10 Capítulo Hong So

Chapter Ten: Guided Meditations

Expansion of Light

Sit upright.

Sit very still.

Feel that, surrounding your body,

Is an infinity of dark space.

Listen intently:

Listen to the whispering silence!

Out of silence was sound born.

Out of darkness the light came.

Of that light, suns and galaxies drew their substance.

Light, not form, is the truth that infuses the universe.

Surround your body now with a halo of blue light—

Soft, soothing—a luminous peace.

Light enters you;

It pierces the pores of your skin;

Space lies outside you no longer: It has made you its own.

It reaches deep into your muscles, your bones.

The sense of heaviness has been lifted from you.

You are made of pure light.

Like a boundless sphere, now,

The light has started to grow.

Shining freedom—claim it your own!

Light and joy thrill the air of the room.

The people, the objects nearby—

All these, in the peacefulness of that blue light and joy,

Are one with you.

See: Light is embracing the house in which you live.

It reaches out to your neighborhood—

To your township.

Like an expanding sail, ever outward

The light swells.

It embraces your country—

Your continent—

The world!

The whole world is basking

In the peaceful radiance of your joy.

Softly, now—

Release your light from the boundaries of this world.

Behold, light rays stream out

To the limits of the solar system—

To distant stars—

To our galactic fringe.

At last, countless galaxies in all space,

Their stars, tiny like the lights of a far-off city,

Glimmer serenely in the vastness of your being.

God’s light and you are one!

God’s joy and you are one!

O ray of the Infinite! You are not only this little body:

You are more—much more.

Boundless! Eternal!

All the atoms of creation gather,

Like thirsty children,

To drink from the waters,

To play in the fountain spray

Of your inexhaustible peace!

--From Awaken to Superconsciousness, Chapter Seventeen

GUIDED MEDITATION WITH HONG-SAU FOR MEDITATION COURSES

(Guided by Shivani as an example for the second lesson, when they already know the technique)

First phase: Relaxation of the body

Let's start with a little bit of relaxation.

Let's sit up well... I see there's a little tension, so let's bring the shoulders up to the ears and

ahhhhhhhh (exhale) let them fall down.

And again.

And now let’s do some circles with the shoulders, first going backwards, then forwards, and then

Let’s bring the shoulder blades together, open the arms and then relax your arms on your lap....

the chest is raised upwards.

Let's do a double inhalation through the nose,....a gentle and enjoyable contraction of the body

and ahhhh exhale.

Once more, this time involving your face too: let's breath in...., tense also the face and ahhh

exhale.

One last time: double breath in... tense and exhale ahhhh and let the breath flow,... as it

likes.........................

Second phase: Pranayama

Let's do a bit of pranayama to get in contact with the breath... always with the chest raised up, a little bit higher, let's stretch up tall, the cervical vertebras are straight...

And, let's do a triangular breath: always with the movement of the diaphragm, controlling it: put
one hand on the diaphragm... and let’s start with a count of 4: inhale (tic, tic, tic, tic), hold (tic,
tic, tic, tic), and exhale (tic, tic, tic, tic). Once again, breathing in immediately (tic, tic, tic, tic),,
hold.... and exhale (tic, tic, tic, tic).

Don't move the body, the chest remains lifted upwards, breath in (tic, tic, tic, tic), try to follow with your mind the breath that goes up (we say this while we count with the fingers tic, tic, tic, tic), hold... and exhale (tic, tic, tic, tic).

Now move your hand to the ribs and let's check: inhale (tic, tic, tic, tic), feel the movement of the diaphragm, then the ribs (we say this while we are counting with the fingers, hold... and exhale (tic, tic, tic, tic), observe how the ribs move, the stomach (we say this while we are counting with the fingers) relax the hands and continue:

Inhale (tic, tic, tic, tic), let's follow with our mind the breath which rises towards the Christ Centre (we say this while we are counting with the fingers), hold... and exhale (tic, tic, tic, tic).

Once again: let’s inhale (tic, tic, tic, tic), bringing your breath and your energy up (we say this while we are counting with the fingers) and I stop at the spiritual eye, concentrating at that point, and I breath out.

One last time, I breathe in (tic, tic, tic, tic), I feel the energy going up, I brine- it towards the forehead (we say this while we are counting with the fingers) I stop there...between the two eyebrows, a moment of pause, and I breathe out (tic, tic, tic, tic).

Now let's do a much freer breath, a double inhalation, the usual contraction, and then we exhale through our nose 3 times each... cleansing the blood (explaining that that is what we are doing). So: let's inhale (without counting with the fingers) slowly, strongly tense the whole body, and exhale through the mouth ah one, ahhh, two, ahhhhh three and... one more time. Inhale...

tense... exhale three times ahh, ahhh, ahhh , don't inhale, ahhhhhhhhhh leaving it until it starts to re-enter... and then let's follow it's rhythm.

Third phase: observing the breath

Now breath normally... we follow it's rhythm... observing it's every movement....
our attention is where the breath is...

Observe the gentle movement... of... the diaphragm. abdomen................... the gentle

movement of the ribs...

.... the breath is very free.... it does not have a fixed rhythm.... like the waves that come up

onto the beach...it also has a beautiful sound, like the waves...............

We start to listen to the breath... we observe through the sense of feeling, .... and also...

hearing.....

It's beautiful to be free.. a bird that flies....

Now we take our attention a bit higher up, to the nostrils....

It's here that it's easier to feel.. the coming in and going out of the breath....

Our attention is fixed on the nostrils... and aware of the sensations ... We are observing the flow of the air from a point inside the nostrils ....

And slowly, slowly we are becoming calm.... this passage gets longer and goes towards the
forehead..... lefs try to follow the whole length.... of the waves

Fourth phase: Hong-Sau

And now the waves.... start to sing they are joyful...

The wave of inhalation sings.. HONGGGGGGGG...., and the wave of exhalation sings

SSsssssOOOOCOOOOOOO....s

HONGGG with the wave that comes up onto the beach....

SOOOOOOOOOO when it returns.... in the sea and it melts... it goes far away.... that wave.... that

returns to the sea.......

Every wave... has ifs own music........... HONGGGGGGG....then SOOOOOOOOO... a beautiful music

that resounds ... we listen carefully...carefully,,,, carefully... we listen..

It's not the mind that makes the music... ifs the BREATH

Every cycle takes us deeper.... into this ocean of peace.... the music that accompanies us.......................

Always follow the sensation of the breath... perceive it...it's cool....its warm it goes up and

down....

            And when it goes up, the waves of the breath bathe the forehead.... and arrive at the point between the two eyebrows...

HONGGGGG that resounds together with the breath.... and finishes at the spiritual eye.... And
SOOOOCO that starts from the spiritual eye... and brings us to the ocean.... where we are
completely relaxed.. free from every tension....

.... And every time that the breath comes back in... the music starts to play again.... and again
the experience...... like a rebirth........ is fresh.... like a new day.. the freshness of spring.......

and with the exhalation and the music of SOOCOO - deep relaxation... we are floating in a sea....

beautiful....... with the sun shinning... warm waters.... welcoming... the body has no weight...

the mind is not heavy.... it's filled with the music... and the movement      we are caressed...

gently rocking from side to side

we are aware.... of the sensations........... of the music, of the waves.... one wave.... goes into

another, it dissolves... and then it comes back again.... like a new wave....

With every breath we are reborn, renovated...

With the exhalation we leave the old behind.... we let go...

With the inhalation we take the new. that sooner or later will become the old, that sooner or

later will become the old and we offer even this... for a new and ever-new rebirth.

The music resounds not only in the breath.... but also in the cells... that are also like waves.... in
the Infinite Ocean....they are floating.... in the ocean of spirit

Every cell is singing....... HONGGGGGG...

SOOOOCO..........................................................

84 million cells are singing.... and the music gets louder.... Inside of us............ we are filled

with music............. we are the music......................................

Only the music exists............................................

Movement................... sound..................................

Until it stops...................

Let the waves stop moving.................................

Fifth phase: Silence

Let's take a long and slow inhalation... through the nose.

Let's breath together, slowly.... let's exhale slowly three times from the mouth ahhh, ahhh,

ahhhhhh, and let the breath go.... the waves........ don't interest us anymore.... Because we have

already arrived... at the spiritual eye...... between the two eyebrows............

the point of arrival and departure..... of every cycle of the waves...........

With the eyes relaxed, we raise them up gently, with the eyelids closed.....

we direct the gaze towards the spiritual eye....

We are concentrated at that point, the window, the spiritual eye.

We are waiting, everything has stopped. There is no movement. There is very nearly no breath……no

breath............ there's no thought................. our attention......................... is entering in

towards that window............................................ and we enter into the world of super-
consciousness........................................................... we let our consciousness

expand..... there's no limit........................................ the eyes are always turned

upwards............................................................... let's remain just one more moment for this

first visit.

Sixth phase: re-entry/transition

And now we go back............. on the bridge of the breath......

We become aware once more of the breath.......................... the breath which brings us....... once

again................ to the material body.................

Let's take a long and slow breath.................... let's breathe in together..........

and from the mouth we breathe out............

Once again we inhale........... with a gentle contraction................... we become conscious of the

body....... we exhale from the mouth (aahhhhhhhhhhhhhhh) three times (ahhh, ahhh,

ahhhhh).............

One last time........ we breathe in.......... tense a little bit more this time...... and we

exhale......................

And we slowly start to move the hands, the feet, stretch the eyes.. the neck............. and we

come back.

Length: about 30 minutes.

Then we ask if they were able to follow the breath, the mantra,............... how was it?