Pranayama + Pratyahara - Yoga Sutras Of Patanjali Lecture + Guided Meditation

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57:51

Pranayama + Pratyahara - Yoga Sutras Of Patanjali Lecture + Guided Meditation

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Continuing our conversation on Pranayama, and introducing the fifth limb as described in Patanjali's yoga system, Pratyahara… Understand how to withdraw the senses and go within. This track features a lecture + meditation from September 21, 2020.

Pranayama Pratyahara Yoga Meditation Breathing Ajapa Japa Dreams Yoga Sutras Ujjayi Breathing Dream Journaling Lucid Dreaming Guided Meditations Lectures Spirits

Meet your Teacher

New York, NY, USA

Meet your Teacher

New York, NY, USA

Transcript

Ati Umm to everyone. Welcome back to our exploration of the Yoga Sutras. We're coming to end of book two. We're at mantra 50. I think we left off at mantra 51. So we left off at mantra 51 book two, Patanjali is explaining the fourth limb of yoga as he's categorizing it. This fourth limb is called the way how the yogis, The rishas expand the life force through breathing practices. So it's called prana. Prana is energy, Life force. Ayama to expand. So through different breathing exercises, We can increase the prana in the body and increase the prana in the mind. So after he tells us, We need to have a comfortable meditative seated posture. Then we move into the pranayama practices. And there are many different types of pranayama practices, But they're like for the fundamentals is understanding the four parts of our breath. Sometimes in the Shiva Samhita, It says there are three parts to the breath, But there Shiva is saying that the internal retention and the external retention is one. So he just talks inhalation, Exhalation to the end, They're both retention in and out, He considers three. And then other texts you'll find are four parts of the breath. So the fundamental of our breathing is these aspects, Four aspects. So this micro universe is breathing. We're breathing. We're a part of the macro universe. The macro universe is also breathing and the macro universe is also doing these four aspects. And we see aspects of it in our life. On this earth planet, You go to the beach, Right? You'll see the four aspects of the ocean as well breathing. The ocean is coming in, Stays for a while, Then goes back out, Then boom, Then comes back in. So the ocean is breathing as well. So everything in this universe has these four aspects. And Katanjali is explaining, If you can somehow suspend the incoming breath with the outgoing breath, You hold the prana inside Kumbha, The mind gets to become quiet. Because once we're breathing, It's easy to the breath, The breath is gonna trigger patterns, Natural. But whenever you hold the breath, It is very hard for our mind to have a thought of the future or the past. If you have one in your brain, Oh, I need to breathe. Your mind comes in the present moment. And then after a while, It's no longer a struggle. When you build the lung capacity, You can hold for a longer period of time, The mind becomes very, Very quiet. So like we tried last time, Went from hold from five seconds to 10 seconds, 15 seconds. And an adult in average health can comfortably hold their breath for around 27 seconds. And that's just training. And you take any one adult who's in that, Tell them hold the breath, Stop watching them. They'll be able to hold for roughly around 27. Now, If you start to slow it down, You start to do Kumbha more and more, Can increase it gradually. And when you're holding the breath, The mind becomes very quiet. So that's the Patanjali is explaining the Fort Limb. So now he says, If you can start to, And then he gave a Fort type of Pranayama, Right? He gives another, He says, This is when you add, You're not retaining the breath, You're just breathing slowly. And that's where we ended, Where he's explaining how you breathe as slow as possible. And you allow your mind to listen to the Ujjayi breath. And you can concentrate your mind on that breath or on a psychic pathway. We call it Ajapa Japa in yoga, Where the mind is forced to be in the present moment from the sound of the breath. So we're concentrating the mind with the flow of the breath. And so nice to be with the breath because the more and more you spend time with the breath, You start to develop a relationship with the breath. Right? Like I always ask, You know, This famous, You know, Who ignores the breath? Who ignored their breath today for one hour? Five hours. Could you imagine the breath ignores us? Ooh. So if the breath is not ignoring us, We just need to spend some time with the breath and connect with it. And then what will come out is, You understand the gift of life force the breath has given us. You naturally start to appreciate the breath. You cherish the breath. You fall in love with the breath. And then you start to, When you do that, Your mind enters a place of contentment. Right? So many thoughts in the mind that want, Oh, I want more of this. I want this. I want, When you're with the breath, The mind realize, Wow, This is what keeps me alive. All those little tantalizing desires falls away. And then it turns the mind inward. So this is what Patanjali is gonna say in the next few mantras. As we're coming to our end of the book two, He's describing from Yama, Niyama, Asan, We're now pranayama. He's gonna describe the fifth limb after, Which is called pratyahara. And that's how he ends book two. Book two ends at pratyahara. Book three, He starts, He call it the vibhuti. He starts with dharan, Dan, Samadhi in the next rest of the book. But he ends book two with the next limb. But before he gets there, He tells us why should we practice pranayama. So let's see what he says. Mantra 51, He says, As its result, As you do your pranayama, The veil over the inner light is destroyed. So why should we do pranayama? Anyone would ask, Oh, You know, Do this breathing, Do that breathing, What will it do? So he's given us the benefit of doing pranayama practices. He says, Your veil, That illusion, Which is covering the inner self, It will help to remove that illusion, That ignorance. And then we get to reside in our true self. So this, We all have this veil and he already established those veils in book one. The perceptions that we have, The false perceptions that we have of our self. So here, He's saying that when we practice pranayama, Our veil will disappear. And one of the most amazing thing about, In the yoga culture is the pranayama is gonna remove, What is one of the veils? One of the veils is our conditioning with the physical brain, Right? Because the brain is in duality, Right brain, Left hemisphere, Right hemisphere. So the dualities he established earlier in the mantra earlier, Control all these dualities of our body. And as the veil, As that veil falls away, We start to connect to that astral body and we start to work and remove the veil in the astral body. So the astral body is where we find the vortexes or in the Western world, We call them chakras, Right? Vortexes and these vortexes are chakras. They are found at the conjunction of where our physical body makes contact with our astral body. And the astral body is that part of us, Which we don't see. Like you're seeing my physical body made up of elements, Earth, Water, Fire, Air, Ether, But you're not seeing my mind, You're not seeing my intellect and you're not seeing my ego. So that part of me, That part of you, Which we don't see that's called the astral body. Now information travels from the astral body to the physical body and from the physical body to the astral body via the vortexes of energy or the chakras, Right? So that's where we found them. So just to let people experience it, Bring your palms together, Rub your palms as fast as you can. And then separate your hands about six inches, Bring them back in, But don't touch, Bring them back out. You will start to feel a magnetic pull in between your palms. And if you take your index finger and move it around, You will feel the pranamaya kosh, It's moving. So you can't see, But it's there. So that's your astral body. And the astral body is over the whole physical body. So where the astral body is making contact with the physical, Where we find these chakras. So by the practice of pranayama, Patanjali is explaining, We will purify the chakras and it will help the pranamaya kosh, That energetic sheet to become calm and purify. It will help your mind to become peaceful. So we always ask someone, Where's your mind? If you ask any human, Where's the mind? Most people will point, My mind is here. No, No, Your brain is here. Your skull is here, But where is your mind? So the yogis, They recognize, Just as we have the energetic sheet all over the physical body, We also have the mind, Our mind is all over our whole body from head to toe. If you ask someone, Where's your intelligence? People will point, No, No, Your brain is there. So our intelligence, The astral body is all over the whole physical body. And they extend from the atma, From the spiritual being whom we are. That's where the mind started to come out. That's where the intellect started to come out and it spreads over our whole body. So when you are doing prana, When you're holding the breath, You're purifying that astral body, Those psychic centers starts to get purified. The chakras get purified and then information starts to flow from inside out, Purified in a purified manner. So scientists, They recognize this, That if the mind is disturbed, Or mind is disturbed somewhere around the body, That information will travel. We have fear, We have anxiety, Is gonna travel through one of the chakras and affect that organ that's corresponding to that chakra. So someone might have this failure, That failure, It's because the subtle body is also imbalanced. Then, So we call it psychosomatic diseases. Now, If you can go on through your pranayama, Hold the breath, Quiet your mind, The mind relaxes, The tension that's in the mind goes away, The mind experiences gratitude, Compassion. What will happen is those same prana, Those vibration will travel through the chakras and start to heal the body. So it's an amazing organism we have. Scientists are just catching up to it. Of how the mind body works, But the rishis, They figured it out thousands of years ago. And then vice versa, One day your mind is very peaceful. And you're walking on the beach and you step on a glass. The glass cuts your physical body, Information travel through the chakras, And then it goes on affect your mind. Your mind was just peaceful, But now it's upset. And so much information always travels through back and forth through the vortexes. Now, When we go to sleep, What are we doing? We're putting this physical body into sleep. And then the atma is now projecting the consciousness with the astral body. And our astral body, Like I say, It's outside, It's larger than our physical body. So now our astral body is not limited. Someone asked me, How tall are you, Yogi Charu? I say, Oh, I'm five, Seven. No, That's my physical body. Our astral body, It's much larger. And the astral body is not limited to this space and time. The astral body has the ability to move and travel around. And we do it every night. Who had a dream in the last week? Right, And 99% of the time, That dream you had was in a space beyond your room where your physical body is. Your astral body might have went through the dream in the next room or a neighborhood you grew up in or a country you visited. That's how amazing our astral body is. Now, If our astral body is that powerful to move through space and time, Could you imagine how powerful we truly are, The atma, Because the astral body is still a covering over the spiritual self. So when we do pranayama practices and we're able to calm the mind down, What happens is these psychic centers get purified and they start to influence the elements, Earth, Water, Fire, Air. So just from pranayama practices, We can start to heal our life force in the physical body. Most people don't breathe properly. Most people don't use the full region of their lungs to breathe. Most humans only use one third of their breath, Of their lung capacity to breathe. So in pranayama, We're slowing it down and we're using the lower lobes, Middle lobes, Upper lobes. And we do our practice today, They would call it the yogic breath, How to use the full range of the lungs. And what we're doing is we're increasing the prana into the cells. It stays in the cells longer and it heals the body. And simultaneously as it's healing the body, It is quieting the mind. So that's the, He says here the benefit. One of the benefits is our mind gets quiet and as a result, As the mind gets quiet, The inner being, The inner spiritual being, Who we are over shadows, All those veils, They starts to pull off. All those unwanted perceptions of who we are. And we get the glimpse of who we truly are on a higher cell, On the higher plane. He says, Another thing will happen. He says, As these veils are removing from your psychic centers, He says, And the mind becomes fit for concentration. So it's very hard to, So this very hard to concentrate the mind as we can all see you sit down for meditation. The mind goes all around the universe before it gets quiet. So before we can quiet the mind, The yogis recognize, Oh, Let's use the rhythm of the breath to quiet the mind. Through pranayama, The mind is forced to be in the present moment. And because in our waking state, Our mind is 90% of the time, Our mind is projecting in the past or the future. So long we stay in the present moment. So when you come and sit down, It's like, Let me spend time living in the now. The only thing that really matters right now is the present moment. And I can make transformation for the future if I learn to appreciate the present moment. And as I appreciate the present moment, All the tension from the past, They start to dwindle because let them sleep. They'll start to fade away from the consciousness. So our mind can become concentrated from the use of the breath. Like I said, The breath is in the middle. The breath energizes the body, Keeps the body active, The prana. The breath is also used to quiet the mind cause it's the medium between the body and the mind, Our amazing breath. He says here, So after pranayama, The next limb is pratyahara. And that's how the next few mantras are going to conclude book two. The next few mantras are going to conclude book two. As he explained, As you start to concentrate the mind, This is what's going to happen. He says, When the senses withdraw themselves from the objects and imitate as it were, The nature of the mind stuff, This is pratyahara. It's a beautiful mantra. It's a beautiful mantra cause it's explaining our mind, Our senses, How they work. So he's establishing that we're using our senses right now and we're using the senses to go outwards in the waking state. You're hearing my voice, So it's coming from outside. You're seeing me, You're seeing your room outside. When you eat, You're tasting from outside. And when you're smelling, It's coming from an odor from outside. So he says here, Pratyahara, The fifth limb is we must now turn the senses inwards. So the beautiful analogy Krishna, When Krishna was teaching Arjuna and the Gita, Teaches Arjuna the same thing, But Krishna used the analogy to help him get it. He says, It's like a turtle in danger Arjuna. And we've all seen that tortoise, Right? When the turtle is in danger, The turtle has the ability to withdraw the senses inwards. So in meditation, We're going to turn the mind inwards. And as the mind goes inwards, Your senses will start to imitate the mind. Because the mind is inwards, The senses are outside. Now, When you close your eyes and you start to go in on the breath in, What happens? The senses starts to turn inwards as well. Yes, So the senses is going to turn inwards. Pratyahara, This is the word Pratyahara withdrawing the senses in. In the nighttime, When we go to sleep, That's the only time a human or an animal experience Pratyahara. But we're experiencing Pratyahara, But we're not conscious of it. That's the only time the human takes their senses inwards. And the animals, The only sense which we keep alert is the sense of hearing. So when we go to sleep, We're not fully in Pratyahara because you still have the little sense of hearing still there. If you're sleeping and someone passes a rose by your nose, You won't pick it up if you're really sleeping. The sense of an incense smelling something fragrant, It'll be there, You won't pick it up. You can put a picture in front of them, You're in front of them, The eyes are closed, They won't see you because the senses are turning inwards. You can even blow a breeze or a fan, You won't move them. But the second you make up, That brings them, That brings the consciousness back up. So the sense of hearing is still there. Now, The yogis were going to go into that same state, But with full awareness. So that even if you're turning inwards, Initially if someone puts a rose there, Your incense burning in the room, You'll be able to pick it up. But the more and more you go deeper and deeper, All the senses from out here fades away. I've been in some ashrams where they have these amazing incense. And when I've meditated, I smell it first, And after two or three minutes, Gone. Means that I've shut down Mooladhara chakra. And then the taste bud goes away, Swadhisthana chakra. You don't see, So the senses turn inward. Now, When they turn inwards, You start to tap into it. The senses are going to then, We call it imitate. The senses imitate the mind, Because the mind is already inwards. And the senses that we have here are extension of the senses that's in the astral body. So we have this physical body. So as these close down, These physical senses, They start to imitate the senses. They start to turn in and they connect to the astral body, Which has senses. Like, You all dreamed in the last week. But in the dream, When your astral body went, In your dream, You saw someone. You probably heard a conversation. And you probably, Maybe in your dream, You tasted something as well. So the astral body has senses as well. So they're turning inwards. And then the yogis, They recognize, Wait, Wait, Wait, Wait, With my body, I can, With the physical, I taste, But as these close, I can also do the same things with my astral senses. Now, When we go deeper, He's going to explain this in book three and book four. As you turn the mind inwards more, You understand, Wait, I've been inhibiting my potential as a spiritual being. Because the atma, The spiritual being who we are, Also have what we call it, Spiritual senses. We have spiritual senses. You cover it with the astral body, Develop astral senses. And these astral senses are powerful. They can transfer to space and time, Right? Which your dream you see, You can go 3000 miles away, Have a dream. And then the astral body is covered by the physical senses. So in Prachahara, We're gonna turn the physical senses inwards, They connect with the astral body. Then these become quiet and calm. And then we are just left with the astral senses around the spiritual being. After a while, Even these astral senses get quiet and then the spiritual senses awaken. The astral senses only exists because the atma has spiritual, The spiritual being has spiritual senses. This is an extension of who we really are. It's like, In the wintertime, The hand is there, You can get a glove, Cover it, All the fingers are there. But when you pull those off, The original is there. So similarly, These layers, These temporary elements, They're covering the potential of who we truly spiritually are. And every now and then, We tap into the power of our astral senses. Who has had the experience of deja vu before, Right? I think every human has. So that's the astral sense of sight working, Hearing, Tasting working. Maybe one night you were dreaming and you had a dream, Your mind went into the future. Amazing, It transcended space and time. And it saw something, It experienced something in the future and then you woke up, But you forgot. And then life goes on, Two months, Three months, And then one day, Wait, Deja vu, I've already been here, I've already experienced it. So now you're experiencing it with your physical senses, But your astral senses already did it. So deja vu proves to us that we can, The spiritual being who we are is much more powerful than the elements. And we're not controlled by the actual time, Time that's controlling this universe. The spiritual being is beyond it. So now our astral body gets quite, So next in book three, He's gonna describe a lot of it. We call them, This is the term that we call them psychic abilities. He's gonna spend book, A lot of time in the West, I don't see people teach book three or book four, Because a lot of people don't know how to present it or even practice the practices he teaches in book three and book four. But in book three, As we started to study it, You'll see he started to speak so much about the abilities we have, Right? And we suppress our amazing abilities that we have as a human. And then when we fade away from the human consciousness, We rise it to our spiritual consciousness. So that means we subdue so much of our higher self. How many of you have had an experience where you're speaking to someone and as the person is speaking, Somehow another information came in your consciousness where you get a perception of a person, Of this person, Maybe from, You get a picture or a realization as the person is speaking is on phone, As the word is coming out, You can perceive a situation, Which is not in the present, But you can perceive a situation where it helps you to understand what the person is saying. We all do it every day, Right? Someone is speaking to us and as the person, We're developing a whole realization of what the person is saying. It's all in the astral mind, In the astral body. So you're seeing something, The person said, Yeah, And the person had wear a blue shirt and it was this, And you're creating it right there. You're creating on the spot. That's how our astral senses are that dynamic. You're having a conversation with some person in front of you, But the body is there, But your astral body is tapping into that person's astral body right in front of you and picking up information to let you understand what they're saying. So we have so much amazing abilities, Which are suppressed and pratyahara, When you turn the physical senses inwards, You go in, Then we start to deal with the physical senses and we start to deal with the subtle senses. Not only when we go to sleep and dream, But you can start to tap into it, Not only when you're night dreaming, Most humans do it, Night dreaming, And a lot of humans do day dreaming, Right? People are just looking in the astral world. But how if you're doing it consciously, Where your closed eyes and this astral senses starts to reveal things to us, Because they're coming, And now we're tapping into the senses, It's going to get quiet, And they're going to tap into the spiritual senses. And information is going to come from the spiritual dimension to us. Remember, We are a spiritual being already. We're just covered by these veils. And we're thinking we're outside, But as you start to quiet the mind on the breath, Information will not just come from the senses outside into the mind. It will start to come from the spiritual self, Who we are, Into the mind. And then we get a glimpse of who we really are on a higher plane. So this is what Pratyahara is. Turning the physical senses in so that we can then connect to the astral senses, And then connect to the spiritual senses. And the more and more our spiritual senses develop, The more and more we then move into the next limb of Dharan Dhan Samadhi. So he's leaving those limbs for book three. So let's just try and complete book two today. He says, Da da da. Then follows supreme mastery over the senses. So you have control over your senses, Physical senses. Then we'll have control over the astral senses. Has anyone had a dream where you are able to control your dream before? I think people get that spontaneously, Right? Most people get dreams, And they just go along with the dream. But never now and then, You're in a dream and you can control it. Has anyone had that experience before? It's amazing when you can control your dreams. So that's what he's saying here, Mastery over the senses. I've had in the nighttime when I catch a dream and I develop this practice from the practice we do on Friday meditation. The practice of how we choose an object, Would control it, Cast it away. Let the other object comes in. That same practice, I developed it so good that even when I'm doing it in seated or when I go to sleep and I catch my astral senses connecting to a dream, Oh, This one is pleasant. Let's keep it, Oh, This one is not light, Get rid of it. You have control over your astral mind as well. The yogis are not just in control of their physical senses where they eat in moderation, Listen to sounds in moderation, See in moderation, Smell. What we all saw, The astral body, We use those in moderation as well. But it starts with the physical senses. So as we want to progress, Right, We describe pranayama is important. So pranayama I explained last time, Your type of food you eat raise your prana. Then also your quality of food, Then your quantity. So the key to controlling the senses is you should write this word with a capital M, Moderation. That's what yoga is all about. It's about moderation. So if you want to control your tongue, Don't starve yourself, Eat in moderation. If you want to control the air, Listen to sounds or vibration that's in the mode of goodness more and more and more. You want to control the sense of sight, Right? We're using the eyes regularly. So, Oh, I'm always open. I'm only six hours in the night when I close them. So during the day, Going to a nice meditation, Close the eyes for a while. Use the eyes in moderation. And when we do that, When we're awake, Then we can go into our, At nighttime, You will develop an ability to even see the astral dream. Oh, Wow, This is an experience where you can learn from the dream. So I urge students, Some of you are already doing it because you've done meditation training with me, But I urge anyone who doesn't have a dream journal, Do one start to do it tonight. Our dreams are filled with our astral senses and we get so many wisdom from the dream. Not just deja vu experiences, But we can get wisdom from the spiritual domain as well, Because the Lord and the heart can give us wisdom. Now, Like I explained, If you live for 100 years and you sleep six, Seven, Eight hours every day, By the time you reach 100, That means we have slept for about 30 years. God didn't just create us to go into a coma for 30 years. Within our sleep, The yogis don't understand, The atma, The spiritual being doesn't sleep. It's your physical body that sleep, The astral body becomes active. So as the atma is used and the spiritual self is using the physical body in the daytime, It's gonna use the astral body in it when we go to sleep. So if we can get information when we're awake here with the physical body, We can also get information in the astral realm. So when you go to sleep, It's a beautiful opportunity for you to learn so much of this universe. The laws of the universe are vast. We can tap into them and we can learn so much about ourselves. So I like to tell students, Get a dream journal, Start writing your dreams down. It's gonna connect your psychic, Your astral body with this dimension. And you'll start to see patterns with you. Because when we go to sleep at night, We're influenced by it. The moon, That amazing celestial body, The moon rays affects us. And the moon rays moves with cycles. So you're gonna start to see our rhythm, A pattern. You get certain dreams when the moon is waning. When the moon is half early, You get certain type of dreams. So we're engineered that way within this universe. So why not go within and start to see how it's working? So that's the book two. So if anyone doesn't have a dream journal, Get a dream journal and start to connect with their astral senses. And the more you do it, You might start off with one dream a night. Within a week, You'll start to get two dreams a night. Within a month, You'll be getting three, Four, Five dreams a night. And all those dreams are there to give you information. Some dreams will just be from your experiences from today. The people you've met, The conversation, But some are very spiritual. And then some are gonna move to time, Space and surface. It's amazing if you can start to do it. And then after a while, You'll start to recognize when you meditate, What do you think you're experiencing? The same astral realm, Like when you fall asleep. But you're only that this time you're awake and you can watch it. And you can control the astral senses. So let's do a, So that's our philosophy. That's how we end book two. Book two ends with pratyahara. And there are many techniques for pratyahara, Right? There are a lot of meditation techniques out there to help us get into that with trials, Turning the senses in. But today we're gonna just move with our breathing practice to help us to use the full range of the lungs. And as you concentrate your mind on the breath, The mind naturally starts to turn inwards. So let's stretch the legs out, Wiggle the ankles and knees, And then cross the legs back and bring your palms on the knees, Touch the tip of the thumbs, Tip of the index fingers and close the eyes softly. And bring the whole body into stillness, Kayas, Aram. And as the body starts to move into stillness, As time progresses, Let's still the mind, Bring your mind to your amazing breath at the entrance of the nostril. And you're not controlling it right now, You're just witnessing it moving in and out. And recognize this breath never ignores us. And you're grateful that the breath never ignores us. We'll start off with abdominal breathing or breathing with the lower body. So we'll start with the lower body, And we'll start off with abdominal breathing or breathing with the lower lobes of the lungs. The yogi is recognized as babies. Each and every one of us used to breathe with the abdomen, But we can also breathe from the abdomen as an adult. As you inhale slowly, Exaggerate the navel moving out, Out, Out. And as you exhale slowly, As far back as you can to the spine. Inhale slowly, Coming out, Out, Out. Exhale slowly, Navel backwards. And continue with this for the next 30 seconds. No rush, Your pace. Excellent. And now we're gonna combine abdominal breathing with thoracic breathing. Breathing with the abdomen and with the chest, The lower lobes and the middle lobes of the lungs. You're going to put 50% of the air in the abdomen, The next 50% in the chest. Move with me, Inhale slowly, Move your navel out. Pull the navel back in, But keep inhaling, Expand the rib cage up, Up and out. Exhale slowly, The chest deflates in and down. Initially, As you inhale, Move your navel out, Abdominal. Pull the navel back in, But keep inhaling and now expand the rib cage up and out, The middle lobes of the lungs, Thoracic breathing. Exhale slowly, The chest deflates in and down. Continue to breathe like this for the next minute. 50% in the abdomen initially, The next 50% of the breath in the chest. Exhale slowly, The chest deflates in and out. After the next exhalation, Bring the breath back to normal breathing. And now we're going to do the yogic breath. The yogic breath is utilizing the full range of the lungs to breathe, Lower lobes, Middle lobes, Upper lobes. Expanding the prana in the organism. 50% of the air initially is in the abdomen. The next 50% of the air will be in the chest and the clavicle, The upper lobe. Move with me initially as you inhale, Move the navel out. Pull the navel back in, Keep inhaling, Expand the chest. And when you can't put any more air in the chest, Lift your shoulders up towards the ears. You'll be able to breathe in a bit more air, Clavicle breathing. Exhale slowly, Shoulders fall away from the ears, Chest down and in. Stretching the full range of the lungs. Initially as you inhale, Navel out. Pull the navel back in, Keep inhaling, Expand the chest, Thoracic breathing. Middle lobes, Lift the shoulders up, Clavicle breathing, Upper lobe. Exhale slowly, Shoulders away, Chest down and in. Continue at your pace for the next minute. Utilizing the full range of the lungs to breathe means you're bringing in as much prana from the sun and moon into the organism. And as you exhale slowly, You're removing more toxins from the body through the exhalation. After the next exhalation, Bring the breath back to normal breathing. And I want you to project your consciousness into the citta, The mind space, That space behind the forehead. And as you, The Atman, The spiritual being, Is spreading your consciousness there, I want you to remember a time in this life when you use your senses externally and learn something from the universe outside. Maybe you saw an ocean with your eyes and you recognize it's wet, You touched it, You learned something from the universe. Maybe you tasted, Smelled. Remember a time when you engage one of your senses externally, Maybe two of the senses, Three of the senses, And you learn something from the laws of the universe outside. Grateful for the senses, Grateful for the sense object you are able to learn knowledge from outside. And now I want you to now tap into your astral senses. I want you to remember one of the most amazing dreams you have experienced in this life. And as you remember that dream, You remember what you saw, The conversations you heard, The temperature, The clothing, Everything in detail, When you learned something from the astral senses, Remember an amazing dream you had. And now if possible, If possible, Tap into your memory and remember when you experienced deja vu once. If possible, Tap into your memory and remember when you had a deja vu experience. You had an experience in the mind, The astral senses, And then as time progresses, Maybe a month, A week, A year later, It manifested with your physical senses to the outside world. And I want you to now tap into your memory and maybe you've had a spiritual experience already in this lifetime, Either through your sleep at night or either just through your daily meditation or you felt the spiritual senses awakening from the atma. You felt unconditional love or compassion pervading your whole mind-body organism. Maybe you already have an experience like this before. Bring it back into your memory. Excellent. And as you sit silently for the next minute, I want you to contemplate you, The spiritual being, Constantly move your consciousness into the physical realm when you're awake. Even when you're awake, Open eyes, You're sometimes projecting into your astral dimension, Your astral senses as you daydream. And then at nighttime, When you turn the senses inwards, You explore the astral senses, The atma is projecting the consciousness and the dream. And then sometimes you tap into that spiritual being who you are. You have spiritual experiences and recognize you are always conscious, Always aware, Either moving from the physical, The astral or the spiritual. And with time, You'll be able to tap into the spiritual constantly, Gain more and more spiritual wisdom as the veils from the conditioning, From the physical and astral fall away. Sit in silence, Recognizing you are experiencing that beautiful silence in the mind and body. And for us to tap into the amazing, Powerful spiritual being who we are, I want you to gaze in the center of your eyebrows and mentally repeat three times. Tonight, I will catch my dreams and write them out when I awake. Tonight, I will catch my dreams and write them out when I awake. So much information we can learn from the astral realm along with the physical realm and then from the spiritual. And what makes it possible is your amazing breath. Witness your breath once again. Take a deep inhalation of your breath and a deep inhalation, Appreciation of the breath. Exhale slowly. Even when you go to dream tonight, Sleep tonight, This breath will be there with you. Move the fingers slowly. Bring the palms to the heart. Lower the brain, The skull to your higher self, The atma, Spiritual wisdom, Spiritual mind, Spiritual intellect towards the heart. Namaste. Lift the head when the eyes are held. Thank you all so much for sharing your association with us. Catch your dreams tonight. As you get more and more dreams, I can show you so many beautiful techniques to understand them, What they're trying to tell you, And so forth. We're getting to the habit, Starting tonight. Sometimes we start and we stop, Start and stop. Keep doing it. Keep doing it. Thank you so much, Margaret. Thank you. Thank you, Susan. Thank you, Ngan. Thank you, Matilda. Thank you, Juan. Thank you, Helen and Zeline. Mahalo, Mai. Thank you, Yumiko. Thank you, Amani. Thank you, Ichiu. Thank you, Karina. Thank you, Kate. Thank you, Miriam. Thank you, Noel. Mahalo, Paula. Thank you, Seth. Thank you, Jovita. Thank you, Gene. Thank you. Thank you, Maggie. Adiós. That's a beautiful recipe. Catch your dreams tonight. Use your psychic senses. Adiós. Thank you. Thank you.