AP Mukerji - The Doctrine and Practice of Yoga
AP Mukerji - The Doctrine and Practice of Yoga
AP Mukerji - The Doctrine and Practice of Yoga
Mukerji
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Title: The Doctrine and Practice of Yoga
Author: A. P. Mukerji
Release Date: August 27, 2004 [EBook #13300]
Language: English
*** START OF THIS PROJECT GUTENBERG EBOOK THE DOCTRINE AND PRACTICE OF
YOGA ***
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The Doctrine and Practice of Yoga
Including the Practices and Exercises of Concentration, both Objective
and Subjective, and Active and Passive Mentation, an Elucidation of Maya,
Guru Worship, and the Worship of the Terrible, also the Mystery of
Will-Force
ANNOUNCEMENT
In studying these Lessons please remember 3 points:—
1. Not one useless or superfluous sentence is written. Every word is full of meaning. They are highly
condensed. Think deeply over them.
2. They are meant as a practical supplement to the 'Spiritual Consciousness,' 'Soul-Force' and 'Inner
Forces.' Studied side by side, these lessons will yield a great deal of benefit. You are expected to think
hard and long.
3. Let none expect speedy or miraculous results. All spiritual training calls for infinite patience and
deep reverence unto the Guru. Constant rise and fall accompanies all progress.
FOREWORD.
CONCENTRATION AND THOUGHT-CONTROL.
Student! Your life is your own. You have only yourself to thank for what you are, have been and will
be. Take your present into your own hand. Consciously shape out of it your future. Direct your forces
along lines of study and endeavour that have the strongest attraction for you. Such attraction is the
indication of need. It is the hand pointing out your Life-purpose. What your heart desires earnestly and
clamours for incessantly is attracted to you out of the invisible supply, i.e., the means, the
environments, the right sort of persons, books and thought-forces are drawn to you and then you are
expected to work out your desire. This is in perfect accord with the great Law of Attraction. Some call
it God: since it answers all sincere prayers. Prayer, remember, is the sincere desire of the heart. I take it
that you hunger for Truth and Spiritual Growth—else you and I would not be here. The instructions
given you hereunder are meant to give you a strong body and a strong will. They will also tend to your
Soul-Unfoldment. Talk not of them. Keep your mouth closed. Be serious, earnest and thoughtful. Then
work at them confidently and with perseverance. Do not be daunted by apparent failures. Failure is the
stepping-stone to Success. He fails who gives up a thing in final despair. Go on, I say. You will improve
from the very first day, and in a short time you will be another man. All the leaders of humanity, past or
present, have studied and investigated with tireless zeal along the special lines and, in Spiritual culture,
you must do the same. But you must have health, a strong will and a steady brain, and I will enable you
to have these positively. Keep these instructions strictly privately. Master them by constant meditation
upon same.
LESSON I.
CONCENTRATION.
Concentration signifies the state of being at a centre (con and centrum). Applied to thought, it is the act
of bringing the mind to a single point. Each human being must practise concentration subjectively and
objectively. In other words, each human being aims with more or less precision at concentration on a
point within and a point without his own world. Concentration "without" is illustrated when you devote
all your attention upon Nature, such as learning a trade, a profession, a science, an art or some form of
business. This is Evolution, outgoing or positive mental energy. I shall call this Objective
Concentration. Concentration "within" implies the withdrawing of attention from the external world
and the placing of mind on "God," "Spirit," "Heaven," "Religion," "Peace," "Nirvana," "Eternity," etc.
This is Involution, i.e., incoming or negative energy.
When Objective Concentration alone is practised, you develop into a hard-headed, practical man of the
world or a successful man of business. You are keen and shrewd. The world is a very matter-of-fact
thing to you. You cannot think of anything else beyond money-making and pleasures and worldly
affairs. You are a "worldling of the world," very clever, rich, and a master along your own lines. But
spiritually you are an imbecile, worse than a baby. This is the Objective Mind—the "deepest immersed
in matter, literally made of the dust." "It is the brain of worldly wisdom, common sense, prudence,
methodical arrangement, order, discipline, classification, the skill and knowledge of the expert in any
branch or department of art or science." This side of the mind is well developed in Scientists,
Mathematicians and Businessmen, etc. Where it is not guided by the Subjective Mind, it can only see
diversity and difference and is the slave of Maya—the slayer of the Real.
Subjective Concentration is seeking the Kingdom of Heaven within you. "God is Spirit and they that
worship Him must worship in Spirit and Truth." LAPLACE, the great astronomer, asserted that he had
swept the heavens with his telescope and found neither God nor Heaven. Yes, poor LAPLACE! He
looked for God objectively instead of subjectively.
The Kingdom of God comes not with 'observation' but it is 'within' you. The be-all and the end-all of
religion is the practice of Subjective Concentration. The performance of objective work by the human
organism necessitates expenditure of energy and at last death, because all Objective Concentration
means 'going from' the Absolute centre—God—and hence it expends Spiritual Energy. Subjective
Concentration means 'coming to' the centre and hence it husbands and recuperates this energy. Now
nature is motion to and from, and Spirit—the centre of Life. This two-fold motion constitutes what is
known as polarity—Evolution and Involution—negative and positive. At the negative pole life
becomes involved, i.e., 'wrapped up' in form. At the positive pole life 'evolves' or becomes expressed in
nature. In Subjective Concentration you return for fresh supplies to the inexhaustible storehouse of
force—the Absolute Will. Jesus healed the sick, exhibited control over external nature by raising the
dead, because his chaste soul could receive nothing negatively from God and could give it out
positively to the objective world. All power comes from God. I would impress upon you the all-
important necessity of placing yourself in a magnetically passive attitude towards the Universal Will
and then of taking up a calm, positive attitude towards the phenomenal world—which is a projection of
the lower nature and hence must be handled masterfully, fearlessly and confidently. Be positive to the
external world. Be negative and receptive to the Lord's Will-force. Remember this. This brings me to
the supremest and most solid truth contained in the Science of prayer. The praying mind, by its mere
attitude of faith and earnest expectation, opens itself out to the tremendous inflow of Divine Energy. It
draws close to the centre of all-power, wisdom and love, and drinks deep of the living waters of life so
that even the very face or flesh begins to shine under the influence of this self-polarization—if I may be
permitted to use this word—through prayer. Here is the causa nuxus between a prayer and its sure
reply. Do you remember what Lord Rosebery said of the great Puritan Mystic Oliver Cromwell? If not,
please let me quote: "The secret of his extraordinary success—he was a practical mystic—the most
formidable and terrible of all combinations. The man who combines inspiration, apparently derived—in
my judgment, really derived—from close communion with the Supernatural and the Celestial, a man
who has that inspiration and adds to it the energy of a mighty man of action, such a man as that lives in
communion on a Sinai of his own; and when he pleases to come down to this world below, seems
armed with no less than the terrors and decrees of the Almighty Himself." Now both forms of
concentration must be practised so as to hold the two poles in the even balance of harmonious growth.
You will perform the daily work to which you are naturally adapted in the common weal (Objective
Concentration) and after the daily task is finished, retire to the bosom of the Universal Spirit by the
regular practice of Subjective Concentration.
Now will you realise the ideal of peace in the very midst of the toil and sweat of the day.
The foregoing diagram, if closely and thoughtfully studied, will show the stages the mind has to 'grow
into' in objective and subjective concentration.
In order to acquire knowledge of the laws of external nature the mirror you require is accurate
observation and you must focus your attention and push objective concentration to its final stage of
perfect knowledge or illumination in order to master any special branch of science.
In Objective Concentration, Pratyahara and Dharana are the preparatory stages. Take a scientist, for
instance. He knows that when the mind is engaged with several things, mind force is scattered. He
cannot be a politician, a musician, etc., and at the same time an expert scientist. He gradually abstracts
his attention from all other subjects and pauses it on one subject or one set of subjects.
Pratyahara is the continued effort of the mind to so abstract itself.
Dharana is reached when this effort is finally successful and the mind becomes steadfast and one-
pointed. Dhyana is an extension of this steadfastness. When Dhyana is reached, the student is beyond
the range of books. His mind is occupied with original researches and experiments and his knowledge
becomes more and more definite. Going on and on always on the one line complete knowledge of that
subject is attained. This is the objective view of Samadhi. All these stages when completed make one
Samayana. The subjective view of Samadhi no books or writings can teach you. As you go deeper and
deeper into Yoga, you will understand these things in the light of your Soul-Vision. It will come to you
if you follow my subsequent instructions. Despair not.
WHAT IS MAYA?
Now, first of all, what is Maya (ignorance of the real)? Take the dial-plate of a watch. You know quite
well that the hands of the watch are governed by the mechanism behind. Both are necessary. Ignorance
exists in thinking that the hands of the watch move by themselves. This visible universe is the dial-plate
of the Invisible. Maya (ignorance) blinds you to this fact, i.e., mere objective knowledge blinds you to
the subjective side of life and you see nothing beyond a material universe. But you, who realize both,
objective as well as subjective, need not be afraid of such a danger. For a danger it is to develop the
objective mind die neglect of the subjective. In order to round yourself out, practise both. But first, last
and always, let the subjective guide, govern and illumine the objective. Also remember this: If your
mind is at all attached to the objective world, try your very best to disattach it and fix it on the
subjective side of life, else will you bring untold suffering on yourself. The half-wordly and half-
spiritual man who wants to lead a spiritual sensual life eventually brings about a conflict between the
laws and forces of the two planes of being. He is overwhelmed with pain and at last with cries of
suffering, disease and loss, he is made to open his eyes. Understand the world for what it is but do not
lower your soul to the point of being attached to its small thoughts, things and ways.
LESSON II.
PERSONAL MAGNETISM, WILL-CULTURE, SELF-CONTROL.
Personal Magnetism is the individual expression of a subtle irresistible and dynamic Force in man,
which enables him to exert an unusual influence upon others. You all have come into contact with men
of this type. They are endowed with marvelous, almost miraculous powers of influencing, persuading,
attracting, fascinating, ruling and bending to their own Will-Force men of widely varying mental
peculiarities and temperaments. Men actually go out of their way to please them. They attract others
without any visible effort and others feel drawn to them in spite of themselves. Various are the
examples of such power as afforded by history.
Now what is this power due to? How to develop it within yourself? Is it possible for everyone to
acquire it? Has it or can it be put to any higher and nobler use than merely to enslave others' minds in
order to make them subservient to your selfish purposes on the relative plane of existence? If so, what
is that higher use? I know of a Christian gentleman, Mr. K. by name, who had been smitten with the
young governess of a Magistrate in Benares. This grown-up man sought out a young College student
who was a born leader of men and who was adored, admired and universally respected by all students,
teachers and professors. "I wish you would teach me Mesmerism so that I may fascinate that girl"—
this was the application of Mr. K. Well, the upshot of it all was that Mr. K. got a severe and stern
rebuke from the young mesmerist, who in all truth was a born Yogi and cared not for the petty ways
and small thoughts and attainments of men of this world. I find that nearly all modern Western writers
on and teachers of this subject are much, in fact solely, taken up with the idea of sensationalism through
Occultism, so much so that when a really thoughtful man investigates their writings he feels utterly
disgusted, repelled and horrified at the very name of Occultism. "It is sin to manifest power," said
Vivekananda. The man who studies Yoga and Occultism simply with a view to develop, display and
demonstrate Psychic and Super-normal Powers and Siddhies always ends in Lust and is caught up in a
psychic machinery of law and destructive thought forces that effectually grind him to pieces. His
spiritual progress is thrown back over ages and he is made to retrace his steps slowly and painfully. I
cannot too strongly condemn the modern tendency to "impress" others, to "strike terror" into others, to
"psychologize" others towards the accomplishment of our personal motives. If you are one such, do, for
heaven's sake, open your eyes to your gross ignorance and low propensities or be not surprised if one
day you find yourself face to face with some powerful scoundrel who would not scruple to crush you in
all possible ways. "Harm watch, harm catch." I am going to give you in practical form what constitute
the real cause at the back of a "Magnetic" personality—that which when developed makes a god-like
man of any human weakling.
This power is by no means the especial and peculiar possession of some divinely gifted individuals.
Everyone can cultivate it. It is in you and needs vigorous stirring up as a condition of its awakening.
There are some men who are born great; others are made so by certain unforeseen circumstances; a
third class becomes great through conscious and intelligent effort.
Now, what are the causes behind Personal Influence?
(1) Some say that the right control of the Sex-Force or Celibacy is the cause.
(2) Others say that vegetarianism leads to it.
(3) Still others assert that it is physical energy and nerve force.
(4) A fourth class has it that there emanates a current of magnetism from the human body and
influences everyone coming within its "Magnetic field".
Taking the last view point first, I should say, with certain other leading mental Scientists, that the
human dynamic force is different from "magnetism" as the latter bears direct reference to the loadstone.
Again, my own personal observations as well as those of others prove conclusively that although
"magnetic" personalities have remarkably well-disciplined and highly trained physical energies, it is
rarely or never a huge gigantic physique with large, unsightly muscles that exerts this force. No, it is
decidely something other than mere physical energy and brute strength. A light, active, vigorous
physique is desirable and any one can have it. Again, the principle value of a non-flesh diet lies in the
fact that fruits, nuts, corn and vegetables are possessed of rhythmic qualities and go to build up a fine,
sensitive physique capable of greater powers of endurance and sustained mental effort than the 'carcass'
of any animal ever can. Matter does affect mind in the lower stages of organic evolution but the process
is largely reversed as soon as CONSCIOUS evolution commences. Therefore vegetarianism, although
highly commendable, from a strictly scientific point of view for the development of an active and
energetic, refined organism, is by no means a rigid and indispensable necessity in this respect. In fact,
some most "magnetic" individuate make 'graveyards of their stomachs' as a Mental Scientist puts it.
Lastly, Bramhacharya or Celibacy, as practised by Sannyasis in India, has a strictly spiritual
significance although it certainly has much as everything to do with Personal Magnetism. To the
average man I would say: "Strive for CONTINENCE, chastity and control in this direction." Do not
emasculate, as that would be a waste of force. The stronger this force, the better. All Sannyasis learn
consciously or unconsciously to transmute this energy into mental and spiritual force and generally
their minds dwell on a plane of mental and spiritual effort where there cannot be even a breath of
sensuality or grossness. They have gone beyond such things utterly; the same statement applies to all
advanced thinkers, philosophers and workers, whether married or unmarried. To me the very name of
philosophy carries with it an atmosphere of Chastity, Solemnity, and Divinity.
But although there is some measure of truth in all the above four statements, they all miss the real
thing. The question resolves itself into this: "What makes one man superior to another?" The study of
nature shows us that the higher form of intelligence controls the lower. All leaders of mankind, such as
Napoleon, Alexander, etc., were clearly ahead of the times. But they strove for low things and their
SUCCESS from our point of view is doubtful. Let us take higher ground. Buddha, Christ, Zoroaster,
etc., etc., of ancient times and Vivekananda and a few others in modern times exhibited tremendous
powers of influencing men. You study their lives and writings and try to find out just those things that
constituted the basic cause of their heroic fibre.
If I were asked to sum up the secrets of their Power I would say: 1. "Their Intelligence and Thought-
Power. 2. Awakened Will-Power and Self-Control."
1. It was by their intelligence that they could take fearless possession of the world, handle men and
women easily, read human nature at a glance and "be all things to all men," i.e.., put their fingers direct
on the spiritual, mental, and physical necessities of widely varying temperaments and help each right
where he stood in the ladder of evolution.
2. It was by their developed thought-force that they drew the whole world to themselves. The positive
thinker generates a force that draws all such as are negative to him. Nearly the whole world was
negative to these Masters and hence felt attracted to them. These were the human touchstones.
3. It was by their strong, manly, marvellous Will-Power that they drove their suggestions into other
minds and gained an immediate ascendency over whatever environments they were placed in. The
whole man is summed up in his Will. Every other power in man is subservient to the Will. And say
what you will, it is this power more than any other that we respect in others. It is the central staff in our
character. Intelligence is the directive energy. Will-Power is the propulsive energy. And the latter when
wielded under the guidance of the former makes of man a veritable God.
4. It was by their unusual power of Self-control that they could stand square upon their feet and could
remain unshaken by the waves of conflicting opinions and the hostile attacks that continually dashed up
against them. Master yourself, i.e., your personal, relative and lower self, and beyond the shadow of a
doubt, the mastery of others is already yours. But the world will teach you bitter lessons and rend you
to pieces if you try consciously to control it while you are still a slave to your lower self. Be great.
Strive for Perfection. So will you be recognised by others. And according to the transcendent energy of
the highest law of our Being it is the consciousness of heights scaled, accomplishments achieved and
consequent dawning of a Loftier Ideal upon our intellectual horizon that fills us with Strength and
Peace rather than the recognition of our worth by others. It is a serious mistake to care for fame, praise
and admiration. You get them only when you do not care for them in the least, when your soul has
outgrown all such clinging to the relative in the light of eternal thought, when you have risen to the
Absolute and learnt to read the meaning of the "LARGER WORLD" of life. Do not pass by this lightly.
In it is the key to Peace, Power and Poise. All that is Real and Permanent, is on the plane of the
Absolute.
Now we are drawing to the practical side of our Lesson. The four principal points, you will please
remember, are: (1) Intelligence. (2) Thought-Force. (3) Will-Power. (4) Self-Control. You might feel
surprised at my retailing this "ancient history" instead of teaching you how to approach a man, make
him your slave and command him to fall down at your feet and do your bidding. Perhaps you expected
me to tell you how to sail through the air, pass through solid walls, materialize and dematerialize at will
and like Appolonius of Tyana vanish in the flash of an eye from the court of Ionysius and appear
elsewhere at a distance of 19,000 miles at the same moment. No, no. I will take it for granted that you
are made of different stuff and an earnest seeker after the truth. If you strive to build yourself on the
basis of the simple principles as laid down in this series of lessons you will in time grow into the
Higher Self and at last become one with it. Moreover, your daily life will be the Occasion for the
practical application of these principles, thus enabling you to pursue your way through life calmly,
earnestly, independently and with the quiet dignity of a man "who knows what he is about". I cannot
and would not speak of "get-rich-quick" methods of self-development because they are the veriest rot
imaginable.
Now then: (1) Intelligence and (2) Thought-Force are the natural results of an organised brain.
Concentration is the key to such development. Concentration has been fully explained in Lesson No. 1.
By the constant exercise of concentration, objectively and subjectively, in your daily life you will in a
short time become conscious of growing Strength. The exercises I give you in this lesson on Self-
Control, Will-Culture and Memory-Culture if gone through with perseverance will further develop
Concentrative ability. In fact, this entire series of lessons will call for Effort and Concentration. "Rome
was not built in a day"—nor can you achieve real greatness in a few months. No. All I can do is to
indicate the line and the nature of the effort required of you and if clearly followed, Progress and
Growth will commence from the first day. In connection with this, a little digression would be
necessary. The Occultist says: Nature, unaided, fails. The purposiveness of Deity, manifesting in nature
an evolution, is present in all individual centres but it has the way to full expression opened out to itself
only when the more evolved centres of life consciously cooperate with it. Evolution is started and
carried only by the creation of centres within the GREAT CONSCIOUSNESS and by preserving and
enlarging or expanding these centres. So long as the race had not reached "SELF-CONSCIOUSNESS"
(see Yoga Lessons) the sub-conscious forces of nature had entire control over evolutionary processes,
but this stage was reached by the race according to the LAW OF AVERAGES in the seventeenth
century and you are now expected to take your progress in your hands and consciously direct your
inner forces along such lines as best correspond to the stage of your growth. So independent study and
steady thinking form the secrets of a keen and broad intelligence. You will always find that the man
who is more powerful than yourself and moves you at his will has an intelligence and understanding far
superior to yours and he can read your whole nature as he would an open book, although you find him
quite beyond your depth. Learn to regard earnestly the workings of different mentalities around you.
Become a student of human nature. To you, each man ought to be only a partial expression of his mind.
Examine closely into the motives acting behind each personality. Learn to respond more quickly to the
Thoughts and Feelings of a man than to his outer speech and action. The latter are objective
expressions of the subjective self. The study of Phrenology and Physiognomy are good things to start
with in your efforts to acquire knowledge of human nature. Mind is One and at the same time, Many.
Subjectively, it is ONE. Objectively; many. So by looking impartially into "yourself" in the calm light
of the intellect and through silent introspection, you will always find a clue to the working bases of
other minds. Each man is a puzzle and most of all are YOU a puzzle unto yourself. Solve either and you
have solved both. "MAN, KNOW THYSELF."
SELF-CONTROL.
Rightly has it been remarked that is easy to talk of and write upon this subject but most difficult to
possess it. Perfect Self-Control means infinite power. Only the Buddas and the Christs of this World
manifested Perfect Self-Control. "Anything short of the absolute control of thought, word and deed is
only sowing wild oats," said Vivekananda. It is with no little diffidence that I approach this subject as
whoever handles this subject is rightly culpable as being a "Do-as-I-say-and-not-as-I-do" class of
writers. Still you can make appreciable progress in this direction by mastering these instructions, going
through the exercises and last but most important by "carrying the principles in your mind" and
applying them as far as you can in your daily life. Nothing is more conducive to rapid growth and
development as the making of the "little and big" affairs in your work-a-day life, the occasion for the
practical expression and conscious translation of your ideals. We all are guilty of a serious mistake in
setting apart our higher ideals for regular 'practice' hours and leading a life of low and quite different
ideals in our ordinary life. The natural process, as you can see, is to LIVE OUT your highest ideals
every minute of your life. Nothing is more important than the daily occupation of a man and if he fails
to bring his ideals right into these little things, then Success will ever elude him. A mental scientist has
summed up the entire secret of Character-Building in this valuable advice on Objective Concentration:
the simple task of mental concentration on whatever task, business or profession a man is engaged in is
the beginning of the mastery which is the perfection of Objective Concentration. Whatever you are
doing be master of your work. If you are a cobbler mend shoes in a perfect manner; if a barber keep
your razors and scissors in a state that will excite the admiration of your customers; if a tailor make the
coat fit like a glove; if a clerk keep your accounts in apple-pie order; if a builder scorn your jerry-
brother; if a singer enchant the listener with a concord of sweet sounds; if an actor enter into the spirit
of the character and make the play-goer feel that
"All the world's a stage
And all the men and women merely players,
They have their exits and their entrance
And one man in his time plays many parts."
If a leader in any department of thought or action, remember that if to you much is given, from you also
much is required, for the responsibility of the lives and happiness of your fellows rests heavy on your
shoulders, whether you know it or not and thousands may secretly curse your incapacity and bungling.
It is infinitely better to be a good cobbler than a bad ruler.
I believe the above advice if followed conscientiously by you would go to make you really fit for
initiation into the more advanced stages of mastery. Take it to heart by all means. Be convinced, the
man who looks for quick results and a royal road to the mastery of Mental Science breaks down in
frequent despair at apparent failures and neglects his daily work will never go far. In fact, his very
impatience will lead to failure. No individual life is fully rounded out unless some useful work forms
part of it. The Yogi who has renounced the world has already done his work and is ahead of the times.
The real hermit and the saint are the Pillars of Strength on which this world stands. I cannot repeat this
too often. The mere fact of their breathing the same atmosphere as you is a benediction and an
inestimable boon unto the race.
PRELIMINARY STEPS.
"The first requisite," says Mr. Atkinson, "of concentering is the ability to shut out outside thoughts,
sights and sounds; to conquer inattention; to obtain perfect control over the body and mind. The body
must be brought under the control of the mind; the mind under the direct control of the Will. The Will is
strong enough, but the mind needs strengthening by being brought under the direct influence of the
will. The mind, strengthened by the impulse of the will, becomes a much more powerful projector of
thought vibrations than otherwise and the vibrations have much greater force and effect."
The first four exercises are meant to train the mind to readily obey the commands of the mind. Take
them in the privacy of your own room and never talk of them to others. Also do not let their apparent
simplicity lead you to neglect them. If you are one of those empty-brained men who go about talking of
their exercises hoping in this way to win praise, you will never succeed. Be serious, earnest and sincere
in your work. Give up, once for ever, all fickle-mindedness and learn to accumulate Power in silence
and through work. Prayer gives you strength to "work"—the answer comes from your Larger Self—
which is the Spirit of God "brooding" over all and pouring strength into all. But do not fly in the face of
DEITY by expecting it to "do the work" for you while you go about loafing after offering your prayer.
Nonsense. That man prays who works constantly, silently, patiently, unceasingly and intelligently.
Exercise 1.
Sit still; relax your body all over and then neck, chest, and head held in a straight line; legs crossed one
under the other and weight of the body resting easily upon the ribs; right hand on right leg, left hand on
left leg. There should not be a single movement of the muscles in any part of the body. Mind, you must
avoid all rigidness and tension of the body. There should not be the least strain on muscles. You should
be able to "relax" completely. Start with 5 minutes. Continue till you can accomplish the 5 minutes
sitting without any conscious effort, increase to 15 minutes which is about all you need. The aim is to
give you absolute dominion over all involuntary muscular movements. It is also an ideal "rest-cure"
after fatiguing physical and mental exercise or exertion. The principal thing is "STILLNESS" and you
can, if you like, practise it even sitting on a chair or anywhere else; the idea is one of "relaxation" and
physical and mental quietude. Let not the apparent simplicity of this exercise deceive you. It is not so
very easy after all. You will find that by concentrating the mind upon a particular train of thoughts or
ideas or by joining the mind to the Larger Self, you can easily lose all idea of the body and thus
maintain this stillness for a considerable length of time. Genius, inspiration and intuition are more or
less the scientific and psychological results of self-forgetfulness. "When he sits down to meditate," it
was said of Vivekananda, "in 10 minutes he becomes quite unconscious of the body although it may be
black with mosquitoes." Do you understand now? Absolute physical self-forgetfulness is essential to
deep concentration. Dr. Fahnestock called it the "STATUVOLIC" condition or that state in which the
Will-Power is really active and the 'outer-self' is totally in abeyance and forgotten.
Exercise 2.
Cultivate a self-poised attitude and demeanour in your everyday life. Avoid a tense, strained, nervous,
fidgety manner and an over-anxious appearance. Be easy, self-possessed and dignified in your bearing.
Be courteous, thoughtful and quiet. Mental exercise and Will-Culture will enable you to acquire the
proper carriage and demeanour. Stop swinging your feet and moving your hands or rocking your self
backwards in your chair while talking or sitting. Stop biting your nails, chewing your moustaches,
rolling your tongue in your mouth or any other unnecessary movement such as may have become
"second nature" with you while studying, reading or writing. Never twitch or jerk your body. Never
wink your eyes or look blank. Train yourself to stand sudden and loud noises with equanimity and
composure. Such things betray lack of control. Do not let anything outside (or even within you) disturb
your composure. When engaged in conversation let your speech be calm and measured and your voice
well-controlled and even. A certain degree of reserve should always be observed. In short, keep
yourself well under control on all occasions. You can acquire this poise by always carrying the thoughts
of "Firmness," "Self-Control", and "Self-Respect" in your mind and letting these express themselves in
your outward bearing. Avoid bluster, self-assertion, gossip, levity or light talk, too much laughter,
excitement and so forth. Too much laughter weakens the will. Be a quiet, earnest-thinking being. Be
serious. Regard "solitude" as the greatest medium of self-development.
Exercise 3.
Fill a wine glass full of water and taking the glass between the fingers, extend arm directly in front of
you. Fix your eyes upon the glass and endeavour to hold your arm so steady that no quiver will be
noticeable. Commence with one minute exercise and increase until the 5 minutes limit is reached.
Alternate right and left arms. Increase to 15 minutes.
Exercise 4.
Sit erect in your chair, with your head up, chin out and shoulders back. Raise your right arm until it is
level with your shoulders, pointing to the right. Turn your head and fix your gaze on your hand and
hold the arm perfectly steady for one minute. Repeat with left arm. Increase the time gradually to 5
minutes. The palms of the hands should be turned downwards.
The following exercises are meant to aid you in getting under control, such mental faculties will
produce voluntary movements.
Exercise 5.
Sit in front of a table, placing your hands upon the table, the fists clinched and lying with the back of
the hand upon the table, the thumb being doubled over the fingers. Fix your gaze upon the fist for
awhile and then slowly extend the thumb, keeping your whole attention fixed upon the act, just as if it
was of the greatest importance. Then slowly extend your first finger, then your second and so on, until
they are all open and extended. Then reverse the process, closing first the little finger and continuing
the closing until the fist is again in its original position, with the thumb closed over the fingers. Repeat
with left hand. Continue this exercise 5 times at a sitting, then increase to 10 times. Don't forget to keep
your attention closely fixed upon the finger movements. That is the main point.
Exercise 6.
Place the fingers of one hand between the fingers of the other, leaving the thumbs free. Then slowly
twirl the thumbs one over the other, with a circular motion. Be sure to keep the attention firmly fixed
upon the end of the thumbs.
N.B. Exercises Nos. 3, 4, 5 and 6 have been culled (with slight modifications by me) from the works of
Yogi Ramacharaka.
Exercise 7.
Forty-eight hours after the full moon in each month, go by yourself into a darkened chamber and
quietly concentrate your mind upon one thing. Do this as long as possible without allowing other
thoughts to enter your mind. At first you will find that your thoughts will fly from one thing to another
and it will be hard for you to accomplish this, but by continued practice you will be able to think of one
thing for a long time. This should be continued for 5 nights in succession and one hour each night.
Exercise 8.
Go out into the open air each evening when the sky is clear and see how many stars you can count
without allowing any other thoughts to enter your mind. The more stars you can count without thinking
of anything the greater the degree of development produced. Quite an interesting exercise.
Exercise 9.
Take 12 ordinary pebbles. Place them in your left hand. Then with your right hand pick up one pebble,
hold it at arm's length and concentrate your mind thereupon without allowing other thoughts for full 60
seconds. So with all the pebbles. Then start picking up with left hand. Do this for one hour daily.
Exercise 10.
Concentrate your mind determinedly upon some one at a distance without allowing other thoughts. Will
that he do get strong, healthy and spiritual. Get up a mental picture of your subject as if sitting before
you. Then give earnest, positive, forceful suggestions to his sub-conscious mind. Will that he get into
sympathy with you, write you on the subject and earnestly co-operate with you in his spiritual
regeneration. Do it calmly and earnestly.
Exercise 11.
Get some moistened sand spread over the surface about a yard square. Make it perfectly smooth. Then
with your index finger draw any characters or pictures in the sand. For instance, a square, a triangle or
any other figure. Fasten your gaze upon this figure. Concentrate your mind calmly thereupon and will
that the thought-form so created by your concentration be transmitted to someone (whom you know to
be sensitive to your will). Do this for 15 minutes daily at the same time till your subject gets the
impression. Ask him to sit relaxed at the same time in the silence in a receptive mental attitude. Face
the direction, North, South, East or West in which you send your thought. Imagine a psychic wire
connecting you with your subject and aim straight. Remember, the Will-Power is represented in
symbology by a straight line because it goes straight to its mark.
Exercise 12.
Every night before retiring, concentrate upon your passive mind: "When I get up in morning, my Will-
power and Thought-Force will have increased. I expect you to bring about a thorough change in my
Will-Force. It will gain in vigour, resolution, firmness and confidence. It must grow strong, strong,
strong." Project these positive suggestions into your subjective self earnestly, confidently and
concentratedly. You will progress quickly by leaps and bounds. Every morning shall find you stronger
and full of vim, sap and energy. Persevere, persevere. In following up such ideals to a successful
conclusion you must have an (i) overpowering desire; (ii) a strong belief in your ability to accomplish
anything; (iii) an invincible determination not a backboneless 'I will try to'; (iv) earnest expectation.
This is an important and an infallible method in Will-development.
Exercise 13.
Go by yourself into a room where you will not be disturbed. At the beginning 'relax' all over. Then
count from one to ten without allowing any other thoughts. As soon as you accomplish this, your mind
is in a receptive state. Concentrate as before and order your sub-conscious self to evolve a strong,
infallible memory. Form your own auto-suggestions.
Exercise 14.
Pick out half a dozen unfamiliar faces. Vividly impress them upon your subjective mind. Then recall
them at least once each day for full one year, each day impressing at least one more new face. Should
you find you are forgetting any of your older faces, do not add new ones but firmly fix the other old
faces in your mind through concentration. This is a very interesting exercise. Memory belongs to the
sub-conscious mind, remember.
Exercise 15.
Concentrate the mind on a paragraph in some holy book and commit to memory. Learn by heart one
paragraph daily taking care not to forget the old ones. In time, you will improve wonderfully.
Exercise 16.
People with weak memories always lack concentrative ability. Concentration is the key to all mind-
power. You will find the above exercises quite 'tedious' and monotonous. But you can train your
'attention' only by giving it trivial and 'dry' exercises. The strong will can cope with the most
'monotonous' and uninteresting tasks without experiencing fatigue. You must set yourself such tasks as
might seem like 'work' to your attention. Remember, the effort required to concentrate attention
voluntarily on uninteresting, dry and monotonous works strengthens and develops Will-Power and
gives you 'mental muscle.' You will thereby acquire firm control over mind and body and be 'Master'
over your lower impulses. Power over self will express outwardly as power over others. If you can
control yourself, you will find no difficulty in impressing your will on others. But, mark you, this
sacred power should be used only to elevate, stimulate and strengthen others. Try your Will upon your
personality in all possible ways and be satisfied with nothing short of perfect control. The absolute
mastery of 'self' ought to be your aim. I have given you the real secrets. You must exercise your own
ingenuity and intelligence in utilising them towards your Self-development. I leave you to finish the
fight for yourself. Get up and start in to work at your task from to-day and not to-morrow. Back of all
efforts, always have this positive incentive and auto-suggestion:
"THIS IS TO DEVELOP MY WILL-POWER AND NO TEMPORARY PAIN CAN EQUAL THE POWER AND
HAPPINESS ARISING OUT OF SELF-CONTROL."
Get firm control over your emotions. Use this natural force but be not used by it. Control over speech
will lead to Emotion-control. Always talk to the point. Cultivate silence. Repress volubility. Be brief in
speech and writing. Keep a cool head. Be level-headed and concentrative.
INTRODUCTION.
In lessons 1 and 2 we have initiated you into the mysteries of Will and Mind-Force, the governing
principles of the Universe and the laws of their development. We have also taught you how to acquire
absolute control over Body and Mind. In these lessons we have striven to point out to you the right
"Mental Attitude" towards your daily life, so that while mainly engaged in the task of Self-Culture you
might also lend a hand in the great work of strengthening the race. Moreover our convictions, beliefs,
and ideals are no mean, are insignificant factors in the determination of our health and environmental
conditions. They react on our circumstances as well as on the WHOLE MAN. We have also given you
important points of instruction in Soul Unfoldment, Meditation, Bramhacharya, Breathing, Fasting,
Health-Culture, Body building and shown you, as distinctly as we could, the exact process of
developing a single virtue in your self thereby you may master the process and method of developing
other virtues, the lines of action and thought being well nigh similar in all, and foculising at certain
common points of primary importance. We have given the bare body of truth in connection with the
development, evolution and unfoldment of the body and the soul, stripping of the metaphysical
trappings and the theoretical draperies in which they are clothed. We have had to literally rend asunder
the heavy wheel that had the divine face of truth. Hence our lessons are brief and to the point. We have
had to contend against and overcome another serious difficulty. Expressed in the matter of fact English
language, these wondrous truths of mysticism cannot but lose the air of profound solemnity and
sanctity that pervades the subject of Yoga in Sanskrit literature. The wise and thoughtful student and we
certainly do not write for light-headed and non-serious people, will not let their apparent simplicity
deceive him or throw him off his guard. Rather let him realise that these lessons can be pressed into
service in all directions and in all spheres of life. Let him just put them into practice and he will at once
see their practical bearing on his daily life. These lessons do not go into the "WHAT" but point out the
"HOW" of every thing. We leave every student to suit his individual case as to the intellectual side of
the ETERNAL PROBLEM. In conclusion we have to say that this Course does not pretend to deal with
the advanced stages of Yoga, much less exhaust them. But they will, positively and decidedly prepare
him for those higher things by lifting the PALL OF DARKNESS from his mind.
HOW?
That is just what I mean to teach you all along. I don't want to feed you on mere empty theories, but I
can and I will give you that knowledge which when assimilated shall build up strong flesh, bone,
muscle, tissue, pith and marrow which will give you superb health, strength of mind and spirit—all of
which are necessary adjuncts to Spiritual Growth and Happiness. Let me give you in detail methods
and exercises. The ideal fearless man has many qualities. I say the Ideal Hero—no imitation patch work
vulgarian. These qualities are in rough detail: (1) Devotion to God. (2) Knowledge. (3) Concentration.
(4) Will Power. (5) Energy and Aspiration. (6) Health. (7) Self-Esteem. (8) Self-Control. (9) Love for
Humanity. (10) Chastity. There may be other qualities but you will do well to build up the above and
others will come to you by themselves. Let me drop a few helpful suggestions on the above. Follow
each sentence closely.
CONCENTRATION.
The mind can think of one thing only. Fear is an acute form of negative concentration—worry its
chronic form. If you learn how to place your mind upon a particular subject and inhibit or "shut off" all
other thoughts, the fascination of fear and worry shall have no power over you. Most of the things you
fear never happen—others can be routed by a bold front. Even if something ugly does befall you, you
have the power within to enable you to 'bear up' heroically. Fear is a mere negative thought-habit. It is a
negative tendency in the mind. You can best eradicate this weed from your mind by cultivating the
positive attitude of Courage. There are particular sets of brain-cells being created or destroyed by
particular types of thoughts. The best way to destroy negative brain-cells is to develop positive brain-
cells. If you want to Kill off Fear-thoughts, do not fight them. That would be like trying to realise how
dark a place is and then starting to pitch it out by the handful. You know you cannot do it. Just open the
blinds and let in sunshine and the place will be flooded with light. The mind hypnotised by negative
thoughts has been compared by a mental scientist to a dirty wash-bowl full of dirty water. Take the
wash-bowl near a tap and turn the tap on. The steady pour of clean water will soon wash off all the
dirty water and fill the wash-bowl with clear water. So the only way to root out and destroy evil
thoughts is to turn a steady stream of positive thoughts to overcome all fear thoughts, you should think
courage-thoughts. Don't crawl on your belly; don't call upon Heaven to witness that despicable creature
you are. No—a thousand times—no. Act Courage. Think Courage. Say Courage. That's the way. Turn
your face towards the rising sun. Take "Courage" for your watchword. Affirm it as far as you can.
Fasten it deep and strong in your mind. Always tell yourself that you are full of courage, morning, noon
and night; never tell yourself that you are weak.
Now, in order to inhibit fear-thoughts and exhibit Courage-thoughts, you must possess
CONCENTRATION. You should be able to take your mind off a certain subject and put it on
something else at your will. Do you know what Concentration means? Let me give you in my own
words something I remember reading about Napoleon. When banished to St. Helena and suffering from
disease, one day his doctor expressed his curiosity as to the secret of his success and astonishing power.
Napoleon replied "Doctor, there are drawers in my brain. When I want to think of politics I pull out the
drawer of politics, when I want to think of Josephine, I pull out the drawer of Law, and so on; and when
I shut all these drawers, I can go to sleep." The doctor smiled incredulity blandly. "Doctor, I can show
you this minute. Doctor, I shut all drawers"—even while saying this, Napoleon fell with a thud on his
pillow. He was fast asleep. The man of science and medicine examined him in all ways, but Napoleon
had fallen actually fast asleep. This is Concentration and Mind-Control. I don't admire men of
Napoleon's selfish types. Their place is in dark hell. They use their power for preying upon others. But
that his powers of mind were great, I don't deny. Napoleon in his past life had been a great Yogi, but the
remnants of self and cumulative force of bad Karma precipitated the bloody results you all know in
connection with Napoleon's career. No doubt, this man was only a means used by God to bring about
certain changes and revolutions.
To develop Concentration, pay attention to the daily work of your life. Don't neglect small things. Put
interest and attention into whatever you think, say, or do. Be a wide-awake man. Don't go about your
work half-asleep. Wake up and display a few signs of life. Be progressive. Think much and to the
purpose.
WILL-POWER.
You all understand this. It is that aspect of your make-up that enables you to make your mind and body
obey you. The true principle of Will is closely interlocked with the "I am I" as I have already explained
it. Resolve at the start to do one thing once in 24 hours that you would do if you were not afraid. Face
fear and it is your slave. Your Will-power enables you to prove things practically to yourself and to the
world; to make actions match-thoughts. Give your Will much exercise in the right direction. Without
Will a man is no better than a log of wood. Keep your Will strong by auto-suggestion and exercise. Try
the powers of your Will on your personality till you can do anything and be anything. Say "I can and I
will" in a thousand different ways and prove it too. The requisite qualities that form valuable adjuncts
to Will-power are: 1. Determination. 2. Stick-to-it-ive-ness. 3. Perseverance. 4. Invincible and
indomitable courage. 5. Non-attachment. 6. Faith in yourself. 7. Faith in God. 8. I can and I will.
Repeat this affirmation often till it becomes a constant mental trait.
AFFIRMATIONS.
1. I am fearless. I am full of courage. There is nothing to fear. I say courage, I think, I act courage.
2. Courage is my distinct and leading trait. Everyone knows me as a man of Indomitable courage. The
criticisms and opinions of others cannot affect me the least.
3. I am part of the Divine Self. I harm none. My nature knows no harm. Hence no harm comes to me.
4. I am equal to anything. Nothing can crush my spirit. I can face everything. I can face everybody.
5. My powers of resistance are strong, strong, strong. I use them never for the aggression of others.
They are for my self-defence.
6. I am absolutely fearless morally and physically.
7. I stand for absolute truthfulness and justice and manifest them in myself.
8. Work with this affirmation. Strongly implant it in your mind. The use of strong, positive Affirmation
in the Silence is valuable in that it gives you a firm hold of your thought so that you can "carry the
thought" mentally. The value of expressing thought in act and speech lies in this that it clinches your
thought into a permanent habit. Remember this psychologic axiom: 1. Thoughts take form in action. 2.
Action induces thought and corresponding habits. Therefore act out the part physically. If you want a
courageous mind—"act out" the part physically, in your daily life, on suitable occasions, in all
earnestness as you would in a theatre or drama. In a very short time it shall become a confirmed habit.
Force yourself to it. Take an interest in what you do and say. Have confident expectations of
SUCCESS. Never be daunted and cowed down by initial difficulties and failures. Never say die. If you
go down—don't remain lying and moaning. Never, I say, never. Get up. Shake yourself up free and say,
like the royal lion "Come one, come all, this rock shall fly sooner from its base than I." Have a will of
your own and be a force for good. Exercise your Will-power. Be something. Do something.
AFFIRMATIONS.
1. I have perfect Self-Confidence. I am a Divine Being. I lower not myself—I lower not others.
2. My Life-Purpose is Constructive—not Destructive.
3. I will be great spiritually and mentally. I will make others great. I am an irresistible force for good.
4. I live to some great purpose. I am an Individual. I recognise the Fatherhood of God and the
Brotherhood of man.
HOW TO FAST.
Don't undertake too much. If you have never observed a fast begin with a 24 hour fast. Drink at least 5,
if possible, 8 tumblers of pure water at frequent intervals slowly. Keep yourself gently active and
occupied the whole day, mentally and physically. You may feel a feeling of faintness, all-goneness and
an irresistible craving for food. These are mischievous pranks of a cultivated and pampered and
artificial appetite. Drink water slowly but don't give your body anything else. Always keep before
yourself the distinction between the regal "I—am—I" the soul and the carnal, sensating animal known
as the body. The great point of achievement during a fast lies in thinking high thoughts and forgetting
the demands of the flesh. Don't think of your fast. If you do think say to yourself "this is to develop my
will." Breathe plenty of fresh air. Exercise gently and walk. I have seen educated men afraid to go out
for a walk during a day's religious fast "lest they should feel hungry." O shame! You can't control a
little hunger! You should bathe daily thoroughly early in the morning, fast or no fast.
And don't be afraid. "Man liveth not by bread alone but by very word that proceeds from the mouth of
God"—said Christ. Starvation may kill off your body but not fasting. Deny the power of all disease and
weakness over yourself. Your mind is master of your body. Assert this mental control. Lastly, during a
fast, your body is sensitive to your suggestions. Fill your mind with incessant affirmations of courage.
Think courage, say courage, act courage. Take time by the forelock. Force your suggestions upon body
and brain right now.
TRANSMUTING SEX-ENERGY.
Here is some sensible advice from a leading thinker and teacher:
To be a perfect Bramhacharin (a regenerate).
1. You must have a clean, healthy body; 2. Good breathing capacity and some control over same; 3. A
strong will such as can move body and mind; 4. Assiduous cultivation of the intellectual side; 5.
Control over emotions; 6. A fearless mind; 7. Great determination; 8. and abstemious living and high
thinking.
The Yogis possess great knowledge regarding the use and abuse of the reproductive principle in both
sexes. Some hints of this esoteric knowledge have filtered out and have been used by Western writers
on the subject, and much good has been accomplished in this way. In this little book we cannot do more
than touch upon the subject, and omitting all except a bare mention of theory, we will give a practical
breathing exercise whereby the student will be enabled to transmute the re-productive energy into
vitality for the entire system, instead of dissipating and wasting it in lustful indulgence in or out of the
marriage relations. The reproductive energy is creative energy, and may be taken up by the system and
transmuted into strength and vitality, thus serving the purpose of regeneration instead of generation. If
the young men of the Western world understood these underlying principles they would be saved much
misery and unhappiness in after years, and would be stronger mentally, morally and physically.
This transmutation of the reproductive energy gives more vitality to those practising it. They will be
filled with great vital force, which will radiate from them and will manifest in what has been called
"personal magnetism." The energy thus transmuted may be turned into new channels and used to great
advantage. Nature has condensed one of its most powerful manifestations of prana into productive
energy, as its purpose is to create. The greatest amount of vital force is concentrated in the smallest
area. The re-productive organism is the most powerful storage factory in animal life, and its force can
be drawn upward and used, as well as expended in the ordinary functions of reproduction, or wasted in
vicious lust. The majority of our students know something of the theories of regeneration, and we can
do little more than to state the above facts, without attempting to prove them.
The Yogi exercise for transmuting re-productive energy is simple. It is coupled with rhythmic
breathing, and can be easily performed. It may be practised at any time, but is especially recommended
when one feels the instinct more strongly, at which time the re-productive energy is manifesting and
may be most easily transmuted for regenerative purpose. The exercise is as follows:—
Keep the mind fixed on the idea of energy, and away from ordinary sexual thoughts and imaginings. If
these thoughts come into the mind do not be discouraged, but regard them as manifestations of a force
which you intend using for the purpose of strengthening the body and mind. Lie passively or sit erect,
and fix your mind on the idea of drawing the re-productive energy upward to the Solar Plexus, where it
will be transmuted and stored away as a reserve force of vital energy. Then breathe rhythmically,
forming the mental image of drawing up the re-productive energy with each inhalation. With each
inhalation make a command of the Will that the energy be drawn upward from the re-productive
organisation to the Solar Plexus. If the rhythm is fairly established and the mental image is clear, you
will be conscious of the upward passage of the energy, and will feel its stimulating effect. If you desire
an increase in mental force, you may draw it up to the brain instead of to the Solar Plexus, by giving
the mental command and holding the mental image of the transmission to the brain.
The man or woman doing mental creative work, or bodily creative work will be able to use this creative
energy in their work by following the above exercise, drawing up the energy with the inhalation and
sending it forth with the exhalation. In this last form of exercise only such portions as are needed in the
work will pass into the work being done, the balance remaining stored up in the Solar Plexus.
You will understand, of course, that it is not the reproductive fluids which are drawn up and used, but
the etheric prana energy which animates the latter, the soul of the reproductive organism, as it were. It
is usual to allow the head to bend forward easily and naturally during the transmuting exercise.
Practise this Breathing Exercise sturdily. Be heroic. Learn to make 100 Pranayams at a sitting, but do
not rush things. Deep breathing exercise, Will-Culture, regular Meditation and a clean normal mode of
living when combined with much thinking will surely awaken your Latent Powers. Be not worried if
progress be a bit slow at first. Keep up cheerful and work patiently. Things cannot but come your way
if you don't give up but preserve to the last. Have infinite and unbounded faith in yourself. And, lastly,
if you want to grow space in Wisdom and Power, persevere in deep breathing. Pranayam is the key to
all spiritual success. "Spirituality is fullness of Breath." Almost all forms or Mental and physical
weakness are due to imperfect and shallow breathing. Of all these instructions you practise nothing but
the Breathing Exercise, your gain shall be great but in order to get all the results you must practise all
the instructions regularly and methodically.
Your sex-force is under the direction of your sub-conscious mind which is quite amenable to your
authoritative suggestions. Get control through your sub-consciousness. All you have to do is to let it to
do its own work without adverse and negative suggestions and fear-thoughts. Say "No" vigorously to
all adverse thoughts and shake them off from you. All health comes by letting nature alone.
BREATHING EXERCISE.
Find a quiet place as far as possible, where the air is pure and the surroundings soothing and pleasant.
After a bath or a thorough rubbing of the body from top to toe, with a wet towel, on an empty stomach,
take this exercise: Send a current of holy thought to everyone, on planes seen and unseen, north and
south, east and west, engage in meditation—take anyone of the meditation exercises you like. When
you are perfectly calm and relaxed, seat yourself cross-legged, assuming any posture that comes easiest
to you, with head, neck and chest held in a straight line and the weight of the upper parts of the body
resting on ribs. Keep the region about the waist quite free. Loosen the cloth there out and out. Now
inhale air slowly and steadily through right nostril after closing left nostril with your finger as long as it
takes to count sixteen mentally. Close both nostrils, holding the inspired air within and count sixty-four.
Then very slowly exhale the air through the left nostril for as long as it takes to count thirty-two. You
must begin with a 4 second inhalation, 16 second retention and 8 second exhalation. Instead of dry
counting you might improve yourself decidedly by repeating the word "Fearless" as many times
holding mentally that dominant idea back of the word. Practise 5 pranayamas mornings and evenings
for one week daily. Increase to 10 next week. Work up to 20. Go slowly. Practise as long as you like,
but not less than 6 months. Be serious and earnest. This is not for non-serious minds. This exercise will
augment digestive power, steady heart-action, make the body light and the mind calm. It shall help also
miraculously in your Soul-Unfoldment. During this practice be pure in all ways. Observe
Bramhacharya. Practice mental concentration and spiritual meditation. Don't talk much with others.
Don't encourage any but holy society. Don't sleep much. Don't work very hard. Keep your emotions
well-in-hand. Be always engaged mentally and physically. Be hopeful and cheerful. Never encourage
negative thinking. It shall do wonders for you.
PHYSICAL EXERCISE.
Exercise No. 1.
Stand straight, facing a corner of the room with bare feet about 14 or 15 inches from the corner itself,
arms straight out, even with shoulders or perhaps two inches below, hands resting on the two-side
walls, chest out, abdomen in. Now lean forward towards the corner, without moving the feet or bending
the knees. Aim lightly to touch the corner with the chest, while holding the head and abdomen as far
back from the corner as possible, arms and hands slipping forward on the walls in a straight line with
shoulders. Resume first position without moving the feet or lowering the arms, and repeat. Make the
forward movement slowly, at the same time inhaling through nostrils a slow, full breath; put your
whole effort into stretching the chest forward and upward (careful not to bruise yourself against wall)
and head and abdomen backward, thus straightening the back at the shoulders. Hold the chest to the
corner a moment, holding the breath likewise, then slowly resume original upright position, slowly
exhaling through slightly open lips at the same time bending the head forward towards the chest. As
you lean forward toward the corner, mentally keep count of your exercise one, two, three, etc. As you
resume the upright position, exhaling and bending the head forward mentally, affirm "I am fearless,
pure, strong." Make these movements always slowly, deliberately, with the closest attention. Begin with
5 or 6 movements and raise to 20 at a time.
Exercise No. 2.
Stand straight about two feet from the wall. Place the palms on the wall-level with the shoulders.
Without moving the feet or bending the body, lean forward slowly, inhaling slowly as you do so, until
the chest touches the wall, head back; then push yourself slowly to an upright position slowly exhaling
as you do so. Repeat 10 times or more.
Exercise No. 3.
Clasp the hands behind. As you slowly inhale extend the clasped hand slowly downwards as far as
possible, straightening arms at elbow and lowering shoulders as much as possible, at the same time
extending and lifting the chest as far as you can. Hold the breath and the position a moment only,
shoulders down, chest out and up, abdomen in, then release the hand and slowly exhale. A rather
vigorous exercise. So go slowly.
Exercise No. 4.
Stand straight, arms extended even with the shoulders, head up; tense muscles of right arm doubling
slowly at elbow and hand only, until the clenched fist touches the shoulders; at the same time tensing
the neck muscles, chin up, and turning the head slowly to face the clenched fist. Repeat with the left
arm. The arms from shoulder to elbow must be kept in a horizontal position.
Exercise No. 5.
Stand straight, hands at sides. Bend as far over to the right as possible, slowly; then to the left as far as
possible. Repeat 10 times.
Exercise No. 6.
Stand straight, arms at sides. Lean as far forward as you can without bending the knees and roll the
body clear around in a circle to the right, arms and body as limp as possible. Repeat 5 times. Then roll
five times to the left.
Exercise No. 7.
Stand straight. Extend arms easily in front. Wave them backwards and upwards in a sort of reversed
swimming movement, until they meet overhead; at the same time bending backward as far as possible
slowly inhale a full breath. Now bend forward, exhaling breath, taking care not to bend the knees, until
your fingers touch your toes, head hanging as low as possible, toes and head as limp as possible,
fingers reaching towards the floor. Repeat upright position. Keep the knees straight throughout. Aim to
stretch the entire body and hands upward and backward as far as possible, with the upward motion of
the arms. If you can't touch the floor without bending the knees, just come as near it as you can.
Practice will limber you up until you can touch it.
Exercise No. 8.
Lie full length on the back of the floor, hands clasped under head. Tense the muscles of the right leg,
raising the knee slowly until it touches or almost touches the body, at the same time bending the foot
downward as far as possible, stretching the toes towards the floor. Now slowly lower the right leg, still
tense, towards the floor, straightening the knee and turning the toe upward towards the body. As the
right leg is being lowered, raise the left one upward in the same way tensing the muscles, knee to chest,
toes stretching upward; as the left leg goes down, point the toes and foot toward the knee 5 times,
increasing gradually to 10 times.
PHYSICAL EXERCISES.
SERIES 2.
Exercise I.
(1) Extend the arms straight out in front of you, on the level of the shoulder, with palms of the hand
touching each other; (2) swing back the hands until the arms stand out straight, sideways, from the
shoulders or even a little further back if they will go there easily without forcing; return briskly to
position 1, and repeat several times. The arms should be swung with a rapid movement and with
animation and life. Do not go to sleep over the work or rather play. This exercise is most useful in
developing the chest, muscles of the shoulders, etc. In swinging the hands backward, it is an
improvement if you will rise on your toe during the backward sweep; sinking on your heels as you
move the arms forward again. The repeated movements should be rhythmical, backward and forward,
like the swinging of a quick pendulum.
Exercise II.
(1) Extend the arms straight in front of you, letting the little fingers of each hand touch each other, the
palms being upward; (2) then keeping the little fingers still touching, bring the hands straight up in a
curved circular movement, until the tips of the fingers of both hands touch the top of the head back of
the forehead, the backs of the fingers touching, the elbows swinging out as the movement is made until
(when the fingers touch the head, with thumbs pointing the rear) they point out straight sideways; (3)
let the fingers rest on the top of the head a moment, and then with the elbows pressing back (which
forces the shoulders back) force the arms backward with an oblique motion until they reach the sides at
full length, as in the standing position.
Exercise III.
(1) Extend the arms straight out, sideways, from the shoulders; (2) then, still keeping the upper arms
extended in same position, bend the arms at the elbow and bring the forearm upward with a circular
movement, until the tips of the extended fingers lightly touch the tops of the shoulders; (3) then with
fingers in the last position, force the elbows out to the front until they touch, or nearly go (a little
practice will enable you to touch them together); (4) then, keeping the fingers still lightly touching the
tops of the shoulders, swinging the elbows as far back as you can get them. (A little practice will enable
you to get them much farther back than at the first attempt.) (S) Swing the elbows to the front position
and then back to the rear position, several times.
Exercise IV.
(1) Place the hands on the hips, thumbs to the rear, and elbows pressed back; (2) bend the body
forward, from the hips as far as you can, keeping the chest protruding and the shoulders pressed back;
(3) raise the body to the original standing position (hands still at the hips) and then bend backward. In
these movements the knees should not be bent and the motions should be made slowly and gently; (4)
then (hands still on the hips) bend gently to the right, keeping the heels firmly on the ground, knees
unbent and avoid twisting the body; (5) resume original position, and then bend the body gently to the
left, observing the precautions given in the last movement. This exercise is somewhat fatiguing and you
should be careful not to overdo it at the start. Proceed gradually; (6) with hands in same position on the
hips, swing the upper part of the body around in a circle, from the waist-up, the head describing the
largest circle, of course. Do not move the feet or bend the knees.
Exercise V.
(1) Standing erect, with hands on hips, raise yourself on the balls of the feet several times, with sort of
a springing motion. Pause a moment after you have raised upon your toes, then let the heels sink to the
floor, then repeat, as above suggested. Keep the knees unbent and the heels together. This exercise is
specially beneficial in developing the calf of the leg, and will make it sure the first few times it is tried.
If you have an undeveloped calf here is the exercises for you; (2) with hands still on hips place your
feet about two feet apart, and then cover the body into a "squatting" position, pausing a moment and
then resuming original position. Repeat several times, but not too often at the first, as it will make the
thighs feel a little sore at the beginning. This exercise will give one well developed thighs. This last
movement may be improved upon by sinking down with the weight resting upon the balls of the foot,
instead of upon the heel.
Exercise VI.
(1) Stand erect with hands on hips; (2) keeping the knee straight, swing the right leg out about fifteen
inches (keeping the toe turned a little out and the sole flat)—then swing back to the rear until the toe
points straight to the ground, keeping the knee stiff all the time; (3) repeat the swinging backward and
forward several times; (4) then do the same with the left leg; (5) with hands still on hips, raise the right
leg up, bending the knee, until the upper-leg (thigh) stands straight out from the body (if you can raise
it still higher, you may do so); (6) place your foot again on the ground, and go through the same motion
with the left leg; (7) repeat several times, first one leg and then the other, moving slowly at first and
gradually increasing your speed until you are executing a slow trot without moving from the over spot.
Exercise VII.
(1) Stand erect, with the arms extended straight in front of you, from the shoulders, and of course on a
level with the shoulders—the palms must be down, fingers straight out, thumbs folded under and the
thumb side of hands touching each other; (2) bend the body forward from the hips, stooping forward as
far as possible and at the same time swing the arms forward with a sweeping movement, sending them
down, backward and upward at the back, so that when the body has reached the limit of the bending
forward movement the arms are extended back and over the body—keep the arms stiff and do not bend
the knees; (3) resume standing position and repeat several times.
Exercise VIII.
(1) Extend the arms straight, sideways, from the shoulder and hold them there stiff and rigid with hands
open; (2) close the hands forcibly with a quick motion, pressing the fingers well into the palm; (3) open
the hands forcibly and quickly, spreading out the fingers and thumbs as widely as possible forming a
fan shaped hand; (4) close and open the hands as above stated, several times, as rapidly as possible. Put
life into the exercise. This is a splendid exercise for developing the muscles of the hand and for
acquiring manual dexterity.
Exercise IX.
(1) Lie upon your stomach, extending your arms above your head and then bowed upward and your
legs stretched out full length and raised backward and upward. The correct position may be carried in
the mind by imagining a watch—crystal or a saucer resting on the table on its middle, with both ends
turning upward; (2) lower and raise the arms and legs, several times; (3) then turn over on your back
and lie extended at full length, with arms extended straight out upwards over the head, with back of
fingers touching the ground; (4) then raise up both legs from the waist until they stand straight up in the
air, like the mast of a ship, your upper-body and arms remaining in the last position named. Lower the
legs and raise them several times; (5) resume position 3, lying flat upon the back at full with arms
extended straight out upward, over the head, with backs of fingers touching the ground; (6) then
gradually raise body to sitting position, with arms projecting straight in front of the shoulders. Then go
back gradually to the lying down position, and repeat the raising and lowering several times; (7) then
turn over on the face and stomach again and assume the following position:—Keeping the body rigid
from head to foot, raise your body until its weight rests upon your palms (the arms being stretched out
straight in front of you) at one end, and upon your toes at the other end. Then gradually bend arms at
the elbow, allowing your chest to sink to the floor; then raise up your chest and upper-body by
straightening out your arms, the entire weight falling upon the arms, with the toes as a pivot—this last
is a difficult motion, and should not be overdone at first.
Exercise X.
This exercise is for those troubled with a too large abdomen, which trouble is caused by too much fat
gathering there. The abdomen may be materially reduced by a reasonable indulgence in this exercise—
but always remember "moderation in all things" and do not overdo matters, or be in too much of a
hurry. Here is the exercise: (1) exhale the breath (breathe out all the air in the lungs, without straining
yourself too much) and then draw the abdomen in and up as far as you can, then hold for a moment and
let it resume its natural position. Repeat a number of times and then take a breath or two and rest a
moment. Repeat several times, moving it in and out. It is surprising how much control one may gain
over these stubborn muscles with a little practice. This exercise will not only reduce the fatty layers
over the abdomen, but will also greatly strengthen the stomach muscles. (2) Give the abdomen a good
but not rough kneading and rubbing.
Exercise XI.
The exercise is as follows:—Follow it carefully. (1) stand erect, with heels together, toes slightly
pointed outward; (2) raise the arms up by the sides (with a circular movement) until the hands meet
over the head, thumbs touching each other; (3) keeping the knees stiff; the body rigid; the elbows
unbent; (and shoulders bent well back as the movement is made); bring down the hands, slowly, with a
sideway circular motion, until they reach the sides of the legs the little finger and the inner-edge (the
"chopping-edge") of the hand alone touching the legs, and palms of the hands facing straight to the
front. The shoulder gets the right position by touching the little finger of each hand to the seam of the
trousers. (4) Repeat several times, slowly remember. With the hands in the last position, having been
placed there by the motion stated, it is very difficult for the shoulders to warp forward. The chest is
projected a little; the head is erect; neck is straight, the back straight and hollowed a little (the natural
position); and the knees are straight. In short, you have a fine, erect carriage—now keep it.
RESERVE FORCE.
Here I should like to draw your attention to the Reserve Power existing in your body. Of course there
are soul-powers existing potentially within YOU which leap into brilliant expression as you succeed in
developing and expanding your brain to a state of perfect responsiveness to the touch of your will. For
really and truly your will, forming as it does the divine part of yourself, is always strong and must
unfold "as a rose" by exercising itself, in the field of matter, force and mind;—all of which are
subordinate to YOU and the real aim of human evolution is actually to place in your hands the wand of
power.
What is within your body is sure to find its correspondent outside in Nature. Control nature inside and
you will move as a master out in this universe.
Now without going into details let me tell you—if you do not know it already—that mind is the finest
form of matter, and matter the grossest form of mind, and there is a constant interaction between the
two poles. But since mind represents the positive end and matter the negative, the former can dominate
the latter. You can evoke states of consciousness by applying stimulus to the periphery and again
mental states evoke corresponding vibrations in the cellular life of body and brain.
Hence you see your mind controls and forms your body. Also your body reacts upon your brain and
affects that part of your mind which has to operate through the brain, which is matter pure and simple.
So to keep aright the polarities of your brain and body a constant adjustment of forces is needed and
thus you can establish POISE.
In order always to be in a state of perfect health two things are necessary. Deny the power of disease
over yourself. In the unyielding will is health. In the weak, vacillating, fearful mind is disease and
death. At the same time always be in perfect magnetic trim with the physical laws of health. A
knowledge of the latter and the ascension of a fearless mental attitude will open up hitherto
unrecognised channels of physical and mental expression. Physiological researches have led sincere
investigators to the inevitable conclusion that there is subtle, refined, dynamic substance, a reality that
binds up the reorganization, causes growth, vitality and motion; repairs injuries; makes up losses;
overcomes and cures diseases. Von Helment called it "Archeus"; Stahl called it "Anima;" Whytt called
it the "sentiment principle;" Dr. Cullen called it "Caloric;" Dr. Darwin called it "Sensorial energy";
Rush called it "Occult cause;" and many other names such as "Vital Principle," "Living power,"
"Conservative Power," "Odic Force," etc., etc., have been given to it. We of India have recognised it
and devised Yoga methods for controlling it; we call it Prana and only in India do you come across men
who possess pranic control or control over universal energy.
There exists in your physical organism reserve stores of vital energy stored away for your use,
particularly in that central ganglion of your vital battery known as the Solar Plexus and generally in the
chain of ganglia or storage batteries along and up your spine and elsewhere in other nerve-centres. The
solar plexus is also known as the Abdominal Brain and your brain depends and draws upon this vital
centre for its energies. You will find after the prolonged concentration and brain-work that this part of
your body—at the back of pit of stomach—becomes warm. Now when you engage in physical
exercise, for instance, you must have noticed how at first you soon get tired and all done up. But if you
wait a little and then start again, you will find how the sense of fatigue has quite passed away and you
can run your body under full pressure for a very long time, and the more you exert yourself the greater
and more powerful the surging up of your vital energy. With each new exertion you seem to acquire a
fresh start. This has puzzled physiologists. You will find a parallel phenomenon in mental work. You
may experience a sense of weariness and fatigue in some brain-work which demands close thinking
and attention, but if you attack your work a little later after the first effort you will do your work a
surprising degree of freshness, vigour, and enthusiasm far surpassing the original attempt. Again
everyone can and does put forth universal energy under pressure of some urgent necessity, which will
startle even himself. No matter who you are and what your physical condition, there is an enormous
amount of power in your body that has never been drawn upon at all and impatiently waiting for up-
call. We go on in ordinary dog trot pace, resting, limping, "taking care of our health," and then we think
we are doing our best. Do not permit your mind to be self-hypnotised into a false sense of being
"exhausted" and "old." Neither of them is a fact except in your thought of yourself. All your powers are
lying dormant. All your latent energies are lying unused. Back of your conscious mentality are
tremendous energies awaiting the pull of your will. When your brain conceives of being something
unusually great, at least so it may appear from your view-point, do not question your strength but go
ahead unhesitatingly, fearlessly and steadily. Assert your life-force. Feel that you are young, strong and
healthy and fit. Live in mental consciousness of power and never think of weakness. Keep your grip
and run right along. Nature is sure to honor your draft. Nature is sure to give you strength, energy and
vim, in boundless measure. Just try this my friends, you, who write me of "there being a serious lack of
vitality" in your system and hence your inability to grapple with the occult. No such thing. Fact is you
lack courage and initiative, pluck and "go" and you are labouring under the hypnotism of weakening
thoughts. Just change your thoughts, and your reserve forces will rush out into activity and you will be
a changed man in no time.
HOW TO EXERCISE.
In exercising aim at rhythm of motion. Let your movements be easy, regular, rhythmic and graceful.
Take an interest in your work. Do pay attention. Put Will-Power and Mind into your work. Think of all
it means. Do not fatigue yourself unduly. After exercise towelling or a spray-bath is advisable. Wet
your towel, pass it over your body, rubbing thoroughly. Raise the towel and repeat. After exercise and
towelling, you should be in a splendid glow. Be sure to keep the windows open when exercising. Fresh
air is an absolute necessity. Never mind about cold and so forth. Remember the Positive Denial will fill
you with Power of Resistance. Say "Cold cannot affect my body" and believe what you say. You can
face anything in this way and remain untouched.
CELL STIMULATION.
(1) Stand erect with hands in sides. (2) Breathe in very slowly and gradually. (3) While inhaling, gently
tap the chest with the fingertips, constantly changing position. (4) When the lungs are filled, retain the
breath and the chest with the palms of the hands. (5) Practise the cleansing breath.
RIB STRETCHING.
(1) Stand erect. (2) Place the hands one on each side of the body as high up in the armpits as
convenient, the thumbs reaching towards the back, the palms on the side of the chest and the fingers to
the front over the breast. (3) Inhale a complete breath. (4) Retain the air for a short time. (5) Then
gently squeeze the sides at the same time slowly exhaling. (6) Practise the cleansing breath.
CHEST EXPANSION
(1) Stand erect. (2) Inhale a complete breath. (3) Retain the air. (4) Extend both arms forward and bring
the two clenched fists together on a level with the shoulder. (5) Then swing back the fists vigorously
until the arms stand out straight side-ways from the shoulders. (6) Then bring back to position (4) and
swing to position (5). Repeat several times. (7) Exhale vigorously through the open mouth. (8) Practise
the cleansing breath.
WALKING EXERCISE.
(1) Walk with head up, chin drawn slightly in, shoulders back, and with measured tread. (2) Inhale a
complete breath, counting (mentally) 1, 2, 3, 4, 5, 6, 7, 8, one count to each step making the inhalation
extend over the eight counts. (3) Exhale slowly through the nostrils, counting as before 1, 2, 3, 4, 5, 6,
7, 8, one count to a step. (4) Rest between breaths, continuing, walking and counting 1, 2, 3, 4, 5, 6, 7,
8, one count to a step. (5) Repeat until you begin to feel tired. Then rest for a while and resume at
pleasure. Repeat several times a day. You may vary the exercise by retaining the breath during a 1, 2, 3,
4, count and then exhale in an eight-step count. Practise whichever plan seems most agreeable to you.
MORNING EXERCISE.
(1) Stand erect in a military attitude, head up, eyes front, shoulders back, knees stiff, hands at sides. (2)
Raise body slowly on toes, inhaling a complete breath, steadily and slowly. (3) Retain the breath for a
few seconds, maintaining the same position. (4) Slowly sink the first position at the same time slowly
exhaling the air through the nostrils. (5) Practise cleansing breath. (6) Repeat several times, varying by
using right leg alone, then left leg alone.
STIMULATING CIRCULATION.
(1) Stand erect. (2) Inhale a complete breath and retain. (3) Bend forward slightly and grasp a stick or
cane steadily and firmly, and gradually exerting your entire strength upon the grasp. (4) Relax the
grasp, return to first position, and slowly exhale. (5) Repeat several times. (6) Finish with the cleansing
breath. (N. B.—The above are from the Yoga Teachings.)
MEDITATION EXERCISE No. I.
Retire into the silence. Say: I AM FEARLESS. Concentrate calmly on that idea. Think it out in all its
bearings. See yourself in your mind's eye as possessing the desired quality and acting it out in actual
life. Let your mind indulge in a good, strongly-dramatized day-dream. Only insist upon its sticking to
the particular text of thought and always showing you successful at the end. Finish up with a vigorous
affirmation of the "I am." Practise at the same hour daily for 6 months at least.
Exercise No. II.
Retire into the silence. Concentrate earnestly thus: I send out strong, positive, healing thought-waves of
love to all mankind. Let the disease-ridden become healthy. Let the weak become strong. Let the needy
ones become prosperous and happy. Let the fearful ones become filled with courage. Let the cruel
become kind and merciful. Let the hateful and hating ones become loving. Let the impure ones become
pure. Let the bereaved, deserted, sorrow-stricken ones become soothed and comforted.
Picture to yourself strong waves of Thought-Force passing out of you and encircling the whole world.
Picture the world as peopled with men and women manifesting the desired conditions.
The more friends sit together in union of will and soul concentrating as above-indicated the better.
Practise alone if you can find no earnest and serious-minded ones to join you.
Believe in your power to so help humanity. The power of thought is unlimited. In blessing others bless
yourself. The effect of this exercise will be far-reaching. It shall follow and be a blessing to you even
after death. Practise regularly at the same place and time as far as possible.
Be earnest in your work.
Do not talk of your exercises to others.
The above exercises will wonderfully develop and strengthen anyone who tries them. The deep
breathing exercise already given is known as Pranayama or Controlling the Psychic Breath. Its main
purpose is to give you control over your Prana and unfold the Psychic Force latent in you. Practised on
an impure body and weak lungs it may do harm. Hence students are advised to undergo the above 10
breathing exercises first and then, when their lungs have developed the power of endurance, they
should take that up. It will take time, patience, and serious work. But if the student is sufficiently
energetic he will perfect all these exercises in six months. But follow nature's plan and be slow and
steady.
DIET.
You all know that pure food brings pure blood. You should avoid the two extremes of gluttony and
daily fasting and abstemiousness. You should know (1) What to eat (2) How to eat (3) When to eat.
Concentrated food such as contains the maximum amount of nourishment in a minimum quantity
should be used. The student should study some reliable hand book on the relative values of food and
use his judgment. We ourselves use nuts, milk, fruits, whole wheat bread, rice in very small quantity,
pulse, etc. Those who are non-meat eaters—and we advise it strongly—will do well to see to it that
their menu has a good supply of albuminous food, as vegetarians often run the risk of being overfed as
to starch and underfed in nitrogenous foods.
(2) Chew and masticate properly so as to extract the food-Prana in full and break up the food-substance
into very small bits, reducing it to pulp. Do not be in a hurry to bolt your food but let it linger in your
mouth so as to be properly insalivated and so that the nerves of the tongue, cheek, etc., may all absorb
energy from food. Remember your stomach is not lined with rows of teeth. This will give you double
the nourishment you get ordinarily, avoid constipation, prevent malnutrition, non-assimilation and
over-eating. Out of a very small quantity of food you can extract perfect nourishment and thus you
avoid loading and "stuffing" the stomach with unnecessary food. It is also economical in case you are a
thrifty soul! Eat to live. Don't live to eat.
(3) Eat when you are hungry. That cultivated "appetite" that craves for satisfaction at certain stated
intervals of the day and brings on an "all-gone" fainting, nauseating sensation in the stomach is not real
"hunger." In real hunger there is absolutely no sensation in the stomach but there is a rich and
continuous flow of saliva in the mouth and that sort of thing makes you enjoy the plainest of fares.
Even a dry crust of bread will taste sweet as Manna. Cut off your breakfasts. Drink cold water instead.
Eat one good, nourishing meal at 12 A. M., and one light meal in the evening.
Lastly, students, let plain living and high thinking be your motto. Do not be afraid to eat when you are
hungry and so long as you exercise and work with brain and body even two square meals a day are
permissible. Do not grow ethereal and airy, because then you will not amount to much in the world's
work. Students, who are perfect Brahmacharies, will not care half as much for lots of food as ordinary
folk do. A constant feeling of satisfaction and fullness is present in such. But hard workers must never
present in such. But hard workers must never be under-nourished and they require more food than
others.
SLEEP.
It is the depth and relaxation in sleep that counts. High-strung people find it hard to relax and keep
tossing on their pillows. Bathe your feet in cold water in hot season and in cool water in cold season.
That will draw off the surplus blood gurgitating in your brain. Also bathe the nape of the neck. The
student should engage in meditation before falling to sleep, as during sleep the Man leaves the physical
form and goes to super-physical planes and it is the last train of thought in your mind that determines
and conforms you to the special super-physical influence you are to obtain. The physical benefits too
shall be great. You will feel more rested in this way and your sleep will be sleeping a sounder and more
refreshing sleep than otherwise. One of the chief signs of success in Mental and Physical Control is that
your sleeps are undisturbed and peaceful.
During sleep you are in a passive, relaxed condition and all sorts of unseen influences play around you.
It is good therefore to enclose yourself in an Astral Shell. Concentrate upon your aura and picture it as
extending some 18 inches all around you and forming a shell around you. Now take this affirmation to
concentrate your mind.
1. I am charging my aura with my Will-Force.
2. It is strong, strong, strong and can and will resist, repel and drive off all bad influences and admit
only pure and holy influence.
3. It will remain around me right along the period of my sleep.
The student is advised to surround himself in this "auric Shell" even when awake so that it may beat off
all malign and harmful thought-forces. As he grows in Will-Power and Self-Confidence, a Protective
Aura will form around him naturally and will be felt by others.
SOLAR ENERGY.
There is great electrical and thermal power in the sun's rays. If the human body be properly exposed to
the sun during the first five hours in the morning and the evening, the body would absorb energy
therefrom and gain in strength. Do not over do this, especially you of the warm climate.
CONCLUSION.
Student, I have indicated the lines along which you are to seek the way to Spiritual Independence. I
cannot run your life-affairs, solve your life-problems, do your work for you. I have pointed out a few
principles, observe, think and complete your knowledge. You must climb the steps of the ladder of
attainment and Self-Perfection yourself.
Fear is a great stumbling-block in the way. Fight it down. Starve it out. Be earnest. Be thorough. Live
your life silently and earnestly. Give others a helping hand whenever you can without that patronising
air of superiority so characteristic of the modern snobs passing for "gentlemen." Be proud that you are
an "Indian." Follow Indian ideals of greatness. Consider it a privilege to help deserving souls. We all
need help, encouragement and guidance to some extent. Co-operation, interdependence are the basic
foundations of human well-being. Be strong. Be manly. Be courageous. Be great and good. Take your
place in the world's evolutionary progress and lend your hand in turning the wheel of life. In the same
measure that you help others, shall you yourself be helped on all planes of life. Be reasonable. Be just
and fair unto others. Be a source of blessing unto others. So long as you labour under the vitiating
influence of negative thoughts, you cannot achieve much in any direction. I have told you "how" you
are to proceed.
May God bless you. May he guide, help and strengthen where I have failed.
SWAMI MUKERJI.
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