Abstract Thinking: [35.08] - Practice & Technique - The Anupreksha of Friendliness

Step

Subject

minutes

1

Mahaprana Dhvani

2

2

Kayotsarga (Self-Awareness by Relaxation)

5

3

Drink in the white colour with each inhalation. As you breathe in, visualize that the atoms of white are entering your body.

3

4

Practise white-coloured meditation on the entire forehead.

• That is, focus your attention on the entire forehead visualizing that your whole being is bathed in white.

3

5

Keep your attention focussed on the forehead, suggesting to yourself:

• "All are my friends; I extend my goodwill to all."

Repeat the above sentence aloud 9 times; and then repeat it mentally 9 times.

5

Pursue your contemplation as follows:

• The feeling of enmity creates fear and fear weakens the body and the mind.
• Therefore, I must cultivate the spirit of friendliness towards all.
• With the approach of enmity, happiness disappears.
• In order to preserve one's happiness, one must develop in oneself the spirit of friendliness.

10

6

Complete the exercise with the recitation of Mahaprana Dhvani.

2