Helpfull exercises (BreathingExer) ==================page 121 exe1 sit sit straight exhale out air empty lungs slowly

inhale air stop air inside then slowly release via lips then close lips.. to wistle this is only 1 circle attempt 11x times note: don't conc too much on inhale/exhale but focus on muraqaba Exe2: ===== same exe1 but put both hands on knee 5 sec hold air, do 5x times next day do for 7x then 11x --> next try for 6 sec hold --> next try for 7 sec hold --> next try for 15 sec hold exe3: similar to exe1, sit & with thumb-of-RightHand close RtNostril & inhale with LfN ostril for 4-sec. Then hold air inside, then with 2small-finger-RtHand close lfNostril with 2 rema in finger put on forehead keep hold air for 4sec then remove air by removing RtT humb from RtNostril for 4sec. Then again inhale from rtnostril 4sec & put rtthum b on rtnostril again. hold 4sec then remove air from leftNostril by removing sma llfinger. This completes 1cycle. Repeat for 3-Cycles Continue practice till 7-cycles for many days with 4sec. then try with 6sec till 7-cycles. then try with many till 16sec with 7-cycles. Notice:Exercise with after 2.5Hours lunch. GreatTime to start early Morning. Then at Night before sleep. ====IsTraq===== exer1: rest on bed, bed must not be soft but hard move both hands expand to body expand thumbs feel comfortable donot feel uncomfortable conc on thumb of rtfoot conc on thumb of leftfoot exer2: sit in cross-leg meditative state make backbone straight with arms on knees make head straight to nose

make eye conc on foot furthur 1.50 point focus. start counting breating inhale with then exhale = 1 cycle stare with eyes focus on floor only. donot focus too much.. become easy 1 to 10 cycle only. if conc on breathing got disturb then restart count from 1. again 1 to 10 cycle means till 20 cycles. do it again till total cycles till 100x do 100x for 3-doors. it takes only 5 mins only Exer3: time 5-10 mins This is adv version of exe2. instead of conc on breathing-count fouce on inhaleExhale activity. it is normal breating exer close eyes and focus on breath, then think light coming into chest from nose. do this exrcise will slow & patience. then do again inhale color light & end exhale. Exerc4: time 5-10 mins goto a room with complete darkness with no light source. sit cross-leg into darkroom with point focus without blink eye. try to make one point focus, 1sttime eyes may blink with tears but then later da ys this might overcome with complete fouse Once finished then close eyes & leave mind free so that eyes might get more rest . then wash the eyes with cold water, Note:- The time for exerc3 and 4 is both 5 to 10 mins Exercise5: 5min exer sit with crosslegs or similar 1st make face straight. then little turn then focus on nose make eye little open or tears????? you will feel pressure on eyeballs and tears will start to control pressure is to close the eye little but donot create too much pressur e on eyes. if too much tears comes then close eye & again focus on nosetip after sometime focus on nosetip gets no problem and easy. 5min exercise total time. first try exercise5 for 1 min then slowly proceed to 5min

=====4MonthsProgram========== 1st Color is Blue 2nd Color is Green, RoseColor