Meditation for you

Bahir Kumbhak Dhyan:
Dear Seekers,
The meditation of this month is Bahir Kumbak Meditation.
Before the actual start of the meditation technique, we will do some Keertan. It will help us to awaken the sleeping energy within us and also we will feel an expansion of the consciousness. With the remembrance of Master of Masters Osho, and feeling gratitude towards Him, we will move ahead.
After the Keertan, we will sit and start the technique of Bahir Kumbak Meditation.
In the path of Hath Yoga, the Pranayam called Kumbak is done.
Last month, we have seen what Antar Kumbak is and now let us move on to experience what Bahir Kumbak is.

The term Kumbak stands for holding the breath. And Bahir Kumbak means - holding breath outside. Exhaling all the air from the body and holding it, helps to be relaxed, silent and peaceful. It also enables one to go beyond the rapid movements of the mind.

This meditation process has five steps:
Step 1: Good Wishes (About 2 Minutes)
Kindly stand up. Join your hands and close your eyes.
Along with this hymn, feel that everyone is getting healthy, there is no pain or trouble to anybody.
“Sarve Bawantu Sukhinaha
Sarve Santu Niramaya
Sarve Badrani Pashyantu
Ma Kashchid dukh Bhag Bhawe.”
Step 2: Bahir Kumbak (About 7 Minutes)
Sit down in a relaxed posture. Close your eyes.
Exhale deeply and slowly through the nose. Hold breath out for around 5-10 seconds as you can do it without any stress.
Repeat the same process for next few minutes.
Step 3: Witnessing (About 5 Minutes)
Witnessing means being aware of the activities of the body, thoughts of the mind and emotions of the heart and the witnesser too.
Let the breathing be normal. Look at each incoming and outgoing breath.
Along with the breath be aware of the watcher behind.
Step 4: Relaxation (About 5 Minutes)
You may remain seated or lie down as it appeals comfortable to you.
Body is getting relaxed.
Relaxed.... Relaxed... Relaxed.
Body is now relaxed.
Feel that breath is becoming slower, slower and slower.
Mind is becoming silent.
There is no more disturbances of the mind.
Everything is so silent...
Silence has pervaded all over you.
Step 5: Self Remembrance (About 5 minutes)
In this ocean of silence, just remember yourself.
You are the watcher of all.
All events will come and go, but at the center you are unaffected of all.
This witnessing self is your true nature.
Enjoy in it.
You may continue to lie down for as long as you wish to.
Step 6: Gratitude (About 3 minutes)
Come back to the surface gradually.
Keeping your eyes closed, bow down to the existence for this opportunity of meditative life.
Make this witnessing consciousness an integral part of your daily life.