Kundalini.Tantra.by.Satyananda.Saraswati

only with the ingoing breath in the throat. Become aware of the inflowing breath in the
throat passing within the network of the diaphragm. Be aware of the diaphragm - the
rising and falling muscular floor separating the chest and lungs above from the abdominal
organs below.
With each inspiration, it drops into the abdomen a little, increasing the pressure there
and causing the navel to expand. Simultaneously, the lungs are expanding fully in the
chest. Be aware with expiration that the abdomen contracts, the diaphragm is rising and
the lungs are emptying completely. Develop awareness of the diaphragm for some time.
Now, also become aware of the akasha, the space within which the diaphragm is
operating. With the ingoing breath you feel this space is filling up. Only be aware of the
process of filling up the space. This process of filling up is only a basis for the awareness
of this vast space. The process of feeling the breath is only the basis for experiencing the
heart space. Become aware of the space in the heart; take your awareness directly
there. Feel the space within the heart. It is contracting and expanding with the rhythm of
the natural breath. Breath is only the basis. The process of filling up is only the basis. Go
on to comprehend the whole space. Then you are aware of the space alone. Feel the
contraction and expansion of this vast space. It is taking place on the rhythm of the
natural breath. The breath is natural and spontaneous. Do not alter it in any way. Do not
make it longer or shorter, deeper or more shallow, faster or slower. It has to become a
spontaneous and voluntary movement of breath. In this practice the awareness of the
space in the heart is important. If the awareness of the expansion and contraction of the
heart space is constant and stabilized, after some time, many visions and experiences will
manifest there. You do not have to visualize or imagine anything. The vision will come
by itself when the awareness of the heart space is constant. The vision is of a lake and a
blue lotus. If you are able to feel the space of the heart contracting and expanding, then
maintain your awareness there. If that is not possible, then you have to feel the breath
which is filling up the space. That is the first stage of the practice. The second stage is the
direct feeling of the space and its expansion and contraction on the rhythm of the breath.
The third stage is the awareness of the blue lotus and the still lake. It will come by
itself. Keep yourself ready for that experience. Now become aware of the natural
inflowing and outflowing breath in the throat. Withdraw your awareness from the heart
space and bring it to the natural breath in the throat. Maintain awareness of the inflowing
and outflowing breath in the throat for some time. Practise for 5 or 10 minutes. Chant 0m
3 times. Allow the sound to manifest fully and spontaneously from deep within. For a
few minutes, listen carefully for the inner vibration of the sound. Release your posture
and open your eyes.
Practise
Practise these techniques for awakening anahata chakra for one month and then
proceed to those for awakening vishuddhi chakra. All the practices given for awakening
ajna, mooladhara, swadhisthana and manipura chakras can be done if sufficient time is
available. If not, then we suggest that you do a few selected techniques from each chakra
sadhana as follows: