Sit in a comfortable posture. Spine should be upright

Eyes closed

1. Mahapran sound- 2 minutes
2. Kayotsarga- 5 minutes
3. Take inhalation in pink color. Experience pink color all around. The pink color is going in the body with each breath (5 minutes)
4. Focus mind at the center of heart (Anand Kendra)

• Integrated vision is developing
• compassion is getting stronger
• Repeat in Loud voice 9 times and inside voice 9 times

Contemplate

Anger, ego and greed makes human cruel. No one wants unfriendly behavior towards self

For better living and peaceful social life I have to strongly develop compassion

I promise that my compassion is getting stronger- 10,minutes

End this Anupreksha with Mahapran Sound (2 minutes)