Training in Nonviolence

Author(s): Mahapragna Acharya
Publisher: Anuvrat Global Organization

Page 70

Training in Nonviolence
Total 45 minutes
6.
Mahaprana dhvani (humming sound) three times Practical exercises for controlling impulsive impetuosity Technique: As above
7.
The only difference is that Kumbhak (holding breath for a while) is to be pratised between long breathing and breathing through alternate nostrils. Practical exercises for the development of fearlessness i) Mahaprana dhavani (humming sound) (2 minutes) ii) Kayotsarg (relaxation exercise) (5 minutes) iii) Visualize a pink colour while breathing in. Feel that the atoms of pink
colour are entering your body through your breath. iv) Practise pink colour mediation on the centre of bliss for three minutes.
Focus your attention on the centre of bliss near the heart visualizing that your entire being is bathed in pink. Focus your attention on the centre of bliss (near the heart) suggesting to yourself- “My spirit of fearlessness is developing. My feeling of fear is becoming weak. It is waning."
- Repeat the above sentences aloud three times, then repeat them in a low voice three times and then repeat them silently in your mind only
nine times. (5 minutes) Reflect on the following: Powers that have already developed become blunt due to fear and new powers will not develop. Therefore, I must cultivate fearlessness. All frighten him who fears. Fear weakens a man. No one helps a weak man. My strong determinition is that I will practise fearlessness for the development of my inner powers. I will be definitely relieved of fear. (10 minutes) Complete the exercise with Mahaprana dhavani (humming sound)
8.
Practice in the development of compassion and sensitivity: i) Mahaprana dhavani. (2 minutes) ii) Kayotsarg (self awareness with relaxation) (2 minutes) iii) Breathe in pink colour. As vou breathe in, visualize that the atoms of
pink colour are entering your body through you nostriles. (3 minutes) (iv) Practise pink coloured meditation on the centre of bliss i.e. focus your
attention on the centre of bliss visualizing that your entire being is being bathed in pink. (3 minutes)
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