Self- Realization Fellowship Lesson "Thy Self-realization will blossom forth from thy soulful study" • Copyright 1954, 1956 by SELF-REALIZATION FELLOWSHIP • Copyright renewed 1982, 1984 by SELF-REALIZATION FELLOWSHIP 3880 San Rafael Avenue, Los Angeles, California 90065
S-1 P-23-A PARAMAHANSAYOGANANDA, Founder All Rights Reserved (FOR MEMBER'S USE ONLY)
SRF HONG-SAU TECHNIQUE OF CONCENTRATION "Through meditation 1 shall stop the storm of breath, mental restlessness, and sensory disturbances that rage over the lake of my mind. Yogananda TECHNIQUE: 1.
Sit in the me ditation posture, with spine erect. The hands, with palms upturned, should rest comfortably on the thighs where they join the abdomen. This position helps to check any tendency of the torso to lean forward.
2. With the eyelids either closed or half open, turn the eyes upward so that the gaze converges at the Christconsciousness center or spiritual eye in the forehead between the eyebrows. 3. Mentally watch, i.e. , become aware of, the continuous inhalation and exhalation of the breath with the same detachment that you would feel if observing another's breathing. Do not attempt to regulate the flow of the breath in any way; merely observe it. This practice helps you to transfer the sense of I-ness away from the body; and to become, like the soul, a "silent witness" of bodily activities. 4. As the breath flows in, mentally (not audibly) say "Hong." As it flows out again, mentally say "Sau." ("Hong" and "Sau" are two sacred Sanskrit chant words possessing an astral vibratory connection with the incoming and outgoing breath; a literal translation is "I am He.") 5. During any intervals when the breath may cease of its own accord to flow, concentrate on and enjoy the peace you feel during that breathless state.
S-1 P-23-A
2
KEY POINTS: 1.
Prior to the practice of the technique of concentration, practice the SRF Recharging Exercises (Lesson 8-A) to free the body of inharmonies and local tensions.
2. Establish yourself comfortably in the meditation posture, and then sit very still. Don't move a muscle. Try consciously to relax each part of the body; make a mental check every now and then throughout your practice to be sure the body is really relaxed. 3.
Before starting, Hong- Sau, practice the following breathing exercises six to twelve times: Inhale to a count of 20; hold the breath to a count of 20; exhale to a count of 20.
If 20 is too long a count for you, then inhale, hold, and exhale the breath to a lesser count. Whatever the count, it should be the same for inhalation, for holding the breath, and for exhalation. 4. After practicing the breathing routine described in the preceding paragraph, inhale, tense the entire body, throw the breath out (i. e. , expel the breath in a double exhalation, "huh, huh") and relax. Repeat this exercise six times. It is a wonderful preparation for the practice of the Hong-Sau Concentration Technique. 5.
Offer a prayer from your heart to God and the Gurus.
6.
Keep the mind calm. This is important for successful practice.
7. With the eyelids still closed (or half open), keep looking upward throughout the practice of the technique. It is necessary to check yourself on this because the eyes have a tendency to lower their gaze after a time. 8. Throw the breath out before beginning the concentration technique, so that you can start with the incoming breath and the chant word "Hong. " 9. If you have difficulty in remembering to chant ''Hong" with the incoming breath and "Sau" with the outgoing breath, the following practice may be found helpful. Move the right. index finger toward the palm of the hand when the breath flows in; when the breath flows out again, let the finger resume its original relaxed position. The slight physical movement of the finger has nothing to do with the technique itself; it serves merely as a memory jog for keeping the correct sequence in chanting "Hong" and "Sau. "
S-1 P-23-A
3
10. Calmly watch the breath; have no care whether it flows in or out or not at all. Do not in any way use mental will or force to hold the breath, or to send it out or in. 11. Chant "Hong" and "Sau" mentally only. Don't move the tongue, mouth, or throat while practicing. (It is necessary to make a point of not doing so, as one can easily move these parts without realizing it. ) 12. Let the chant follow the natural impulse of the breath to flow in and out. Don't regulate the breath to conform to the chant. (One often tends to do this unconsciously. 13. Be keenly attentive to what you are doing; concentrate on the breath, the chant, and the feeling of peace that comes with the correct practice of this exercise. 14. Particularly enjoy, during the intervals between each inflowing and outflowing of breath, the peace of breathlessness. Never force it, or attempt to extend it by any exertion of will. 15.
Practice a long time for best results.
16. At the end of the practice, expel all breath from the lungs and enjoy the breathless statefor as long as you can without discomfort. Repeat three times. 17. To get up immediately after practicing this or any other SRF concentration technique is like kicking over a pail that you have just filled with milk. Sit and pray a long time afterward, or go deep in meditation to expand your awakened awareness of God's presence. AFFIRMATION Breath is the cord that ties my soul to the body. In breathlessness I find my soul free to unite with Thine Omnipresence within and beyond my body. The storm of breath causes ripples of sensations and thoughts. I will stop the storm of breath that the lake of my mind may reflect the perfect image of Thy face.
