1. Purification of thoughts and emotions : Practice purifications Yamas Non-violence Truthfulness

2. 1. Purification of thoughts and emotions : Practice purifications • Yamas • Non-violence • Truthfulness • Non-stealing • Abstinence from sexual indulgence • Non-possessiveness • Niyamas • Purity • Contentment • Practices for perfection of body, mind and senses • Study for knowledge of the self • Surrender to ultimate reality • Brahma-viharas • Friendliness towards the happy • Compassion for the unhappy • Delight in virtuous • Indifference towards the wicked ……..Cont/d Swami Rama presented this tradition in its scientific format

3. 1. Purification of thoughts and emotions : Practice purifications • Antidotes to disturbing thoughts : Prati-paksha-bhavana • Ward off thoughts opposed to yama, niyama and brahma-viharas • Conquest of Vikshepas : Disturbances • Sickness • Mental laziness • Doubt • Lack of enthusiasm • Sloth • Craving for sense pleasure • False perception • Despair • Unsteadiness in the concentration and • Accompaniments • Grief • Despondency • Trembling of body • Irregular breathing

4. 2. Mindfulness : Practice smrty-upa-sthana • A deep self observation, in all states of body, breath and the mind • 3. Breath Awareness : 1st step in the Practice of Meditation • Diaphragmatic breathing • Slow • Smooth • Without jerks • Without break in between breaths Breath awareness branches of to • Nadi-shodhana • Pratyahara • Kundalini breathing • Sa-garbha pranayama The first meditative tradition

5. 4. Japa : Understanding of sound vibrations • Nine major stages of mantra practice • With the awareness of the breath flow • While performing daily tasks • Listening to one’s mantra in the mind / anhata chakra • With sumeru breathing • Merging the mantra into the dot of the bija of a given chakra, then observing it emerge from there again • Merging the mantra into the mind‘s chamber of silence and then observing it emerge again from the silence • Merging the mantra into the interior sound in the Cave of the bees, bhramara guha, again experiencing its re-emergence • Using the mantra in the mental worship in the interior temples, manasa-puja • Contemplating the meaning of mantra and unifying that with • Manana • Internal dialogue • Using the mantra as bhakti experience Most comprehensive, integral and all-inclusive

6. 5. Shavasana : Enter one’s own subtle body. • May be used to • Replace sleep • Heal oneself • learn, discover, plan and solve • Master the art of dying • Enter Samadhi • 6. Dharana : Concentrations, Pra-vrttis • Various methods of concentration • On various focal points in physical body • At the chakra points • In the tattvas • As listed in Vijnana-bhairava (100 ways) and Malini-vijayottara-tantra (1300 ways). Even if not practised know the ins and outs Given birth to major meditative traditions of the world

7. 7. Dhyana : Meditation proper • Begins at the level of manomaya kosha. Enter kosha through • Refining art of japa • Subtler steps in breath awareness • Concentrations • Initiations • Guru may pull the disciple’s mind to a higher degree • 8. A qualified Preceptor • Fulfill following requirements • Knowledge of major yoga text • Have practiced and initiated into major paths of yoga • Be able to see the association between the Himalayan tradition and other paths • Be able to study the personality type of a student to designate • Complementary path (bhakti, jnana etc) • Mantra or chakra concentration • Progressive appropriate practices • Have certain degree of transmission power Does not require adherence to belief system

8. 9. Transmission • Tradition has been passed on experientially in an unbroken chain of master disciple relationships • Transfer shakti to those being taught • Create common mind-field • Induce meditative state by mere presence and voice Unbroken lineage

9. May you receive the grace of the Himalayan Lineage