Namaskar

• I salute the divinity within you with all the good thoughts of my mind and love of my heart.

Daily Practices to Transform Yourself

Presented by Dada Rainjitanandabased on the Ananda Marga

lifestyle

We are

The result of what we do during the:• 24 hours of our day• Day after day• Year after year

To transform ourselves

We need to transform what we practice•Particularly what we do regularly

Sleep

• Imagine you are lying down asleep at night.

Sleep

• In what position do you sleep?• Lying on your back?• Lying on your stomach?• Lying on the right side?• Lying on the left side?• What are the effects? • Have you ever thought about it?

Lying on your stomach

• According to Ayurveda it aggravates all three “doshas” and therefore deteriorates health.

• It is not a good position for sleeping.

Lying on your back

• According to Ayurveda it also aggravates one of the doshas (Vata).

• Therefore it is not a good position for sleeping.

• But it is a good position for practicing deep relaxation.

Lying on your right side

• It stimulates breathing through the left nostril and therefore a more subtle sleep good for the mind and spirit.

• When the left nostril is active it is a good time for mental or spiritual activities.

Lying on your left side

• It stimulates breathing through the right nostril and therefore activates the physical energy.

• Good if you had a heavy meal or ate a short time before going to sleep.

• When the right nostril is active it is a good time for physical activities.

Waking up in the morning

• What is the first thing to do?

Human Beings

• What are we searching for?• What are we really looking for in life?• Happiness• Bliss• How much of it?• A few moments, hours or days?• Always, infinite.

Happiness - Bliss

• Is it possible?• Depends how you are searching.

Waking up in the morning• The first thought of the day is very important.

• Start up your mind with a good thought.• Think about something good• Think about someone who makes you feel

great.

Spiritualists - Yogis

• Think about something spiritual

• Someone who irradiates spirituality

Gurusaka’sha• Pra'tah shirasi

shukle'abje dvinetram' dvibhujam gurum;

• Bara'bhayakrtahastam' smarettam' na'mapu'rvakam.

• [Early in the morning one should meditate on the Guru

• in bara'bhaya mudra' with two hands and two eyes seated on a white lotus in Guru cakra,

•and remember Him by chanting His holy name.

Starting up the body

Morning Exercise: Utks’epa Mudra’

Utks’epa Mudra’

• Practised in bed immediately upon waking. • While lying on the back• Flex both the arms and legs, bringing them

over the chest, • and then return them immediately to the

extended position.

Utks’epa Mudra’

• Do this three or four times, • sit up in bed • drink a glass of cold water without allowing

the water to touch the teeth.

Utks’epa Mudra’

• then expose the navel area to the air, • and walk up and down for some time in the

open air.

When to wake up?

• Early in the morning.• Better to wake up when the atmosphere is

still peaceful and subtle.

How early?

• Depends on individual circumstances.• Ananda Marga - wake up before 5:00 AM. • individual practice - (Gurusaka’sha)• collective practice from 5:00 AM

Morning

• Clear bowels

• Refresh body

Bath / Shower• Navel area

• Below navel

• Crown of the head - trickles down over the back bone

• All over

• Avoid standing

• Add Mantra

Half Bath• Navel and genital area

• Arms, hands, legs, feet

• Mothful of water; Splash water on face, eyes (12 x)

• Ears and neck

• All sensory & motor organs

Meditation

• Mantra

MeditationMeditation

Different types of mantras:Different types of mantras: UniversalUniversal Personal – for individual silence meditationPersonal – for individual silence meditation

Universal Mantras

• Chant

• Repeat in silence meditation

Universal Mantra

• Unit consciousness

• Supreme consciousness

• Mantra connects the two

Universal Mantra

• Baba Nam Kevalam

• Baba - nearest, dearest

• Nam - name

• Kevalam - only

“Paincajanya”

• sing devotional songs for 5 minutes.• sing and dance kiirtan with the universal

mantra Baba Nam Kevalam for 15 minutes.

• Then meditate in silence for 10 minutes.

AA’’sanassanas

A'sanas are postures in A'sanas are postures in which one can remain in which one can remain in physical comfort and physical comfort and psychic composure.psychic composure.

BreakfastBreakfast

SentientSentient MutativeMutative StaticStatic

Sentient foodSentient food

Physical and mental wellbeingPhysical and mental wellbeing Cereals, legumes, vegetables, fruits, milk, milk Cereals, legumes, vegetables, fruits, milk, milk

productsproducts Except onions, garlic, mushroomsExcept onions, garlic, mushrooms

Meditate twice a dayMeditate twice a day

Needs regularityNeeds regularity Food for the mind and spiritFood for the mind and spirit

Ananda Marga Yoga System

• There is a lot more to talk about the Ananda Marga Yoga System.

• This presentation is a mere introduction.• The basis is to practice meditation twice a

day, invariably.• Gradually add other practices.

Words of Shrii Shrii Anandamurti

• “Human expressions are trifarious in character.

• Human beings – have so many physical manifestations, – psychic desires and longings, – and also a spiritual thirst.

• This spiritual thirst is the specialty, or rather the special characteristic, of human beings, and there lies the difference between man and other animals. ”