TO GET MORE MEMORY POWER

 

                        

                             THE POWER OF YOUR BRAIN

                             HOW TO REMEMBER PLACES

                              THERE IS A GREAT DIFFERENCE IN THE VARIOUS DEGREES OF DEVELOPMENT OF "THE SENSE OF LOCALITY" IN DIFFERENT PERSONS. BUT THESE DIFFERENCES MAY BE TRACED DIRECTLY TO THE DEGREE OF MEMORY OF THAT PARTICULAR PHASE OF FACULTY OF THE MIND, WHICH IN TURN DEPENDS UPON THE DEGREE OF ATTENTION , INTEREST AND USE THAT HAS BEEN BESTOWED UPON THE FACULTY IN QUESTION. THE FACULTY OF LOCALITY INCLUDES COGNIZANCE OF PLACE, RECOLLECTION OF THE LOOKS OF PLACES, ROADS, SCENERY, AND THE LOCATION OF OBJECTS, WHERE ON A PAGE IDEAS ARE TO BE FOUND, AND POSITION GENERALLY, THE GEOGRAPHICAL FACULTY, THE DESIRE TO SEE PLACES, AND HAVE THE ABILITY TO FIND THEM.

                           PERSONS IN WHOM THIS FACULTY IS DEVELOPED TO THE HIGHEST DEGREE SEEM TO HAVE AN ALMOST INTUITIVE IDEA OF DIRECTION, PLACE AND POSITION. THEY NEVER GET LOSE OR "MIXED UP" REGARDING DIRECTION OR PLACE.THEY REMEMBER THE PLACES THEY VISIT AND THEIR RELATION IN SPACE TO EACH OTHER . THEIR MINDS ARE LIKE MAPS UPON WHICH ARE ENGRAVED THE VARIOUS ROADS, STREETS AND OBJECTS OF SIGHT IN EVERY DIRECTION. WHEN THESE PEOPLE THINK OF CHINA, LABRADOR, TERRA DEL FUEGO, NORWAY, CAPE OF GOOD HOPE, TIBET, OR ANY OTHER PLACE, THEY SEEM TO THINK OF IT IN "THIS DIRECTION OR THAT DIRECTION" RATHER THAN AS A VAGUE PLACE SITUATED IN A VAGUE DIRECTION. THEIR MINDS THINK "NORTH, SOUTH, EAST OR WEST, AS THE CASE MAY BE WHEN THEY CONSIDER A GIVEN PLACE. 

                              SHADING DOWN BY DEGREES WE FIND PEOPLE AT THE OTHER POLE OF THE FACULTY WHO SEEM TO FIND IT IMPOSSIBLE TO REMEMBER ANY DIRECTION, OR LOCALITY OR RELATION IS SPACE, SUCH PEOPLE ARE CONSTANTLY LOSING THEMSELVES IN THEIR OWN TOWS, AND FEAR TO TRUST THEMSELVES IN A STRANGE PLACE. THEY HAVE NO SENSE  OF DIRECTION, OR PLACE, AND FAIL TO RECOGNIZE A STREET OR SCENE THAT THEY HAVE VISITED RECENTLY, NOT TO SPEAK OF THOSE THAT THEY TRAVELED OVER IN TIME PAST. BETWEEN THESE TWO POLES OR DEGREES THERE IS A VAST DIFFERENCE, AND IT IS DIFFICULT TO REALIZE THAT IT IS ALL A MATTER OF USE, INTEREST AND ATTENTION. THAT IT IS BUT THIS MAY BE PROVEN BY  ANYONE WHO WILL TAKE THE TROUBLE AND PAINS TO DEVELOP THE FACULTY AND MEMORY OF LOCALITY WITHIN HIS MIND. MANY HAVE DONE THIS, AND ANYONE ELSE MAY DO LIKEWISE IF THE PROPER METHODS WERE EMPLOYED.

                         THE SECRET OF THE DEVELOPMENT OF THE FACULTY AND MEMORY OF PLACE AND LOCALITY IS AKIN TO THAT MENTIONED IN THE PRECEEDING CHAPTERS, IN CONNECTION WITH THE DEVELOPMENT OF THE MEMORY FOR NAMES AND FACES. THE FIRST THING NECESSARY IT TO DEVELOP AN INTEREST IN THE SUBJECT. YOU SHOULD BEGIN TO "TAKE NOTICE" OF THE DIRECTION OF THE STREETS OR ROADS OVER WHICH YOU TRAVEL, THE LANDMARK THE TURNS OF THE ROAD, THE NATURAL OBJECTS ALONG THE WAY. YOU SHOULD STUDY MAPS, UNTIL YOU AWAKEN A NEW INTEREST IN THEM, JUST AS DID MR.X, WHO USED THE DIRECTORY IN ORDER TO TAKE AN INTEREST IN NAMES. YOU SHOULD PROCURE A SMALL GEOGRAPHY BOOK AND STUDY DIRECTION, DISTANCE, LOCATION, SHAPE AND FORM OF COUNTRIES, ETC. NOT AS A MERE MECHANICAL THING BUT AS A LIVE SUBJECT OF INTEREST. IF THERE WERE A LARGE SUM OF MONEY AWAITING YOUR COMING IN CERTAIN SECTIONS OF THE GLOBE, YOU WOULD MANIFEST A DECIDED INTEREST  IN THE DIRECTION, LOCALITY AND POSITION OF THOSE PLACES, AND THE BEST WAY IN REACH THEM. BEFORE LONG YOU WOULD BE A VARIATABLE REFERENCE BOOK REGARDING THOSE SPECIAL PLACES. THE WHOLE THING LIES IN THE DEGREE OF "WANT TO" REGARDING THE MATTER. DESIRE AWAKENS INTERESTS, INTEREST EMPLOYS ATTENTION, AND ATTENTION BRINGS USE. YOU MUST FIRST WANT TO DEVELOP THE FACULTY OF LOCALITY - AND WANT TO "HARD ENOUGH". THE REST IS A MERE MATTER OF DETAIL.

                        KEY POINTS

                        THE FACULTY OF LOCALITY INCLUDES COGNIZANCE OF PLACE, RECOLLECTION OF THE LOOKS OF PLACES, ROADS, SCENERY, AND THE LOCATION OF OBJECTS, WHERE ON A PAGE IDEAS ARE TO BE FOUND, AND POSITION GENERALLY, THE GEOGRAPHICAL FACULTY, THE DESIRE TO SEE PLACES, AND HAVE THE ABILITY TO FIND THEM.

                         PROCURE A SMALL GEOGRAPHY BOOK AND STUDY DIRECTION, DISTANCES, LOCATION , SHAPE AND FORM OF COUNTRIES, ETC. NOT AS A MERE MECHANICAL THING BUT AS A LIVE SUBJECT OF INTEREST.

                            WHEN YOU GO OUT FOR A WALK OR A DRIVE IN YOUR CAR, GO IN A ROUND-ABOUT WAY, TAKING AS MANY TURNS AND TWISTS AS POSSIBLE. IN ORDER TO EXERCISE YOUR FACULTY OF LOCALITY AND DIRECTION - BUT ALWAYS NOTE CAREFULLY DIRECTION AND GENERAL COURSE, SO THAT YOU MAY REPRODUCE IT CORRECTLY ON YOUR MAP WHEN YOU RETURN.

                          IF ABOUT TO VISIT A STRAGE CITY, PROCURE A MAP OF IT BEFORE STARTING, AND BEGIN BY NOTHING THE CARDINAL POINTS OF THE COMPASS, STUDY TEH MAP - THE DIRECTIONS OF THE PRINCIPAL STREETS AND THE RELATIVE POSITIONS OF THE PRINCIPAL POINTS OF INTEREST, BUILDINGS, ETC. IN THIS WAY YOU NOT ONLY DEVELOP YOUR MEMORY OF PLACES, AND RENDER YOURSELF PROOF AGAINST BEING LOST, BUT YOU ALSO PROVIDE A SOURCE OF NEW AND GREAT INTEREST IN YOUR VISIT.

THE POWER OF YOUR EAR

 

                                TRAINING YOUR EAR

                                THE SENSE OF HEARING IS ONE OF THE HIGHES OF THE SENSES OR CHANNELS WHEREBY WE RECEIVE IMPRESSIONS FROM THE OUTSIDE WORLD. IN FACT, IT RANKS ALMOST AS HIGH AS THE SENSE OF SIGHT. IN THE SENSE OF TASTE, TOUCH, AND SMELL THERE IS A DIRECT CONTACT BETWEEN THE SENSITIVE RECIPIENT NERVE SUBSTANCE AND THE PARTICLES OF THE OBJECT SENSED, WHILE IN THE SENSE OF SIGHT AND THE SENSE OF HEARING THE IMPRESSION IS RECEIVED THROUGH THE MEDIUM OF WAVES IN THE ATMOSPHERE (IN THE CASE OF SIGHT), OR WAVES IN THE AIR (IN THE SENSE OF HEARING). MOREOVER IN TASTE, SMELL AND TOUCH THE OBJECTS SENSED ARE BROUGHT INTO DIRECT CONTACT WITH THE TERMINAL NERVE APPARATUS, WHILE IN SEEING AND HEARING THE NERVES TERMINATE IN PECULIAR AND DELICATE SACS WHICH CONTAIN A FLUIDIC SUBSTANCE THOUGH WHICH THE IMPRESSION IS CONVEYED TO THE NERVE PROPER. LOSS OF THIS FLUIDIC SUBSTANCE DESTROYS THE FACULTY TO RECEIVE IMPRESSIONS, AND DEAFNESS OR BLINDNESS ENSUES.

                      JUST AS IT IS TRUE THAT IT IS THE MIND AND NOT THE EYE THAT REALLY SEES, SO IS IT TRUE THAT IT IS THE MIND AND NOT THE EAR THAT REALLY HEARS. MANY SOUNDS REACH THE EARS THAT ARE NOT REGISTERED BY THE MIND. WE PASS ALONG A CROWDED STREET, THE WAVES OF MANY SOUNDS REACHING THE NERVES OF THE EAR, AND YET THE MIND ACCEPTS THE SOUNDS OF BUT FEW THINGS, PARTICULARLY WHEN THE NOVELTY OF THE SOUNDS HAS PASSED AWAY. IT IS A MATTER OF INTEREST AND ATTENTION IN THIS CASE, AS WELL AS IN THE CASE OF HEARING. FOR EXAMPLE, IF WE SIT BY AN OPEN WINDOW IN THE COUNTRY ON A SUMMER DAY, WE MAY HAVE MANY STIMULI KNOCKING AT THE GATE OF ATTENTION. THE TICKING OF A CLOCK, THE SOUND OF THE WIND, THE CACKLING OF FOWL, THE QUAKLING OF DUCKS, THE BARKING OF DOGS, THE LOWING OF COWS, THE CRIES OF CHILDREN AT PLAY, TEH RUSTLING OF LEAVES, THE SONGS OF BIRDS, THE RUMBLING OF WAGONS, ETC. IF ATTENTION IS CENTERED UPON ANY ONE OF THESE, THAT FOR THE TIME BEING, ACQUIRES THE IMPORTANCE OF A KING UPON THE THRONE OF OUR MENTAL WORLD.

                         KEY POINTS

                           JUST AS IT IS TRUE THAT IT IS THE MIND AND NOT THE EYE THAT REALLY SEES, SO IS IT TRUE THAT IS THE MIND AND NOT THE EAR THAT REALLY HEARS.

                              THE MIND WILL HEAR AND FAINTEST SOUNDS FROM THINGS IN WHICH IS CENTERED INTEREST AND ATTENTION, WHILE AT THE SAME THING IGNORING THINGS IN WHICH THERE IS NO INTEREST AND TO WHICH THE ATTENTION IS NOT TURNED.

                            THE REMEDY FOR POOR HEARING, AND POOR MEMORY OF THINGS HEARD IS TO BE FOUND IN THE USE OF THE WILL IN THE DIRECTION OF VOLUNTARY ATTETION AND INTEREST.

                            THE REASON THAT MANY PEOPLE DO NOT REMEMBER THINGS THAT THEY HAVE HEARD IS SIMPLY BECAUSE THEY HAVE NOT LISTENED PROPERLY.

                                   WAYS TO IMPROVE

                           YOUR LISTENING SKILLS:

                       * MEMORIZE AND REPEAT WORDS AND THOUGHTS HEARD IN COVERSATIONS, LECTURES, SERMONS, TV AND RADIO PROGRAMS. PICK OUT THE FIRST SENSTENCE FOR MEMORIZING AND MAKE UP YOUR MIND THAT YOUR MEMORY WILL BE AS WAX TO RECEIVE THE IMPRESSION AND AS STEEL TO RETAIN IT.

                       * LISTEN TO THE STRAY SCRAPS OF CONVERSATION THAT COME TO YOUR EAR WHILE WALKING ON THE STREET, AND ENDEAVOR TO MEMORIZE A SENTENCE OR TWO, AS IF YOU WERE TO REPEAT IT LATER IN THE DAY.

                       * LISTEN TO THE FOOTSTEPS OF DIFFERENT PERSONS AND ENDEAVOR TO DISTINGUISH BETWEEN THEM- EACH HAS ITS PECULIARITIES.

 

                       * GET SOME ONE TO READ AND LINE OR TWO OF POETRY OR PROSE TO YOU, AND THEN ENDEAVOR TO REMEMBER IT. A LITTLE PRACTICE OF THIS KIND WILL GREATLY DEVELOP THE POWER OF VOLUNTARY ATTENTION TO SOUNDS AND SPOKEN WORDS.

                        * ABOVE EVERYTHING ELSE, PRACTICE REPEATING THE WORDS AND SOUNDS THAT YOU HAVE MEMORIZED, SO FAR AS IS POSSIBLE - FOR BY SO DOING YOU WILL GET THE MIND INTO THE HABIT OF TAKING YOU NOT ONLY IMPORVE THE SENSE OF HEARING, BUT ALSO THE FACULTY OF REMEMBERING.

PERCEPTION OF YOUR SIGHT

 

                                  TRAIN YOUR BRAIN

                              TO GET GOOD RESULTS

                                                       TRAINING THE EYE

                               BEFORE THE MEMORY CAN BE STORED WITH SIGHT IMPRESSIONS - BEFORE THE MIND CAN RECOLLECT OR REMEMBER SUCH IMPRESSIONS - THE EYE MUST BE USED UNDER THE DIRECTION OF THE ATTENTION. WE THINK THAT WE SEE THINGS WHEN WE LOOK AT THEM, BUT IN REALITY WE SEE BUT FEW THINGS, IN THE SENSE OF REGISTERING CLEAR AND DISTINCT IMPRESSIONS OF THEM UPON THE TABLETS OF THE SUBCONSCIOUS MIND. WE LOOK AT THEM RATHER THAN SEE THEM.

                           A BODY MAY BE IMAGED ON THE RETINA WITHOUT INSURING PERCEPTION. THERE MUST BE AN EFFORT TO CONCENTRATE THE ATTENTION UPON THE MANY THINGS THAT THE WORLD PRESENTS TO OUR SENSES. A TEACHER ONCE SAID TO THE PUPILS OF A LARGE SCHOOL, ALL OF WHOM HAD SEEN COWS, I SHOULD LIKE TO FIND OUT HOW MANY OF YOU KNOW WHETHER A COW'S EARS ARE ABOVE, BELOW, BEHIND, OR IN FRONT OF HER HORNS.

                            I WANT ONLY THOSE PUPILS TO RAISE THEIR HANDS WHO ARE SURE ABOUT THE POSITION AND WHO WILL PROMISE TO GIVE A DOLLAR TO CHARITY IF THEY ANSWER WRONG'. ONLY TWO HANDS WERE RAISED. THEIR OWNERS HAD DRAWS COWS AND IN ORDER TO DO THAT HAD BEEN FORCED TO CONCENTRATE THEIR ATTENTION UPON THE ANIMALS. FIFTEEN PUPILS WERE SURE THAT THEY HAD SEEN CATS CLIMB TREES AND DESCEND THEM. THERE WAS UNANIMITY OF OPINION THAT THE CATS WENT UP HEADS FIRST. WHEN ASKED WHETHER THE CATS CAME DOWN HEAD OR TAIL FIRST, THE MAJORITY WAS SURE THAT THE CATS DESCENDED, AS THEY WERE NEVER KNOWN TO DO. ANY ONE WHO HAD EVER HAD EVER NOTICED THE SHAPE OF THE CLAWS OF ANY BEAST OF PREY COULD HAVE ANSWERED THE QUESTION WITHOUT SEEING AN ACUTAL DESCENT. 

                           FARMER'S BOYS WHO HAVE OFTEN SEEN COWS AND HORSES LIE DOWN AND RISE, ARE SELDOM AND RISE, ARE SELDOM SURE WHETHER THE ANIMALS RISE WITH THEIR FORE OR HIND FEET FIRST, OR WHETHER THE HABIT OF THE HORSE AGREES WITH THAT OF THE COW IN THIS RESPECT. THE ELM TREE HAS ABOUT ITS LEAF A PECULIARITY WHICH ALL OUGHT TO NOTICE THE FIRST TIME THEY SEE IT, AND YET ONLY ABOUT FIVE PER CENT OF A CERTAIN SCHOOL COULD INCORPORATE IN A DRAWING THIS PECULIARITY, ALTHOUGHT IT IS SO EASILY OUTLINED ON PAPER. PERCEPTION, TO ACHIEVE SATISFACTORY RESULTS, MUST SUMMON THE WILL TO ITS AID TO CONCENTRATE THE ATTENTION. ONLY THE SMALLEST PART OF WHAT FALLS UPON OUR SENSES AT ANY TIME IS ACTUALLY PERCEIVED.

                         THE WAY TO TRAIN THE MIND TO RECEIVE CLEAR SIGHT-IMPRESSIONS, AND THEREFORE TO RETAIN THEM IN THE MEMORY IS SIMPLY TO CONCENTRATE THE WILL AND ATTENTION UPON OBJECT OF SIGHT, ENDEAVORING TO SEE THEM PLAINLY AND DISTINCTLY, AND THEN TO PRACTICE RECALLING THE DETAILS OF THE OBJECT SOME TIME AFTERWARD. IT IS ASTONISHING HOW RAPIDLY ONE MAY IMPROVE IN THIS RESPECT BY A LITTLE PRACTICE. AND IT IS AMAZING HOW GREAT A DEGREE OF PROFICIENCY IN THIS PRACTICE ONE MAY ATTAIN IN A SHORT TIME.

                         PERCEPTION, TO ACHIEVE SATISFACTORY RESULTS, MUS SUMMON THE WILL TO ITS AID TO CONCENTRATE THE ATTENTION. ONLY THE SMALLEST PART OF WHAT FALLS UPON OUR SENSES AT ANY TIME IS ACTUALLY PERCEIVED.

                          THE WAY TO TRAIN THE MIND TO RECEIVE CLEAR SIGHT-IMPRESSIONS, AND THEREFORE TO RETAIN THEM IN THE MEMORY IS SIMPLY TO CONCETRATE THE WILL AND ATTENTION UPON OBJECTS OF SIGHT, ENDEAVORING TO SEE THEM PLAINLY AND DISTINCLY, AND THEN TO PRACTICE RECALLING THE DETAILS OF THE OBJECT SOME TIME AFTERWARD.

                            THE DESIRE TO ACCOMPLISH THE TASK ADDS AND CREATES AN ARTIFICIAL INTEREST JUST AS EFFECTIVE AS THE NATURAL FEELING. IT IS ALL A MATTER OF ATTENTION, INTEREST (NATURAL OR INDUCED) AND PRACTICE.

                               BY CHANGING YOUR MENTAL FOCUS, BY MEAS OF WILL AND ATTENTION YOU WILL BE ABLE TO CURE YOURSELF OF THE CARELESS METHODS OF SEEING AND OBSERVING THAT HAVE BEEN HINDRANCES TO YOUR SUCCESS. YOU HAVE BEEN BLAMING IT ON YOUR MEMORY, BUT THE FAULS IS WITH YOUR PERCEPTION.

                         IN ORDER TO REMEMBER THE THINGS THAT PASS BEFORE YOUR SIGHT, YOU MUST BEGIN TO SEE WITH YOUR MIND, INSTEAD OF WITH YOUR RETINA. LET TEH IMPRESSION GET BEYOND YOUR RETINA AND INTO YOUR MIND.

TRAIN YOUR BRAIN

 

                     

                            THE POWER OF YOUR  MIND

                           IT NEEDS VERY LITTLE ARGUMENT TO CONVINCE THE AVERAGE THINKING PERSON OF THE GREAT IMPORTANCE OF MEMORY. EVEN THEN VERY FEW BEGIN TO REALIZE JUST HOW IMPORTANT IS THE FUNCTION OF THE MIND THAT HAS TO DO WITH THE RETENTION OF MENTAL IMPRESSIONS. THE FIRST THOUGHT OF THE AVERAGE PERSON WHEN ASKED TO CONSIDER THE IMPORTANCE OF MEMORY IS ITS USE IN THE AFFAIRS OF EVERYDAY LIFE , ALONG DEVELOPED AND CULTIVATED LINES, AS CONTRASTED WITH THE LESSER DEGREES OF ITS DEVELOPMENT. IN SHORT, ONE GENERALLY THINKS OF MEMORY IN ITS PHASE OF "A GOOD MEMORY" AS CONTRASTED WITH THE OPPOSITE PHASE OF " A POOR MEMORY". BUT THERE IS A MUCH BROADER AND FULLER MEANING OF THE TERM THAT OF EVEN IMPORTANT PHASE.

                   IT IS TRUE THAT OUR SUCCEES IN OUR EVERYDAY, BUSINESS, PROFESSION, TRADE OR OTHER OCCUPATION DEPENDS VERY MATERIALLY UPON THE POSSESSION OF A GOOD MEMORY. OUR VALUE IN ANY WALK IN LIFE DEPENDS TO A GREAT EXTENT UPON THE DEGREE OF MEMORY WE MAY HAVE DEVELOPED. OUR MEMORY OF FACES, NAMES, FACTS, EVENTS, CIRCUMSTANCES AND OTHER THINGS CONCERNING OUR EVERYDAY WORK IS THE MEASURE OF OUR ABILITY TO ACCOMPLISH OUR TASKS. AND IN THE SOCIAL INTERCOURSE OF MEN AND WOMEN, 

                   THE POSSESSION OF A RETENTIVE MEMORY, WELL STOCKED WITH AVAILABLE FACTS, RENDERS ITS POSSESSOR A DESIRABLE MEMBER OF SOCIETY. AND IN THE HIGHER ACTIVITIES OF THOUGHT, THE MEMORY COMES AS AN INVALUABLE AID TO US IN MARSHALLING THE BITS AND SECTIONS OF KNOWLEDGE WE HAVE REQUIRED, AND PASSING THEM IN REVIEW BEFORE OUR COGNITIVE FACULTIES - THUS DOES THE SOUL REVIEW ITS MENTAL POSSESSIONS.

                       KEY POINTS

                     * MEMORY IS THE POWER TO REVIVE AGAIN IN OUR MINDS THOSE IDEAS THAT AFTER IMPRINTING, HAVE DISAPPEARED, OR HAVE BEEN LAID ASIDE OUT OF SIGHT.

                     * REMEMBRANE IS WHEN AN IDEA AGAIN RECURS WITHOUT ANY SPECIAL EFFORT ON OUR PART.

                     * RECOLLECTION IS WHEN THE MATTER SOUGHT AFTER BY THE MIND CAN ONLY BE BROUGH AGAIN INTO VIEW WITH PAIN AND ENDEAVOR.

                      UNTIL RECENT YEARS, THE ENTIRE EFFORTS OF MEMORY-DEVELOPERS WERE DIRECTED TO THE STRENGTHENING OF THAT PHASE OF THE MEMORY KNOWN AS "RECOLLECTION". - IDEAS OR IMPRESSIONS "SOUGHT AFTER BY THE MIND , AND WITH PAIN AND ENDEAVOR FOUND, AND BROUGHT AGAIN INTO VIEW". THE NEW PSYCHOLOGY GOES MUCH FURTHER THAN THIS.

                       IT INSTRUCTS THE STUDENT HOW THE MEMORY MAY BE STORED WITH CLEAR AND DISTINCT IMPRESSIONS WHICH WILL, THEREAFTER, FLOW NATURALLY AND INVOLUNTARILY INTO THE FIELD OF CONSCIOUSNESS WHEN THE MIND IS THINKING UPON THE ASSOCIATED SUBJECT OR LINE OF THOUGHT, AND WHICH MAY ALSO BE "RECOLLECT" BY A VOLUNTARY EFFORT WITH FAR LESS EXPENDITURE OF ENERGY THAN UNDER THE OLD METHODS AND SYSTEMS.

                         THE THREE ESSENTIALS IN THE   

                            CULTIVATION OF THE MEMORY ARE 

                                                 1. USE AND EXERCISE, REVIEW AND PRACTICE

                                                 2. ATTENTION AND INTEREST, AND 

                                                 3. INTELLIGENT ASSOCIATION

                          THE CULTIVATION OF THE MEMORY DEPENDS UPON TE PRACTICE ALONG CERTAIN SCIENTIFIC LINES ACCORDING TO WELL ESTABLISHED PSYCHOLOGICAL LAWS. THOSE WHO HOPE FOR A SURE "SHORT CUT" WILL BE DISSAPPOINTED, FOR NONE SUCH EXISTS. THE STUDENT OUGHT NOT TO BE DISSAPOINTED TO FIND THAT MEMORY IS NO EXCEPTION TO THE RULE OF IMPROVEMENT  BY PROPER METHODICAL AND LONG CONTINUED EXERCISE. THERE IS NO ROYAL ROAD,

                            NO SHORT CUT, TO THE IMPROVEMENT OF EITHER MIND OR MUSCLE. BUT THOSE WHO FOLLOW THE RULES WHICH PSYCHOLOGY HAS ESTABLISHED MAY KNOW THAT THEY ARE WALKING IN THE SHORTEST PATH, AND NOT WANDERING AIMLESSLY ABOUT.

SWAMY RAMA EXPLAINED THE SECRETS OF YOGA

 

                                 SWAMI RAMA RAISED 

                                THE SECRETS OF YOGA

                            WHAT IF YOU COULD HOLD YOUR BREATH FOR HOURS, EXPLORING WHOLE OTHER DIMENSIONS OF BEING WHILE YOUR BODY APPEARED TO BE DEAD? WHAT IF YOU COULD HEAL FATAL DISEASES IN A MOMENT, JUST BY FOCUSING YOUR MIND? WHAT IF YOU COULD ESTABLISH YOURSELF IN A STATE OF TRANQUILITY SO DEEP THAT NOTHING IN LIFE COULD EVER DISTURB YOU? THIS, OF COURSE, IS THE STUFF OF FAIRY TALES, PEOPLE CAN'T REALLY DO THESE THINGS. AND YET ADEPTS OF THE ANCIENT YOGA TRADITION CLAIM TO ACCOMPLISH THESE SORTS OF THINGS ROUTINELY. OF COURSE, ILLITERATE PEOPLE FROM SUPERSTITIOUS CULTURES WILL CLAIM ANYTHING.

                           THEN IN 1970, SWAMI RAMA, RAISED IN HIMALAYAN CAVE AND TRAINED IN THE CLOSELY GUARDED SECRETS OF YOGA FROM BOYHOOD, WALKED INTO AN AMERICAN RESEARCH LABORATORY. UNDER  THE MOST RIGOROUS EXPERIMENTAL CONDITIONS, HE SIMULATED DEATH BY VIRTUALLY STOPPING HIS BRAIN WAVES AND HEART BEAT-AND YET REMAINDED FULLY CONSCIOUS OF EVENTS OCCURING AROUND HIM IN THE LABORATORY. REPORTS OF THE SWAMI'S ABILITIES STUNNED THE WESTERN SCIENTIFIC ESTABLISHMENT. SUDDENLY THE CLAIMS OF THE INDIAN YOGIS SEEMED LIKE SUPERSTITION AND MORE LIKE EVIDENCE OF AN EXTENSIVE INNER SCIENCE THAT, IN MANY IMPORTANT RESPECTS, VASTLY EXCEEDS THE PRESENT LEVEL OF KNOWLEDGE OF WESTERN PHYSICIANS AND PHYSIOLOGISTS.

                            AS WE EMBARK INTO THE 21ST CENTURY, MODERN HUMANITY IS FINALLY LEARNING TO APPRECIATE PEOPLES. TRAGICALLY, JUST AS WE ARE AWAKENING TO THE EXTRAORDINARY VALUE OF MEDICAL LORE DEVELOPED OVER THOUSANDS OF YEARS, THE INDIGENOUS CULTURES WHICH HAVE PRESERVED THESE TRADITIONS ARE VANISHING FOREVER. YET IN THE CAVE MONASTERIES OF THE HIMALAYAS AND THE FOREST HERMITAGES OF THE INDIAN SUBCONTINENT, YOGA MASTERS CONTINUE TO TRANSMIT THE TECHNIQUE AND UNDERSTANDING WHICH HAVE MADE THEM LEGENDARY FOR CENTURIES. AND THE KEY TO PERFECT SELF-MASTERY, THESE YOGIS MAINTAIN, IS SVARODAYA, THE SCIENCE OF BREATH.

                          BREATHING IS THE ONE PHYSICAL FUNCTION WHICH IS BOTH INVOLUNTARY (IT GOES ON BY ITSELF) AND VOLUNTARY (WE CAN CONTROL OUR RESPIRATION CONSCIOUSLY). THE STAGGERING SIGNIFICANCE OF THIS SIMPLE INSIGHT WAS OBVIOUS TO INDIA'S INNER EXPLORES. THE BREATH IS THEREFORE THE KEY TO CONTROL OVER THE AUTONOMIC NERVOUS SYSTEM, THAT PART OF OUR FUNCTIONING WE WESTERNERS WERE TAUGHT  LIES OUTSIDE OUR AWARENESS AND RUNS ENTIRELY UNCONSCIOUSLY. BY LEARNING TO MANIPULATE THEIR BREATHING PATERNS, YOGIS GAINED CONSCIOUS CONTROL OVER THEIR BRAIN FUNCTION TO AN EXTENT SCARCELY ANYONE IN THE WEST WOULD HAVE IMAGINED POSSIBLE - UNTIL SWAMI RAMA WALKED INTO THE LAB.

                         AT THE RATE AT WHICH WESTERN MEDICINE IN ADVANCING, IT MAY TAKE SEVERAL MORE CENTURIES BEFORE OUR RESEARCHES CATCH UP TO SWAMI RAMA. HE INSISTS, FOR EXAMPLE, THAT THE PHYSICAL BODY IS ACTUALLY ORGANIZED AROUND A FIELD OF ENERGY CALLED THE SUKSHMA SHARIRA (SANSKRIT FOR "SUBTLE BODY") THE VERY EXISTENCE OF WHICH MOST WESTERN SCIENTISTS STILL DISPUTE. YET IT WAS MANIPULATION OF THIS ENERGY FIELD WHICH ALLOWED SWAMI RAMA TO RAISE TO RAISE TUMOROUS GROWTHS ON HIS ARMS - AND MAKE THEM DISAPPEAR - WITHIN A MATTER OF HOURS. CAN YOU IMAGINE HOW THE TREATMENT OF CANCER MIGHT CHANGE IF MEDICAL INVESTIGATORS DEVOTED EVEN A FRACTION OF THEIR RESEARCH FUNDS TO EXPLORING THIS FIELD OF LIVING ENERGY?

                         THE SANSKRIT WORD FOR LIFE ENERGY IS PRANA. THE SURVIVING LITERATURE OF THE ANCIENT PEOPLES OF EGYPT AND CHALDEA SHOW THAT THEY WORKED CAREFULLY WITH PRANA. CHINESE AND JAPANESE DOCTORS AND MARTIAL ARTISTS STILL WORK WITH IT TODAY. THIS CHAPTER IS AN INTRODUCTION TO THE IMMENSE SUBJECT OF HOW YOGIS REGULATE PRANA THROUGH THE SCIENCE OF BREATH, WRITTEN IN TERMS A WESTERNER CAN UNDERSTAND. THE FIRST ESSAY EXPLORE THE SIGNIFICANCE OF VITAL ENERGY AS THE ACTIVE FORCE UNDERLYING ANY PHYSICAL ORGANISM.

MEDITATION (KNEE POSE)

 

                        VAJRASANA (KNEELING POSE)

                                     SIT IN A KNEELING POSITION WITH THE HEAD, NECK, AND TRUNK STRAIGHT. REST THE HANDS, PALMS DOWNWARD, ABOVE THE KNEES. THIS POSTURE IS MOTSTLY PRACTICED IN NON-YOGIC TRADITIONS SUCH AS ZEN ANDTHE ISLAMIC TRADITION. IT CAN ALSO BE USED FOR MEDITATION, BUT IF IT IS CONTINUED FOR A LONG TIME, IT CAN SOMETIMES CAUSE PULLED MUSCLES BY OVERSTETCHING THE LIGAMENTS OF THE FOOT.

                                      HAVING ATTAINED A COMFORTABLE, STABLE, AND EASY POSTURE, THE STUDENT WILL THEN BE ABLE TO BECOME AWARE OF HIS BREATH. BREATH AWARENESS IS A RELIABLE GUIDE FOR EXPERIENCING THE HIGHER LEVEL OF CONSCIOUSNESS AND FOR MAKING THE MIND ONEPOINTED. IT PREPARES THE MEDITATOR FOR APPLYING SUSHUMNA.

                                         ALTHOUGH THE WORD SUSHUMNA CANNOT BE TRANSLATED INTO ENGLISH, ACCORDING TO ME, IT MEANS THE STATE OF MIND THAT IS UNDISTURBED AND JOYOUS, AND WHICH OCCURS WHEN THE BREATH STARTS FLOWING FREELY AND SMOOTHLY THROUGH BOTH NOSTRILS. SUCH A MENTAL CONDITION IS NECESSARY IN ORDER FOR THE MIND TO TRAVEL INTO DEEPER LEVELS OF CONSCIOUSNESS, FOR IF THE MIND IS NOT BROUGHT TO A STATE OF JOY, IT CANNOT REMAIN STEADY, AND AN UNSTEADY MIND IS NOT AT ALL FIT FOR MEDITATION. ANOTHER SCHOOL OF YOGA, WHICH TEACHES THE AWAKENING OF KUNDALINI, SAYS THAT WITHOUT AWAKENING OF KUNDALINI, SAYS THAT WITHOUT AWAKENING SUSHUMNA, DEEP MEDITATION AND THE AWAKENING OF KUNDALINI ARE IMPOSSIBLE. THERE ARE ONLY THREE TECHNIQUE FOR APPLYING SUSHUMNA, CONCENTRATING ON THE BRIDGE BETWEEN THE TWO NOSTRILS, DOING PRANAYAMA BREATHING EXERCISES WHILE APPLYING JALANDHARA BANDHA, AND MEDITATING ON THE CHAKRA SYSTEM.

                             THE PROCESS OF AWAKENING SUSHUMNA IS POSSIBLE ONLY WHEN A STUDENT STARTS ENJOYING BEING STILL. WHEN HE SITS IN A CALM, QUIET PLACE IN A COMFORTABLE, STEADY POSTURE, AND WHEN BODY TREMORS ARE NOT A SOURCE OF DISTURBANCE, HE CAN START MEDITATING ON THE FLOW OF BREATH. THE MOMENT HE DOES, HE BECOMES AWARE OF FOUR IRREGULARITIES IN THE BREATH. SHALLOWNESS, JERKS, NOISE, AND THAT WHICH DISTURBS HIM THE MOST, THE PAUSE BETWEEN INHALATION AND EXHALATION.

   

             MUCH HAS BEEN SPOKEN ABOUT THIS PAUSE IN THE SCRIPTURES, BUT PRACTICE MAKES ONE INCREASINGLY AWARE OF ITS IMPORTANCE. WHEN A STUDENT STARTS MEDIATING OF THE FLOW OF BREATH THE PAUSE CAN BE EXPANDED, SOME SAY IT CAN BE OMITTED. IN THE BEGINNING, HOWEVER, ONE HAS TO GO THROUGH THE EXERCISE OF PRANAYAMA AND LATTER THE EXERCISES OF BREATH RETENTION UNDER THE GUIDANCE OF A COMPETENT TEACHER. THOSE WHO DO NOT WANT TO DO PRANAYAMA TO DO PRANAYAMA EXERCISES CAN STILL DO MEDITATION, BUT WITHOUT BREATH AWARENESS A DEEP STATE OF MEDITATION IS IMPOSSIBLE.

                         IN BREATH AWARENESS, THE DURATION OF INHALATION AND EXHALATION IS CAREFULLY JUDGED MENTALLY, AND THE MIND CLOSELY AND INTIMATELY FOLLOWS THE MOVEMENT OF THE BREATH. HERE LIES THE DIFFERENCE BETWEEN BREATHING EXERCISES AND BREATH AWARENESS. IN BREATHING EXERCISES. ONE IS TAUGHT TO KEEP A COUNT OF THE AMOUNT OF AIR INHALED AND EXHALED, BUT IN BREATH AWARENESS IT IS DONE MENTALLY ONLY. NO FINGERS ARE USED TO CLOSE THE NOSTRILS. THROUGH BREATH AWARENESS, THE POWER OF ATTENTION IS STRENGTHENED, AND ATTENTION IS THE VERY KEY TO MEDITATION.

                         IN BREATH AWARENESS, THERE IS NO EXTERNAL DISTRACTION, AND ATTENTION IS NOT DISSIPATED. WE ARE NOT DISCUSSING BREATHING EXERCISES HERE-BREATH AWARENESS IS AN ADVANCED TECHNIQUE. IT TRULY COMES AFTER ONE HAS PRACTICED THE VARIOUS EXERCISES OF BREATHING DESCRIBED EARLIER. BREATH AWARENESS IS VITAL FOR A STUDENT WHO WANTS TO LEARN THE HIGHTER TECHNIQUE OF MEDITATION.

                        THE BREATH IS A BRIDGE BETWEEN BODY AND MIND. ADVANCED YOGIS OBSERVE THAT THE BREATH IS LIKE A THERMOMETER WHICH REGISTERS THE CONDITIONS OF THE MIND AND THE INFLUENCE OF THE EXTERNAL ENVIRONMENT ON THE BODY. THOSE WHO HAVE STUDIED THEIR BREATH BEHAVIOR ALSO KNOW THEIR MENTAL AND PHYSICAL BEHAVIOR. THEIR LIVES ARE GUIDED BY THEIR CONTROL OF SVARAS (LIFE RIPPLES).

                           THE BEHAVIOR OF THE BREATH CAN ALSO WARN OF ILLENSS. FOR EXAMPLE, WHEN THE BODY SUFFERS FROM FEVER, THE NOSTRILS START BEHAVING IN AN UNUSUAL WAY. ONE OF THEM, FOR INSTANCE, MAY EITHER START FLOWING EXCESSIVELY OR BECOME BLOCKED FOR AN EXTENTED PERIOD. IN SUCH A CONDITION, THE RESPIRATORY SYSTEM DOES NOT FUNCTION NORMALLY, THE LUNGS, HEART, AND RELATED SYSTEM ARE DISTURBED, AND THE MIND LOSES ITS EQUILIBRIUM. ADVANCED YOGIS USE THEIR BREATH BEHAVIOR TO WATCH THE CAPACITY OF THEIR MIND AND BODY, AND THEY CONTROL THE BEHAVIOR OF THEIR BREATH BY VARIOUS EXERCISES.

                        THE BRATH AND THE MIND ARE INTERDEPENDENT. IF ONE RETAINS THE BREATH, HIS MIND STARTS BECOMING ONE-POINTED, IF THE BREATH IS IRREGULAR AND JERKY, THE MIND IS DISSIPATED. AFTER ATTAINING A STEADY POSTURE, MEDITATION ON THE BREATH, OR BREATH AWARENESS, IS NATURAL.

                        BREATH AWARENESS STRENGTHENS THE MIND AND MAKES IT EASIER FOR IT TO BECOME INWARD. WHEN THE MIND STARTS FOLLOWING THE FLOW OF THE BREATH, ONE BECOMES AWARE OF THE REALITY THAT ALL THE CREATURES OF THE WORLD ARE BREATHING THE SAME BREATH. THERE IS A DIRECT COMMUNICATION BETWEEN THE STUDENT AND THAT CENTER OF THE COSMOS WHICH SUPPLIES BREATH TO ALL LIVNG CREATURES. THIS IS A LIVING PHILOSOPHY. AS LONG AS THE CENTER, OR LIVING UNIT IN HUMAN LIFE, RECEIVES PRANA (VITAL FORCE) THROUGH THE BREATH, THE BODY/MIND RELATIONSHIP IS SUSTAINED. WHEN THIS COMMUNICATION IS DISRUPTED, THE CONSCIOUS MIND FAILS AN THE BODY IS SEPARATED FROM THE INNER UNIT OF LIFE. THIS SEPARATION IS CALLED DEATH.

                             VARIOUS SCHOOLS RECOMMEND DIFFERENT OBJECTS FOR MAKING THE MIND ONE-POINTED. THESE ARE BOTH CONCRETE AND ABSTRACT. FOR EXAMPLE. THEY CAN BE SOUND SYLLABLES, MANTRAS, OR IMAGES, BUT NONE OF THESE OBJECTS IS HELPFUL IN THE LONG RUN WITHOUT BREATH AWARENESS. IT IS ADVISABLE FOR BEGINNERS TO DEVELOP THE HABIT OF BREATH AWARENESS AND NOT TO WORRY ABOUT ANY OTHER KIND OF OBJECT FOR THE MIND TO REST UPON, FOR BREATH AWARENESS IS A MOST NATURAL AND ESSENTIAL STEP FOR ATTAINING THE HIGHER STATE OF MEDITATION.

                            MEDITATION IS THE SUSTAINED STATE OF ONE-PONTEDNESS OF MIND. IN DEEP MEDITATION, THE ONE-POINTED MIND IS ABLE TO PIERE THROUGH THE LAYERS OF THE CONSCIOUS AND UNCONSCIOUS MINDS TO THE SUPERCONSCIOUS STATE. THIS BREAKTHROUGH IS CALLED SAMADHI. ON ACHIEVING IT, ONE IS FREED FROM ALL CAUSATION. THE MICROCOSM EXPANDS TO BECOME THE MACROCOSM, JUST AS A DROP OF WATER MERGES WITH THE OCEAN AND BECOMES THE OCEAN. THE INDIVIDUAL ATMAN IS UNITED WITH, AND ACHIEVES TOTAL IDENTITY WITH, THE COSMIC BRAHMAN. SUCH A ONE HAS FOUND THE KINGDOM OF GOD WITHIN HIMSELF AND HAS WON THE ULTIMATE FREEDOM - FREEDOM FROM THE ENDLESS CHAIN OF BIRTH AND DEATH. THE EVOLUTION OF MAN TO GOD IS NOW COMPLETE.

THE SCIENCE OF BREATH

 

                                   PLAVINI PRANAYAMA

                   PLAVINI IS ONE OF THE MOST ADVANCED PRANAYAMA EXERCISES. IN THIS PRACTICE, THE STOMACH IS FIRST FILLED COMPLETELY WITH AIR. THEN, WHILE THE AIR REMAINS IN THE STOMACH, THE LUNGS ARE FILLED COMPLETELY. THE BREATH IS RETAINED, AND THEN FINALLY EXHALED. THIS METHOD OF INHALATION, RETENTION, AND EXHALATION IS REPEATED THE DESIRED NUMBER OF TIMES, AND WHEN THE EXERCISE IS FINISHED, THE AIR IS REGURGITATED THROUGH THE MOUTH.

                    THERE ARE A FEW, MORE RARE, ADVANCED PRANAYAMA EXERCISE WHICH ARE MEANT EXCLUSIVELY FOR ADEPT YOGIS. SUCH EXERCISE ARE TRADITIONALLY IMPARTED TO ADVANCED STUDENTS BY THEIR PRECEPTORS.

                     PATANJALI, THE CONDIFIER OF THE YOGIS SUTRA, WHILE EXPLAINING VARIOUS WAYS OF BRINGING THE MIND UNDER CONTROL, ALSO INCLUDES THE METHOD OF PRANAYAMA. THE WHOLE SECRET OF THE SCIENCE OF BREATH LIES IN THE INTERPRETATION OF SUTRA. HERE PATANJALI USES DIFFERENT WORDS FOR INHALATION, EXHALATION, AND RETENTION. ACCORDING TO HIM, HAVING CONROL OVER TO CONTROL, ELIMINATE, AND EXPAND THE PAUSE IS PRANAYAMA. IN SANSKRIT THE PAUSE IS CALLED KUMBHAKA. HENCE, SUTRA IS AN APHORISM, A BRIEF NOTE WHICH THE COMPETENT TEACHER CAN EXPLAIN TO HIS STUDENTS. ACTUALLY, PRANAYAMA IN PRACTICE MEANS "PAUSE", THOUGH VARIOUS AUTHORS HAVE TRIED TO EXPLAIN IT IN OTHER WAYS. ALL THE BREATHING EXERCISE ARE MEANT TO CONTROL, ELIMINATE, AND EXPAND THAT PAUSE.

                       HATHA YOGA MANUALS MENTION EIGHT VARIETIES OF KUMBHAKA. IT IS A PRACTICAL SUBJECT, AND COMPETENT YOGIS ALONE KNOW THE SECRETS OF THE NATURE OF THE PAUSE. THE KUMBHAKAS SHOULD BE PRACTICED CAREFULLY UNDER A COMPETENT GUIDE, NEVER BY READING MANUALS ALONE. NOR SHOULD THEY BE PRACTICED WITHOUT APPLYING THE BANDHAS (LOCKS)

                       BANDHAS AND THEIR APPLICATION

                       ALL ASPIRANTS ARE STRICTLY ADVISED NOT A PRACTICE THE EXERCISE OF KUMBHAS. BANDHAS ARE LOCKS, AND THERE ARE THREE OF THEM, JALANDHARA BANDHA (THE CHIN LOCK) UDDIYANA BANDHA (THE ABDOMINAL LOCK) AND MULA BNDHA (THE ANAL LOCK)

                       BANDHAS AND THEIR APPLICATION

                          ALL ASPIRANTS ARE STICTLY ADVISED NOT TO PRACTICE THE EXERCIES OF KUMBHAKA (RETENTION OF BREATH) WITHOUT APPLYING THE BANDHAS. BANDHAS ARE LOCKS, AND THERE ARE THREE OF THEM. JALANDHARA BANDHA (THE CHIN LOCK) UDDHIYANA BANDHA (THE ABDOMINAL LOCK) AND MULA BANDHA (THE ANAL LOCK).

                     JALANDHARA BANDHA (CHIN LOCK)

                   THE INTERNAL AND EXTERNAL CAROTID ARTEIRIES, WHICH BRING THE BLOOD SUPPLY TO THE BRAIN, LIE ON BOTH SIDES OF THE NECK. WHEN PRESSURE IS APPLIED TO THESE ARTERIES THROUGH THE CHIN LOCK, THE NERVE IMPULSES TRAVELLING TO THE BRAIN ATTENUATE BODY CONSCIOUSNESS AND BRING ABOUT A TRANCELIKE CONDITION. THIS STIMULATION ALSO SHOWS DOWN THE HEART, AND THE VIJNANI NADI, WHICH CAN BE TRANSLATED AS "CHANNEL OF CONSCIOUSNESS" CAN THUS BE BROUGHT UNDER CONSCIOUS CONTROL. IT IS SAID IN THE SHIVA SAMHITA THAT BY PUTTING PRESSURE ON THE CAROTID SINUS NERVES, A BLISSFUL STATE OF MIND IS EXPERIENCED. IN OTHER WORDS, WHEN THE CHIN LOCK IS PRACTICED, BOTH IN EXHALATION AND INHALATION, CONTROL OF THE VIJNANI NADI BECOMES EASY. BUT IT TAKES A LONG TIME - SOMETHING YEARS - FOR THE YOGI TO GAIN MASTERY OF THE JALANDHARA BANDHA.

                        WHEN THE CHIN LOCK IS NOT APPLIED AFTER THE RETENTION OF THE BREATH, THE AIR WANTS TO RUSH OUT AFTER DEEP INHALATION, EVEN IF THE GLOTTISIS KEPT CLOSED. SO IT RUSHES THROUGH THE AUDITORY TUBES AND DISTURBS THE INNER EAR, CAUSING VARIOUS DISORDERS. THEREFORE JALANDHARA BANDHA IS APPLIED TO PREVENT SUCH DISORDERS. THE GLOTTIS IS FIRST CLOSED, THEN, BY PROPER APPLICATION OF THE CHIN LOOK, PRACTICING KHUMBHAKA BECOMES EASY.

                       A FEW DOCTORS IN INDIA PUT PRESSURE ON THE CAROTID ARTERIES AND THUS GIVE YOGIC ANESTHESIA TO THE PATIENT. THEY EVEN PERFORM MINOR SURGERY WITH THIS "ANESTHETIC" . THE SAME PRINCIPLE HAS BEEN ADOPTED BY MARTIAL ART EXPERTS, ESPECIALLY IN THE SCHOOL OF KUNG FU. CHILDREN OFTEN EXPERIENCE THAT PLEASANT FEELING OF "PASSING OUT" WHEN THEY UNCONSCIOUSLY LEARN TO PUT PRESSURE ON THE CAROTID ARTERY. THROUGH JALANDHARA BANDHA, YOGIS BRING ABOUT CONSCIOUS CONTROL OF THIS PHENOMENON AND THUS ATTAIN A STATE OF JOY BEFORE MEDITATING.

                                        UDDIYANA BANDHA 

                                         (ABDOMINAL LIFT)

                      UDDIYANA IS AN EXERCISE WHICH INVOLVES THE DIAPHRAGM, RIBS, AND ABDOMINAL MUSCLES, AND IT CAN BE PRACTICED EIHER STANDING OR SITTING IN ONE OF THE MEDITATIVE POSTURES. IN THE STANDING POSITION, PLACE THE FEET APPROXIMATELY TWO FEET APART. KEEP THE SPINE STAIGHT, BEND THE KNEES SLIGHTLY, AND LEAN FORWARD FROM THE WAIST FAR ENOUGH TO PLACE THE PALMS OF THE HANDS JUST ABOVE THE KNEES. EXHALE COMPLETELY, AND PLACE THE CHINE OR THE HOLLOW OF THE THROAT. WITHOUT INHALING, SUCK THE ABDOMINAL MUSCLES IN AND UP, PULLING THE NAVEL TOWARD THE SPINE. THIS MOTION PULLS THE DIAPHGRAGM UP CREATES A CAVITY ON THE FRONT SIDE OF THE ABDOMEN UNDER THE RIB CAGE, THE BACK WILL CURVE SLIGHTLY. THIS POSITION IS HELD FOR AS LONG AS IT REMAINS COMFORTABLE. THEN SLOWLY INHALE AND RELAX.

                             NEVER FORCE THE ABDOMINAL MUSCLES OUTWARD, USE FORCE ONLY IN PULLING THE MUSCLES IN AND UPWARD. DO NOT PRACTICE THIS EXERCISE IF THERE IS ANY PROBLEM WITH HIGH BLOOD PRESSURE, HIATAL HERNIA, ULCERS, OR HEART DISORDERS. WOMEN SHOULD NOT PRACTICE IT DURING MENSTRUATION OR PRAGNANCY. UDDIYANA IS ONE OF THE FINEST EXERCISE FOR THE ABDOMINAL ORGANS. 

                            MULA BANDHA (ANAL LOCK)

                             MULA BANDHA (THE ANAL LOCK) IS AN EXERCISE IN WHICH THE SPHINCTER MUSCLES ARE CONTRACTED. BOTH THE EXTERNAL AND THE INTERNAL SPHINCTER MUSCLES ARE CONTRACTED AND THEN HELD. THIS BANDHA IS USED DURING PRANAYAMA AND MEDITATION.

                               

                                               MUDRAS

                           MUDRA MEANS "SEAL". THERE ARE A NUMBER OF MUDRAS MENTIONED IN THE YOGA TEXTS INCLUDING MAHA MUDRA, KHECARI MUDRA, ASHVINI MUDRA, YOGA MUDRA, VISHNU MUDRA, AND OTHERS.

                           ONE MUDRA USED DURING MEDITATION IS JNANA MUDRA (THE FINGER LOCK). ONE OF STUDENT HAS ARRANGED HIS FEET AND LEGS AND HAS PLACED HIS FEET AND LEGS AND HAS PLACED HIS BODY IN A COMFORTABLE SITTING POSTURE, IT IS IMPORTANT THAT THE ARMS, HANDS, AND FINGERS BE ARRANGED ACCORDINGLY SO THAT THEY DO NOT BECOME A SOURCE OF DISTRACTION. JNANA MUDRA IS THEN APPLIED. ALTHOUGH THERE ARE VARIOUS WAYS OF PLACING THE FINGERS, THE SIMPLES IS TO PLACE THE THUMB AND THE FOREFINGER TOGETHER AND REST THE HANDS, PALMS DOWNWARD, ON THE KNEES, VISHNU MUDRA, WHICH USED DURING PRANAYAMA EXERCISES, IS DESCRIBED IN THE NADI SHODHANAM SECTION.