The second principle – Live here and now, the third principle – Transform your body’s energy into the energy of your soul and the fourth principle – Keep your body’s energy potential high, cannot be followed if we neglect the first principle. This principle, which represents the motor of our vehicle of emancipation, is: Meditate daily. 

 Although meditation itself is sufficient for spiritual growth, we will advance far more easily if, along with meditation, we practice other kinds of exercises. Depending on the way they influence us, there are three types of exercises: physical, mental and  spiritual. 

There is no solid division here. The impact on any part of a human being, let us say the body, will also have an effect on the mental and spiritual part and vice versa. The exercises are divided into three sections, for each of them has a primary focus of influence on the physical, mental and spiritual aspects of a human being. We have to explain why the spiritual exercises are not automatically exercises for the soul. As we have already mentioned, the soul is complete and non-material. This is why there are no exercises that can influence the soul. When we say spiritual, we mean the exercises that remove the veil of ignorance between us and the soul. 

It is ideal when the program of exercises that we practice positively influences the entire trinity of a human being. During each exercise, we should take into account the influence it has upon the physical, mental and spiritual aspects of a human being if we want to progress in life. 

In the following diagram we can see a circle with a triangle in the center. The horizontal line of the triangle represents spiritual exercises, while the sides of the triangle represent mental and physical exercises. This circle represents the totality of exercising. The circle is also a symbol of the self-sufficiency and unity that a human being can attain when he/she properly develops the physical, mental and spiritual aspects of their personality. Unfortunately, most of the experts from the field of sports and physical education and all other systems of psychophysical development of people do not know the importance of this trinity. 

Diagram of the trinity

If exercises only develop the body without taking into account the quantity and quality of the energy of the person who is doing the exercises, and do not purify his/her mind as well, he/she will not get the most benefit from them, and moreover, they could even be destructive. Every sport, especially those of a competitive nature, exerts great stress upon the human psyche and body. If physical stress is not removed through breathing exercises, and if the chaotic experiences absorbed during the sport activity are not purified through meditation, the psycho-physiology of the sportsman becomes increasingly damaged with years. We should not be surprised that only very young people can be involved in sports professionally.

Very few young people have a strong enough psyche and body to resist the impact that sports have on them, even for a while. If sports experts were able to understand the importance of the “trinity” while training their athletes, sports would be very different today. Even older people would be able to engage themselves in sports, and who wins and who earns more money would not be the most important priorities. Sports would become what they should be – a source of pleasure that strengthens the spirit and body and something that connects individuals as well as entire nations. 

Let us return now to our exercises. There is no fixed boundary between these three groups of exercises. Physical exercises primarily affect the body, but they also influence the spirit of those who practice them. Mental exercises transform psychological energy, but they also positively influence the body and the spirituality of those who practice them. Meditation techniques directly remove mental impurity and consequently, we gain qualities of the soul such as happiness, freedom, love, etc. It is needless to mention the great and positive effect that this has on the body, which becomes stronger, healthier and under our complete control. Therefore, the impacts of the three groups of exercises are interwoven; only their focuses differ. 

In order to receive the full benefit of the exercises, we need to engage in a program of exercise from the very beginning. With the first group of exercises we strengthen and activate the muscles, bones, metabolism, circulation of fluids, the digestive and respiratory systems, inner organs – in short, the whole body. After the body attains physical dynamism and remains in such a state for some time, the raw energy needs to be transformed into a subtler form of energy that enables our consciousness to rise. This transitory phase is achieved with the second group of exercises. After we have completed the second level of exercises, by using our awareness in coordination with breathing, we are ready for the most important thing, and that is the purification of the mind. 

With breathing exercises and meditation, we bring our body and mind into a state of dynamic peace and joy that represents the crown of our practice. In this last phase our body and mind are at rest, bringing the whole of our being into a state of psychophysical regeneration. Now we have closed the whole circle, not neglecting any part of our being. After we finish our meditation, we are completely restarted and ready to face the world and to successfully deal with problems in our life. 

As time passes and we practice regularly, our life will be less and less burdensome, and more and more a source of happiness and inner peace. Wisdom will grow inside of us, while revealing to us our inner reality as well as the reality of the whole world around us. We will begin to understand our own mind, ego, intellect, emotions and body, and become the master of our own life. 

When we emerge from painful dreams and come to the reality of freedom and happiness, we will yearn to share such an awakening with others. Only when we feel the wonder of being awake will we be able to help others. However, be realistic: we cannot help anyone if he/she doesn’t want to be helped. Every human being has freedom; if someone wishes to continue sleeping that is his/her right. They too will have their moments of being awake, but sometime in the future. 

How do we do exercises? 

• During any kind of exercise, you should try to be relaxed. The intensity of the exercises will depend on your physical condition. Let us take, for example, running in place; if you are an athletic type, you can do it very intensively by raising your heels very high, and you can do it for a longer period of time. Those who are physically inactive, and are overweight, should adapt this exercise to their abilities, which means that they can walk in place instead of running. Therefore, you should be mindful of your limitations as well as your abilities.
• If you have a problem with certain exercises, you can skip them or adapt them to your abilities. All three groups of exercises should be performed in succession, as written in this book.

• It is best to do these exercises at least two hours after a meal, and always at the same time. In the morning after you get up, if you take an hour to do these three groups of exercises, you will feel their beneficial effects all day. The time around sunrise and sunset is the most appropriate for practice, for at this time the soul has its strongest influence on us. Generally speaking, anytime is good for good things, while there is no good time for bad things. You can also practice whenever the situation and your body allow you to do so.
• If you can spare one hour of practice a day then you will certainly embark upon a journey of success in all areas of life. Be persistent and patient and do not stop your practice – continuity is very important. If you stop your practice for an extended period of time, you will go back to the bottom of the psychophysical and spiritual ladder. You will lose most of what you had gained earlier through your discipline and practice – the next time you restart could be much harder.
• If you have very little time at your disposal, then just do meditation, for it is the most important.
• Spiritual exercises are mostly done in a sitting position, with legs crossed. While seated, in order to lessen the tension in the legs and the back, put something soft under your buttocks; its height should be adjusted appropriately. Try a few things until you find an appropriate thickness for the cushion you will be sitting on.
• You can sit in a chair as well; it is important that your back is straight, but even this is not necessary if you are, for a certain reason, unable to do so. If you have serious problems with your back, you can lean on something or lie down.
• If you are already engaged in some kind of sports (running, swimming, martial arts, dance, etc.), and you have just come from training, it is not necessary to do physical exercises. Do only the mental and spiritual exercises and you will reap the full benefit from the sports you do.
• If certain circumstances (traveling, illness, etc.), do not allow you to practice in a natural way, do them in your mind, dedicating the same amount of time to them as usual. We reap multiple benefits from mental exercises, and one of them is the habit and the need for the practice. You can practice some breathing and meditation exercises discreetly and under almost any conditions. For example, while driving a car you can practice abdominal breathing or, moreover, you can drive a car with full concentration and in a meditative way. Of course, while driving you should not close your eyes, but you should be aware of your reactions and what is going on around you. Tell yourself, “I will not take the things and events around me personally; I want to know how and why I react in a certain way.” Consider this as a kind of mental training through which you want to decipher the true reasons for the way you think and the way you behave emotionally and physically. Use analytical, conscious thinking that we mentioned in the chapter that talks about emptying the mind.
• We should be fully aware not only while driving a car, but also during any other activity. If you eat, enjoy and feel the taste of the food. We are usually aware of the first and last morsel of food, and everything that comes in between is done automatically and unconsciously, for ongoing thoughts have transported us from the present moment to some other places and other events within our mental world. From now on tell yourself, “I want to enjoy life and I want to be conscious of everything I do. I want to smell, hear, see myself and the whole world fully. I have wasted enough of my precious time while living unconsciously. With every new day my body comes closer to death, but from now on, through conscious living I will reveal my true being whose existence cannot be impaired by any force in the universe.”

Warning – Disclaimer 

As with all exercise programs, when using this book’s exercise program, you need to please use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any EXERCISES; you are performing them at your own risk. the author of this book will not be responsible or liable for any injury or harm you sustain as a result of following this book’s exercise program. Please, just use common sense and listen to your body and mind, and you will be always on the right path to success. 

 P EXERCISES

1. Massaging the entire body
2. Circling the hips
3. Circling the arms
4. Circling the elbows
5. Exercising the fingers
6. Exercising the neck
7. Circling the knees
8. Running in place
9. Squatting
10. Performing pushups
11. Stretching in a sitting position
12. Performing a half-butterfly
13. Performing a full butterfly
14. Performing crunches

Warm up the palms of your hands by rubbing them together. Place the warmed palms of your hands on your face and, with circular movements, gently massage your cheeks and eyes. After that, firmly pass your fingers through your hair and massage your scalp. Continue to massage the temples, nose, lips and chin with your fingers, not forgetting any part of your head. Finish by massaging your earlobes between the thumb and index finger. The center of relaxation is located in our earlobes, and by massaging them we bring ourselves to a state of relaxation.

The neck is the next part that we massage in a similar way to the head. Massage the fingers of the right hand, fist, wrist, forearm, elbow, upper arm, shoulder, armpit, right shoulder blade (with the right hand gently push the left hand as far as possible), backbone and the right side of the chest. In the same way, massage the left side, finishing with the left side of the chest. Massage with love. Touch is pleasant to every part of our body. Let us offer this to it.  

Massage the back as far as you can reach. The abdominal part is the next step. Again freely massage your chest and completely massage the front and back sides of the upper body. After massaging all lower parts of the torso, we move to the legs. While standing on our left leg, we massage the toes of the foot, the underside of the foot and the heel.After that, while standing on both legs, we rub the left ankle, the whole lower leg, knee, upper leg and thigh muscles. Massage the right leg in the same way (those who have difficulty standing on one leg may do foot massage while sitting).

Sttanding position, hands on the hips. We circle seven times in one direction and seven times in the other direction. While circling your hips try to keep your head from moving.

Standing position, legs spread apart to the width of the hips. With arms outstretched, make circling movements, as wide as you can, with your arms; seven times in one direction and seven times in the opposite direction.

Standing position, with the arms outstretched to the sides and parallel to the ground. We circle the lower arms seven times clockwise and seven times counter-clockwise.

Standing position, arms outstretched to the front with palms facing down. We open and close our fists by flexing our fingers as far as possible, after which we close them tightly into a fist. This is one cycle. Do seven cycles. Without lowering our arms, we turn our palms face up and do another seven cycles of opening and closing the fists.

In a standing position we move our head to the front and to the back, then left to right and then side to side. We do each exercise seven times. Gently circle your head seven times in one direction and seven times in the other.

Standing position, legs together and slightly bent. Hands are resting on the knees and the back is straight. Squatting down slightly, we circle our knees seven times to the right and seven times to the left. During the exercise the feet remain flat on the ground

Run in place for thirty seconds. Gently run while counting to yourself from one to ten, then increase the speed of running while counting from ten to twenty, and finish the exercise by gently running while counting from twenty to thirty. Perform up to seven repetitions of this exercise. (The intensity of running and the level to which you raise your knees should be in accordance with your own physical condition). 

Standing position, legs spread apart to the width of the hips. We stretch the arms in front of the body, parallel to the ground with palms facing down. While exhaling we squat down, and while inhaling we stand up, raising our arms above our head. Without pausing we continue this exercise while trying to harmonize the movements of the body and arms with our breathing. Do seven cycles of squatting.

We lie on our stomach with our hands aligned with our shoulders. The weight of the body should be on the palms of the hands and on the toes. The body stays in line while we push ourselves up and down with the strength of the arms. While we push ourselves up, we exhale, and while coming down we inhale. Do seven push-ups. For those who cannot do push-ups in this way, they may be done on the knees instead of the toes.

Sit with legs outstretched. Arms are at rest and are placed on the thighs; the upper part of the body is straight. While inhaling, we stretch our hands high above our head and stretch our upper body. While exhaling, keeping our back straight, we lean forward until we are able to grasp our feet. While holding our breath, we relax in this position. While inhaling, and with hands stretched above our head, we stretch upwards again. While exhaling, we return our hands to our thighs. This is one cycle. Do three cycles and in the third cycle, while breathing normally, remain in the bent position for a while.

Sit with your spine straight. While breathing normally, bend the right leg and place the right foot on the left thigh as close as possible to the hip. If this position is difficult, you may place your foot on the floor along the inner side of the thigh. With your left hand, gently move your knee up and down seven times. Switch legs and now move your left knee up and down seven times. This is one cycle. Do three cycles.

Sit with your spine straight. Hold your toes and bring the soles of your feet together, heels close to your body. Gently move your knees up and down seven times. Take a short break and relax the knees for a few seconds. This is one cycle. Do three cycles.

Lie down on the ground, with legs slightly bent and feet brought together. Interlock your fingers and support your head with them. Do not pull your head or neck up during the exercise because that could place extra strain on the spine. Your head and neck should be resting on your hands. Not touching the ground, gently lift the upper back with your abdominal muscles. The lower part of the spine should remain on the ground at all times. The upper body should be lifted several inches from the ground. During the practice, the body is relaxed, except for the abdominal muscles that are in contraction at the time of the upward movement. Do seven contractions and after that rest for a while with the upper part of your body and head on the ground. This is one cycle. Do three cycles. During contraction of the abdominal muscles, exhale loudly and during their relaxation, inhale loudly.

After a third cycle of crunches, lie on your back and draw your legs to your chest and grasp them with your arms. Remain in this position for half a minute while relaxing our abdomen and whole body. During relaxation always breathe slowly and deeply (through the nose).

Note – If crunches or any other exercises do not feel right for you feel free to find some alternative exercises on the internet or somewhere else. For instance, instead of the crunches you can do the plank exerciser as shown below.

T EXERCISES

1. The spinal twist
2. Cobra
3. Half shoulder stand
4. Plow
5. Cat
6. Rabbit
7. Abdominal breathing exercise

Starting position: Lie on your back

Concentration: On the spine

Breathing: Synchronized with the movements

Number of repetitions: Three times on each side 

Procedure: Bend your legs and draw your feet close to your buttocks. The soles of your feet are on the floor. Spread your arms out in line with your shoulders, with the palms of the hands turned upwards. Inhale deeply and while exhaling, move both knees to the right and to the ground. At the same time, move your head gently to the left. With inhalation, with the help of the abdominal muscles, gently move your legs and head back to the center. With exhalation move your legs to the left and head to the right. While inhaling, move  back to the center.  During the twist, your arms should remain in contact with the ground. Head and legs are moving at the same time in opposite directions and in coordination with the breathing. 

Benefits: Relaxes the neck and deepens breathing. Increases the flexibility of the spine and positively influences the digestive system. If done in bed just before sleeping, this exercise improves regeneration of the spine during sleep. 

Warning: You should not practice this exercise if it causes pain in your spine or any other part of the body.

Starting position: Lie on your abdomen

Concentration: On the spine

Breathing: Synchronized with the movements

Number of repetitions: Three times

Procedure: Lie on your abdomen, with the palms of your hands to the sides at the level of shoulders. Your chin is touching the ground. Your feet are stretched and slightly apart. With inhalation, while keeping hips on the ground, move your upper body up and toward the back with the help of your hands. Move your head to the back as well, but only to a point that is comfortable. Stretch your spine evenly, and turn your gaze upward. While holding your breath, relax your spine, neck, face, abdomen, legs, whole back, feet, etc. – the whole body is relaxed. Keep this position as long as you feel comfortable. With exhalation, move back down to the ground. When you first start practicing the cobra do it for a short time, but with time you can increase its duration.

Benefits: Removes pain in the spine, especially that which is caused by sitting for long periods of time or lying. Positively influences the kidneys, liver and digestive system. Within the mind, it balances passion, anger, egoism, fears, etc., and increases energy potential.

Warning: With this exercise, as well as with all others, the rule is that you should not perform it if it causes pain in any part of the body. You should not force this exercise in any way, especially at the beginning; we must not stretch too much or hold our breath for too long. Those who suffer from heart disease or high blood pressure should not hold their breath during this exercise. For such individuals, it is better to practice this exercise dynamically, synchronizing the breath, or to keep the upper (cobra) position while breathing normally

Starting position: Lying on the ground

Concentration: On the whole body

Breathing: Synchronized with the movements, and normal in the inverted position

Duration: Up to 10 minutes 

Procedure: Lie on your back. Your arms are stretched at the sides of your body. While inhaling, bend your knees and lift your legs and buttocks. Support your hips with your hands. Your elbows are on the ground, as close to one another as possible. Stretch your legs upward. Relax the muscles of your feet, legs and buttocks. Continue to relax the whole body while breathing normally; remain in this position as long as you feel comfortable. While exhaling, bend your knees towards your head and gently lower your buttocks and legs into the starting position.

Benefits: Regenerates the whole body. Harmonizes the work of inner glandular secretion. Dispels stress and depression. The flow of blood and lymph from the legs to­wards the head has a benefi­cial effect, especially in the case of enlarged leg veins, and swollen and tired legs. The muscles that constantly keep the body and organs op­posed to gravity finally have a chance to rest. Note: As with all exercises, remember that if it doesn’t feel good, skip it or adapt it to your abilities. Don’t forget to breathe and have fun!

Starting position: Lying on the ground

Concentration: On the whole body

Breathing: Synchronized with the movements, and normal n the final position

Duration: Maximum three minutes 

Procedure: Lie on your back. Your arms are stretched at the sides of your body. While inhaling, bend your knees and lift your legs and buttocks. Support your hips with your hands. While gradually exhaling, lower your legs to the ground and behind your head. Breathing normally, remain in this position as long as you feel comfortable. If you are not limber enough, you can support your stretched legs with a raised object. In the final position, you can either stretch your arms away from your legs or grasp your toes with your hands. 

Benefits: Increases flexibility of the spine, back muscles and legs. Activates higher energy centers in the chest and neck areas. Increases self-control and self-awareness. Positively influences the pancreas and digestive system, and it is recommended for those who suffer from diabetes. 

Warning: Those suffering from high blood pressure should not practice this exercise. If this exercise produces pain in the spine, neck or any other part of the body, you should avoid it or modify it according to your abilities.

Starting position: Sit on your heels

Concentration: On the spine

Breathing: Synchronized with the movements

Number of repetitions: Minimum one cycle 

Procedure: Sit on your heels. Your hands are relaxed on your thighs. The spine is straight and relaxed. While inhaling, lift your arms straight in front of you at the level of your shoulders, with the palms of your hands facing down. Keeping the spine straight, raise yourself up and stand on your knees. (Raising the arms and coming to a kneeling position take place simultaneously). While exhaling, bend the upper body forward until you are in a position to support yourself on your knees and the palms of your hands. Your arms and your legs are perpendicular to the ground. Continuing to exhale, arch your spine upwards while lowering your head toward the ground. Your gaze is fixed on your navel. While inhaling, flex your spine in the opposite direction and lift your head up. Gaze upwards and stretch your chest. The whole spine is stretched, and the abdominal muscles are relaxed. Repeat this movement of the spine three times in coordination with your breathing. While inhaling, and with arms outstretched, go back to your knees. While exhaling sit back on your heels. This is one cycle.

Benefits: Improves flexibility and health of the whole spinal cord. Positively influences the digestive system and lessens menstrual difficul­ties. Helps open the central channel of energy located within the spinal cord and hence, accel­erates spiritual growth.

Starting position: Sit on your heels

Concentration: On the whole body and the forehead

Breathing: Synchronized with the movements

Number of repetitions: One to three times 

Procedure: Sit on your heels. Your hands are relaxed on your thighs. The upper part of the body is straight and relaxed. While inhaling, lift your arms above your head. While exhaling, with your spine and arms straightened, bend from your hips to the front. In the final position, your arms and your forehead are on the ground. While breathing normally, stay in this position for a while. Relax the whole body, especially the shoulders, the neck and the spine.

Benefits: Increases the flow of blood to the head, and hence improves the functioning of the brain, eyes, and auditory organs. Dispels depression and improves concentration. The whole spine and spinal muscles are relaxed and breathing becomes deeper. The digestive system is massaged through the abdominal breathing practiced in this exercise. 

Warning: Those suffering from high blood pressure should not practice this exercise. If you feel pain or weakness during this exercise, you should avoid it

Starting position: Lying on your back

Concentration: On the abdomen and diaphragm 

Breathing: According to the exercise

Number of repetitions: Seven times 

Procedure: Lie relaxed on your back with arms outstretched, and your legs apart a little more than the width of your hips. Your eyes are closed, the body is relaxed, and breathing is through the nose. Pay attention to the extent of expansion and contraction of the chest and abdomen during normal breathing. After you have become aware of your normal breathing, while inhaling, lift your arms above your head, and keep moving them until they touch the ground behind your head. While exhaling, bring your arms back to the starting position.

The movement is slow, and breathing is synchronized with it. After seven inhalations and exhalations, lower your arms to the sides of your body and observe the impact of the exercise on the body. Your breathing is deeper and your chest and abdomen are moving with greater capacity. If you do the exercise properly, you will notice the movements of the diaphragm while breathing and especially during inhalation. When we use our diaphragm during breathing, such breathing is called abdominal breathing. Use deep abdominal breathing during the exercises, and also in everyday life.

Comment: When we yawn we use the diaphragm.

Benefits: Endows the body with addi­tional vital energy, teaches proper breathing and represents an optimal introduction to the spiritual exercises.

Warning: Those who do not want a long and healthy life should not practice this exercise.

1. Relaxation exercise
2. Exercise for the control of vital energy
3. Exercise for the awakening of energy
4. Meditation with beads on a string 

Position: Lying position is recommended

Concentration: On the whole body

Breathing: Deep abdominal breathing

Duration: Minimum one minute

Procedure: Choose the position that is most appropriate for you, depending on the time, situation and your personal disposition. After you feel comfortable in the chosen position, close your eyes, relax your forehead and eyelids. Breathe deeply and quietly through your nose. Feel the whole body, let it relax, from the toes to the top of the head. Be aware of every part of your body, and gradually and consciously relax the whole body.  

Warning: Those who do not want to get rid of the negative impact of stress should not do this exercise.  

Benefits: Liberates us from stress, and leads to physical and mental relaxation. The relaxation attained by this exercise facilitates a more efficient performance of other exercises, especially meditation. You can do this exercise in everyday life, and use it if you are exposed to any kind of stress.  It will help you maintain self-control and help you react properly in all life situations.

Starting position: One of the sitting positions is recommended

Concentration: On the process of breathing

Number of repetitions: Each side a minimum of five times 

Procedure: Sit comfortably with your back straight. Your arms are relaxed on your knees. The thumb and the index finger are connected to form a circle, and the other three fingers are relaxed and gently extended. Concentrate on breathing normally for a minimum of one minute.

Lift your right hand and place your index finger and middle finger slightly above the center between your eyebrows. With your thumb, close your right nostril. Breathe deeply and silently through your left nostril, a minimum of five times. Open your right nostril and with your ring finger close the left nostril. Breathe deeply and silently through your right nostril, a minimum of five times. Lower your hand to your knee and become aware of normal breathing for at least one minute.

Benefits: This breathing exercise purifies the blood and respiratory system. Deep breathing replenishes the blood with oxygen and brings an additional supply of vital energy to the whole body. With conscious regulation of breathing through the left and right nostril, we balance the inner energy, nervous system, as well as the left and right hemispheres of the brain. It is an excellent introduction to meditation.

Warning: At the beginning, do fewer repetitions, but with time you can increase the dura­tion of this exercise as long as you want.

Starting position: One of the sitting positions is recommended

Concentration: On the spinal cord

Breathing: In accordance with the exercise

Number of repetitions: Three cycles, each with seven repetitions 

Procedure: Sitting comfortably, relaxed, with your back straight, inhale deeply and hold your breath. Continually and vigorously contract and relax your anal muscle. During each contraction of the anal muscle, feel a wave of energy rising from the bottom of the spinal cord to the top of your head. Breathe out after seven repetitions and relax the whole body. This is one cycle. During this exercise your concentration is focused along the whole length of the spinal cord.

Benefits: Awakens inner energy, deepens meditation and dispels depression and a negative disposition. Intensifies the purification of the deeper layers of the mind, and hence accelerates the transformation and emancipation of the personality.

Starting position: Sitting position is recommended 

Concentration: On the word(s) chosen to be uttered, also called a mantra (such as: love, peace, I am freedom and happiness, I am the spiritual soul; or, if you are religious, use holy words from your own religion, such as: Yahweh, Jesus, Allah, Buddha, amen, I am divine light, I am a divine soul; etc.). I personally just repeat the vowels A-E-I-O-U but you may change the order of those vowels to your liking or in accordance with your language. 

Breathing: Normal 

Duration: Minimum one minute 

Procedure: Sit comfortably with your back straight. The left hand is relaxed on the left thigh with the palm of the hand facing up. With your right hand count the beads, as shown in the picture. The beads are moved with the middle finger of the right hand, but not necessarily. Remember, ET Praxis is not a dogma and so set your hands and turn the beads in the way that is most comfortable for you.

Close your eyes and relax the whole body, from the toes to the top of the head. Inhale and exhale deeply a few times. Repeat loudly the word or sentence that you wish to use in meditation three times. After this, continue within yourself to mentally repeat the chosen word or words. Every time you repeat the word(s), move one bead. Focus mentally on the repeated word(s). Do not pay attention to thoughts that appear in the mind. Pay attention to the mentally repeated words and ignore everything else. 

When you notice that your attention has wandered away, and that you have lost concentration on the word(s) being repeated mentally, without any mental commentary just resume concentrating on the words. All that is important during the meditation is paying attention to the words and staying relaxed; everything else is unimportant. 

The thoughts and associations that may appear in the mind are okay. Do not blame yourself, do not try to suppress them, just relax and go back to the practice. Whatever happens in your mind, just let it go. After you have moved all the beads in repetition, and have arrived at the crown bead, you have finished one round. After this, begin the next round of turning the beads. Since the beads are fingered in an automatic manner, they allow you to keep track of how many times you repeated your mantra (chosen words). From time to time, deepen the breathing and confirm that your body is still relaxed. 

When you have finished the last round of meditation, again repeat aloud three times the word(s) that you have been repeating mentally. Afterwards, set the beads aside, warm up your hands by rubbing them together, and place them on your face. Gently massage the muscles of the face and eyes. Lower your hands to your knees and open your eyes; the meditation is complete. 

Additional note: If you find it difficult to maintain concentration during the mental repetition, you should repeat the words aloud. The rhythm, speed and loudness of the repeated words depend on you. In my meditation, I repeat my words loudly and quickly. I have noticed that thishelps me the most to concentrate during my meditation. Besides this, I try during exhalation to repeat the words as many times as I can. This means that, along with meditation, I practice a kind of breathing exercise. By the end of meditation, when I manage to quiet my mind and attain a meditative state, I start repeating the words mentally. Of course, you can do it in a way that best suits you. The essence is to remain focused and relaxed, and everything else may vary according to the individual.

Remark: I recommend that you repeat the words loudly during your meditation, and it will certainly be successful. 

and congratulations on your practical work on yourself. Never stop evolving. No one can stop you except yourself!!