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.Thesolar system is the largest network in the human body and agnisara provides warmth to this entiresystem." To do agnisara, stand with your feet about six inches apart and rest the weight of your bodythrough your arms on your knees, keeping the back relaxed." Then as you exhale, contract the muscles in the lower abdomen and pull them in and up." As you inhale, you gently release the muscles, allowing the lower abdomen to return to itsnatural position.When you pull in the abdomen it helps you to expel all the waste gasses of the lungs.When you allow the abdomen to come out, it creates more space in your lungs for oxygen.Youshould make this exercise a habit.To do agnisara correctly, coordinate it with your normal breathing.You exhale, pulling inand up and you inhale and release.Exhaling, you contract the lower abdominal muscles and thearea just above the pelvis, drawing them inward and upward, more tightly; and then inhaling, yourelease.it is not a stomach lift; it involves the lower abdomen.This is the real agnisara.The exercise starts with the pelvis and ends at the pelvis.If you can do agnisara 100 to150 times a day, you do not need any other exercise.You will have so much energy you will feellike you are floating.It creates perfect digestion and terrific energy.You will become more efficientin any field.Begin the practice of agnisara with twenty-five repetitions and increase to beyond ahundred.This exercise should not be done by pregnant or menstruating women.20.12.97 SRsixtyone 30Nadi ShodhanaThere are many variations of nadi shodhana, or alternate nostril breathing.To learn alternate nostrilbreathing is a simple process which is very effective for helping to calm the nervous system and preparethe mind for meditation.Start with method #1 below, first exhaling with the active (more open ) nostril,then inhale with the passive nostril.After about two months, add the second and third methods until youare doing some of all three.Nadi shodhana is more thoroughly discussed in Meditation and Its Practice,pp.70-77, 120-121.Method #1 Method #2 Method #3Active Passive Active Passive Active PassiveE E EI I IE E EI I IE E EI I IE E EI I IE E EI I IE E EI I IE=exhale E=exhale E=exhaleI=inhale I=inhale I=inhaleMemory ExercisePresently, your memory is blocked; when the passages between the conscious mind and theunconscious mind are blocked it is because you do not know how to handle the rush of thoughts andinformation coming into your conscious mind.Begin by counting from one to a hundred without saying the numbers out loud, at the speed of onedigit a second.Note the interruption and the kind of interruption that takes place they tell you aboutyour mental suppressions or procrastination.Consider the origins of these disturbances and in this wayyou will learn many things about yourself.Eventually extend up to a thousand and then back.When youcan do that without interruption, you ll find that your mind has become very sharp.There is no doubtabout the effect of this exercise.The exercise itself doesn t take much time perhaps only ten or fifteenminutes.You should do such an exercise for at least two minutes every day.A serious student must learn to train the mind.If you have not paid this price, and have notdisciplined yourself in some way or another, you ll never understand the importance of discipline.And ifyou allow the mind to roam and wander wherever it wants, you ll never achieve much in your meditativetraining.You have to learn to direct that great force of the mind in a specific way.If you carefully observethe process, you will understand the use of either a geometrical figure or the digital counting system.Ifyou cannot initially count and maintain concentration to a thousand, or if you have a problem with yourmemory, then begin with counting to one hundred.Working to train and discipline the mind with such simple exercises can definitely improve memoryand concentration, and these are important first steps in all training of the mind.A serious student mustlearn to train the mind.The Art of Joyful Living, pp.131-14820.12.97 SRnadishodhana 31Observing yourself Meditation means to attend
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