Category Archives: Exercises

Regret and Responsibility

Reference: Course on Human Nature

Do this exercise whenever you feel overwhelmed by a sense of responsibility.

Preparation

  1. Be well-fed and well-rested as much as possible.
  2. Get your attention as much extroverted as possible by taking a walk and examining your environment.
  3. Select a peaceful environment for meditation where you would not be disturbed.
  4. Sit in a cross-legged position, or in a chair, as before.

The Meditation

  1. Close your eyes. Inhale and exhale gently, slowly.
  2. With each inhalation, mentally say to yourself: “I am responsible for the body.” The inhalation should last the whole duration of that thought.
  3. With each exhalation, mentally say to yourself: “I am responsible for the mind.” The exhalation should last the whole duration of that thought.
  4. Face the feeling of overwhelm and the situation that it is coming from. Do not resist.. 
  5. Face any regret about having done (or not done) something.
  6. Look at the problem you were trying to solve.
  7. Face whatever is difficult to look at. Do not resist.
  8. Look again at the problem that you have been trying to solve.
  9. Do not avoid, suppress or deny any feelings and/or sensations.
  10. Decide what you need to do in the present to fulfill your responsibility.
  11. Visualize yourself doing it.
  12. Repeat this for as long as the feeling of overwhelm last.

Notes

  1. Do not end this exercise until you are on top of the overwhelming feeling of responsibility.
  2. Return to the exercise regimen you are on.

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Fear and Anxiety

Reference: Course on Human Nature

Do this exercise whenever fear and anxiety are dominant. Please take all medical precautions.

Preparation

  1. Be well-fed and well-rested as much as possible.
  2. Get your attention as much extroverted as possible by taking a walk and examining your environment.
  3. Select a peaceful environment for meditation where you would not be disturbed.
  4. Sit either in cross-legged position or on a chair, as before.

The Meditation

  1. Close your eyes. Inhale and exhale gently, slowly.
  2. With each inhalation, mentally say to yourself: “I am not the body.” The inhalation should last the whole duration of that thought.
  3. With each exhalation, mentally say to yourself: “I am not even the mind.” The exhalation should last the whole duration of that thought.
  4. Face the feeling of fear and anxiety without resisting it. 
  5. Face the sensations being caused in your body by that fear and anxiety, without resisting them.
  6. Visualize yourself to be strong and capable.
  7. Visualize yourself skillfully handling the threatening situation that comes to your mind.
  8. Do not avoid, suppress or deny any feelings and/or sensations. Face them fully.
  9. Repeat this for as long as the fear and anxiety last.

Notes

  1. Do not end this exercise until you are on top of the fear, or anxiety, bothering you.
  2. Continue with the exercise regimen you are on.

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Detachment

Reference: Course on Human Nature

Preparation

  1. Sit in a straight-backed chair with feet flat on the floor.
  2. Position the knees parallel to the shoulders.
  3. Rest the arms comfortably in the lap.
  4. Let the body be stably erect.

The Meditation

  1. Close your eyes. Inhale and exhale gently, slowly.
  2. With each inhalation, mentally say to yourself: “I am not the body.” The inhalation should last the whole duration of that thought.
  3. With each exhalation, mentally say to yourself: “I am not even the mind.” The exhalation should last the whole duration of that thought.
  4. Repeat this for 7 to 11 minutes.

Notes

  1. Do this exercise at least twice a day for a week.
  2. You can remind yourself that “I am not the body. I am not even the mind. anytime during the day.
  3. When done, go to the next exercise on the course (see the link above). This exercise is Isha Kriya.
  4. If fear and anxiety are dominant, please do the exercise Fear and Anxiety.
  5. If you feel overwhelmed by responsibility, please do the exercise Regret and Responsibility.

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KEX #4: Unwanted Condition

Introduction

A person may have an unwanted condition that is now persisting, but there was a time when that condition was not there. Therefore that condition has a beginning. Either that condition developed over a period of time, or it precipitated all of a sudden following some event. In either case, there is a context associated with that unwanted condition. As the person becomes aware of that context the unwanted condition starts to resolve.

All unwanted conditions have a beginning and a context. Awareness of the exact beginning and context may help resolve that condition rapidly.

This exercise is similar to the earlier KEX exercises, except for what you mentally say to yourself (see below). 

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The Posture

Sit in a straight-backed chair with feet flat on the floor and arms resting comfortably in the lap. The knees are positioned parallel to the shoulders. This alternate posture allows the body to remain stably erect even in deep state of concentration. During this exercise, focus your attention mildly between the eyebrows.

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The Exercise

In this exercise you simply BE there and face all perceptions, sensations, feelings and emotions without avoiding, resisting, suppressing, or denying them.

In addition you do the following.
… (1) Inhale and exhale gently, slowly.
… (2) With each inhalation, mentally say to yourself: “This [condition] was not there before.” The inhalation should last the whole duration of that thought.
… (3) With each exhalation, mentally say to yourself: “This [condition] is there now.” The exhalation should last the whole duration of that thought.

Have some attention on that condition but let the awareness bubble up by itself. Do this exercise for at least 20 minutes at a stretch so that your energies get properly organized.

OPTIONAL: You may do this exercise while walking on a treadmill at a gentle pace. Make sure you have a safety cord attached to you, in case you stumble. Your body is generating more energy on a treadmill and that helps organize the energies better.

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Please Note

This is an experimental exercise that may help explore and resolve the unwanted condition.

Do this exercise for 20 minutes, twice a day, for 1 week.  After that you may extend this exercise by one week at a time, depending on its merit.

You may then either go to a new exercise that is available, or go back to a previous exercise, already completed, to consolidate the results.

When returning to a previous exercise always do it for at least one week, and then extend it by one week at a time, depending on its merit.

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KEX #3: Mental Process

Introduction

The mind can be modeled as a huge and complex matrix made up of mental pixels. The mental pixels are reorganized consciously or unconsciously into memories and visualizations. Memories are the association among mental pixels at the moment of the receipt of perceptions. Visualizations are constructions, such as, dreams, day dreams, goals, imagination, etc. The memories supply the mental pixels. Visualizations then use those pixels.

All thoughts are visualizations. All symbols are visualizations that have been condensed.

This exercise is similar to the earlier KEX exercises, except for what you mentally say to yourself (see below). 

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The Posture

Sit in a straight-backed chair with feet flat on the floor and arms resting comfortably in the lap. The knees are positioned parallel to the shoulders. This alternate posture allows the body to remain stably erect even in deep state of concentration. During this exercise, focus your attention mildly between the eyebrows.

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The Exercise

In this exercise you simply BE there and face all perceptions, sensations, feelings and emotions without avoiding, resisting, suppressing, or denying them.

In addition you do the following.
… (1) Inhale and exhale gently, slowly.
… (2) With each inhalation, mentally say to yourself: “The mind has memories.” The inhalation should last the whole duration of that thought.
… (3) With each exhalation, mentally say to yourself: “The mind visualizes.” The exhalation should last the whole duration of that thought.

Do this exercise for at least 20 minutes at a stretch so that your energies get properly organized,

OPTIONAL: You may do this exercise while walking on a treadmill at a gentle pace. Make sure you have a safety cord attached to you, in case you stumble. Your body is generating more energy on a treadmill and that helps organize the energies better.

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Please Note

This is an experimental exercise that may help explore the nature of the mind.

Do this exercise for 20 minutes, twice a day, for 1 week.  After that you may extend this exercise by one week at a time, depending on its merit.

You may then either go to a new exercise that is available, or go back to a previous exercise already completed to consolidate the results.

When returning to a previous exercise always do it for at least one week, and then extend it by one week at a time, depending on its merit.

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