Chapter III: Part 3

I have always said, written, observed and felt that the most courageous individuals are devoted to God. Such men are rare. You all understand the meaning of "Fearlessness" in its fullest sense. It means absolute independence--in two words, he is the FEARLESS man who "fears-nothing," and "faces-everything." That everything includes everyone. That nothing excludes no one. Viewed from this standpoint is not the fearless man rarely to be met with? You may come across degrees of fearlessness. Now the man who possesses this quality in the "highest degree" has faith in this God. Everyone has his conception of God. Everyone sees the absolute from his individual plane of vision. That conception which you have of God will do for you. I say, it will do for you and you alone. Don't force it upon others. Keep it for yourself. If you want to improve this conception of God pray in the Silence thus: "O, THOU, I UNDERSTAND NOT THY NATURE. I KNOW NOT--YET I YEARN TO KNOW. DO THOU REVEAL THYSELF UNTO MY SOUL. DO THOU OPEN MY SPIRITUAL EYES AND LEAD ME ON." Student, don't treat this lightly. Listen not to that conceited or blinded brother of yours who says he does not care for God--who says he can go on without the aid of God. Listen not. Listen not. The strongest and greatest pray often. Only they do not talk of this to others. They never make a show of their devotion. But they have all prayed and do all pray. They believe in personal effort--they also believe in Divine leading and guidance. Learn to be "lead by the Spirit." Everything shall come to you in this way. You will also notice that the Fearless Man is not a mere God-fearing man. He is a God-loving Individual. He loves God for God's sake largely. That man who is fearful in spite of his devotion to God is a sham devotee. But the grace of the LORD'S name is such that it shall purify the most impure of heart. It shall build up even a sham devotee into a real devotee who in time shall transcend all limitation. Therefore have faith in God. "Be regular" in your devotions. Also remember that each trial is a pain accompanying spiritual regeneration--each pain a process of strengthening the herald of a mere glorious dawn of wisdom. Hence give up all grumbling. The great God whose Infinite power regulates the motions of planets and yet takes note of the sparrow's fall has your soul's best interest at heart. All you do, all you say, all you feel, all you hope, all your experiences--all, all is His will. Man's Will is God's Will. God's Will is Man's Will. And who can define God? God alone has the power to define Himself. He has defined Himself as the Universe--Bramhanda. Nothing is impossible for the devotee of God. Let him but be willing to work and God shall give him everything. Regular devotion to God will surely develop extreme Fearlessness. "God is Love."

(2). KNOWLEDGE _(Gnayanam)_.

Fear is due to ignorance. When in the dark of night you mistook the rope for a snake, you shrieked out in terror. Cause? IGNORANCE. But when you saw the rope as a rope, you laughed out in amusement. Cause? KNOWLEDGE. All your fear is due to your ignorance of your real nature. All the fear at the last is fear of death. You have to realise through knowledge of the Vedanta that you are birthless, deathless. You have to unfold by meditation a consciousness of your Real Self. I give you hereunder a meditation exercise that will help you in this direction.

MEDITATION EXERCISE NO. 1.

Retire into the SILENCE. Shut off all thoughts and purposes relating to the external world. Try to realise that you, the Real Ego are not the body but that it is a mere garment you have put on for functioning on the physical plane and which you shall put off some day. Try to realise that you are immortal and that although a thousand bodies might come and go, you, the Ego, shall be as alive as ever. These are your shadows--your personalities. What dies and is born is a mirage--a mere phantasm--which you materialise for certain purposes. All these purposes centralise in one POTENTIALISED PURPOSE--the conquest of matter. Realise that you the Ego, have your dwelling in Supernal Regions--on the spiritual plane--with your Father-in-Heaven--but that you have come down into matter that you may find the fullest possible objective expression. Realise that you, the Ego, are a differentiated centre of consciousness in the Great Consciousness--THE ABSOLUTE--EGO--SUM of the entire Universe with all its gross and subtle manifestations--that you are endowed with all the powers and attributes of the Absolute Self. Realise that you are not the emotional and passional manifestations--surging up in your personality. These are subject to the law of Flux and Rhythm and must be brought under the control of Reason and Will--the balancing, equating principle of mind. Realise that you are not the mind nor the intellect, but that you exercise this function in order to analyse the external manifestations of nature and study same. Realise that you are pure Consciousness, Bliss and Existence in your essential nature--one with the all-life. Realise that the form side of manifestation is but a concentration, a precipitation within you. Your subjective nature is one with the subjective self of others--an inlet for the influx and efflux of the GREAT SUB-CONSCIOUS. Realise thus your Unity with All-Life-manifesting objectively as Universal Brotherhood of all living beings and the perfect recognition of the All-Father-Mother, the Great Cosmic Power and Intelligence known as God whose intelligence all-blissfulness and existence are ever pouring into each Unit of Individualised Divine Energy and evolving through nature. And, student, when you meditate daily that you are neither the body nor the emotions nor the mind, you shall then unfold the consciousness of the "I am I" that which rules the personality that which has been called Soul-Consciousness. You shall then be Chaitanya-Spiritually awake. You shall then know no Fear. Fear shall drop away like a worn-out sheath. All fear-thoughts are due to undeveloped race-consciousness which reacts upon individual consciousness and is stamped more or less upon every atom of matter. You 'fear' because you think you are the body. When you realise that you can command as many bodies for your use as you like; when you realise in your heart of hearts that you are a Spiritual Being expressing and energising through material personalities; when you realise that you cannot die, fear shall be afraid of you and drop tormenting and teasing you. Fear resides in the matter-fed mind--that mind which has been grown and matured by the reception and re-action upon external sensations and stimuli--what has been called the objective mind. This mind identifies itself with the form, the body. It has an incorrigible determination towards the form-side, the concrete-side of existence. It sees nothing but the body and is darkened by the forces of _Maya_. It sees nothing but separation. Yes, it is the matter-fed mind. People with a development of this side of consciousness are invariably selfish; have generally small, conical eyes, understand nothing, but the welfare of the body. They are subject to the fear and the delight in making others fear them. This mind needs illumination from the soul, the Subjective Man, the "I am I" side of consciousness. It is not that you are a body and have a soul--this is the dirty conviction of the matter-fed mind--but you are a soul and have a body. The dawn of Soul-Consciousness makes a man a Force for good. He himself is Fearless. His is the voice of strength that does not crush and dominate but that puts warmth, life, energy, hope and indomitable courage into cold and despairing hearts. Some are born with this Soul-Consciousness. Do not think that I am feeding with the theories of eccentricity. Often when a boy playing with others the thought would strike me hard, "Are you the same that is running and jumping and shouting." I would stop, looking blankly ahead. A feeling of confusion would come over me and I would forget everything. I could recall the feeling distinctly and vividly. Now I understand. These were flashes of Soul-Consciousness unfolded in a past life and struggling for "recognition" in this life. Such men face DEATH for themselves calmly. They know they can't die. Such men are incapable of sustained hatred. They too have their physiognomical signs and distinctions. They represent an advanced order of intellect. And, lastly, when the full blaze of realisation comes, your one object in life shall be to bestow your sense of freedom on others. You shall not be able to mock and smile calmly at the pain, the ignorance to imperfections of your brother-man. You shall realise what it is to 'feel' for humanity, yea, even for animals. You shall glimpse, in some measures, the great feeling of pain that rent the hearts of the Buddas, the Christs, the Ramakrishnas, the Vivekanandas of this world. They suffered, they felt for humanity. And when undeveloped humanity forced them to the Cross; they bore it in the same spirit in which the gentle nurse bears the blows and abuses of the disease-racked patient. "Father forgive them, for they know not what they do." Verily to know all is to forgive all. This Soul-Consciousness is as much yours as that of anyone. It comes through meditation on the Infinite, and the Formless Absolute--the Over-soul of the universe--the Brahman of the Vedanta--the Self of the philosophers--the Atman of the Yogis--the personal--impersonal God of the devotee--and, last, but not least, the humanity of the humanitarian.

CONCENTRATION.

The mind can think of one thing only. Fear is an acute form of negative concentration--worry its chronic form. If you learn how to place your mind upon a particular subject and inhibit or "shut off" all other thoughts, the fascination of fear and worry shall have no power over you. Most of the things you fear never happen--others can be routed by a bold front. Even if something ugly does befall you, you have the power within to enable you to 'bear up' heroically. Fear is a mere negative thought-habit. It is a negative tendency in the mind. You can best eradicate this weed from your mind by cultivating the positive attitude of Courage. There are particular sets of brain-cells being created or destroyed by particular types of thoughts. The best way to destroy negative brain-cells is to develop positive brain-cells. If you want to _Kill off Fear-thoughts_, do not fight them. That would be like trying to realise how dark a place is and then starting to pitch it out by the handful. You know you cannot do it. Just open the blinds and let in sunshine and the place will be flooded with light. The mind hypnotised by negative thoughts has been compared by a mental scientist to a dirty wash-bowl full of dirty water. Take the wash-bowl near a tap and turn the tap on. The steady pour of clean water will soon wash off all the dirty water and fill the wash-bowl with clear water. So the only way to root out and destroy evil thoughts is to turn a steady stream of positive thoughts. To overcome all fear thoughts, you should think courage-thoughts. Don't crawl on your belly; don't call upon Heaven to witness what a despicable creature you are. No--a thousand times--no. Act Courage. Think Courage. Say Courage. That's the way. Turn your face towards the rising sun. Take "Courage" for your watchword. Affirm it as far as you can. Fasten it deep and strong in your mind. Always tell yourself that you are full of courage, morning, noon and night; never tell yourself that you are weak.

Now, in order to inhibit fear-thoughts and exhibit Courage-thoughts, you must possess CONCENTRATION. You should be able to take your mind off a certain subject and put it on something else at your will. Do you know what Concentration means? Let me give you in my own words something I remember reading about Napoleon. When banished to St. Helena and suffering from disease, one day his doctor expressed his curiosity as to the secret of his success and astonishing power. Napoleon replied "Doctor, there are drawers in my brain. When I want to think of politics I pull out the drawer of politics, when I want to think of Josephine, I pull out the drawer of Law, and so on; and when I shut all these drawers, I can go to sleep." The doctor smiled incredulity blandly. "Doctor, I can show you this minute. Doctor, I shut all drawers"--even while saying this, Napoleon fell with a thud on his pillow. He was fast asleep. The man of science and medicine examined him in all ways, but Napoleon had fallen actually fast asleep. This is Concentration and Mind-Control. I don't admire men of Napoleon's selfish types. Their place is in dark hell. They use their power for preying upon others. But that his powers of mind were great, I don't deny. Napoleon in his past life had been a great Yogi, but the remnants of self and cumulative force of bad Karma precipitated the bloody results you all know in connection with Napoleon's career. No doubt, this man was only a means used by God to bring about certain changes and revolutions.

To develop Concentration, pay attention to the daily work of your life. Don't neglect small things. Put interest and attention into whatever you think, say, or do. Be a wide-awake man. Don't go about your work half-asleep. Wake up and display a few signs of life. Be progressive. Think much and to the purpose.

WILL-POWER.

You all understand this. It is that aspect of your make-up that enables you to make your mind and body obey you. The true principle of Will is closely interlocked with the "I am I" as I have already explained it. Resolve at the start to do one thing once in 24 hours that you would do if you were not afraid. Face fear and it is your slave. Your Will-power enables you to prove things practically to yourself and to the world; to make actions match-thoughts. Give your Will much exercise in the right direction. Without Will a man is no better than a log of wood. Keep your Will strong by auto-suggestion and exercise. Try the powers of your Will on your personality till you can do anything and be anything. Say "I can and I will" in a thousand different ways and prove it too. The requisite qualities that form valuable adjuncts to Will-power are: 1. Determination. 2. Stick-to-it-ive-ness. 3. Perseverance. 4. Invincible and indomitable courage. 5. Non-attachment. 6. Faith in yourself. 7. Faith in God. 8. I can and I will. Repeat this affirmation often till it becomes a constant mental trait.

AFFIRMATIONS.

1. I am fearless. I am full of courage. There is nothing to fear. I say courage, I think, I act courage.

2. Courage is my distinct and leading trait. Everyone knows me as a man of Indomitable courage. The criticisms and opinions of others cannot affect me the least.

3. I am part of the Divine Self. I harm none. My nature knows no harm. Hence no harm comes to me.

4. I am equal to anything. Nothing can crush my spirit. I can face everything. I can face everybody.

5. My powers of resistance are strong, strong, strong. I use them never for the aggression of others. They are for my self-defence.

6. I am absolutely fearless morally and physically.

7. I stand for absolute truthfulness and justice and manifest them in myself.

8. Work with this affirmation. Strongly implant it in your mind. The use of strong, positive Affirmation in the Silence is valuable in that it gives you a firm hold of your thought so that you can "carry the thought" mentally. The value of expressing thought in act and speech lies in this that it clinches your thought into a permanent habit. Remember this psychologic axiom: 1. Thoughts take form in action. 2. Action induces thought and corresponding habits. Therefore act out the part physically. If you want a courageous mind--"act out" the part physically, in your daily life, on suitable occasions, in all earnestness as you would in a theatre or drama. In a very short time it shall become a confirmed habit. Force yourself to it. Take an interest in what you do and say. Have confident expectations of SUCCESS. Never be daunted and cowed down by initial difficulties and failures. Never say die. If you go down--don't remain lying and moaning. Never, I say, never. Get up. Shake yourself up free and say, like the royal lion "Come one, come all, this rock shall fly sooner from its base than I." Have a will of your own and be a force for good. Exercise your Will-power. Be something. Do something.

LOVE FOR HUMANITY, ENERGY, ASPIRATION, SELF-ESTEEM.

I cannot too strongly emphasise the difference between Self-Esteem and Self-Conceit. I wish to drive and thoroughly pound this difference into your brain. Self-Esteem is decidedly a manly trait. It is based upon a conviction of the Kingship of God and the Sonship of Man. Man is a dignified being with divine attributes. He should not disgrace his Maker by crawling on the ground. This is Self-Esteem. Self-Esteem does not lower itself. It never lowers others. You shall never see a leader of mankind without tremendous faith in himself. But equally truly you shall never see a true man or woman taking delight in having others crawl to dust before them. They feel pained and shocked at such a sight. There is infinite humiliation to them in this sorry spectacle. But Self-Conceit is that original obliquity that leads a man to make a hog of himself. It is the old, dirty, unmanly "I-am-greater-than-you" feeling. Such men are hogs, hogs, hogs. They are not the true sons of their mothers. They are bastards and imbeciles. If you come across this type and get a chance to deal with him on your private strength open his eyes to his hoggishness. If he has any manly stuff in himself, he shall reform. If not, let him sizzle in his fat. Nature and its rigorous Laws will rub the lesson home some day. But don't you stand their nonsense for want of moral backbone. And the "I am" in you shall revolt against any such meanness and smallness in yourself. Encourage it not. Revere God. Revere yourself. Revere others. Next, as to energy and aspiration--these two characteristics transmute your mind from a negative into a positive type. They give you an aura of thought-force such as never knows fear. In point of fact fear is starved off to death. Be progressive. Take an interest in the affairs of this world and be a force for good. Raise yourself first. Then give others a lift. Have an Increasing Purpose in your life. Work towards its accomplishment. The man who renounces the world does not become a burden unto others. He helps others to shoulder their responsibilities. Nature aids at building up strong individuals. It has no use for barnacles and is always scraping them off. Nature does not tolerate leeches, vampires and parasites. Aspire to do something great in life "for the good of many, for the happiness of many." Live to some purpose. When you have a positive life-purpose, your tone of mind shall be dominant and positive and your thoughts shall match. All-strength shall come to you. Bad health, fear, worry and the whole array of disintegrating forces are set into active motion by a purposeless life. The Purposeful Man has no time to bother about them. Understand clearly, spirituality is not laziness, whatever else it may be.

AFFIRMATIONS.

1. I have perfect Self-Confidence. I am a Divine Being. I lower not myself--I lower not others.

2. My Life-Purpose is Constructive--not Destructive.

3. I will be great spiritually and mentally. I will make others great. I am an irresistible force for good.

4. I live to some great purpose. I am an Individual. I recognise the Fatherhood of God and the Brotherhood of man.

HEALTH, CHASTITY AND SELF-CONTROL.

Chastity and Self-Control bring to you a clean healthy physique. Strong health means strong brain. And strong brain means abounding vitality, magnetism and ambition. Remember our aim is the development of courage. The Chaste brain has tremendous energy. You should observe Bramhacharya--the conservation of vital energy in the body. You should acquire control over your passions and appetites. The energy generated in your body should not be drawn off at the lower end of your being, but should be transmuted into creative activity mentally and spiritually. Get a clean body, first. You can get it by fasting, breathing and exercise.

FASTING AND SELF-CONTROL.

If you feel heavy in body and brain, if you feel mentally sluggish it is a sure indication that your system is "clogged" with waste matter, due to partial or total inactivity of the physical channels of elimination. You have been indulging in high living and gluttony or you have been indulging in physical gratifications and have thus exhausted the vital fibres of your body. Perhaps you have drunk very little water which is nature's demand for cleaning the vessels of the body. Perhaps you have exercised little and thus the supply of oxygen required for burning off carbon and energising the blood has been rather limited. Mental depression, 'weak nerves,' melancholy, despair, fear, lack of concentration and lots of other mental weakness are due to a clogging of the system with accumulated refuse. In brief, the following are a few of the benefits derivable from scientific fasting:--(1) It gives nature a chance to "Clean Up." The day of fasting is a day of physical "house cleaning." (2) Like the galvanic battery the body "recuperates" its energies. Strength is invariably restored to one's powers of digestion after a careful fast. No case of dyspepsia, constipation, etc., there is, but can benefit or be totally and radically cured by fasting. Fasting will increase powers of assimilation, quicken hunger, purify and strengthen the nerves and raise your health in all ways. (3) By gaining control over appetite you gain control over your lower nature. It is a splendid drill for your Will. You shall gain in spiritual strength. You shall grow positive to your flesh and its cravings. Jesus Christ fasted for 40 days in order to prepare himself to face his great trial and temptation. Our Yogis are all great fasters.

HOW TO FAST.

Don't undertake too much. If you have never observed a fast begin with a 24 hour fast. Drink at least 5, if possible, 8 tumblers of pure water at frequent intervals slowly. Keep yourself gently active and occupied the whole day, mentally and physically. You may feel a feeling of faintness, all-goneness and an irresistible craving for food. These are mischievous pranks of a cultivated and pampered and artificial appetite. Drink water slowly but don't give your body anything else. Always keep before yourself the distinction between the regal "I--am--I" the soul and the carnal, sensating animal known as the body. The great point of achievement during a fast lies in thinking high thoughts and forgetting the demands of the flesh. Don't think of your fast. If you do think say to yourself "this is to develop my will." Breathe plenty of fresh air. Exercise gently and walk. I have seen educated men afraid to go out for a walk during a day's religious fast "lest they should feel hungry." O shame! You can't control a little hunger! You should bathe daily thoroughly early in the morning, fast or no fast.

And don't be afraid. "Man liveth not by bread alone but by very word that proceeds from the mouth of God"--said Christ. Starvation may kill off your body but not fasting. Deny the power of all disease and weakness over yourself. Your mind is master of your body. Assert this mental control. Lastly, during a fast, your body is sensitive to your suggestions. Fill your mind with incessant affirmations of courage. Think courage, say courage, act courage. Take time by the forelock. Force your suggestions upon body and brain right now.

HOW TO BREAK A FAST.

When breaking a fast, be sure to control re-action. Eat very lightly and only sensible food. Now that you have a clean body, stay clean You can train yourself to fast for 40 days at a stretch.

TRANSMUTING SEX-ENERGY.

Here is some sensible advice from a leading thinker and teacher: To be a perfect Bramhacharin (a regenerate).

1. You must have a clean, healthy body; 2. Good breathing capacity and some control over same; 3. A strong will such as can move body and mind; 4. Assiduous cultivation of the intellectual side; 5. Control over emotions; 6. A fearless mind; 7. Great determination; 8. and abstemious living and high thinking.

The Yogis possess great knowledge regarding the use and abuse of the reproductive principle in both sexes. Some hints of this esoteric knowledge have filtered out and have been used by Western writers on the subject, and much good has been accomplished in this way. In this little book we cannot do more than touch upon the subject, and omitting all except a bare mention of theory, we will give a practical breathing exercise whereby the student will be enabled to transmute the re-productive energy into vitality for the entire system, instead of dissipating and wasting it in lustful indulgence in or out of the marriage relations. The reproductive energy is creative energy, and may be taken up by the system and transmuted into strength and vitality, thus serving the purpose of regeneration instead of generation. If the young men of the Western world understood these underlying principles they would be saved much misery and unhappiness in after years, and would be stronger mentally, morally and physically.

This transmutation of the reproductive energy gives more vitality to those practising it. They will be filled with great vital force, which will radiate from them and will manifest in what has been called "personal magnetism." The energy thus transmuted may be turned into new channels and used to great advantage. Nature has condensed one of its most powerful manifestations of prana into productive energy, as its purpose is to create. The greatest amount of vital force is concentrated in the smallest area. The re-productive organism is the most powerful storage factory in animal life, and its force can be drawn upward and used, as well as expended in the ordinary functions of reproduction, or wasted in vicious lust. The majority of our students know something of the theories of regeneration, and we can do little more than to state the above facts, without attempting to prove them.

The Yogi exercise for transmuting re-productive energy is simple. It is coupled with rhythmic breathing, and can be easily performed. It may be practised at any time, but is especially recommended when one feels the instinct more strongly, at which time the re-productive energy is manifesting and may be most easily transmuted for regenerative purpose. The exercise is as follows:--

Keep the mind fixed on the idea of energy, and away from ordinary sexual thoughts and imaginings. If these thoughts come into the mind do not be discouraged, but regard them as manifestations of a force which you intend using for the purpose of strengthening the body and mind. Lie passively or sit erect, and fix your mind on the idea of drawing the re-productive energy upward to the Solar Plexus, where it will be transmuted and stored away as a reserve force of vital energy. Then breathe rhythmically, forming the mental image of drawing up the re-productive energy with each inhalation. With each inhalation make a command of the Will that the energy be drawn upward from the re-productive organisation to the Solar Plexus. If the rhythm is fairly established and the mental image is clear, you will be conscious of the upward passage of the energy, and will feel its stimulating effect. If you desire an increase in mental force, you may draw it up to the brain instead of to the Solar Plexus, by giving the mental command and holding the mental image of the transmission to the brain.

The man or woman doing mental creative work, or bodily creative work will be able to use this creative energy in their work by following the above exercise, drawing up the energy with the inhalation and sending it forth with the exhalation. In this last form of exercise only such portions as are needed in the work will pass into the work being done, the balance remaining stored up in the Solar Plexus.

You will understand, of course, that it is not the reproductive fluids which are drawn up and used, but the etheric prana energy which animates the latter, the soul of the reproductive organism, as it were. It is usual to allow the head to bend forward easily and naturally during the transmuting exercise.

Practise this Breathing Exercise sturdily. Be heroic. Learn to make 100 Pranayams at a sitting, but do not rush things. Deep breathing exercise, Will-Culture, regular Meditation and a clean normal mode of living when combined with much thinking will surely awaken your Latent Powers. Be not worried if progress be a bit slow at first. Keep up cheerful and work patiently. Things cannot but come your way if you don't give up but preserve to the last. Have infinite and unbounded faith in yourself. And, lastly, if you want to grow space in Wisdom and Power, persevere in deep breathing. Pranayam is the key to all spiritual success. "Spirituality is fullness of Breath." Almost all forms or Mental and physical weakness are due to imperfect and shallow breathing. Of all these instructions you practise nothing but the Breathing Exercise, your gain shall be great but in order to get all the results you must practise all the instructions regularly and methodically.

Your sex-force is under the direction of your sub-conscious mind which is quite amenable to your authoritative suggestions. Get control through your sub-consciousness. All you have to do is to let it to do its own work without adverse and negative suggestions and fear-thoughts. Say "No" vigorously to all adverse thoughts and shake them off from you. All health comes by letting nature alone.

BREATHING EXERCISE.

Find a quiet place as far as possible, where the air is pure and the surroundings soothing and pleasant. After a bath or a thorough rubbing of the body from top to toe, with a wet towel, on an empty stomach, take this exercise: Send a current of holy thought to everyone, on planes seen and unseen, north and south, east and west, engage in meditation--take anyone of the meditation exercises you like. When you are perfectly calm and relaxed, seat yourself cross-legged, assuming any posture that comes easiest to you, with head, neck and chest held in a straight line and the weight of the upper parts of the body resting on ribs. Keep the region about the waist quite free. Loosen the cloth there out and out. Now inhale air slowly and steadily through right nostril after closing left nostril with your finger as long as it takes to count sixteen mentally. Close both nostrils, holding the inspired air within and count sixty-four. Then very slowly exhale the air through the left nostril for as long as it takes to count thirty-two. You must begin with a 4 second inhalation, 16 second retention and 8 second exhalation. Instead of dry counting you might improve yourself decidedly by repeating the word "Fearless" as many times holding mentally that dominant idea back of the word. Practise 5 pranayamas mornings and evenings for one week daily. Increase to 10 next week. Work up to 20. Go slowly. Practise as long as you like, but not less than 6 months. Be serious and earnest. This is not for non-serious minds. This exercise will augment digestive power, steady heart-action, make the body light and the mind calm. It shall help also miraculously in your Soul-Unfoldment. During this practice be pure in all ways. Observe Bramhacharya. Practice mental concentration and spiritual meditation. Don't talk much with others. Don't encourage any but holy society. Don't sleep much. Don't work very hard. Keep your emotions well-in-hand. Be always engaged mentally and physically. Be hopeful and cheerful. Never encourage negative thinking. It shall do wonders for you.

PHYSICAL EXERCISE.

Exercise No. 1.

Stand straight, facing a corner of the room with bare feet about 14 or 15 inches from the corner itself, arms straight out, even with shoulders or perhaps two inches below, hands resting on the two-side walls, chest out, abdomen in. Now lean forward towards the corner, without moving the feet or bending the knees. Aim lightly to touch the corner with the chest, while holding the head and abdomen as far back from the corner as possible, arms and hands slipping forward on the walls in a straight line with shoulders. Resume first position without moving the feet or lowering the arms, and repeat. Make the forward movement slowly, at the same time inhaling through nostrils a slow, full breath; put your whole effort into stretching the chest forward and upward (careful not to bruise yourself against wall) and head and abdomen backward, thus straightening the back at the shoulders. Hold the chest to the corner a moment, holding the breath likewise, then slowly resume original upright position, slowly exhaling through slightly open lips at the same time bending the head forward towards the chest. As you lean forward toward the corner, mentally keep count of your exercise one, two, three, etc. As you resume the upright position, exhaling and bending the head forward mentally, affirm "I am fearless, pure, strong." Make these movements always slowly, deliberately, with the closest attention. Begin with 5 or 6 movements and raise to 20 at a time.

Exercise No. 2.

Stand straight about two feet from the wall. Place the palms on the wall-level with the shoulders. Without moving the feet or bending the body, lean forward slowly, inhaling slowly as you do so, until the chest touches the wall, head back; then push yourself slowly to an upright position slowly exhaling as you do so. Repeat 10 times or more.

Exercise No. 3.

Clasp the hands behind. As you slowly inhale extend the clasped hand slowly downwards as far as possible, straightening arms at elbow and lowering shoulders as much as possible, at the same time extending and lifting the chest as far as you can. Hold the breath and the position a moment only, shoulders down, chest out and up, abdomen in, then release the hand and slowly exhale. A rather vigorous exercise. So go slowly.

Exercise No. 4.

Stand straight, arms extended even with the shoulders, head up; tense muscles of right arm doubling slowly at elbow and hand only, until the clenched fist touches the shoulders; at the same time tensing the neck muscles, chin up, and turning the head slowly to face the clenched fist. Repeat with the left arm. The arms from shoulder to elbow must be kept in a horizontal position.

Exercise No. 5.

Stand straight, hands at sides. Bend as far over to the right as possible, slowly; then to the left as far as possible. Repeat 10 times.

Exercise No. 6.

Stand straight, arms at sides. Lean as far forward as you can without bending the knees and roll the body clear around in a circle to the right, arms and body as limp as possible. Repeat 5 times. Then roll five times to the left.

Exercise No. 7.

Stand straight. Extend arms easily in front. Wave them backwards and upwards in a sort of reversed swimming movement, until they meet overhead; at the same time bending backward as far as possible slowly inhale a full breath. Now bend forward, exhaling breath, taking care not to bend the knees, until your fingers touch your toes, head hanging as low as possible, toes and head as limp as possible, fingers reaching towards the floor. Repeat upright position. Keep the knees straight throughout. Aim to stretch the entire body and hands upward and backward as far as possible, with the upward motion of the arms. If you can't touch the floor without bending the knees, just come as near it as you can. Practice will limber you up until you can touch it.

Exercise No. 8.

Lie full length on the back of the floor, hands clasped under head. Tense the muscles of the right leg, raising the knee slowly until it touches or almost touches the body, at the same time bending the foot downward as far as possible, stretching the toes towards the floor. Now slowly lower the right leg, still tense, towards the floor, straightening the knee and turning the toe upward towards the body. As the right leg is being lowered, raise the left one upward in the same way tensing the muscles, knee to chest, toes stretching upward; as the left leg goes down, point the toes and foot toward the knee 5 times, increasing gradually to 10 times.

PHYSICAL EXERCISES.

SERIES 2.

Exercise I.

(1) Extend the arms straight out in front of you, on the level of the shoulder, with palms of the hand touching each other; (2) swing back the hands until the arms stand out straight, sideways, from the shoulders or even a little further back if they will go there easily without forcing; return briskly to position 1, and repeat several times. The arms should be swung with a rapid movement and with animation and life. Do not go to sleep over the work or rather play. This exercise is most useful in developing the chest, muscles of the shoulders, etc. In swinging the hands backward, it is an improvement if you will rise on your toe during the backward sweep; sinking on your heels as you move the arms forward again. The repeated movements should be rhythmical, backward and forward, like the swinging of a quick pendulum.

Exercise II.

(1) Extend the arms straight in front of you, letting the little fingers of each hand touch each other, the palms being upward; (2) then keeping the little fingers still touching, bring the hands straight up in a curved circular movement, until the tips of the fingers of both hands touch the top of the head back of the forehead, the backs of the fingers touching, the elbows swinging out as the movement is made until (when the fingers touch the head, with thumbs pointing the rear) they point out straight sideways; (3) let the fingers rest on the top of the head a moment, and then with the elbows pressing back (which forces the shoulders back) force the arms backward with an oblique motion until they reach the sides at full length, as in the standing position.

Exercise III.

(1) Extend the arms straight out, sideways, from the shoulders; (2) then, still keeping the upper arms extended in same position, bend the arms at the elbow and bring the forearm upward with a circular movement, until the tips of the extended fingers lightly touch the tops of the shoulders; (3) then with fingers in the last position, force the elbows out to the front until they touch, or nearly go (a little practice will enable you to touch them together); (4) then, keeping the fingers still lightly touching the tops of the shoulders, swinging the elbows as far back as you can get them. (A little practice will enable you to get them much farther back than at the first attempt.) (S) Swing the elbows to the front position and then back to the rear position, several times.

Exercise IV.

(1) Place the hands on the hips, thumbs to the rear, and elbows pressed back; (2) bend the body forward, from the hips as far as you can, keeping the chest protruding and the shoulders pressed back; (3) raise the body to the original standing position (hands still at the hips) and then bend backward. In these movements the knees should not be bent and the motions should be made slowly and gently; (4) then (hands still on the hips) bend gently to the right, keeping the heels firmly on the ground, knees unbent and avoid twisting the body; (5) resume original position, and then bend the body gently to the left, observing the precautions given in the last movement. This exercise is somewhat fatiguing and you should be careful not to overdo it at the start. Proceed gradually; (6) with hands in same position on the hips, swing the upper part of the body around in a circle, from the waist-up, the head describing the largest circle, of course. Do not move the feet or bend the knees.

Exercise V.

(1) Standing erect, with hands on hips, raise yourself on the balls of the feet several times, with sort of a springing motion. Pause a moment after you have raised upon your toes, then let the heels sink to the floor, then repeat, as above suggested. Keep the knees unbent and the heels together. This exercise is specially beneficial in developing the calf of the leg, and will make it sure the first few times it is tried. If you have an undeveloped calf here is the exercises for you; (2) with hands still on hips place your feet about two feet apart, and then cover the body into a "squatting" position, pausing a moment and then resuming original position. Repeat several times, but not too often at the first, as it will make the thighs feel a little sore at the beginning. This exercise will give one well developed thighs. This last movement may be improved upon by sinking down with the weight resting upon the balls of the foot, instead of upon the heel.

Exercise VI.

(1) Stand erect with hands on hips; (2) keeping the knee straight, swing the right leg out about fifteen inches (keeping the toe turned a little out and the sole flat)--then swing back to the rear until the toe points straight to the ground, _keeping the knee stiff all the time_; (3) repeat the swinging backward and forward several times; (4) then do the same with the left leg; (5) with hands still on hips, raise the right leg up, bending the knee, until the upper-leg (thigh) stands straight out from the body (if you can raise it still higher, you may do so); (6) place your foot again on the ground, and go through the same motion with the left leg; (7) repeat several times, first one leg and then the other, moving slowly at first and gradually increasing your speed until you are executing a slow trot without moving from the over spot.

Exercise VII.

(1) Stand erect, with the arms extended straight in front of you, from the shoulders, and of course on a level with the shoulders--the palms must be down, fingers straight out, thumbs folded under and the thumb side of hands touching each other; (2) bend the body forward from the hips, stooping forward as far as possible and at the same time swing the arms forward with a sweeping movement, sending them down, backward and upward at the back, so that when the body has reached the limit of the bending forward movement the arms are extended back and over the body--keep the arms stiff and do not bend the knees; (3) resume standing position and repeat several times.

Exercise VIII.

(1) Extend the arms straight, sideways, from the shoulder and hold them there stiff and rigid with hands open; (2) close the hands forcibly with a quick motion, pressing the fingers well into the palm; (3) open the hands forcibly and quickly, spreading out the fingers and thumbs as widely as possible forming a fan shaped hand; (4) close and open the hands as above stated, several times, as rapidly as possible. Put life into the exercise. This is a splendid exercise for developing the muscles of the hand and for acquiring manual dexterity.

Exercise IX.

(1) Lie upon your stomach, extending your arms above your head and then bowed upward and your legs stretched out full length and raised backward and upward. The correct position may be carried in the mind by imagining a watch--crystal or a saucer resting on the table on its middle, with both ends turning upward; (2) lower and raise the arms and legs, several times; (3) then turn over on your back and lie extended at full length, with arms extended straight out upwards over the head, with back of fingers touching the ground; (4) then raise up both legs from the waist until they stand straight up in the air, like the mast of a ship, your upper-body and arms remaining in the last position named. Lower the legs and raise them several times; (5) resume position 3, lying flat upon the back at full with arms extended straight out upward, over the head, with backs of fingers touching the ground; (6) then gradually raise body to sitting position, with arms projecting straight in front of the shoulders. Then go back gradually to the lying down position, and repeat the raising and lowering several times; (7) then turn over on the face and stomach again and assume the following position:--Keeping the body rigid from head to foot, raise your body until its weight rests upon your palms (the arms being stretched out straight in front of you) at one end, and upon your toes at the other end. Then gradually bend arms at the elbow, allowing your chest to sink to the floor; then raise up your chest and upper-body by straightening out your arms, the entire weight falling upon the arms, with the toes as a pivot--this last is a difficult motion, and should not be overdone at first.

Exercise X.

This exercise is for those troubled with a too large abdomen, which trouble is caused by too much fat gathering there. The abdomen may be materially reduced by a reasonable indulgence in this exercise--but always remember "moderation in all things" and do not overdo matters, or be in too much of a hurry. Here is the exercise: (1) exhale the breath (breathe out all the air in the lungs, without straining yourself too much) and then draw the abdomen in and up as far as you can, then hold for a moment and let it resume its natural position. Repeat a number of times and then take a breath or two and rest a moment. Repeat several times, moving it in and out. It is surprising how much control one may gain over these stubborn muscles with a little practice. This exercise will not only reduce the fatty layers over the abdomen, but will also greatly strengthen the stomach muscles. (2) Give the abdomen a good but not rough kneading and rubbing.

Exercise XI.

The exercise is as follows:--Follow it carefully. (1) stand erect, with heels together, toes slightly pointed outward; (2) raise the arms up by the sides (with a circular movement) until the hands meet over the head, thumbs touching each other; (3) keeping the knees stiff; the body rigid; _the elbows unbent_; (and shoulders bent well back as the movement is made); bring down the hands, slowly, with a sideway circular motion, until they reach the sides of the legs the little finger and the inner-edge (the "chopping-edge") of the hand alone touching the legs, and palms of the hands facing straight to the front. The shoulder gets the right position by touching the little finger of each hand to the seam of the trousers. (4) Repeat several times, _slowly_ remember. With the hands in the last position, having been placed there by the motion stated, it is very difficult for the shoulders to warp forward. The chest is projected a little; the head is erect; neck is straight, the back straight and hollowed a little (the natural position); and the knees are straight. In short, you have a fine, erect carriage--_now keep it_.

SEVEN MINOR BREATHING EXERCISES.

Exercise I.

(1) Stand erect with hands at sides. (2) Inhale complete breath. (3) Raise the arms slowly, keeping them rigid until the hands touch over head. (4) Retain the breath a few minutes with hands over head. (5) Lower hands slowly to sides exhaling slowly at the same time. (6) Practise cleansing breath.

Exercise II.

(1) Stand erect with arms straight in front of you. (2) Inhale complete breath and retain. (3) Swing arms back as far as they will go; then back to first position; then repeat several times, retaining the breath all the while. (4) Exhale vigorously through mouth. (5) Practise cleansing breath.

Exercise III.

(1) Stand erect with arms straight in front of you. (2) Inhale complete breath. (3) Swing arms around in a circle, backward, a few times. Then reverse a few times retaining the breath all the while. You may vary this by rotating them alternately like the sails of a wind-mill. (4) Exhale the breath vigorously through the mouth. (5) Practise cleansing breath.

Exercise IV.

(1) Lie on the floor with your face downward, and palms of hands flat upon the floor by your sides. (2) Inhale complete breath and retain. (3) Stiffen the body and raise yourself up by the strength of your arms until you rest on your hands and toes. (4) Then lower yourself to original position. Repeat several times. (5) Exhale vigorously through the mouth. (6) Practise cleansing breath.

Exercise V.

(1) Stand erect with your palms against the wall. (2) Inhale complete breath and retain. (3) Lower the chest to the wall, resting your weight on your hands. (4) Then raise yourself back with the arm muscles alone, keeping the body stiff. (5) Exhale vigorously through the mouth. (6) Practise cleansing breath.

Exercise VI.

(1) Stand erect with arms "akimbo" that is with hands resting around the waist and elbows standing out. (2) Inhale complete breath and retain. (3) Keep legs and hips stiff and bend well forward, as if bowing, at the same time exhaling slowly. (4) Return to first position and then take another complete breath. (5) Then bend backward exhaling slowly. (6) Return to first position and take a complete breath. (7) Then bend sideways exhaling slowly (vary by bending to right and then to left). (8) Practise cleansing breath.

Exercise VII.

(1) Stand erect or sit erect with straight spinal column. (2) Inhale a complete breath but instead of inhaling on a continuous steady stream, take a series of short, quick "sniffs" as if you were smelling aromatic salts and ammonia and did not wish to get too strong a "whiff." Do not exhale any of these little breaths, but add one to the other until the entire lung space is filled. (3) Retain for a few seconds. (4) Exhale through the nostrils in a long restful breath. (5) Practise cleansing breath.

WHEN YOU ARE IN TRAINING.

Do not attempt to take all the above exercises at one and the same time. Take them several times in the day. Never exercise immediately after a meal or before it. Do not try to force development as you will be apt to suffer from re-action. Slow and steady wins the race. Gentle and persistent exercises are advisable. That will lead to permanent development.

EFFECT OF MIND AND BODY.