TABLE OF CONTENTS

INTRODUCTION
Hatha-Yoga. The culture of physical level
Broad
Fundamental exercises of Hatha Yoga
Requirements for efficiency
Rebirthing
General relaxation conscious
Yoga postures or "asanas"
Meditation postures
Very brief plan Yoga postures
Brief exercise plan Yoga
Extension and general contraction
Bhakti yoga. The culture of the emotional level
How to organize our emotional life
Emotional life problems and their solutions
Practical exercises
Unification of inner work
RAJA-YOGA. The culture of the mental level
Intentional attention and positive attitude
A few minutes of mental work
The mental silence
Some difficulties
Living in the attitude of Yoga in the West
ACTIVITY DAY LIVED IN YOGA
Problems of time to these practices?
Perfection in ordinary life
Exercises night
End

INTRODUCTION
It is usually the interest that the great possibilities of psychological transformation and
spiritual advancement enclosing each of the forms of Yoga, and filled with enthusiasm to
feel a sincere desire for self-improvement.
But then those who study a little more about the matter realize that to engage fruitfully in
such practices a whole lifestyle, an isolation from the world is required to live in the
countryside or in a place away from noise and stress, and especially the assistance of a
teacher or guru to guide step by step exercises and monitor progress. Then flows
discouragement.
Also it thinks that Yoga is a unique, simple, or at least unitary system. And no more than
follow the instructions in a book to be progressing step by step to reach the state of

spiritual fulfillment.Then it a little deeper into the subject, we discover that there are
actually several forms of Yoga quite different from each other. And then the question
arises, hesitation, because one is attracted by all of them, but realizes that it is
impossible to follow them all and do not know at last what you should choose.
So I think it is very useful and even necessary to do what people practice and very
interested in spirituality, both in India and in the West, businessmen or very busy life.
Among the rules of Yoga exercises and make an intelligent selection and ordering so
that they can combine their own need dynamic, outstanding live outside, serving very
complicated and sometimes specific issues they face, with the practices chosen
overtaking and spiritual progress. This has, of course, the advantage of allowing the
world to combine obligations, ie, family, social and even vocational, with their own
spiritual development. But experience also shows that when you have chosen well, the
same practices become a factor of enormous efficiency in the performance of those
obligations in the world, both in the intellectual, emotional and in other daily living .
This ideal is not only a claim for people who aspire to live on a spiritual level; today it has
become, especially in the West, a prime necessity for anyone a little conscious. Because
the stress of modern life and the many needs that are subject require us to live
completely outside outstanding, constantly thinking about finding solutions to problems
that accumulate more and faster. This produces not only a strain on our bodies and in
our minds, but also, and is the most unfortunate of all-state runout ourselves. We ended
up losing track of ourselves and we are absorbed by this whirlwind of activity. Then the
man forgets himself, is unknown, is unknown.When the person moves away from itself,
when it is no longer the center itself, which means that descentrarse-, anything is
possible, especially anything unpleasant.
For example, a victim of the vagaries of all things that live under serious issues in their
professional problems arise, everything suffers in this depression of his personality.
Family problems if they occur, will hurt more raw. He does not know how to react, how to
defend, how to save the avalanche of biting, you might say, or tensions that showered
him from all sides. Man is helpless and as a result, his powers are depleted prematurely.
You have to make an extra effort and in the end always shipwrecked before time,
because their health suffers, and falter before reaching that should be the normal end of
his physical strength, because your mind is increasingly more confusion and because it
loses that lucidity of spirit which alone can guide us and give true meaning to life.
For all these and other reasons we might add, serious, diligent, systematic practice of a
spiritual standards that allow us to stay in our center and polarized towards what
constitutes our true purpose in life, become something of a necessity very first that for
the world should be left.
It has not been to argue, to get away from these practices, you do not have time. It is
true that we have no time, but so is all the time we have. It always depends on the value
we give to things.The person suffering a sharp toothache, so you can not take it
anymore, feels that the most urgent, the most important thing for her now is to alleviate
your toothache. For which he is ill with high fever, all obligations fade and disappear
because what is living is primarily his illness, urgently calls for a remedy.
I mean by this that the claim that we have no time depends on us we value our need for
action, move around the world as more real, more important than our own internal
spiritual reality that our balance and our development. Or is that the same objection is
already a symptom of being offset.Which it focuses on the reality you realize that,
important and urgent issues that are leading up to, it is always more important and more
urgent always be conscious of their own spiritual reality.
Therefore it is very useful that we offer in this book a selection of the practices of the
various forms of Yoga, for the busy man, the man of action today can be integrated into
its own dynamics these exercises, so that life will help not only to cope with more

balance in the world, but especially to rediscover himself, to be his own master, and
most importantly, to open up a spiritual dimension that at last, after all is the basis of life
for which you are fighting. When man focuses and discover this spiritual reality itself
automatically becomes master of the situation and can be given their intellectual
abilities, even increasing their commercial and professional insights; in a word, all of its
resources multiply, what must be just to have recovered their true place, their place
within the circle of circumstances in which they live.
I think this selection of practices that we have chosen will be very useful for those who
want to work in earnest inside elevation without giving back to the world of social
relations and professional activities. You will find here practices that relate to the
physical level of personality, emotional and mental. All interested because it is not
properly develop the spiritual. Actually the spiritual is already fully developed itself, for
our spiritual being is all of it, by definition, light, knowledge, power. What you need to do
is prepare our most basic, more personal mechanisms, our physical body, our activity,
our feelings, our mind, so that they are suitable to collect, receive and pass through
them the light, that force spiritual.
Therefore the integral Yoga, the whole Yoga, whose practice we intend to propose, must
always include these three aspects:
- The body, to prepare it work better and be a suitable instrument to express ourselves
both in the world to receive its impacts or stimuli.
- Our affection, which has to be purified to be a sensitive, refined element that matice
valuing things in the sense of attraction and repulsion, and give us the true flavor, taste,
and say that the dynamic momentum in action .
- And alongside our mind because it is the central office where all data is recorded and
then evaluated and coordinated.
Obviously the more prepared these instruments are, the more effective the action of the
person in every way.
Yoga presented in this book takes effective action in this triple aspect. For this reason
the first three parts are dedicated respectively to the preparation of the physical body,
the emotions and the mind according to Yoga, and in the fourth and final offer together
the implementation of all the practices and norms of integrating Yoga in life active normal
ordinary day.

Hatha Yoga
CULTURE IN FITNESS
First we must see clearly that the body itself is a treasure trove of possibilities that are
not always developed, which is able to function much better than it usually does, and it is
also absolutely essential to develop ourselves in the material.
Similarly we care with great care the machines we need for our industry, because we are
very costly and because without them we could not follow the required production rate,
equally or even more we care for our bodies and care, it is the basic machine that allows
us to move and develop ourselves in the world. On this point there are unfortunately a
lot of apathy, ignorance and ignorance and very serious. This ignorance is on the two
extremes: there are people who take the body as a mechanism through which can
accumulate rewards that compensate them troubles in other walks of life, and then take
advantage of it to eat or drink to excess, for sexual purposes abusive or for work
tirelessly, making exaggerated overexertion; and we also found other people who
appear to the body does not matter and who care only of ideas, always living in the

world of his thoughts and forgotten to make contact with the needs of your body, without
serve as is due; so your body develop malnutrition, not lack of food but sometimes lack
of basic substances for physiological balance.
Physical Yoga actually includes any action on the body. Therefore it refers not only to the
special breathing exercises and practices, but also the type of food, so eating, resting,
walking; the composure and physical attitude that one has in life, etc. Without that with
this we mean that those who practice physical Yoga is to control everything that makes
the body because it is not exaggerating in any way; but it has to have a somewhat
clearer view of what is best in each case.
BROAD
Food
We must take full basic food, which is not exaggerated in any way, either in quantity or in
any of its components and is tasty. Many believe that yoga requires austerity in
everything that refers to the normal sense and sensibility. This is completely false. You
have to enjoy, we must find pleasure in food because the taste aids digestion. Knowing
taste the food, seasoning know it well, eat with gusto! There are many people who eat
without realizing that they are just eating and not knowing what to eat! And then they
complain that digestion is heavy! If these people to focus on the act of eating and eat
attentive, well aware of what they are doing, in a cheerful, optimistic affective state,
would digest much faster and more food nourish them, because assimilate better.
Input we can not advise anyone to be limited to an exclusively vegetable diet, as is done
in some books on Yoga. This can be an absolute necessity for those who practice yoga
total and exclusive manner, but in principle I do not think you need, or know that dietary
investigations have come to a clear conclusion in this regard: I do not consider it a
pattern of eating better only a mixed vegetarian regime. Therefore it seems that no one
should worry too much about it. The main thing is to learn to eat moderately, with joy and
distinguish food. Monitor how you feel, how they affect your body.
Also, about food, we have to say that you should never put one to eat still very tense,
because the digestive system is then ready to digest. It is always a little rest before,
walk, or do something to distract, to distend. So I advise people who suffer a chronic
upset stomach do a little relaxation session before lunch, instead of lie after for classical
nap, as usually advised, or in addition, if possible and costs leave .
The relaxation exercise we described in detail at the end of these considerations
indicating its main purpose, because it is one of the fundamental practices of Hatha
Yoga.
With the relaxation before lunch prepare the digestive system all the best to eat and
digest well, It was determined that digestion is then performed in an excellent way,
without classical nap. With ten minutes before eating enough time for this preparatory
work. If the person is very concerned mentally, better than physical relaxation, or
combining with it could make a little prayer, in which this tension come loose by affective
activity. Or even taking a walk or other physical activity that he pleased and help unload
their state of tension; or maybe relaxation, prayer and walk the three things combined.
If you go to sleep right away, the less you eat better. Many times we eat purely out of
habit, not by organic necessity.
The drink

We can also talk about the drink. Is so widespread harmful habit of constantly drinking
alcohol, producing such a strong habituation in the body, more dangerously insensitive
to both is, and although at the moment it seems that stimulates mood, will eventually
exhausting the powers and decreasing performance capacity. This is especially fatal for
whom the goal of life is taken seriously because automatically be incapacitating to do so.
The goal of life is on the line of full lucidity, and therefore it tends to dull obviously goes
against him. I advise if possible to phase these very artificial to constantly drink alcohol
in any form that it needs. I speak of alcohol outside the hours of food, vermouth,
cocktails, whiskeys, etc. no wine at lunch. Although it is to be understood very clearly
that I will not against alcohol itself, in principle, but the abuse that is made of it, because
it is proven that eventually results in the decrease of psychic and physical faculties and
because conditions to continue taking successively increasing doses. That is so poor
that this vice is introduced under the guise of complying with social norms.But we want
all without imposing outright prohibitions, in a spirit of freedom that is what inspires the
Yoga.
Sex life
Again we must consider when one is devoted body and soul to Yoga, continence is
advised, if not absolute, yes as strict as possible. But when a person practices yoga in
an active lifestyle, then the sexual life is not contraindicated. It is clear to see that sex is
a natural, healthy, good organ function. It has become taboo for many reasons, some of
them fully justified. And that has led to that while for many people is a ban almost
magical kind to others has become an abusive means of closing a circle of morbid
satisfactions that can not leave.
Sexual function is healthy to the extent that it expresses a real organic necessity. In this
sense the person is married and leading a normal married life must have no big
problem. Basically, from the point of view of Yoga, as I understand it, it is that sexuality is
never used as a means of compensation at all. If use of sexuality as a natural organic
need is made, it must be no prevention or fear about possible contraindications for
health, apart from moral factors as dependent formation or moral obligations of each
person. But here we speak now from the hygienic point of view, and we want to make it
understood that the normal exercise of the sexual function, always respond to real
organizational needs, not yours no harm to health.
Also worth adding that, despite the above, the general trend of the person must be some
control over this impulse, because, as with all natural functions that are accompanied by
pleasure, the more you exercise the more it develops, and in the same way that many
people have begun to eat out of necessity, by hunger we would say natural and then
have the pleasure experienced has led to excess, becoming appetite in gluttony;
something similar happens also, or it may occur with the sexual. There is a tendency to
exaggerate, to rely solely on the pleasure that grows into middle and end. But it is not to
be so, and why there should be a control.
Some may perhaps be concerned about how to get this attitude control. It is not difficult
provided that the person is delivered with genuine interest to live. If you learn to take an
interest in people, in the things he does in his duties, in his spiritual life, that is, in all
facets of life, both internal and external, if you live all this with interest, enthusiasm , do
not worry, because sexuality not slip out of its natural course. But when our life is alibi,
artificially conditioned in one of those directions or several of them, then this ability, this
momentum projection is not out of enthusiasm for higher levels, and is the easiest way
lower than that is sexual, food or drink.

In saying that we mean not find out, for example, to not work with enthusiasm, not
engage in something that can project their own values. It happens to people who live a
routine life, locked in his office with a job they do not like at all, living with other people
they do not penetrate within a circle in which all or almost all are unpleasant factors.
These people can not vent their vitality, are loaded and then it is natural that need to find
one way or another an outlet, which is the sexual, drink or passion of any kind.
But if those same people find a way to make his way through some activity of higher
type, which are themselves, engaging in a creative endeavor, whether it can be within
the same ordinary work, or if not devoting apart to study, research or even manual laborbut manual labor that does not serve only to kill time, but to create something on their
own initiative - for fun own then they can live well without feeling the need to indulge in
vicious abuse sex, etc.
We do not speak now to sublimate sexual potency. We just say that when a normal
person expresses his nature as a whole, especially if you do it through their higher
faculties, then your sex life remains in place without difficulty.
It may be, however, that a person is under special circumstances which place outside
the normal use of the sexual function, either by their religious background or their
condition of life, and in this case it suits you or is required to practicing an absolute
sexual abstinence. This person is even better you learn to give themselves body and
soul to something higher, so your sexual energy not only not out of hand, but completely
absorbed in his psyche in the process of sublimation. It will help consecrated life
unreservedly to God and also to the good of others, which spend the remaining energy
not consumed by its natural course. They will also help greatly to this continence
persevering practice of postures or asanas we give later, especially sarvangasana the
shirshasana and siddhasana.
The contact with nature
There are other things in the physical Yoga, which seem meaningless or insignificant,
but they are important. For example, I believe that today we have strayed greatly from
the pleasure of smelling nature; we just no longer in direct contact with nature. We are
so locked in cities, always from the same -walls horizons, houses, streets-we have been
limiting our physical limit visibility and with it, without realizing it, also mental visibility.
That is why I insist on good and healthy it's back to nature and our need to do so as
often as possible, opening entirely to it, and enjoying with fruition of all spontaneous and
beautiful things you have. Which has an average displacement take forever possible to
go places with wide horizons, to get in touch with nature and breathe fresh air. It is an
excellent thing for the body and the spirit.
The use of snuff
The habit of smoking is not opposed to Yoga; however, good is not or little smoking.
Whoever wants to leave the habit of smoking, get by following these rules:
- First, clearly see whether or not you want to, if sincerely decides to fight the habit of
snuff. For this initial position is decisive.
- Second, delivered with enthusiasm on a permanent basis and followed a creator type
work, a hobby, etc., which put into action the best of himself.
- And third that practice of systematically integrated breathing and learn to savor the
good, pleasant odors in nature. The more you taste is in the act of breathing natural
odors, cost you less effort away from snuff. The complete breath is of great effect

because the snuff produced an inhibition of the respiratory centers, and when operated
as a full breath bodies correspondingly rejection, repulsion towards the snuff is induced.
Later we describe how this kind of breathing is practiced.
Thus, exercising the full breath and particularly taking the personal attitude of
enthusiasm for higher interests, they will experience that disappears by itself the urge to
smoke.
The usual muscle relaxation
Yoga also tells us about the importance of learning during the day to keep a correct,
healthy muscle tone. We must avoid this state of tension that normally maintain when
we go from one place to another, when we expect someone, when we are thinking,
worried. Learning to practice a permanent control over ourselves for not being more
tense than necessary. The tension is necessary for action, but no action when stress
injury is evident. Therefore we learn to be fairly tense you need for immediate action. If
we do nothing, we need not be tense, or tighten the arms or the abdomen, and head. A
permanent control over our composure, not in the sense of being educated, but not to
consume the energy subtracted forces us to do other things. Whenever we realize,
relajmonos, aflojemos what we are pushing artificially. Sometimes it will cost. If you
breathe a little more amplitude will see that we get alone.
If we are thinking about what we have to say when we interview with a certain person,
it's okay to think, but as we do with your legs or hands, relajmoslas. As we will later in
speaking of mind, attitude have control over ourselves. Very often when we have nothing
to do we sit down and give ourselves to drift with the thought forth. Passive wandering,
getting carried semiinconscientemente, it is always harmful. We dedicate ourselves to
think, to imagine, but this thinking and this figure is to be always in an active way, in a
controlled way. If what you want is to let the ideas flow of the unconscious, great; but
then should be done in a comprehensive manner, all man will stay open, aware, leaving
to his imagination, but being attentive to see the combinations, the suggestions that
emerge from the data stored in the unconscious. The more aware and more complete
attitude of receptivity, the faster the psychic process that raises the correct answer and
strengthen your mental ability to control. Otherwise the wandering loose and greatly
weakens our minds, and involves not only a decrease in our ability to control, but also an
effective loss of energy.
We say in passing that the person learns to be alert and awake discovers that his
physical body has an intelligence and a value, and this attitude of discovery enables him
to feel more often than before the things you need for your body to function properly that
is, it becomes more aware of his natural instincts and resources of nature. It is not only
details, such as when one is in a stream of air to breathe more deeply and to avoid cold,
or when resting noticing the first symptoms of cold, but being attentive and connected to
mental sector of our instinct in all moments of life makes one constantly captures what
you need. Sometimes it's a break, sometimes a diet, or a certain type of physical
exercise. We will save many visits to the doctor by the mere fact of paying a little
attention and have some respect for the voice of our body through his instinctive mind.
We learn to feel, to be attentive, to listen with interest and respect what our bodies can
tell us about your needs and precisely mouth themselves.
EXERCISES BASIC Hathayoga
All these are practical and general standards. After a number of years with very useful

and interesting specific action. But even here you can give an overall absolute rule,
because it depends on the physical constitution of each person, his organic need, health
status and especially the type of work of each person. People whose work is sedentary
obviously have to do an exercise to revive their movement; but if the type of work
requires a lot of walking around and there will be more to practice exercises that make
rest your legs.
However, for general guidance, we can list here some exercises that can be called basic
and which are excellent in principle for everyone. In light of what we have said and
following the criteria issued us the intuition, can each select few.
REQUIREMENTS FOR IMPROVING THE EFFICIENCY OF EXERCISES Hathayoga
But before you say what are the requirements for effective execution. Yoga exercises
have to be made 1) slowly; 2) with real attention; 3) without tension, and 4) the type of
breathing that comes naturally in every phase of the exercise. Most important of all is the
slow and attention. You have to practice Yoga exercises as if they were watched in slow
motion. And following with attention every moment of his execution. It is not doing much
force, or to beat any record in any way. The slowness is required among other things to
facilitate the inner attitude of care and the achievement of her own inner state of each
position. By associating attention to body and I when we practice an exercise, they are
also associated energies and reinforce our psychic energy conscious. But attention is
also interesting because during exercise and learn to make contact with a particular
state of mind that our support will help us at all times and even helps when we want to
get a mental relaxation. If I have learned to experience this physical satisfaction of being
closely, I will be easier to relax the mind after leaning on the physical wellbeing.
Finally, it is also interesting this attention to the exercises, because entry is a very
specific and very positive development of our ability to practice mental concentration.
We all know the effect of stimulating gymnastics and exercise overall physique. Well,
Yoga has even more. I say most because the stimulating effect depends not only on one
lot or exercise much tired muscles but the mind that is integrated, it is unified with the
positive vital rhythm. When the mind becomes one with the vitality of the body, the
general mental state is greatly improved. However, in the Yoga in a systematic way this
is achieved because all the exercises require this attention and slowly, thanks to which
the mental integration occurs.
The conscious exercise, especially yoga, is, as we said when speaking of food, an
excellent way to ease the tension of emotional or mental type, producing an overall
effect of relaxation and calming, quieting the mind and making you get greater depth.
It is also very useful to enhance and consolidate conscious psychic energy,
incorporating her biological energy that we produce during the execution of the exercise.
To verify that this incorporation is being done with both these requirements before slowly
and deliberately, full and constant attention. Attention can consciously follow the
exercise executed slowly, and this fact alone raises awareness of psychic energy. Since
there is only one power, manifested and consumed by different levels, depending on the
job that gives the person.
Everything explained here is based on proven facts that are available to those who wish
to experience them. We say this because it seems strange that such simple details,
such as paying attention during exercise produced such a big difference in its effects.
Given these caveats, we describe the basic exercises of Hatha Yoga.
Rebirthing

You can apply three different purposes:

- To balance the psyche.
- To encourage him.
- To reassure.
a) To balance the psyche. complete or comprehensive breathing.
PERFORMANCE: It is done standing, sitting, or spread, being preferred the first two
positions.
After taking a deep breath, stop breathing for two or three seconds, until you feel the
natural impulse to inspire. Then, carried away by the momentum and leaning on it, allow
the diaphragm to handle with ease the inspiratory drive through its automatic movement
of descent, so the air will enter the lungs without any effort. While this inspiratory
movement becomes, lean on him mentally expanding to deepen more.
Then, without interrupting the air intake, the lower ribs rise and expands laterally middle
of the chest so that the air between gently in the middle part of the lungs. Below the
upper chest rises to penetrate the air even in the lung apices. To achieve practical to
make a small gesture with his shoulders rotation, turning upward and backward, thereby
facilitating access of air to the top of the lungs. By making this gesture we must also get
a little abdomen to push the air upwards.
Then hold the air in the chest of one to five seconds and then start expiration. Start by
loosening the tension of the upper respiratory system, continue with the middle part of it
and end up with a complete abdominal relaxation. The air must always flow through the
nose, both entering and leaving with regularity, smoothness and uniformity.
The correct execution of the exercise will be noticed to experience a remarkable feeling
of fullness and satisfaction, that perhaps has felt in the past when breathing deeply, not
knowing how it was done.
The duration of inspiration becomes almost the same as that used in the expiration. All
movements should be done on an ongoing basis so that they form a unit, without force
or violence to the process.
It is very important that the mind is attentive at all times following inside the respiratory
movement and feeling the sensation of the air entering the chest, he remains in and then
out.
. b) To stimulate the psyche Breathing also has great stimulating effect if executed as
follows:
After a full exhalation, take a full inspiration also for about four seconds. Then hold the
air inside for eight seconds, then releasing it soft and regularly through the nose for four
seconds.
These times can be increased, but this will need to take advice from an experienced
person in the field and should be done only after some time of practice. The exercise
should be done three times per session and only after two or three months, gradually
switch to do four, five and even six exercises in each session.
To increase the impact is advisable to exercise with a clear mind and visualizing while
the incoming air into the lungs like energy penetrating as bright dots and fills our lungs
and the body is inspired by removing all impurities that exist within us. And as you
exhale see imaginatively to the physical, psychological and mental impurities they are
expelled along with stale air, leaving us completely clean, healthy and strong in all
aspects.
c) To calm the psyche. The full breath and produces this effect, but the specific exercise

for this purpose is the abdominal breathing.

His execution is exactly the first time the full breath, ie air filling the bottom of the lungs
while after entering the high or upper, limiting the respiratory movement of the
diaphragm.
The best position for this type of breathing is lying on his back.
It is very useful to practice at any time of the day to calm down quickly to change
occupations to prepare the mood before starting a particularly difficult job, and in a
particular way every morning before breakfast, at noon before lunch and in the evening
before dinner.
General relaxation conscious
It is a basic exercise calming of tensions arising at any level, physical, emotional or
mental. Its effectiveness depends on muscle tone that we get into it, breathing rate and
state of full awareness and mindfulness to stay.
It also has a great effect on the incorporation of energy consciously increasing serenity,
safety and mental strength, especially if practiced after the postures or "asanas" yoga
which will be described later. For the energy expended for them it is then reabsorbed.

Essential requirements
1 Progressive relaxation of all muscles, superficial and deep.
2nd Total emotional reassurance.
3rd cessation of all movement, ie all thought, image or idea.
4th Direct constantly with the awareness, that is with attention-will the process of
progressive relaxation along its entire length.
Requirements seem difficult to achieve, but are relatively easy if one is patient and does
not back down because at first fall in sleep or see increasing nervousness, which just
happen if you follow a progressive and systematic training, controlling slowly different
psychic planes of person.
Material conditions
- Location. Quiet and airy. The usual noises are not an obstacle. Yes interruptions, there
are expected because the effects of exercise unusable. It can be done on a blanket on
the floor or on the bed, no pillow better, avoiding the heat that promotes sleep. If you feel
cold, nothing hinders covered with a blanket. Even in summer, avoid drafts.
- Clothing. The cause no discomfort or pressure on the body.
- Time. Before lunch or dinner. Never while digestion is because it is not a nap.
- Duration. The first fifteen days, two sessions of about ten to twenty minutes. Or,
depending on the time of each. Then, if you want to and can, no problem in reaching the
half hour or even longer used. But the effects we want in this kind of active incorporated
into our daily life Yoga, enough ten minutes.
- Posture. From behind his back, naturally, without rigidities. The arms beside the trunk
and feet slightly apart. Seek to discern the more comfortable foothold for the head.
Closed or half-closed eyes.
- Other notices. At the start and end relaxation and if you have to interrupt, make two or
three full breaths, never interrupting abruptly. In this case, before moving and talking,
calm thinking you're going to leave the state it is, breathe a little deeper, opening his

eyes and moving his hands and feet. Then we get up.
PERFORMANCE: Once placed in the position indicated and fulfilled in the best way all
conditions, proceed as follows:
1) Make three slow, deep breaths through the nose, and mouth closed.
2) Think you're going to relax the whole body because you want to.
3) Then suddenly loosen all the muscles of those who are aware, with an overall drop
gesture inside, to loosen, to let go.
4) do next ten normal but somewhat slower breaths, repeating every exhalation, that is,
to move air through the nose, this gesture general loosening is probably the same as
has been done many times, when, being Could fatigued to order lie on the bed and
sighed "is dropped entirely in it."Keep clearly in mind this idea to loosen, loosen and
relax the body and repeat again and again the gesture to each new breath.
5) Rest a moment, a minute or two, and use it to mentally see the state in which is the
body, that is, to take awareness of the feeling that comes from the body while remaining
in this state of rest.
6) Think it will put to the state of relaxation and to be back to normal vigil state.
7) Do three breaths, always through the nose, increasing to each volume of inspiration.
8) After the third breath move the fingers and toes and getting a few moments the
muscles of the arms and legs .. and then get up, ending the exercise.
The relaxation is achieved by principle is quite imperfect, but these instructions strictly
complying acquired the habit of handling all elements that ensure perfect relaxation later.
We insist on not neglecting any of the instructions given, since all of them are important
for proper performance and to achieve faster progress.
Contraindications. In the life of agitation and continuing tension in which we operate
general relaxation conscious suits all kinds of general staff, unless there is a medical
contraindication. Here are the main ones:
1) Not suitable for people of trend common to flee the concrete situations of life.
2) those with chronic symptoms of weakness or physiological, physical and mental
laziness.
3) those whose psyche shows clear tendency towards disintegration, dispersion.
4) To those who are suffering from severe mental disorders.
In some of these cases it may also be practiced relaxation, but on condition
accompanied by another class or exercises under medical advice.
Yoga pose O 'ASANAS "
In the exercise of postures or "Asaras" it is where they have their maximum application
sat conditions for the implementation of the basic exercises of Yoga, namely the
slowness and care.And they all mentioned excellent effects arising there . The man of
today-both intellectual and businessman, administrative and teacher, and in general to
all those whose life moves within a minimum of physical-exercise you want to keep your
mind and your body vigorous and agile, We recommend daily practice of these postures
or "asanas".
Sure it can also be replaced with some basic exercises western gymnastics, provided
that run slowly and attention, feeling inside physical exertion while exercising. But we
repeat again that it is not stick to some specific forms, but to use that best suit us and we

meet better effects, you aplicndonoslas with the spirit of Yoga. That's excellent all
sports such as swimming, horseback riding, hiking, wrestling and this psychologically
very important to strengthen self-confidence and improve harmony with the others and
competitive Judo-of results, in which opposing team, provided that we practice with a
sports interior layout face. Although less competitive interest from our point of view,
because in them is very difficult to maintain focus on the effort and movements that self
makes, as is requested by the outside. However, it is useful to educate the qualities of
social relationship.
But among all exercises, advise here who can practice them, the "asanas" or postures of
Hatha Yoga as a means of cultivating the positive internal states and their most special
psychological effects, carefully studied by yogis for many centuries personal
experimentation. We offer first description of the "asanas" and its effects and then
suggest some plans to include exercise in their daily lives, according to the time
available to each person.
Meditation postures
1. Padmasana
This position is within Hahayoga classic and ideal for meditation.
COMPLETION: Sitting on the floor with your legs together and extended. Bend your
right leg and place the foot on the left thigh as close to the abdomen, so that the sole of
the foot is outdoors and knee in contact with the ground. Then bend the left leg and put
the foot on the right thigh, symmetrically placed at as the other foot. The spine should be
straight. The hands can be placed above the knees; one above the other over both
heels, or with arms outstretched wrist support at the knee, thumb and index fingers
should be joined at their ends and fingers extended.

Mental attitude should be resting, meditation. Focus attention on the inner brow point.
This position is difficult to get, but once achieved is entirely comfortable but keep one or
two hours straight. The head can be upright or resting his chin on his chest; eyes open,
half-closed or closed entirely by the kind of job that is given to the asana.
EFFECTS: In the physical order greater irrigation of the organs of the pelvic region is
achieved, facilitating the absorption of gonadal secretions.
From the psychological point of view the effects are magnificent: Calms the mind and
emotional state; greatly facilitates interior recollection and elevation of the spirit;
temporarily neutralizes the physiological drives and allows for greater ease in the
psychic, mental and spiritual activity.
2. Siddhasana

If the previous approach proves very hard to get, try on the Siddhasana for meditation.
People excessively thick or short legs will find it easier this asana the Padmasana.
COMPLETION: Sitting on the floor with your legs together and extended. Bend your
right leg and place the heel on the perineum, just between the anus and genitals. The
sole must be touching the inside of the left thigh. Now bend the left leg and place the
heel on the pubic bone, just above the root of the penis and so that the bottom edge of
the foot is inserted between the thigh and right calf. As the right foot is bordering the left
thigh, to bend the left knee to place the leg as has been said before, the right foot is also
caught between the thigh and left calf, like the left foot between the thigh and right calf.
Double leg brace posture that gives a lot of stability and firmness and shape.
The spine is held erect.

Head as in the previous asana, like hands. The mental attitude of rest and meditation,
placing the attention on the inner brow point. This exercise can also be done by
changing the order of the legs. It should not last more than an hour.
EFFECTS: They are the same as in Padmasana.
3. Sukhasana
If the previous position still proves difficult, try on this, as the Sanskrit term implies,
means easy pose.
COMPLETION: Sitting on the floor with your legs together and extended. Bend your
right leg and place your foot under the left thigh. Then bend the left leg and place the left
foot under the right thigh.
You can also reverse the order in this asana the legs, starting to bend the left. The
always upright and natural trunk; hands and head as in previous positions. Knees make
them as close to the ground, without forcing.
The mental attitude naturally rest and meditation. You can stay as long as desired.

EFFECTS: Physicists are minor. Psychically it produces peace and relaxation.

We have said that these positions are very suitable for meditation, so the advise and we
have described. Anyway it must not be bound by them; also you can meditate while
sitting in a chair, or chair, but should take care not to have his head tilted forward or
sideways and keep going straight trunk, as well as meditative attitude is facilitated.

PLAN VERY SHORT POSITIONS OF YOGA

Besides these postures for meditation, it should be every day for a while of physical
exercise in which advise practicing hatha yoga asanas. As time becomes available offer
two different plans.Starting with the short plan, if a person can not spend more than a
quarter of an hour to these exercises should be distributed so this time
1. integrated breathing exercise, which will complete breathing three times.
2. Sarvangasana
This asana is one of the fundamental Hatha Yoga in both its physical effects such as
psychic.
COMPLETION: lying on the floor face up. The arms beside the body and palms on the
floor.Inspire.
Rise slowly legs off the floor to form a right angle with the trunk. Then leaning over with
his hands firmly on the floor, slowly raise the trunk maintaining roughly the same right
angle formed by the legs and trunk, until the feet over the line of the head. Leaning his
elbows and, bending the forearms, hands applied to the ribs, back, to hold the balance.
Then completely raise the trunk and legs, being in perfect vertical line on the ground,
although forming the body at right angles to the head. At this point you must rectify the
position of the hands, bringing them to the shoulder blades to facilitate better
maintenance of balance.
The body is supported on the ground by the back of the neck and head, shoulders and
elbows.The chin is strongly pressed against the upper end of the sternum.
All the above movements should be checked very slowly and continuity regular, forming
a harmonious whole. Duran you the same, abdominal breathing is practiced. After
reaching the correct position, it should relax all your muscles as possible without
jeopardizing the maintenance of asana.

To reverse the position, proceed exactly in reverse, avoiding any sudden movement on
the decline, especially the trunk and legs. Abs, legs and arms are the points of the lever
that maintain a regular and balanced movement. At the end ask yourself a few moments
of relaxation generally conscious.
The mental attitude, once verified that the position is correct, should focus on the neck
and neck. This exercise will be performed more than once and its duration will range
between one and twelve minutes, starting with the least time and increasing one minute
every fortnight. The criteria that will warn you of the cessation of exercise will be a slight
discomfort and heaviness in the legs.
EFFECTS: In the vertical inverted legs and trunk, the venous blood is quite easily the

right heart, alleviating all venous congestion in the legs and abdominal viscera
procurndolas a remarkable break. Lighten the normal work of the heart. Greatly
stimulates the activity of the thyroid and other organs of the neck and chest. The
sympathetic nervous system is strongly encouraged and, through him, all the organs of
vegetative life innervating.
A remarkable effect of this asana is that it facilitates the domain of sex drive, because it
favors the absorption of interstitial secretion, thus invigorating the entire physical and
mental life of the individual.
From the psychological point of view it produces a sense of calm and powerful energy
that pervades the psyche to be permanently when they have mastered the correct
execution of this asana. Also increases the intellectual, emotional and motor vitality.
3. Sirshasana
PERFORMANCE: Kneeling, crosslink the fingers and support your forearms on the floor.
Then place the head on the ground, so that it rests on the apex and hands clasped
surround and attach to the posterior region thereof, serving as support.

Now transferring the weight on the head and forearms that form the basic support
bracket, raise the feet of the floor, keeping your legs together and bent knees to his
chest still playing. And learn to keep your balance. It is useful to remember that to raise
the feet and balance, the support points are the elbows, besides the head. If this detail is
forgotten costs more than it should learn to perform posture.
Once I got the balance right, slowly it raises the legs up, keeping the knees slightly bent,
and upon reaching the angle formed by the legs to the highest point, stretch completely
legs so that it is the entire body in perfect vertical line on the floor.
Breathing should be quiet all the time. All steps should give them very slowly, tranquility
and continuity. It then becomes much easier to do that in itself seems too difficult for its
spectacular posture.
The mindset is to focus on the back of the head. The maximum duration of this position
must be the first five seconds, up to twelve minutes, increasing one minute every
fortnight.
OBSERVATIONS: The sudden change of pressure in the body can cause some
discomfort and disorders. For this it is recommended that the end of the exercise
remains kneeling with his head close to the ground or hands on them long enough to
feel completely uncrowded. It should also monitor the position of the trunk during the
year, because there is a tendency to arch the back waist; This would prevent one of the
best effects, the perfect place to get a break.
The nagging feeling of heaviness and slight trembling of legs indicate when they must
descend posture. The first few days it is practical to exercise against a wall to avoid
falling behind in the case of off-balance.
Effects: This asana is considered by yoga teachers as the most important Hatha-Yoga.

In the physical order it stimulates the abdominal organs and their functions; felt a strong
tonic effect on the brain and other structures housed in the skull.
From the psychological point of view stimulates higher mental capabilities nature:
clairvoyance, intuition, and even telepathy, telekinesis, etc., which are known since
ancient times and developed by teachers and followers of Yoga. Nothing strange since
the Sirshasana by its inverted position on the head, sends a powerful blood stimulation
of cranial regions which are ordinarily not as vitalized.
4. Exercise of general relaxation aware, already described.
YOGA EXERCISE PLAN
Those who have some more time, can devote about twenty or twenty-minute practice
the following exercises:
1) Full Breath: three times.
2) Uddiyana-Bandha
PERFORMANCE: It can be done standing or sitting in Padmasana.
Stand with the legs apart and slightly bent; hands resting on the upper thighs; trunk
slightly arched.
First make a full inspiration, and then, by a sudden, forced exhalation, the lungs
completely empty. It can be done in one fell swoop or by several successive breaths and
final, which will be facilitated by slightly arching the trunk and head slightly forward to
make the expulsion of air is complete. Contract currently hard abdominal muscles and
diaphragm rises so that the navel is as close to the spine. Having taken all the muscles
in and up as much as possible, a contraction is done imitating the gesture of vomiting,
which the viscera tend to rise further up, for which it is also convenient to rely primarily
with his hands on his thighs.
It is then a significant abdominal cavity extending from the lower rib cage to the pelvis.
The posterior neck muscles are also automatically contractures.
Keep this position as long as possible without excessive effort. Then suddenly they relax
all the muscles of the abdomen, back and neck. It draws slowly,
and exhale the air, just slacken all the abdominal muscles. Ask yourself a few normal
breaths to relax.
The mental attitude is to draw attention to the spine, the dorsal and cervical vertebrae
and into the region of the medulla oblongata.
Repeat the exercise three to seven times per session. This exercise requires, even more
than others, have a completely empty stomach, although previously drank half a glass of
water with a little salt will not harm but will act as a laxative.
EFFECTS: It compresses the intestinal content, stimulates peristaltic action and begin to
move the materials stored in the folds of the colon. It stimulates the sympathetic branch
of the autonomic nervous system, gastric secretions and liver function.
It is mentally vitalizing, bringing the emotional tone and mental dynamism.
This asana has other ways, but we stuck to describe it here, advising the interested
reader to consult our book H atha Yoga.

3) Paschimotasana.
PERFORMANCE: lying on his back on the floor, arms body are separated laterally until
they are straight with the body beyond the head, while inspiration is complete. Then, as
to be gently exhaling, trunk together with arms is raised up to a sitting position. Without
stopping, it continues bending the trunk by contracting your abdominal muscles until
your hands touch the feet, which will catch the thumb with the index of the pestle, and
forehead rests on the knees. Permanzcase in this position three to fifteen seconds.

Then, while breathing again, lift the head and trunk after, first to return to the position of
lying on the floor with arms extended above his head. Exhale and reposition the arms
next to the trunk, as in the starting position.
This asana has an easier way to do that is to start the motion from a seated position,
rather than extended. Another even simpler for those who have difficulty in doing well
the previous two is to perform the same exercise with one leg extended, repeating it
three times and then the other way.When you have got run separately, it is done with
both legs together.
The focus is along the spine. This exercise can be done three to seven times, but as you
progress in its implementation should be prolonging the time spent in flexion.
NOTE: Do not try too hard to get to touch your knees with your head. The important
thing is that trunk flexion is properly executed with care not to bend over the back. With
practice and increase the elasticity and knees reach effortlessly. The bending should be
done primarily with the contraction of the abdominal muscles, ensuring that the entire
movement to develop continuously and without shock or violence of any kind. Reached
the point of maximum deflection, always remember-as we say for all asanas- to relax the
muscles that need not be used to maintain posture, which as noted, are very numerous.
At the end, we must relax well.
EFFECTS: Increases flexibility of the abdominal and back muscles and better blood
circulation increases its vitality. Also the movement along the spine, for the benefit of
nerve tissue. It stimulates the functioning of the abdominal organs, especially the activity
of the intestines, considering this year as the best remedy for intestinal constipation or
constipation. It has been shown to cure chronic low back pain and pain from the sciatic
nerve. And it is excellent against obesity.
Psychically it produces a pleasant feeling of lightness and cleanliness in the
abdomen.Increases mastery over the body and self confidence. Da security, energy and
determination.
4) Sarvangasana. Already described.
5) Matsyasana. Is complementary Sarvangasana so always runs immediately after it.
COMPLETION: Sitting in Padmasana, although this position is difficult the exercise can

begin Sukhasana sitting, resting his hands on the top of the thighs.

Once seated, helping hands and elbows, lean back until the apex of the head rests on
the floor and being head bent back at right angles across the back in an arc. The feet
should be held with both hands. Practice abdominal breathing. At the end of the year, I
should rest lying on the ground.
The mindset should direct attention to the solar plexus. Get to this position half the time
spent on the Sarvangasana.
EFFECTS: The thyroid gland and parathyroid glands are stimulated by increased blood
supply.Cervical nerves and glands in the brain are stimulated. Exerts a beneficial effect
on the spine. A pleasant feeling of relaxation is experienced.
Psychically emotional reassurance promotes and encourages the positive state in
oneself.
6) Shirshasana. Now we have described.
7) Exercise of general relaxation aware: about 5 minutes.
At the end it should make six or seven full breaths.
SCOPE AND GENERAL CONTRACTION
Regardless of these plans of exercises at any time during the day, especially after being
motionless, studying, working, etc., during a rather long time, it is an exercise that
equals, though with great advantage, the general stretch that on such occasions we get
spontaneously. It is the extension exercise, and general contraction.
1) general extension exercises:
COMPLETION: Stand with legs together and arms at your side. While a complete
inspiration takes place, they will raise gradually the arms forward and upward, but
gradually increasing the force extension thereof, as if you wanted them away
increasingly from the body, as if to get up, it tried to touch the ceiling. The whole body
has to go stretching upward so that the peak will be on tiptoe and all the muscles to the
maximum extension or stretching. Keeping this general tension and breath, then down
the arms laterally until they are in horizontal line. It has to feel the tension in the
shoulders, arms, forearms, hands and fingers in their effort to get as far as possible.
After holding this position three or four seconds, slowly retire all the force placed on the
exercise and return to the starting position while slowly exhale through the nose.

Then you rest and full breathing is practiced.

EFFECTS: This exercise puts into action several generally inactive muscles; It
stimulates the general blood circulation and strengthens the nervous system.
2) Exercises general contraction.
COMPLETION: Stand with the legs slightly apart and arms beside the body. Make a
complete inspiration. Very slowly, close your hands and contracting all the flexors of the
body, put in maximum tension, especially arms, as if it were a supreme effort to embrace
a mortal enemy. The cuffs are directed to the solar plexus; back it bends as a result of
abdominal contraction, and legs also bend slightly as a result of the effort made. The
force should be gradually coming to get the largest possible number of muscles.
After maintaining this maximum voltage for a few seconds, suddenly relax and exhale
through your mouth. Relax and do a full breath.
Both extension exercise like this should be done only once; the first after the second, as
both are complementary.
EFFECTS: Excellent for both the muscles and the nervous system. In addition,
extending a little this exercise, facilitates success in relaxation, allowing several
unconscious become conscious contractures that prevent or make usually difficult to get
general relaxation. Exercises together expansion and contraction amount to several
physical exercises, and for this reason it is very useful to practice, as we have said, after
being seated long time without walking or exercising enough, they provide a remarkable
rest for the body and for the mind, allowing further work without difficulty.

Bhakti yoga
THE CULTURE OF EMOTIONAL LEVEL
We have seen that the use of energy in our body is very important because it
determines the amount of life energy available for use in our activities. In addition,
because the proper functioning of the body is absolutely necessary to think clearly, so
we could develop mentally well; and because of the body, in part, it depends on our
ability to tune and contact with the outside world.The body is our impact mechanism,
expression, in our relationship with the physical world. And the more refined, more
flexible and more about our physical body is to respond to external stimuli so as to
impulses that spring from within, be more correct and perfect our performance on the
psychic plane.
Well, if you care for the perfect functioning of the body is very important in the whole of
our life, yet it is far more emotional level hygiene. I say this because the body can
sometimes be unwell.Moreover, there will come a day when necessarily will decay and
their capacity will be increasingly marginalized in every sense. No one can be entirely
unrelated to disease, perhaps caused by accidents or other events that are beyond our
control. It is always unfortunate, but we know that it is possible to live well even inside
the body malfunctions, for man, for the achievement of its fullness and inner fulfillment,
not necessarily the body depends. In this regard the cultivation of emotional life that
body care is incomparably more important.

Ninety-five percent of our troubles stem from the emotional level; are family, professional
dislikes, friends, etc. Even when our mind is not sufficiently flexible and does not see
things with clarity and depth necessary, we must seek the cause in the emotional level,
rather than the mental level.
If our affection works well, we have the most solid foundation for living well, the body
was in ruins. Clearly then the body can not serve as support to move in the physical
world, to do things that require physical strength and energy. But in order for our
fulfillment and inner fulfillment, emotional level is well above the physical level.
The main disorder in us lies in our emotional level; revolve around him the most serious
problems that affect us personally. A very representative of what we say case is inhibited
our impulses and our emotions. When we repress or we inhibit our impulses and our
spontaneous emotions, without unburden then, let deforming perspective, the idea we
have of ourselves. For example, at one point we felt born within us an emotional boost to
a specific person, and shyness, for fear of not being accepted, or perhaps because we
feel that is opposed to the idea that we have formed of ourselves, or social regulations,
we repress that impulse, trying to deny it internally. In doing so the energy of that
momentum is retained, attached to the prohibitive idea we have set ourselves. And the
pessimistic idea of ourselves, or the validity social regulation has for us is enhanced.
This idea will henceforth be a stronger barrier that prevent us from expanding and flow
of our emotional energy. This is an example of how they are born and grow emotional
problems origin. The internal pressure that builds up in this way is built with emotions,
feelings, emotions that are frustrated, and held that completely alter our normal
operation. So that will be better understood the importance of emotional life in the whole
personality.
Our emotional life is central to have a proper perspective of our own personality. As we
are always aware of our assertion in the world, of our acceptance by others and even
ourselves, we have all our people depends on our emotional level, our emotional state.
The whole range of desires, fears, ambitions, aspirations, is formed by patterns of our
basic feelings. To fix the emotional life is to solve at once ninety-five percent of the
problems in our psyche.
HOW TO ORGANIZE YOUR LIFE EMOTIONAL
The first thing that is missing in our emotional level to work well is to have a north
polarity, a basic orientation, an axis around which it is structured. Because it happens
that in our emotional life we have been gathering series and loads of affection around
completely different objects. And so we formed a network of disjointed, unrelated
affection, which sometimes arise about trends and sometimes other, often in contrast
with each other. We want to justify the good opinion we have of ourselves as straight
people and demanding duty; but we also want to help others, and yet remain ductile
yielding to the demands that we had tax; we want to receive approval from peers and
also that of superiors, etc. We live always in tension because we push or pull several
types affects us not start from the same place and have the same goal. And it has been
structured completely independently each other. And this produces within us an anarchy
of feelings and impulses, which translates mental anarchy and is then reflected in
conduct full of contradictions. If no unification in the lens, does not work either unified
mind and behavior can not leave any organized and united way.
There must be a structure of emotion based on a principle that supports and objective.
To meet this basic objective of the emotional level we have to find what is really the main
love, the basic affection from which they derive and to which all others are subordinate.
If we can not draw the clear outline of emotional values, we pretend not want to organize

our emotional life, because all data will be shuffling, but not order them. To establish an
order must have a sort order and this criterion has to start from something that has
priority values. If you do not find the fundamental value that serves us for guidance, all
work is useless.
We must find what is the basic love, the main love, which is subordinate and dependent
all other types of affection that exists in us.
Supreme love
I would say without hesitation that our fundamental love is the love of God. But it may be
that some people the word God evokes unpleasant them rather sad interior resonances
due to emotional associations that make them relate this word odious times of their
education. I speak here from the psychological point of view. No matter the name, but
fully understand the concept.Instead of love of God we can say absolute love of truth,
being or supreme value, love of cosmic intelligence, etc. The important thing is to have a
clear idea, a perfect intuition of this goal.
Why do we live? What, in short, what attracts us and pushes in life? This is what we
need to see clearly. Is not it true that we all aspire to a higher love even more, a, total,
last, supreme love that does not have ups and downs, not dependent on anything, which
is completely sufficient to itself, it means the only? Not in all of us this aspiration? Well,
all that fills this aspiration is the reality that we call God, who has decided to draw a clear
way and our affection.
It is important to understand that is not the love of God has to exist for an external
imperative, a moral standard, because we are told that it must be so, nor because God
is great, and deserves everything our duty is to love. No, God's love is derived from the
truth of our nature, the truth of things, because in fact all love, all affection, all positive
feeling in us is nothing more than a particle, a reflection of this only love that comes from
God.
Similarly we can say that all the energy that animates our biological organism, our
affection and our mind comes from the supreme power, the supreme power, God; it is
also absolutely true that all our emotional capacity is only a constant expression of God
in us.
John says: God is love, and whoever lives in love lives in God and God in him. All love
comes from God because He is essentially love. Not that this is another love. Not many
loves, but one love, as no single power, as no single mind. And all minds and therefore
all truths, and all the energy and therefore all the forces, and all the love and therefore
all the positive feelings are just, particular of the only truth, the only time expressions of
energy and only love, which is God.
When we say we love God, but we do recognize that everything, absolutely everything
our love comes from God and is God by nature, by nature, not by an arbitrary duty
imposed on us. Do not forget that the great duties, and the great religious truths I say
large, not all that different religious forms impose in the name of religion always follow
the line of our nature, and agree with it; even more are our truth, or else would not be
great duties and religious truths. They are not something that the artificially
superimposed on the man, but the profound expression of what really is man and nature
from God, as the foundation of religion is simply the recognition of these profound laws
of our nature in its relationship with God.
So I speak because we are used to being told "you should do this or that," and we feel
compelled to do so only because it has been recommended to us and they told us that is
very good, whether or not it has to do with our truth interior. But forcing such that
deserves our total surrender is nothing that comes to us from outside, but something

inherent in our nature and is the culmination, perfection, realization, the overall
development of our nature.
There are many people who have left the religious life would call official and external,
and here live in a posture of complete indifference. I recommend these people do not
worry both names, forms, or the concrete ideas that saved in its memory. Again seeking
a creative way, completely spontaneous and sincere, that intuition that there is always
something in every man of total and absolute, and that the latter actually give first name
and make it more enjoyable, more acceptable.But not close to these higher levels that
are our true base and our profound reason to live, problems caused by unpleasant
feelings associated with their religious education. Awaken again to the religious life, but
now has a new name.
Spiritual life there is only one, which springs from the depths of our being and goes to
God. The rest are ways, some better than others, more suited to one person than
another. Often necessary, because we all need to express our inner life in concrete
ways. But we must not depend on forms, but to discover what gives life to forms: the
inner contact . I with God - God with me This relationship made living experience is the
real soul of religion and spiritual life. The rest is the body, the clothes, the external form,
which is worth a lot, but only to the extent that leads to that living inside source, the
actual experience.
Self has to discover that the only thing worth loving is all God, because all is our true
support in all senses, our goal, our aim is God. If we truly love God, if we could polarize
all our affection in God, many problems would disappear from within! Actually, why do
we suffer so much when we are victims of a disappointment or have an upset? Because
we have put our personal affirmation, our reality in social acceptance, the idea of our
good name, in one form or another of self-love, love ourselves.
When we project ourselves to God when all our fundamental love is polarized in God,
there is nothing that we remove this base, because God does not depend on anything.
And since then other modes of love, the other degrees of love, find their right place,
because all forms are then that love God.
You have your family, she is married and loves his wife. The loves of two ways, because
there are two levels in the capacity to love. For one particular personal level, through
which they feel attractive to their personal way of being, to their specific characteristics,
individual. The need for us to love in a concrete and personally experienced, and
correspondingly also give it a personal affection as such person and not any other, for
their qualities, everything looks and feels relationship with her. Thus love is normal and
must be so. But also on the other hand there is another level of higher order in which he
loves the wife not for her sake, but as an expression of love that only God is. It is as if
the love we feel towards God be divided into a number of rays, and thus love God, but
up not only there, in a more or less abstract area, but one ray of our love for God passes
at the bottom of the wife, loving God's wife. Then there is this love depends on your
personal characteristics, or behavior, or physical appearance, or dependent on whether
or not it corresponds to this love. We love simply because we feel the need to love and
be love and feel it, even without knowing or not love, is love. Just as you love God for
the natural attraction between absolute love and love who we are and feel and looking
for the absolute because it is the same absolute love expressed through our being,
entering into the stream of absolute love ; he loves his wife then also within the circuit of
the absolute love: it feels the need to love a suprapersonal, impersonally, in addition to
personal mode. And what happens to the wife has to happen with everyone. Start loving
people, not as such person singular, particular for their individual characteristics but
because deep all-not known and experienced is simply that the same depth of love that
feels itself created , same great strength, immense, pushing and experienced as love in
oneself and in all feeling in them.

The externalization of love

When we live this love within us, what we perceive in others. We started to love the
background of people, your soul, your love. No specific personnel love but love formless,
impersonal. All things are worth, are good, kind, deserve our affection to the extent that
respond to the need to seek the good things and leading us to the awareness of love
and unity. This is what serves as a proper assessment to love people, animals, things,
objects, situations.
There is never the thing itself, alone, isolated. The isolated things, beauty, for example,
can have a rose is certainly beautiful in itself. But in reality we live more the beauty of
the flower when we sense behind this unique flower, the total beauty that lies beyond the
flower. The loveliness. So, alone, in an absolute sense. Then we see an attraction, a ray
of total beauty reflected in that particular rose, and when the rose comes true sense. Not
only do we love her specifically, but live according to the concrete universal. Setting the
record straight: we love the rose, but we love the same at the time of commencement of
the cocoon that the beginning to wilt. We see the expression of beauty and harmony of
the two times and were not tied to a singular form. Before our eyes the picture of the
beauty that is being expressed in every phase of the process nature provides.
The same applies to people. Man no longer be watching only young, beautiful and
attractive woman. You see this, no doubt, and I like it because it's great and never cease
to be; but shall enjoy still more, and, above all, savor a more authentic way, when you
see that beauty, that retraction and fascination of the physical charm of women, which
contains sexually as well as the finest and most attractive shades the feminine,
depending on strength and absolute beauty and attraction are expressed throughout. He
not only be watching the nice guy and graceful, but see the same beauty reflected to
varying degrees, absolutely everyone. Everyone is expressing a note of this beauty. He
will live each particular thing in terms of the universal. That is, you will live the truth of
everything.
When everything isolated live alone, you are aware of her particular and therefore can
not tolerate failure, it is destroyed. This is what so many women living outstanding
physical beauty and developed both the sense of personal acceptance occurs, because
they have been told they have a nice guy and everyone must bow to them when they get
older and lose the freshness of youth, living its decline as a tragedy, as an injustice, and
turn it into a personal drama. It is the effect of short-sightedness that makes us grab the
most surface without seeing the real deep meaning of things. Because the forms are
nothing more than a symbol of beauty behind all that exists. The forms are indicators,
symbols, they are never reality itself.
The reality is what makes the forms are. It strengthens forms. Reality is never the other
way, because the way by definition is ephemeral, therefore it can not be the reality. The
reality is back, giving freshness and strength to the form and shape change, creation
and destruction.
The secret love of freedom in action
It is essential that we learn to focus our emotional life in the supreme reality. And this in
a way lived, experimental, real; not as a sector over our lives, something that also needs
to be done, but at the heart of everything. Then it is easy to be kind and be violent, it is
easy to do what is in every moment. When not depend on the person, not the situation, I
do what I do.

This love is absolutely consistent with all our obligations and our duties. It is not made
only mime, with weeping and emotion. It is a strong, tough love. It is love that created
the diamond mountain. It is the same love that destroys the universe and created
constantly. Such is the power of love. That true love is not an emotional feeling, with
swings. Love seeks the realization of what we have inside, the fullness of
consciousness, get to make this consciousness of unity, which is an expression of the
unity of the creator. It is this love-centered life, never hold on to the form.
When we ourselves live longer? When we express ourselves, when we do things when
we think when we deliver. And surrender is doing something and doing something is also
undo something.That is, when we destroy and when we believe, we follow the same
process; then we affirm. We may live the ultimate reality that is God when we perceive
behind the processes of creation and destruction, just as we live longer ourselves at
times we do and undo full consciousness. It is a much stronger sense, more virile and
dynamic love we are used to hearing about. Which also it includes the fact subtleties
love, sensitivity and delicacy, although this is only one aspect of love.Just as love is an
aspect of lightning that falls and destroys. We feel this experience of impersonal love
that is at the same time the creator of all staff and includes all personal nuances.
When love becomes the north of our lives, when we grow through prayer, meditation,
study, and during the day by the constant attention, this inner experience of God-Love
that is expressed through us, then love It arises naturally in every situation, in every
human relationship. And when love walks in through even the most difficult things
become easy. "Love and do what you want," you are free.
Not cost us to be kind, and be patient when we should have it; nor cut their losses as
appropriate or do what is necessary at all times. Our emotional life is going to organize
in a natural way, because having an axis, all the particular forms of affection are
crimping, integrating this main axis of love for God. Then, as our emotional life and has
an objective that can not fail, it was referred to it, and live it all in terms of this objective,
not in our human prism search only my personal satisfaction, but incidentally also get it,
finding so all things his way and his exact location.We will find the way to be nice to the
guy from the grocery store or the person that we find disagreeable. And not because we
love we will have to listen to everything you want to say to us, but that we will be sharp
and violent with a person, without that doing so offend. We can defend our rights without
feeling hatred or resentment toward the person who hurt, but hurt us personally do it for
us.
This is live love in a comprehensive way, compatible with all possible positive attitudes
of the person. This, in a more elementary order, results in: ability to constantly tune with
the people, capacity of warmth, good humor.
-The Dramas that seem older are not or are not as we speak: to see them in their proper
context, they will disappear.
It -Aumentar personal performance, then we will not do things with nervous tension as
if we lived in a dry mode, suppressing all working only affection and strength of mind and
will.
In a word will seize every moment to live deep emotional reality that encourages,
stimulates all our functions, including the physical, and that makes us live in a state of
euphoria, not exalted, but calm, powerful and free.
As you read these lines will think the reader who found a theoretical internal state and
very difficult to achieve. Live it with all perfection it is difficult, but these effects begin to
be experienced in a clear way from the moment you start working to make this deep love

cash axis of the whole personality. We are not interested theorize, but we propose
techniques and standards already made by others and proven results.
Whoever wants to work with deep, who can order his emotional life also of a profound
and complete way. And if not, still do not feel this aspiration to the total, absolute love, or
not experience a sufficiently clear manner, engaged to investigate what thinks-feels-not
what you fill in your emotional level. And meanwhile they try to live with the utmost
cordiality, with the maximum spirit of generous love all emotional relationships that
already now, first with his closest relatives and then with everyone.
EMOTIONAL PROBLEMS OF LIFE AND ITS SOLUTION
The problems of affect -mirndolos from within the personality, are mainly stored in our
inner anger and fear. Anger that leads into hatred, fear-inducing flight.
We all have these feelings inside, because we could develop only the positive, but we
did also grow denying the positive.
1. Hygiene rules on impulsivity, anger, aggression, violence:
1) Keep all costs strictly control any violent and hostile impulse, directed against anyone,
but we are full of reason. Because we always get angry when we are right, at least at
that time.
Then we see that sometimes we do not, but sometimes yes. We have no reason in the
way in which we express our opposition, because we put in it something that does not
depend on the situation but dragged a long time ago, loading in the current situation our
last outstanding issues.So although the situation objectively considered to be
objectionable because it comes to something that we oppose, however, we make a huge
injustice.
Strict control, expressing ban all hostility. Whenever one has to protest the rule of not
doing it then, but a moment later imposed when internally has subsided completely.
Because then you can express your protest of a less unjust and even more
appropriately. This is a rule of conduct that we should take all deeply engraved within,
out of respect for others, not to expose them to commit injustices.
Once past the moment of exaltation, when one has calmed, and only then talk about it in
terms that seem more fair and objective, censoring what is wrong and admitting what's
right. We do not claim you have to force yourself to see how good it really is wrong. Let's
call everything by its name. It is about living our truth, and the truth can not see it without
our own love and therefore our emotional level is altered.
2) Practice sessions download repressed impulses. There is a technique called "Subud"
which handled more directly impulses, feelings, etc., ie loads suppressed the emotional
level. We describe the technique in detail in other books of this collection. And among
the main work of ourcreative personality. Here we can not stop to explain.
But it can also reached a very large and even total cleaning emotional level by other
methods, including the following advise:
-Cultivar An intense way the constant renewal of the gift of self to God. Make a, total,
deep prayer that self-love and all the reasons and rights that one feels bubbling inside
should not be excluded: the prayer must be the whole man with all its problems. This is
not to think or meditate on them, but to open oneself to God at all. If a closed prayer
over the ideas and problems, not get nothing or very little.

To live dedicated to something outside one positive living, be your job, your hobby or
something else anyone, surrendering to it body and soul. With all this obviously negative
charges within him the go drifting and downloading through another level, precisely
through his creative ability and his ability to deliver, both in their relationship with God in
their emotional lives, and their dedication to the activity to be.
II. Fear, like denial of Love
We do not speak of fear that comes at a time of crisis, distress, but this subtle fear that
makes us fear an interview, or having to face any situation, difficult as writing a letter,
address a topic in conversation, say a particular person a series of truths that need not
remain silent, etc. This fear more or less what we all have. However, in so far as there is
fear there is no love. Fear is the denial of love. I do not mean that the person who has
fear not love, but where there is fear, precisely in that area, in that area, in that piece, to
put it graphically, there is no love.
Love is centrifugal nature, love is a force, a positive energy emanating from the center
out and constantly radiates. Fear is a need to retreat into himself, to close, to protect, to
consolidate something inside because you feel weak. Are two antagonistic movements.
The more you learn to love a person, the more you will be freed from fear .. We must
learn to deliver the fear of love.Deliver fear is giving himself, because fear is always a
way to protect oneself. Who lives love thus tuned to God, you need not and can protect
yourself. What you want to keep for itself can not deliver. Love demands total dedication
to absolute love and total dedication means an open and indulge in an act of intellect
and will to God completely, holding nothing, not even the idea of security itself, and good
name. God is intelligence and love and when a person gives to God, He does just what
that person needs for his best good in every way. It is not that one reason
abdicate;always have to keep your mind very clear. What you need to provide is the
heart. And fear always nests deep in the heart. Fear is a feeling of helplessness,
insecurity refuge there and one has to learn to give even that insecurity, to surrender at
all, no matter what, even if you die. That must be the inner attitude.
The person who has a sense of inferiority is because, deep down, fear of ridicule, and
therefore because he wants to be more or less not want to look. Not because really
humble, because when one is humble no inferiority, accept what is without problems.
The problem arises when you do not accept what is, it would be otherwise: fear not that
another way and is constantly trying to make others do not notice. So when one loves
and delivered, he delivered his insecurity, his desire to live protected. And all forms of
fear when he has delivered all instantly disappear.
I repeat infallible straight against the negative state we call insecurity, fear, timidity, fear,
jealousy, suspicion, etc., that is, against the full range of ways to take the inner insecurity
is love and love at all.
The deep love, Total Training
Love has spoken so much and we all have many experiences of love, each of us seems
to us that we know what love and others do not. I would say the most important thing is
to learn to distinguish when love has a superficial character, albeit intense, and when
you have a deep character. Love can not be measured by its intensity, because intensity
depends only on the energy load to carry. What gives quality of love is its depth, that is
the center from which it comes.There are people who see very passionate, especially

young people, adolescents and girls.Possessed of a frenzy, an intensity and a burning

passion. It seems that there is a lot of love. What there is a lot of passion, passion, love
too little and much of illusion. But that love is not deep, and deep because it is unstable.
The outermost, the shallower is love, depends more on the specific, defined forms. The
deeper he goes beyond forms, it is more liberated from all that are specific
circumstances. So when we say that we love God at all, it does not mean that our love
must be like a boiling cauldron, with many internal pressure. We say that love from the
bottom. How do you work your way to the bottom? Being awake while you love, not
leaving empower the emotional force, nor by associations excitement has gripped our
minds, trying to see clearly what we feel and to open more and more that we feel, while
at the same time look repeating the act of loving, loving gesture inside watching and
following what we feel, our act of love.
Whenever love superficially inwardly we make a gesture to tighten and indeed we press
something inside. When love is deep may also tighten things inside, but the depth of
love is beyond things that we can tighten. The supreme act of love is total surrender, and
when we make a total commitment not anything we press, we deliver everything.
Therefore the true higher love, this love of surrender to God does not require us no
intensity, but only a large aperture opening because only so we closed, we discover and
experience what's behind the superficial. And this is how we will deepen our interior,
opening, opening, breaking, delivering, not tightening.
This we say about the love of God is also applicable to a lesser love of one person over
another degree. The wife who loves her husband very much and you think it takes a lot
to love squeezing, grabbing his long, live love, at least at this particular point in his
personal side, emotional, even vital, no doubt; it is evident that the more you squeeze
will not love you more, although it expresses the personal and concrete facet of love. But
love him more depends on what you are able to deliver, not what is able to tighten and
therefore to catch.
There is an analogy between the physical gesture to catch, squeeze, hold and possess,
which is the tendency to physically attach to feel inside with the inner attitude of higher
love. You learn to love more as it requires less, asking fewer things, you want to own
less but giving more. Put your happiness in the act of loving, of living the love of a
centrifugal way, focusing on the experience of love, which is by nature a dynamic
process, never an act of possession, no accumulation.Possession, even in physical
appearance, is an accident, necessary but not essential. Two people in love can not live
much always embraced one another. They need to embrace, but then they have to let
go so that everyone will live his life and can breathe occasionally.
This happens so graphic done in the purely physical aspect is an expression of what we
say. In the top love forms they are not to possess. At some point they have to act and
interact, but not the essence of love is this possession, this accession, but in a
constantly renewed process of delivery, expansion of irradiation. Do not be afraid to give
everything inside. The more we give, the more we will be filled inside.
Some people love when love living as a right to demand and own. They have been
always like this in daily life, and above all, this is the way it is presented to the public at
the cinema, and believe the love arises liability, to own, and that this right answers an
obligation on the other hand to give and deliver what is asked. Love in his personal
capacity, to the meaning of marriage contract, does give some rights, but in its inner
sense, deep love gives no right, only it grants the right to love, but by no means the right
to receive something change. Love itself is reward enough.The ability to love, to be able
to live what one is inwardly is the best reward that may be desired.Nothing that comes to
match the fullness, strength, inner life that the person gets to have then. So the above
are false ideas that walk today in vogue and have so filled literature love theme. All
dramas of love can be true in a purely elemental world, in our little world, centered on

the self, where "I" give in return they give me. Here it is natural that if we fail the
"receive" live this as a drama. But this always happens because the person lives half
capacity. We can see that whenever a human life has achieved a certain greatness and
inner fulfillment, has lived this highest manifestation of love in a more or less perfect
degree, but with deliverability in attitude centered on the other, a mode I live centered on
God.
Who wants to work in Yoga I must live centered on their spiritual levels. Otherwise it is
not Yoga. It may be an adaptation by a Western author, but Yoga is always seeking
fulfillment of himself, to live the spiritual nature we are. In the emotional life we get to live
this spiritual nature in the extent that we come and join us and realize that there is
identity with God. I mean to speak of Yoga no choice but to talk about this, and
everything flows naturally as simple derivation.
PRACTICAL EXERCISES
First and foremost you need to understand everything explained well, think about it,
intimately clarify its meaning. Only after you are able to start the practical part, the
exercises.
1) Prayer
I advise done daily for at least ten minutes of prayer. This prayer is not reciting certain
prayers.If one wants to do, that's fine; there is no objection. But what matters and we
must learn is to make prayer and conversation with God something alive. If we are going
to see a friend and we like to chat with him, why should not we enjoy chatting with God,
who is the best friend? If when we are in good spirits and we are, to get home, that
everyone is in high spirits, we enjoyed talking and joking.Why not do this too with God?
He's always in a good mood. If you've been in love when we liked both stay with the
person we loved and say a thousand things that seem stupid cold, why not speak well of
God, rejoicing to be with him? Let collecting all the positive experiences of our common
life in the affective domain and apply them to our relationship with God.
It is our relationship with God establish a clear, direct, active mode, not vaguely, as an
impersonal being. Prayer should be a, total of what you feel, spontaneous expression of
what you want, what you fear, the whole range of experiences that exist in us. We must
not choose what we say to God and our attitude toward Him. That outbreak like water
from a spring, a spontaneous and transparent way in which we put everything that we
are, without trying to hide or forget anything.The deeper, more sincere, more
spontaneous and intense is what we express God, the more authentic is our relationship
with Him and have greater value.
What God asks of us it is authenticity. We did not ask composure, no education, no
formulas provided. We asked our being. Therefore, the more spontaneously we go to
Him and let's chat with him and we relate emotionally and mentally with Him and open
our person in every way, so much the better.
So we have to make those ten minutes of prayer.
2) During the day
I advise the constant repetition of a phrase, that in India the yogis call "japam". It is a
"mantra" or phrase that embodies the ideal of what one wants to live or truth that one

wants to make.Usually gives the "guru" or Yoga teacher. But you can use phrases or
"mantras" universal, that by virtue of being universal are the best. For example, the
definition that St. John gives of God: "God is love." What phrase fuller for who
understands and tries to intuit! If that phrase for someone proves not sufficiently alive,
another sought. Reading the Gospels or other works of high spirituality or authors that
have been made inside people will find appropriate phrases: reading and suddenly will
be a paper that jump toward him. That is what should choose. When research spirit,
keen to find, it takes more than just open the book and the appropriate phrase appears.
Well, you must learn to repeat this phrase constantly. The effectiveness of conscious
repetition or "japam" several reasons japam produces first a monoideismo, or fixation on
a single idea, and this exclusivity on the one hand tends to avoid the vagaries of the
mind, wandering ideas that are constantly coming and going, and the other produces a
fixation of the idea that it is key for us and we want to delve. And therefore it facilitates
that we can focus on it and go deeper and deeper in our spiritual work.
In addition, especially if this phrase is also used in meditation, it is charged gradually
with the strength of new experiences and enriched by increasing their energy efficiency.
If I say "God is love", the word "God" evokes in me a more intense than I sense God
ever greater notion. To meditate on the word "love," all my emotional capacity and all my
memories and experiences will love associating the word. So when I say "God is love",
this sentence awakens in me a world of resonances. They are no longer only the words,
not the cold idea behind the phrase; It is all my positive inner world which will learn to
mobilize and thus increases the capacity of deepening myself and interior work is done
in a more direct way.
Maybe someone panic at the thought that must always repeat the same thing, as if
suffering a kind of obsession. India would respond that yes, indeed, it is an obsession.
Here in the West we are saying that we must flee from the obsessions of a hazard; in
India we would say insanity is very bad, but a good madness of all the foolish things of
God, God's obsession. It is an obsession in a good way, which does not exclude the
other, but includes everyone within that base and common center which is God.
In India there are several Yoga texts say who repeats the "mantra" for a certain time
constantly with absolute certainty comes to spiritual fulfillment. Because man has the
power to evoke the force behind a word when repeated with dedication, attention.
Although during the day often becomes mechanically at times when its content is
vitalized, we penetrate a little more into it and produces the final stage of completion.
The person enters into the very thing that is meditating and the center itself is the same.
It is the spark of realization, something that only well understood when experienced.
UNIFICATION OF INTERIOR WORK
If a person practices self-conditioning, technique then talk on a specific quality, actually
you can repeat the "mantra" I want, but I would advise to focus its objective in one
quality. It should always work on a single point, from all possible angles and with great
intensity. That is, through auto-suggestion, the "japam" prayer and other techniques that
I propose in this and other works of mine.Cultivate always one thing, one that, given the
set of personal circumstances, we feel it is most important to us. For this, basically, it is
what constitutes our perspective on God's vision we have.No one can say, for example,
"God is love", and repeat with the best results, if the other side is on backorder achieve
greater mental clarity, because maybe you are concerned extraordinarily and is a
problem that has been dragging for fifteen or twenty years. Then actually achieve the
objective that make it if you hear inside is: "God is the absolute truth," or "God is the
truth of truths." And it should work in this direction and not in the aspect of "love."

The fundamental quality you want to develop is always related to the vision you have of
God, because it is the most sensitive personal point and this point guard
correspondence with the point of view from which ordinarily look to God.
For example, if our problem is insecurity, we may have a tendency to repeat: "God is
love" because we love in the sense of protection: . God loves me, protect me But if we
grasp a little more deeply the meaning of our insecurity then not content ourselves with
this "God is love", in the sense of protection, but look for "God is love and energy ', or
perhaps God is energy." So I say that this is an investigation that everyone has to do
personally. You can not give a formula for everyone.Everyone has to find the one that is
made more to their own measure.
However, the fundamental things, we will always stop to a point where there are only two
or three alternatives. All hovers around "energy", "intelligence", "love." The other points
are derived from them, such as inner qualities. Any other quality that we want to see
incorporated in God or is derived from one of these three: God as energy, power or will,
strength, vigor, courage, courage, etc .; or God as love, and in acceptance, tenderness,
etc .; intelligence or God and therefore as true, value-concept, rationale, reality, etc.
Whoever meditates on absolute beauty in the impersonal sense is incorporating more
and more this quality as inner state, and gradually transmits abroad. I do not mean, of
course, physically inthe sense that it will form a new face, much less. But we see many
times that there is even ugly faces according to the canon of fashion beauty, yet beauty
radiate in another sense, it is equally or more attractive than the purely physical beauty.
Is the result of inner experience the joy, optimism, that is, the inner beauty that Speak:
God as absolute beauty. And this itself can develop.
Get it is the job of a lifetime. But if you consider seriously it is the only thing that really
justifies a lifetime. Everything else excites us, we like, provides a moment of pleasure,
but only fear remains deep inside while working.

RAJA-YOGA
THE CULTURE OF MENTAL LEVEL
We speak here of mental development in harmony with the whole man. Our Integral
Yogaprovides, for that purpose, a number of techniques. But it is not as isolated
exercises to practice, filling the day lull in which to dedicate to Yoga. Do not forget that
with the integral Yoga seek to incorporate us about the day's march the effects of Yoga.
First, to integrate all levels of psychic person must focus them from the apex which is the
mind.The mind holds the key man in the checkpoint all the experiences and central self
or self-consciousness.
INTENTIONAL CARE AND POSITIVE ATTITUDE
So the first technique that we recommend is to maintain during the day at all times
intentional attention and the positive attitude that is correlative. This should be the
general slogan for the day.
Intentional practice of care
During the day we all have to do many things. Precisely why the 1st intentional attention

is appropriate and necessary technique. It is to adopt the attitude that involves always
lucid as possible. It is an attitude that we must go to practice learning little by little, get
exasperated because cost. Be as lucid as we know, with full attention. It does not mean
as tense, but on the contrary, most open and most intellectually present to everything we
do. In relaxed attitude, it is impossible to open all still stiff.
To learn how to adopt this attitude, we should cultivate while doing things and until we
do, ie active and passive attitude. Be lucid and update this attention when we are about
to do and when we are about to receive, hear-from, for example, and also in a sense
that is neither to act nor to receive, but only be passive, as when we are at rest or
wander. It is, in short, to live fully awake.
We live awake, but we are not. Just remind ourselves internally if we have gone through
some serious danger or a time when our whole being has been in attitude suddenly
alert, waking up clearourselves and also from the surrounding situation. Lived attention
right now gives us a rough idea of what is intentional attention. Please note that there
must be tense but completely relaxed and open.
Practice positive attitude
Intentional care requires positive attitude. Positive attitude is, as the word says,
affirmative attitude of self. Not absent, nor pessimistic or negative in some way.
Conscious attitude that I am.And being is always something positive. Update aware of
this fact is put in positive attitude. We must put aside all negative thoughts about
ourselves, for they are not our truth, but born of comparison with others. We, in any
condition, are always positive. Only you can live freely and joyfully living in positive
attitude. Which is the only one that meets our essential truth.
Benchmarks of both practices
The problem of attitudes that have to maintain throughout the day is that little by little
they are clearing until there comes a moment when nothing remains of them. In the
morning the decision to retain the attitude taken, but then in practice is that, as the hours
pass imperceptibly becomes diluted. So it is good to establish some benchmarks.
1. The exercise of retrospection
The most important point has to be seen at night. It is to practice the exercise of
hindsight,looking at how it has been your overall care during the day. Just collected
inside drawing attention to everything you have done during the day, without critically
prosecute or make an examination of conscience. Just go look for sliding each of the
things you've been doing, starting with the most recent up to the morning ,, not vice
versa. True that initially costs more, but soon this difficulty is overcome. The maximum
duration can be fifteen minutes to twenty minutes, and is abbreviated slowly this time,
even to complete the exercise in five minutes.
This practice has its difficulties, but is excellent, not only because it allows us to control
the degree of sustained attention during the day, but because it is in itself a perfect
exercise in mental concentration. Therefore, since we are trying to techniques I mental
work, I take this opportunity to advise you also use the exercise of retrospection for this
purpose. It is not necessary to do anything special. Just practice and developing
attention span is obtained. Then repeat this exercise in hindsight, as well as serving to

measure and evaluate the sustained attention throughout the day, it is in itself an
excellent exercise in mind control.
It also has a big advantage over other practices: the person learns to connect an
increasingly direct and immediate mental awareness with the motivation of their
behavior at all times of day mode. During the day usually we have much hurry or we are
identified with the situations we're going and we do not realize why we move, how deep
and real motives push us to do everything.We often think that we act for that reason and
not, for although we have apparently given ourselves this or that reason, basically we
are driven to act by other much deeper motivations that we have not come to make
conscious .
This is really the true knowledge of himself. And the only true, sure to discover who we
are is to learn to open up the mind, so that, with every situation, our mind grasp what
drives us, behind the reasons that we give form, ie the immediate force that moves us
and that depends at all times which do one thing or another different. Now the only way
that can allow perceiving this is the sustained attention throughout the day, and the
perspective view at night in the exercise ofretrospection.
During the day we do not have time to evaluate or judge why a situation is followed by
another.But then at night in the exercise of retrospection, dedicated to reviewing what
one has perceived itself, things become clearer that have captured attention in those
moments during the day.
While the mind is looking at each of the acts, not only it fixed on the outside, material act
but also sees, and can look more closely, inside you. This perceived inside only if during
the day has been up. Just pay attention to the act during the day makes is registered in
our conscious mind and can be evoked at night, allowing us to take more aware of their
deep motivation. Gradually we discover that we really have fear, where our wishes are
projected, our ambitions, our aspirations.These things cost us both clear when we think
of them, to go practicing the exercise of retrospection in a systematic way, they will see
in all transparency.
Recap: fundamental practices:
Most careful attention, most open, most lucid possible during the day in positive attitude
and exercise of retrospection at night.
2. awareness exercises
Other benchmarks that do not take much time and help maintain the fundamental
attitudes can spread throughout the day. Are that, before starting each new activity,
when one goes to work, or eat, in short, to do something new, to be isolated for a
moment and take a clear consciousness of himself. Think: Well, now I'm going to do this,
and to say I did not stay with the global and theoretical idea of me but recall the clear
sense of self, focus for a moment, feel ourselves to live fully and then one can already
put to work.
These moments back to itself, centering, awakening, integration, in short, should have
them occasionally. It is best to take advantage of the moment when you go to do
something different from the above. Alternatives are fixed times, but I think in practice it
is best governed by those times when you change activity, as it can be, for example, at
twelve one is working and cutting costs more work.
The two practices described here do not require hardly any time because a jointly made
throughout the day and another at bedtime, when we would do nothing, and to help
them sleep before.

MINUTES OF MENTAL WORK

Also advise everyone to do in the morning a moment of mental work. This mental work
is limited to make a clear awareness of itself in the mind and introduce some positive
conditioning of oneself,using auto-suggestion for a moment. Then we will see how to
combine these exercises with the practice of prayer, we have recommended to talk
about the emotional life.
1. Awareness of himself
It is the very act of self-consciousness just explained, referring to the moment of waking.
The first thing you should do when you get to realize things is a deliberate act by which
we feel ourselves. It's me. Do not immediately jump out of bed already thinking if we do
this or that. First focus on yourself. I. Take clear and strong awareness of our self, our
personality. It is very important because this consciousness, then held during the day by
the lucid intentional attention well that we talked before-and that includes not only things
and what we do at all times, but above all is attention to ourselves, our I-, is the crimping
axis serving and integration of all our experiences, the axis of personality integration.
To practice this awareness can one or two seconds.
2. Conditioning
It is about finding the most important positive quality you want to join, and in the
morning, in a moment of calm, after doing gymnastics and breathing when one is
already peaceful, serene, for five or ten minutes, you can be the themselves in that
relaxation is practiced, first a time meditating on the quality, focusing the mind on it,
contemplating quality, evoking the experience of quality and looking for a fixed mode
whenever the mind. After this quality states within oneself. If you look at the quality that
is such serenity, evoking serenity and endeavor to maintain this notion of calm, trying to
feel the serenity that one can evoke. It is to evoke the idea and experience of serenity
that one has in the past. And then evoke I 'll be getting calmer and calmer, more
balanced or do, the right word for each person more clear and representative.
MENTAL SILENCE
As mental practice is very interesting to look every day more conducive to have a minute
or two when mental silence. It is not necessary any longer. In fact, mental silence barely
get a very few seconds. But including the effort to achieve this- mental silence as entrynot to do anything, but just as silence, between attempts, moments of success and final
rest, there to spend the couple of minutes. The mental silence is crossing the entrance
door to a great palace. But you have to open it very slowly, very cautiously. Therefore it
should be noted that mental silence is only useful for people mental predominance or at
least have achieved a remarkable degree of mental integration of his personality. When
a person has a tendency to mental dissociation, which note that your thinking is not
solid, but blurred, as if esbozase only their ideas, but they get stuck just follow a good
course, because is easily overwhelmed by the feelings and emotions, and they do not
mind having a sufficient mastery over the lower impulses, such as sleep and biological
instincts, that is, if you have not made your mind is the controlling of a stable, permanent

and relatively easy his whole personality, it is dangerous to cultivate mental silence in
longer doses, but not if the maximum dose of two minutes is maintained.
To practice mental silence you start by making a few deep breaths, but slow, soft, and
following them attentively. Immediately he begins to quiet the mind. So when one is
already with some degree of serenity, gaze is directed to an external point, which can be
any object, and prepared for the purpose, as a match, a pencil, a flower, etc. Or if you're
in the field, a slightly distant tree or the top of a mountain. And it focuses the mind and
begins to experience an incipient sense of inner silence. With practice this feeling is
expanding and later stages through which we explain in detail in another book of this
collection dedicated to the Raja-Yoga. But for the purposes that we propose here simply
do the exercise as described.
SOME DIFFICULTIES
1. How to get the care center?
Sometimes the practical difficulty of how to get the intentional cultivation of attention,
that attitude of staying awake lucid .and yet remain focused on things that do not arise.
How can you be consistent in practice the central or intentional attention with the
exclusive focus on something? For no one can be constantly open to all, since our
mental activity is such that it requires that if in a given time we do something, let's see
what we do and that is the external object of that action more clearly sharper than the
other things. Therefore, if we focus on one thing, no choice but to exclude or
overshadow the other. Unable to remain open to all at once.
Now, what is asked here is something else we can do: it's about learning to be focused
on a specific object, the object of our activity -contemplar a painting, writing, studying a
subject, whatever- being in an attitude of exclusive focus on it, that is, tucked into the
object, while preserving a central alertness, an awareness of inner lucidity. You
concentrate on the object, but inwardly remains open himself.
This costs certainly get it, because we are accustomed to act with our attention so
unilaterally, when we look inside we close ourselves to the outside and if we look at the
outside we close ourselves. Keep an open attitude towards the inside while being
concentrated can not get uncultivated before separately and other times the central
attention. The more the state of relaxation, centering is practiced in itself, isolating the
morning and in the times of day, is becoming easier after this state of inner lucidity, open
presence of himself, even in moments when one is concentrated on something.
At first it is impossible to achieve this state, because the lack of training and experience
makes us believe that if the mind is looking outside can not look both inward. And when
one tries to do everything, it does not do good things either. But with practice, taking it
out as we have explained, this type of care is achieved simultaneously. As one
exercising will realize that is not a problem of hitting with the direction in which we must
focus the mind, but to go to expand the field of focus of the mind. This is not to direct the
mind forward or backward, but to learn to open more, so as to include within its focus
outward things and interior resonance.
Cultivating this attitude a state of awakening inner lucidity located at a deeper level,
that's why it persists even when the person is focused or busy in something external.
Having passed the first stage of getting attention include both the self-awareness and
awareness of things, after some time, when this consciousness of myself beginning to
have more strength and become experience, not in intention to have it, reaching obtain
proven results, and only changes the way of doing things becomes. You see, for
example, you can learn to speak and preserve the meantime an awareness of self,

being centered in what is said, searching and selecting ideas, words and things that suit
best to the objective and given all factors, without preventing maintain self-awareness.
I want to clarify, however, that, especially people who have some natural propensity or
learned to live within themselves, that is, introverts have to avoid at all costs this year to
become aware of themselves and lived themselves same becomes an exercise in
morbid introspection, for which they are always aware of themselves. It's not about any
of this, but lived oneself while maintaining open to the outside contact. In no way we
suggest isolated from the world, but precisely the opposite, open in all directions of the
more consciously.
2. Disidentification of mind
Do not forget for a moment that the mind is always an instrument, a tool of great value
no doubt, but always only a mere instrument of self, as it is the body or the emotional
level. Therefore we are always I inherently superior and more important than our minds,
our ideas. For I am not mind, but the mind is mine. I am the possessor If we learn to
keep this clear concept of ourselves in front to our mind, let us never invade or
subjugate for any problems you may ask our minds. I am separate from my mind. And to
say "apart from my mind" I mean besides all the problems can ask our mind, even the
real and serious problems that may exist in each of us, if we have to face and solve
them and explain to them life . For even those problems are beyond ourselves. There is
something in us, in our "I", quite apart from everything else and that is above all what
can happen.
Therefore, when we are facing with problems and difficult situations, we must not forget
this thought: I am above problem, because I am beyond the problem. If you see this
clearly will be able to handle conflict with a lot more ease. One problem offers some
overwhelming character when the person is located within or below it. But when you can
take the attitude of being above -an attitude problem that is only a Interior- gesture when
it gets to this gesture, it is experienced that all problems, serious and urgent as they are,
can you always handle objectivity and ease.
LIVING IN YOGA POSE IN THE WEST
I personally do not complicate my life more practical and exercises, because the fact of
growing attention daily exercise becomes everything we do, every moment of life. There
is therefore no need to go looking for more special exercises. At the end of the special
practice all that we introduce in our life is an artifice, which separate the natural rhythm
of life. And you better learn to live life in its natural course well, live better and better, to
make paragraphs and fabricating for an artificial world for us. So I am in favor of
improving on the fly.
Of course there are things you should practice them apart, because it's difficult to learn
to do so within the rhythm of daily living, like silence, awareness of themselves and
prayer. Especially at the beginning it is essential that these practices do apart in a
parenthesis in a hole in our lively and hectic day life. But where possible will seek to
learn to become exercise any time. When we are with one person while we hear, we
learn to listen, to be open to that person, and when we talk to her, we learn to put the
soul in our words, to be present entirely in that; if we rest, we learn to relax completely,
remaining well lucid and enjoying the pleasure of resting; if we meditate on any problem
that life presents us, let us try to think about this problem but in a clear, definite,
concrete;and if we want to dream, okay, but give ourselves to dream with full

deliberation, knowing that deliberately dream and enjoying the fantasy world that will
forge our imagination. That is, living is always full presence of ourselves, of our higher
consciousness, our mind control in everything we do. We do not feel driven only by the
inertia of our mechanisms. When we are, in any case, the center, the axis, the owner or
at least manager what happens to us.
We must learn to become masters of our mechanisms, without giving any reason for this
site.
Mental attitude in conversation
When talking to someone, and learn to project power, to listen, we must take an
intelligent attitude of alertness. See what the person really meant not only his words, or
make sense of what he says, but what the person is trying to express, guess what you
feel inside, without getting into a purely rational level , superficial, and less of a verbal or
auditory level. Learning to listen to the person, not just the words he says. This way of
talking to others teach us a lot about people.
When a person we communicate ideas, not just words compliance, learn to look at the
core ideas, the center, which is essential in the ideas without being drawn into the
resonances that always arise in us, affective, that invariably they end to evocations of
the ideal image and our heroic fantasy of the self is forged. If we talk about a matter of
intellectual type, resolvmoslo from the intellectual point of view. If our interlocutor, by
their status, condition or circumstances, needs to be well treated from an emotional and
human, rather than spend a joke, we take advantage of the situation to say a joke, but
this desorbite us for a moment the crux of the problem, the core of the ideas that is
being talked about. We learn to gracefully handle ideas, not rigidity. We can get out of
the way a moment, but on condition of never losing sight of the road.
Constantly open to all our sources of information
Do not forget that in the mental aspect therefore the most important truths of our life, and
the life in general are truths that come from outside our truths are not in the possessive
sense of being their owners. All major truths are truths that we discover, and because of
its universal order, are not our private property. For every truth that is evident it is always
universal and therefore impersonal.We do not we appropriate what is not for us. But
yeah, we learn to be open to a source that is located above our personal mind, which
really just ideas above may arise, the most important, both universal type, on-the values
of life why and how of things, what is right and what is not even on how well-insights that
relate to our personal performance in the different circumstances of our life.We do not
close our concrete logical circle. Keep ourselves always open to listen, to learn. We can
learn from above, from our spiritual level, the source of intuition; We can learn from
outside, from the experience of others, than the rest of us can communicate or
participate; and also from within, in all material experiences is in our subconscious.
We must be open. We never decide on the important things without having heard before
in all directions from within. When we have to take some important decision, there must
be a real board of directors meeting and general vote of all sources of information
available inside and outside.What we decide in this way will be more correct, more
authentic and real.
The mind, permanent center of balance and control

However, at no time we give place to anything that opposes reason. For although our
reason is imperfect and limited, however, time is our insurance policy, the only thing that
gives us a guarantee of balance to control all the situations that arise. We can not get
carried away by a pure intentionalism, or sensuality, or by other trends any pretext to
continue the internal or external voices that come to us, if they oppose the reasonable
judgment of our minds.
Here's the recipe: Learning to hear everything, to be open to all, but especially by
passing through the sieve of our reason, our sense of our personal discernment.
Although things look very good, if we do not see clear inside or not we good, we must
not make. For even though the instrument of reason is limited, it is better to walk with
these limitations but with feet on the ground, that doing good things on the feet of others.
If we are to grow, it must be relying on ourselves, on our own experience, but this
experience of attempts and failures, sometimes tripping and falling.But these steps
taken by ourselves we will develop. What others tell us, although inspirations come from
above, not make us never grow.
Thus, as a reasonable source of all interior work experience and must bear in mind that
we always keep our very well balanced mental awareness in the center of the mind. And
in the center of our mind is where it has to receive all the above upper -levels of
personality, the below -data the unconscious, the inside and the outside, which has to
balance and assess However, where it has acquired its concrete shape our behavior
and where it has to start our decision. Perhaps there will come a day when we will be
able to live normally focused on the intuitive level, but for now we are not. Therefore we
can not pretend usually live in an intuitive way, and the only thing that assures us that
we will not drag intuitive irrational is that all roads pass through the sieve of our reason.
A wide, able to perceive all, free from prejudice, open to everything new, unique way of
being able to live a creator, not locked into old routines, the seat of common sense,
keeping our personal conscience clear. Reason Whatever the reason you do not see
clear, what inwardly they see with evidence, not to, but outside counsel or inner voices
tell me that is very good and you can give me great results.
I want to finish this point in response to an objection that has made me often.
Apparently there seems to be some contradiction between the fact that we must support
and focus from the mental, rational level whenever you try to value the insights, all that
comes to us from the unconscious, and the information, advice, guidance coming from
abroad ; and secondly the claim that we have to transcend all that is reason to come to
the realization of the I or the realization of God in me, or everything that has a
transcendent, impersonal or genuinely spiritual.
But there is no real contradiction, because when it comes to ensuring the realization of
the spiritual state, whether the I, is God, whether intuition or any of the realities that are
beyond the concrete-mental level, by force must transcend this level where lies our right
mental reasoning to reach the level of the higher realities. And, of course, it is necessary
before we neutralize our sole reason for our accession. But this is only an accidental
means, to tear an opening, a bridge and go beyond; It is a technique leg, but no state of
permanence, but working. Once you have managed to make the jump, then the mind
can work and learn to stay integrated with this higher reality.
Now when I say that in real life we must learn to sift everything with our reason, it is
because in life the only appropriate instrument to adapt the internal to the external is our
right, because their role is precisely to serve adequacy between external to internal
assimilated and that tends to express and accommodate has abroad. Receive, record,
coordinate and develop smart and specific answers is specific feature of our concrete
mind, and therefore, as we are still currently focusing on this particular level, we can not
do without it, and less to live real life, you should It is governed by common sense. While

on the one hand we must transcend reason, since accession to the reason that we have
is an obstacle to ascend to higher levels, however, time to live, the reason is an
irreplaceable element.
There are two standards of living: one that lives above reason, by which we see things
directly, immediately, by which we perceive, intuit, felt some light mode, and other
concrete. And our mind is what makes the translation of the things we perceive, and we
live in this world intuitive another concrete world, through a more or less intelligent and
through more or less sensible actions language.

ACTIVITY DAY LIVED IN YOGA

All I have been saying are just suggestions that everyone can apply to your life as you
see fit, without ever taking the character of prescriptions that can tie anyway. It would
destroy the spirit of Yoga. For the Yoga never tied; always looking for the freedom of the
spirit, I liberate the burden of our own limitations and the limitations of outside.
To please many people who, in their desire to incorporate yoga in their daily living, we
have been asked to describe how they could live one day as Yoga spirit serve as a
suggestion to everyone else, we conclude this book by drawing an outline of what it
could be a day either lived with intense activity that characterizes the western, but taking
advantage of it where possible to take a step toward spiritual liberation and toward selfrealization.
Self-awareness
The first thing that should emerge naturally from inside at the time of waking up is
realizing that one is waking, made joyful pleasure which can suck with exquisite relish.
And while inaugurating the wake of an act of deliberate consciousness. And we do this a
little, usually do but this is a deliberate way. When you wake up you do not immediately
have to jump out of bed thinking to do this or that, absorbed from the first moment on
concerns. No, the first thing to focus on yourself.One is more important than everything
else. Seeing yourself and know that it is one which has been awakened, feeling myself.
Facing God
All people, but especially so those with a religious background and direct in this sense
his inner work, have the perfect time to start your contact with God. This first our contact
with God can be a simple greeting or saying the phrase or "mantra" on which we usually
work, such as: "God is love."But not repeat like a parrot, but focusing inwardly on it,
making it a prayer for which we open wide emotionally to God.
Breathing and up
Once one has become aware of itself and has established contact with God, breathe a
little deeper than usual and then get up.
It is very advisable when one rises, the stretch. From a physiological point of view it is
great and is highly recommended. They must learn to stretch thoroughly, completely.
Proof of how healthy is given by the fact that when the exercise of Subud, one of the

things that almost always arise desperezamiento movements are made. It is a

physiological and psychological relaxation and even a way to reactivate the blood
circulation .. Many areas are usually numb, immobilized, there is a deficit of circulatory
function. And desperezamiento, that stretch and yawn, reactivate circulation and help to
wake up at all.
So for awakening the body, nothing beats breathing and stretching.
Physical exercises
Sometimes they then feel the need to evacuate. It is convenient to do so before
washing. Good to know that you can educate the evacuation, make a person feel the
need to evacuate at a certain time.
There are people who already have come automatically and always do at the same time,
some in the morning, some after meals, etc. This need is educated by simple suggestion
before falling asleep. It is suggested oneself to feel need to evacuate at that hour. Then
imagine the time and the time as currently lives and sense of need to evacuate. You
have to do this for some days to be effective. Should practice this suggestion calmly and
quietly to enter into the background or vegetative visceral mind.
Then advise washing or showering, before we start the exercise, it is perfect for a full
awakening. But do it thoroughly.
Then perform a brief physical workout. Just a little exercise plan we proposed in the first
part. If you can do yoga exercises that I recommended, the Padahastasana, etc., which
together last barely eight or ten minutes, the better. But if in a hurry, you do one
exercise.
Before the exercises, full breath; after complete breathing exercises both during the
exercises as during breathing, remember that it is important attention, follow the mind in
the process of sensations that one experiences while doing the movements.
Relaxation
After doing the exercises and breathing, would practice relaxation. Even I propose these
practices also order otherwise: do final relaxation exercises, and then take advantage of
relaxation for both mind reassurance and self-conditioning or suggestion. It is very useful
and effective. Once you have made relaxation, get up and do breathing exercises again.
You're now ready to start running the world. Although prior I advise a while, a few
minutes of meditation and prayer.
Meditation and prayer
Meditation *
Both the auto-like meditation, that deal with similar subject. It could be on a different
subject, but the effect is much deeper if, as we said, a similar theme is chosen. For
example, if our problem is lack of energy, introduced into the self-conditioning I am
energy, and, later, in meditation, meditate on the notion of power. This one visualizes
this notion of energy, power, feeling that is expressed in and through oneself.
* We advise here reading this tome entitled Collection Dhyana Yoga, the inner transformation
through the practice of meditation.

The sentence
I believe that prayer need not refer at all to power factor. Prayer is a moment of pleasure
absolutely free with God, absolute freedom, no rules, no standards. Express whatever
comes, whatever it is. A while total friendship, spontaneous love for God.
Problem TIME FOR THESE PRACTICES?
Prayer and meditation need not be extended to more than ten minutes; physical
exercises, including breathing, will not last more than eight or nine minutes, the
relaxation itself can last ten minutes. Altogether half hour. But this half hour is the best of
the day, no doubt fit us. Although during the day we wait the more promising business, a
formidable commercial operation and many important things, the average morning, used
in this way, it is the fullest, the most fertile, that we produce more and leave us better
dividends from all investments that we could do. It is the most useful time, in every way,
even commercially, because to live calmly, clearly, self-control, with inner strength and
worth much, but it also brings everything else as an addition.
Besides the fact that you have a constant reference point throughout the day, balance,
serenity, inner strength is the beginning and middle of a process approach to lifting and
inner realization that every day grows and verifying more and more.
In the variety of life
Finished these exercises, one begins to have breakfast, to talk to the family, go to work,
in a word, live your ordinary life but not an ordinary way. How then? On the day's march
advise:
- Take life with humor, using the joke at all: in family relationships, with people and in
everything we do. Although we are concerned, if we have problems, even if there are
serious outstanding issues, if we are friends of God, if we are open to God and life, we
see that we can not remain closed to anyone. Although we see literally blocked by
problems and difficulties, good humor, warmth !; without exaggeration, of course,
nothing artificial, but with that willingness, that sympathy, concern for others that so
pleasing, though some are unfriendly and although I did not deserve. It does not matter.
We give free interest and kindness, not in return for merits, nor in correspondence to
anything.
- After all day learning to be awake and enjoying sipping the healthy pleasure of all the
positive and beautiful things. If you go down the street, riding awake, enjoy the fact of
going down the street. When morning comes early it is good to breathe a little fresh
makes. Harnessing all the positive things, however small, opening them. Sometimes the
mere act of walking down the street is great; entertainment in watching a showcase, a
landscape, a tree, any trifle, but while awake look inside: you will experience it's great.
Especially we fell increasingly on what is more natural, children, animals and plants,
which in one way or another is expressing a profound reality without deception.
- At work, let everyone do what you can, what you should do and do it the best way
possible.The arrangement is the same as always to learn not turn work into something
heavy, although it is, but in itself is disagreeable, do my best. Note well that I am not

recommending that you be patient.Only in some cases it has to recommend patience,

resignation and acceptance, but not advise as standard. They learn to stand at a
positive position towards work. If you do not like that kind of work, not to say that the
positive attitude consists of you like, but if he has no other choice but to follow, must
learn to do with taste; and if the inside it feels very uncomfortable and sees the
possibility of finding another job, it look. The more you have a positive attitude, the
easier it will be to find the new activity and arranged for her. But it must also seek
positive attitude. I repeat, do not confuse the positive attitude and patience with purely
positive virtues.
- In all we are: an opportunity to turn it into practice and exercise to work better. If we are
to function well only willpower, hard we will succeed. But if we do relying on a feeling or
an inner state that already have some experience then ever we succeed and expand it
gradually we approach our goal. What drives us to act is more what we like, what we
feel, not the pure idea or sheer will. The ideas and decisions in a given time are a great
thing, but usually are driven by motivations rather affective feeling and not by mental
type, reasons. So all let's support inner work experiences, in states that have ever lived.
The state that we have achieved in the morning relaxation in self-conditioning, in
meditation and prayer, that lucid and positive state, learn to lengthen during the day.
Inside the quality that we have been chosen and in which we have felt with a higher
degree of clarity, strength. It is about learning to live again all day, being attentive.
To this can be a standard repeating the phrase that one relates to the state you want to
achieve.If one has worked in the morning on the subject of energy repeat: I am energy,
or simply: energy, energy. Building on the inner experiences of the morning and
extending them. If the work you do is rather religious, saying such: God is love and God,
I love you, etc. These are just examples of phrases that must not believe they are the
only ones, but merely indicative. Then everyone should act on their own initiative,
seeking or making more consistent with their needs.
- When changing activity should take a break, aware of itself and reproduce the state
that has occurred in the morning at the time of self-conditioning, prayer and meditation,
recovering for a moment this deep self-awareness . It is important to extend the state as
much as possible left inside. With a little practice you will see that lasts all day, and a
little longer, even overnight.Although one does not think about it. The thought comes
alone and feeling is always present. A state of strength, positivity, constant inner
presence, day and night shows. It's just a matter of working a little about it.
- Using the body as wisely as possible. Making accurate, fair movements. Enjoy doing
things that require skill, putting intelligence. Whatever we have to do, do it in the most
practical, clearer, more precise, skilful as possible. Turn every situation into something
that can be exploited, but not out of obligation but as a sport. If we play, do it right. This
is the spirit of trying to suggest. There has to be a must rule as we impose regulations to
control 24 hours a day. No way, it would be the opposite of what I'm trying to suggest.
Our job is to be a pleasure. Not that is an obligation that we have to dress one way or
another with pleasure. Is it really about learning to live well. And live well in every way, in
the external performance and the positive inner states. It is fun, to learn to enjoy. We
must make an effort to learn to stay focused, to live a positive, open manner, attuned to
all that are real values of life. And for this you can take advantage of all the material and
the spiritual, things and people, which comes to the body well and uplifting. The
important thing is not to betray himself, not be falsified or made traps.

PERFECTION IN ORDINARY LIFE

If you do not get perfection in concentration within the normal life, he did not ever get.
What seems perfectly at one point, compared to what we can do is always imperfect.
We have not to worry about the formal perfection; We have to work to keep improving,
but this become for us a very important goal. The important thing is the inner disposition
to work, to work well, to be more aware, more alert, more open. This is really important
and what really makes us progress.
In the outer perfection, we were artists, and we would be wrong we always below a
certain goal.Therefore we must not expect this improvement. It is absurd, false and also
goes against the true perfection, which is not very perfect, but open to the perfection that
is God. That life is expressed through us, that God's will is done, his strength, his
intelligence, his power is expressing go through each one without putting major
obstacles. It is not that the 'I' acquires more perfect, more intelligence. Every time I put
things up, we will bury.
We do not worry about personal perfection, because perfection Concerned flow through
us, what is light, life, truth, reality, authenticity, spontaneity flow, out, express, and to be
alert, awake for output, to be their real partners.
No regulations encerremos our life, our self in formulas, our perfection in ideas. Life is
for living in a free way and our freedom is achieved when actually operates a total way
through us.Perfection is achieved when the "I" does not cause any concern, because the
ideal image of our "I" coincides with reality. Then it works as we are, as our nature es.Our "dharma" is verified, is expressed, we live our being, our truth, our reality.
In this inner sense of openness, harmony, self presence, collaboration, total life, work
well in each of the situations, we can go progressing steadily delivery. And if one day we
slept, or are afraid of work, or laziness, we not discouraged us not get angry with
ourselves and not suffer a depression. It is natural and normal. One day we made in
order to work well and that day we walk worse, do not care !, this is not important! If then
we will get depressed because we are still earrings I dream that we have risen as on a
pedestal and you have hung angel next. It's not important! The important thing is that
every time we do what we can, even at the time of depression, or commit a foul, even
moral. At that time we can make prayer because prayer and that is the best prayer.
When we talk to God our negative deeds, we usually close and we dare not look
towards God or towards the top. It is a childish attitude. In every moment God is the
same reality. He has the same importance in the time shine like very ready, we showed
that in being nothing. God is important, life, truth, things such as work, the reality of
things. This is important, not us. The important thing is actually flowing through us, the
important thing is what we are saying, we do not say that; not as owners of reason, but
the thing regardless of mechanism.
It is also realized in that moment when we fall God is the most important. And this not by
reason, but by that interior disposition of acceptance. It costs a lot because they are two
completely different attitudes from each other, that of closing ourselves and to open
ourselves, to affirm in the first few elementary levels and the other to affirm at higher
levels, and therefore tend to be antagonistic movements, but anyway you can open.
What can we offer to God but what we have and what we are? The best deal is that.
When we have a son and a trace strokes, a picture he depicts something, and then we
give it as a gift, something that is very ugly, very ugly and disharmonious from an artistic
point of view, it has great value for us. I mean, even the imperfect, if the attitude is there
behind delivery, sincerity, kindness acquires character. Even a bad thing, a "sin", if it is
not done with offensive intention of scorn, derision, but because you let go of their
fragility, passion or laziness, if at that time he opens himself to God and offers it, action
changes appearance, erase evil, transmuted into a well. This is a very common

application problems about sexual control have raised those who want to maintain
continence and hard time, suffering from crises and difficulties. Even at this point we
must maintain an attitude of surrender, simplicity, openness, humility. And humility is to
accept the truth, the truth that is. Do not get neither up nor down. When you say "I am a
worm," it is to have in mind the idea that I want to be a king. It is secondary one is a
worm or an angel. The important thing is that God is, that life is, that reality is: this is all
important. When we fall in love of life, love of God, then all these things our personal, will
such a secondary plane alone will fall, they will be diluted. When not depend on them
because we are constantly asserted, pending which itself is substantive, it does have an
intrinsic, permanent, real, unshakeable courage. This is the true art of transformation. In
it there is no overvaluation, the problem gets rid of spiritual pride, inevitable problem
whenever you work centered on the idea of perfection itself.
Things that seem difficult or inconsistent with logic, or morality are not. I think Paul says
in a place this idea the man living in harmony with God dictates its own law. What is
needed is this attitude of being one true to yourself, do not cheat yourself.
At first we all want the best for me, but gradually we discover that goodness we want for
the 'I' is not the 'I', but it is in life that gives life to the "I". This is where the strength lies,
reality, and this is where we must learn to lean on. Then disappears inside all sorts of
scruples, scruples pathological type. We should not worry excessively if we have done
the best or not. We are convinced that we have often done best. It is that we try to do,
but if we fail once, twice, three, ten times, it is more natural. So, not wanting to appear to
ourselves as a perfect being, nor want to appear as an imperfect being. Neither
affirmation nor denial to take the self as idol, but we learn to discover that the self is to
work, to live and to discover through it the truth behind.
To the extent that the mind learns to be more focused, more alert, better attuned to the
truth and yet are seeing things clearer. You feel energy, strength and feel realizes that
inside has a huge capacity of response, this energy, this force passes through it, it
comes and goes from the source, and if one day is not wanting to do anything and
everything spiritual work queasy, do not be discouraged, do not despair or sink, because
little by little by offsetting this egocentrism that we all more or less disguised under the
idea of "perfection" of "more personal performance "and a thousand other masks we put
selfishness.
Just like true love: not us and those we love. It is love that- is expressed through us.
That love which becomes more important in each. Because it is, basically, which it is
encouraging to me. More important are these forces, these realities of love, strength,
intelligence, the self, a mere service station where things are distributed again.
An integral Yoga would be to return to a very simple yoga: be open to life, discover those
deep realities that make us live: the mind that makes us tick, the love that animates our
lives, the force behind our entire existence ; and be smart channel partners delivered all
this work to express this truth, this reality, this love constantly in the world. Strangely
enough, this is what gives fullness, not the accumulation of knowledge and preserve
things. In the centrifugal direction where life is most states, where reality is clearer, more
vivid and imposes a more direct way.
What comes a time when we have to do contemplative people? Well let's do it !, !, it's
also fun!What we do not want to do anything, just lie down ?: if we have no strict
obligation tumbmonos and peace !, and enjoy the fact that they are lying! But beware !!,
if we have obligations, if we require family, social, religious or type imperatives that are,
first are the imperatives, because they meet an obligation to a higher level.
As we have already said above, we must never lose the common touch, the clear
reason that illuminates everything. But this does not mean we have to cuadricular our
life through reason, the regulations, the will, discipline and turn everything into a system
of more or less civilized headquarters. Life is for living in a free way, even the life of

society, including regulatory life.

We can only find this freedom, if not cuadriculamos inside us, if we learn to breathe
freely inside. We feel with ease, although outside the paper have to do a, b, or c to be at
nine this site, and sign so many papers, and subject us to wait to pass other if we want
to cross the street.
EXERCISES NIGHT
At night special practices, only, if possible, a time of prayer, a moment of meditation and
a moment before sleep awhile self-conditioning and hindsight. And nothing else.
Altogether fifteen minutes or twenty. The practice of meditation and prayer before dinner.
And the practice of retrospection and self-conditioning, when one is in bed, at the same
time they go to sleep.
If you want to also practice relaxation, because it has a very hectic and stressful life that
makes it difficult digestion, very well. Then they take fifteen minutes before lunch at
noon. And for relaxation, once you have achieved a sufficient degree of depth, of
tranquility, relaxation in the physical and emotional level and is beginning mental, to also
take advantage of auto-suggestion on the quality that is trying to acquire.
END
It is, in summary, two sessions a day half an hour at most. It's not much. Can be done.
And if one day you have less time, he left in peace. Just as if he realizes that he is
looking for an excuse not to. Tell clear oneself. The clearer, more awake and be sincere
with oneself, the better. No explanations tread half. Take responsibility for what you say,
especially one being behind what he says. I do not do because they do not feel like it.
Great! I do not do it because I have a hurry. Verygood! This will not harm the work,
because this way of approaching the problem truthfully, directly, automatically produces
a sense of obligation to do it later. The fact of coping fully consciously and deliberately
not harmed. We never mistake. Let's face it. Do not be rigid. That is the good will, the
willingness to make time move forward even without realizing it. Sometimes we walk
when we feel that we do not advance.
Some people can do very well control system, but generally much more abundant the
number of persons whom a system of rigid control stifles them or not do well. These
people better that rely on the feel, to cultivate positive experiences. Extend the
experiences that consist of meditation, concentration in yoga postures, etc., lengthen
again repeated during the day, "mantras", the prayer, the presence of God. This will
produce a state and that this state will lead to practice. Actually one does not force fists
progresses, by dint of his own will, working. There is something that pushes from
behind, pushing him over. A collaboration work within given: we are not alone at work;
We do something, but someone works in us to express and function better. The work is
divided ever more productive. Learn to be a good partner and things will go well.