Ab bistar par ek aaraamadaayak sthiti len...

apanee peeth ke bal bistar par jitana ho sake

aaraam se leten, apane shareer ke sabhee hisson ko dheela... halka... aur mukt rakhen. shaant
aur sahaj rahen. apanee aankhon ko halke se band rakhen. ab ham abhyaas shuroo karate
hain...jaise-jaise aap ise karate jaen, apane bheetar kee bhaavanaon par dhyaan kendrit karen.
jitana ho sake bhatake hue vichaaron se bachen aur bistar par shaant, sthir rahen. shareer kee
atirikt gatividhiyon se bachen. ab apane shareer ko bilkul dheela..halka..aur aazaad kar len.

1. apanee daahinee mutthee ko baandhen...jitana kas kar pakad saken...kasakar aur kas
len...achchha hai...apanee hathelee kee maansapeshiyon ke bheetar jakadan ya tanaav ko
dekhen...ise kuchh samay ke lie pakaden aur dheere-dheere chhoden... yah pooree tarah se
dheela aur halka hai...apanee ungaliyon ko pooree tarah se svatantr aur halka rahane den...ab
apane bheetar sukhadaayak sanvedanaon ka nireekshan karen...apanee hathelee mein
halkepan ko mahasoos karen...achchha hai...poore shareer ko dheela aur halka
rakhen... .shaant aur tanaavamukt rahen. ise phir se doharaen... jitana jor se aap pakad sakate
hain ise dabaen... ab bheetar tanaav ka nireekshan karen... dheere-dheere ise chhoden... ise
mukt aur halka banaen... apane bheetar sukhadaayak halkepan ko mahasoos karen aur
tanaavamukt rahen. svatantr roop se aur dheere se saans len.

2. ab...apanee baeen mutthee ko band karen...ise kuchh der tak dabaakar rakhen...tanaav
mahasoos karen aur dheere-dheere ise dheela, halka aur mukt karen...andar kee sukhadaayak
anubhooti ko dekhen aur shaant aur tanaavamukt rahen. abhee bhee adhik aaraam se rahen...
poore shareer ko dheela aur halka rakhen. ise phir se doharaen... aur adhik majabootee se.
tanaav ko mahasoos karen aur dheere-dheere ise chhoden...ise dheela aur halka
banaen...andar kee sukhad anubhooti ka nireekshan karen aur shaant aur tanaavamukt
rahen...shareer ko aur bhee adhik halka aur mukt rakhen...andar kee bhaavana par dhyaan
kendrit karen.

3. ab donon mutthiyon ko ek saath baandh len...jitana kas kar baandh saken...tanaav mahasoos
karen aur dheere-dheere unhen chhoden...antar dekhen...apanee hathelee mein halkaapan
mahasoos karen aur tanaavamukt rahen. ise ek baar phir se karen, halkepan ka nireekshan
karen...ise pooree tarah se dheela aur halka banaen...andar sukhadaayak sanvedanaon ko
mahasoos karen aur tanaavamukt rahen. ab shaant aur tanaavamukt rahen... apane haathon
mein badhate halkepan ko dekhen aur tanaavamukt rahen, aur bhee adhik aaraam se.

4. ab apanee mutthiyaan baandh len aur apanee baanhon ko mod len... apanee baanh kee
maansapeshiyon ko kas len... jitana ho sake utana kas len... apanee baanh kee
maansapeshiyon kee jakadan ko mahasoos karen... unhen dheela aur halka karen... apane
haath seedhe rakhen svatantr aur halka... apanee baanh kee maansapeshiyon ke bheetar
prakaash kee bhaavana ko dekhen... apane haathon mein halkaapan mahasoos karen... aur
tanaavamukt rahen... apane shareer ke bheetar kee bhaavana par dhyaan kendrit karen aur
tanaavamukt rahen. ise dobaara doharaen... tanaav par dhyaan den aur dheere-dheere unhen
aaraam den... unhen svatantr aur halka banaen... bheetar halkaapan mahasoos karen... aur aur
bhee adhik aaraam karen... poore shareer ko dheela aur halka rakhen. shaant aur tanaavamukt
rahen...adhik se adhik aaraam karen, phir bhee...aage.
5. ab apane haathon ko jitana ho sake utana kasakar seedha karen, apane shareer ke bagal
mein... aur bhee adhik... apane haathon ke peechhe... apanee bhujaon aur agrabaahuon ke
peechhe kee maansapeshiyon mein tanaav mahasoos karen. ab phir se unhen dheela aur
halka kar den....pooree tarah se mukt kar den aur bistar par gira den....andar kee sukhadaayak
anubhooti ko gaur se dekhen aur tanaavamukt ho jaen. ise phir se doharaen... achchha hai...
tanaav mahasoos karen aur unhen dheela aur halka banaen... bheetar kee halkaapan dekhen
aur tanaavamukt rahen... aur adhik shaant rahen aur shareer ko pooree tarah se sthir aur halka
rakhen... apane andar aur adhik sikoden bistar, apane haathon mein badhatee roshanee ka
nireekshan karen...

6. ab apane maathe par sikoden... apanee bhaunhon ko oopar kee or dhakelen... jitana kas
saken... apane maathe mein tanaav mahasoos karen... aur dheere-dheere ise shaant karen...
ab apane maathe mein aaraamadaayak anubhooti ka nireekshan karen aur shaant rahie. ek
baar phir se karo... aur bhee... kas kar karo. tanaav ko mahasoos karen aur dheere-dheere ise
shaant karen... halkaapan dekhen... shaant aur tanaavamukt rahen... poore shareer ko dheela,
halka aur mukt rakhen. ise dobaara doharaen... aur bhee adhik... tanaav mahasoos karen aur
dheere-dheere ise chhoden. sukhadaayak anubhooti ka nireekshan karen aur tanaavamukt
rahen... shaant aur tanaavamukt rahen, poore shareer ko dheela aur halka rakhen.

7. ab apanee bhaunhen sikoden...jaise ki aap kisee ko dekhakar bhaunhen sikod rahe

hon...apanee bhaunhon ke beech tanaav mahasoos karen...aur dheere-dheere ise shaant
karen...apane maathe par halkaapan mahasoos karen...aur tanaavamukt rahen... ..abhee bhee
adhik shaant aur tanaavamukt rahen... ek baar phir se karen...kasakar...tanaav ko mahasoos
karen aur dheere-dheere ise chhoden...shaant aur tanaavamukt rahen. abhee bhee adhik
aaraam hai.

8. ab apanee aankhon ko kasakar band kar len... tanaav ko dekhate hue unhen dheela aur
halka kar len. ab sukhadaayak anubhooti ka nireekshan karen... ise ek baar phir se karen...
tanaav ko mahasoos karen aur dheere-dheere ise chhoden. antar par gaur karen... shaant aur
tanaavamukt rahen. abhee bhee aur adhik aaraam... ise dobaara doharaen. achchha hai...
tanaav par dhyaan den aur dheere-dheere unhen mukt karen... sukhadaayak anubhooti
mahasoos karen aur tanaavamukt rahen, shaant aur tanaavamukt rahen... aur bhee adhik
gaharaee se aaraam karen.

9. ab apanee jeebh ko apane munh kee chhat (taalu) par sapaat tareeke se dabaen... apanee
jeebh ko lapeten nahin... ise jitana sambhav ho utana kasakar dabaen... apanee jeebh mein
tanaav ko dekhen... aur dheere-dheere banaen yah dheela aur halka hai...apana munh thoda
kholen aur apanee jeebh mein sukhadaayak anubhooti mahasoos karen...aur nishchint rahen.
ise dobaara doharaen... tanaav mahasoos karen aur dheere-dheere ise dheela karen... antar
dekhen. shaant aur tanaavamukt rahen, gaharaee se tanaavamukt rahen.

10. ab apane daanton ko jor se kaaten....jitanee jor se kaat saken. apane gaal kee
maansapeshiyon mein tanaav mahasoos karen... dheere-dheere ise dheela aur halka karen.
bheetar sukhadaayak anubhooti mahasoos karen aur tanaavamukt rahen. ise dobaara
doharaen... achchha hai... tanaav mahasoos karen aur dheere-dheere ise chhoden. phir se
apanee maansapeshiyon se sukhadaayak halkepan par dhyaan kendrit karen aur tanaavamukt
rahen. abhee bhee aur adhik nishchint rahen... abhee bhee aur adhik nishchint rahen.

11. ab apane hothon ko ek-doosare ke khilaaph jitana jor se daba sakate hain dabaen, bheetar
ke tanaav ko mahasoos karen aur dheere-dheere unhen chhod den. unhen dheela aur mukt
karen... bheetar kee halkaapan dekhen aur tanaavamukt rahen... ise ek baar phir se karen...
achchha hai, tanaav ko mahasoos karen aur dheere-dheere ise chhoden. poore chehare ko
dheela, halka aur mukt rakhen... apane haathon se chehare tak phailatee sukhadaayak
anubhooti ko dekhen. gaharaee se aaraam karen... aur bhee adhik... vishraam mein aur bhee
gahare utaren.

12. ab apane sir ko aage kee or jhukaen aur apanee thuddee ko apanee chhaatee se chhoone
den... achchha hai... apana chehara daeen or moden... jitana sambhav ho utana kasakar aur
apanee gardan kee maansapeshiyon mein tanaav ka nireekshan karen. ab ise baeen or
moden....phir se beech mein le aaen...thodee ko chhaatee se lagaen...aur dheere-dheere ise
vaapas bistar par rakhen...ise dheela aur mukt kar den....pooree tarah se halka aur dheela .
bheetar sukhadaayak anubhooti ka nireekshan karen aur tanaavamukt rahen... poore shareer
ko dheela aur halka rakhen. shaant aur tanaavamukt rahen. ise dobaara doharaen... achchha
hai... ise daeen or moden... baeen or, tanaav ka nireekshan karen aur ise beech mein laen...
thuddee ko chhaatee se lagaen... aur dheere-dheere ise chhoden. ise pooree tarah se dheela
aur svatantr banaen...apanee gardan mein halkaapan mahasoos karen aur tanaavamukt rahen.
apane haath, chehare aur gardan mein aaraam mahasoos karen... shaant aur tanaavamukt
rahen... aur bhee adhik aaraam karen.

13. ab apane sir ko peechhe kee or jhukaen aur daen-baen ghumaen...achchha hai, tanaav ko
dekhen aur dheere-dheere ise chhoden. apane bheetar sukhadaayak anubhooti mahasoos
karen aur tanaavamukt rahen... ise dobaara karen... achchha hai... ab apanee gardan aur
chehare par halkaapan mahasoos karen... tanaavamukt rahen. poore shareer ko dheela aur
halka rakhen.

14. ab apane kandhon ko ek chaap kee tarah oopar kee or jhukaen...jitana kasakar aap kar
sakate hain...aur adhik...apanee maansapeshiyon mein tanaav mahasoos karen aur dheere-
dheere use chhoden...antar mahasoos karen...shaant rahen aur aaraam se... shareer ko dheela
aur halka rakhen... ise dobaara doharaen... shareer ko dheela aur halka rakhen... ise dobaara
doharaen... abhee bhee aur... tanaav mahasoos karen aur dheere-dheere unhen chhoden...
nireekshan karen bheetar sukhadaayak anubhooti aur nishchint rahen... aur bhee adhik
nishchint rahen.

15. ab apane kandhon ko peechhe kee or jhukaen...unhen apane bistar par dabaen...jitana
kasakar aap kar sakate hain...tanaav mahasoos karen aur dheere-dheere ise chhoden. inhen
pooree tarah se dheela-dhaala kar den. antar par gaur karen. apanee gardan aur kandhon mein
badhate halkepan par dhyaan kendrit karen... ise dobaara doharaen... tanaav ko mahasoos
karen aur unhen mukt karen... antar dekhen... aaraam karen... abhee bhee... aur adhik...
aaraam karen.

16. ab apane kandhon ko golaakaar tareeke se ghumaen...andar ke tanaav ko dekhen aur

unhen dheela aur halka banaen...sukhadaayak anubhooti mahasoos karen...ise dobaara
doharaen...jitana kas kar aap kar sakate hain...tanaav ko mahasoos karen aur unhen riha karo.
bheetar sukhadaayak anubhooti mahasoos karen aur tanaavamukt rahen. shaant aur
tanaavamukt rahen.

17. ab apanee peeth ke ooparee hisse ko oopar kee or jhukaen... tanaav dekhen... aur dheere-
dheere ise chhoden... apanee peeth kee maansapeshiyon mein halkaapan mahasoos karen...
ise dobaara doharaen... achchha hai... tanaav mahasoos karen aur dheere-dheere ise
chhoden... apanee peeth kee maansapeshiyon mein halkaapan mahasoos karen... ise dobaara
doharaen... achchha hai... tanaav mahasoos karen aur dheere-dheere ise dheela aur mukt
karen... apane kandhon aur peeth mein sukhadaayak anubhooti ka nireekshan karen... ..shaant
aur tanaavamukt rahen.

18. ab gaharee saans len aur apanee chhaatee ko phailaen...jitana sambhav ho sake...apanee
chhaatee mein tanaav mahasoos karen aur phephade dheere-dheere ise chhoden. bheetar
aaraamadaayak anubhooti ka nireekshan karen...halkee aur dheere se saans len...ab aaraam
se rahen. ise ek baar phir se karen... achchha hai... tanaav ko mahasoos karen aur dheere-
dheere ise chhoden. shaant aur tanaavamukt rahen...poore shareer ko dheela aur halka
rakhen.

19. ab apane pet ko hava (pet) se phulaen... aur bhee majabootee se... apane pet kee
maansapeshiyon mein tanaav mahasoos karen... dheere-dheere ise dheela aur mukt karen...
khulakar saans len... apane pet mein halkaapan dekhen …..aur tanaavamukt rahen…ise
dobaara doharaen…achchha hai…..tanaav par dhyaan den aur dheere-dheere ise chhoden.
nishchint rahen, aur bhee adhik nishchint rahen.

20. ab apane pet ko jitana sambhav ho sake andar kee or sikoden... aur tanaav mahasoos
karen... dheere-dheere ise dheela aur halka karen... antar dekhen... ise dobaara karen...
achchha hai... tanaav mahasoos karen aur ise dheere-dheere chhoden. shaant aur
tanaavamukt rahen... dheere aur halkee saans len. shaant aur tanaavamukt rahen.

21. ab apane pet kee maansapeshiyon ko jhatake se kas len... tanaav mahasoos karen aur
dheere-dheere ise chhoden... abhee bhee adhik aaraam karen, apane bheetar sukhadaayak
anubhooti ka nireekshan karen. ise dobaara doharaen... achchha hai... tanaav mahasoos karen
aur dheere-dheere ise chhoden. antar mahasoos karen... shaant rahen, nishchint rahen...
gaharaee se nishchint rahen... aur bhee adhik nishchint rahen.

22. ab apanee kamar se reedh kee haddee ke nichale hisse ko chaap kee tarah oopar kee or
jhukaen. tanaav ko mahasoos karen aur dheere-dheere ise seedha karen... antar dekhen...
bheetar sukhadaayak anubhooti mahasoos karen... shaant aur tanaavamukt rahen... gaharaee
se aaraam karen. ise dobaara doharaen... tanaav ka nireekshan karen aur ise dheela aur mukt
banaen... abhee bhee adhik halka karen... bheetar sukhadaayak anubhooti mahasoos karen
aur aaraam karen... gaharaee se aaraam karen... apanee soond kee badhatee roshanee par
dhyaan kendrit karen. gaharaee se nishchint rahen.

23. ab apanee jaangh kee maansapeshiyon ko kas len...jitana sambhav ho sake...tanaav

mahasoos karen aur dheere-dheere unhen chhoden...antar mahasoos karen...andar se
sukhadaayak anubhooti ka nireekshan karen...aur aur bhee adhik aaraam se rahen. poore
shareer ko dheela aur halka rakhen... apane bistar mein adhik sikuden... aaraam karen.

24. ab apanee ediyon ko neeche jhukaen aur apanee pindalee kee maansapeshiyon ko kas
len... andar tanaav mahasoos karen aur dheere-dheere unhen chhoden... unhen dheela aur
halka banaen... shaant aur tanaavamukt rahen... abhee bhee adhik aaraam karen... ise dobaara
doharaen …..tanaav ka nireekshan karen aur ise dheere-dheere karen. shaant aur tanaavamukt
rahen, gaharaee se tanaavamukt rahen.

25. ab apane pair kee ungaliyon ko oopar kee or jhukaen, apane pairon aur pair kee ungaliyon
mein tanaav mahasoos karen aur dheere-dheere unhen chhoden... pooree tarah se dheela aur
mukt karen... sukhadaayak anubhooti ka nireekshan karen aur gaharaee se aaraam karen...
shaant aur tanaavamukt rahen... ise dobaara doharaen …..antar mahasoos karen…..gaharaee
se aaraam karen…..adhik se adhik aaraam karen.

26. ab jitana ho sake pair kee ungaliyon ko neeche kee or jhukaen... tanaav mahasoos karen
aur dheere-dheere ise chhoden... antar dekhen... ise dobaara doharaen... tanaav mahasoos
karen aur dheere-dheere unhen chhoden. apane pair kee ungaliyon aur pairon mein
sukhadaayak sanvedanaon ka nireekshan karen. shaant aur nishchint rahen... gahan roop se
nishchint rahen... aur bhee adhik... nishchint rahen.

27. ab dheere-dheere gaharee saans len aur dheere-dheere chhoden. poore shareer ko dheela,
halka aur mukt rakhen. apane haathon, chehare, gardan, kandhon, chhaatee, pet, peeth,
jaanghon aur pairon mein badhate halkepan par dhyaan kendrit karen... apane bistar mein
adhik sikuden... gaharaee se aaraam karen... adhik se adhik aaraam karen... aage aur
aage....gahare aur gahare...aaraam karate jao...kuchh samay ke lie apane vishraam ka adhik se
adhik aanand lo....aaraam karo....gaharaee se aaraam karo...aaraam karo....aaraam
karo...aaraam karo.