHICH YOU WANT, CONTINUE WITH THIS MEDITATION. OTHERWISE, THE PRACTICE OF MEDITATION SHOULD VERY SOON TURN INTO INCESSANT MEDITATIVENESS. THE PRACTICE MUST COME TO END AND MEDITATIVENESS MUST TAKE OVER THE TOTALITY OF YOUR LIFE. EVERY BREATH, EVERY ACTION, EVERY THOUGHT, MUST NOW ORIGINATE FROM YOUR MEDITATIVENESS.