Training in Nonviolence

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

Page 71

Practical Exercises for Attitudinal Transformation
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v) Concentrate your attention on the centre of bliss and contemplate "my
right attitude is developing, and a feeling of compasion is being
strengthened. Repeat this sentence nine times aloud and then repeat it again nine times in your mind (5 minutes) Reflect on the following:
The strong emotions of anger, arrogance and greed make a man cruel. A cruel man torments and tortures others. He plunders them and treats them harshly. No one wants to be treated harshly, then why should I behave in a harsh manner towards others. I have to develop compassion to live a good life and make the life of the community peaceful. I take a vow that I will strengthen my feeling of compassion. Reflect on these sentences for 10 minutes and complete the process by Mahaprana dhavani. For the development of tolerance practise Anupreksha (contemplation) of forebearance: Technique: a) Mahaprana dhvani (2 minutes) b) Kayotsarg - (self awareness with relaxation) (5 minutes)
Breathe in blue colour with each inhalation. As you breathe in, visualize that atoms of blue colour are entering your body (3 minutes). Practise blue-coloured meditation on the centre of purity in the middle of the throat (3 times). Now focus your attention on the centre of enlightenment (in the middle of the forhead) suggesting to yourself: “My spirit of forbearance is being strengthened; my mental equilibrium
is increasing." Repeat the above sentence aloud three times; then repeat it in low voice three times, then mentally nine times. (5 minutes) Reflect on the following: Physical sensation
Weather-induced sensation
Disease-induced sensation Mental sensation Pleasure and pain Favourableness and unfavourableness
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