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Some of the Energization Exercises
"We are
beings of energy...Our bodies, our health, our happiness, our very
thoughts are determined by the level and direction of our energy."
—Jyotish Novak, Ananda Course in Self-Realization, Part One
The Energization
Exercises are comprised of thirty-nine exercises. Once you become
familiar with the routine it takes about ten to twelve minutes to
practice. To learn this technique effectively, however, requires
that you see the exercises demonstrated, either by an Ananda Meditation
Teacher, or through our video, book and audio resources. If you
live in an area where instruction is unavailable, you can still
learn the Energization Exercises through our comprehensive aids.
You can order these online by visiting The
Energization Exercises of Paramhansa Yogananda.
For now, let's
practice three exercises from this system. Although it's only three
you will be learning, practicing them will give you many of the
benefits of the technique: increased energy; an awareness of its
flow in the body; and a sense of well-being. Doing these exercises
before you meditate will also help to release any stored, bodily
tension and enable you to sit still longer and more comfortably.
The best way
to relax the body in meditation is consciously to withdraw the energy
from it. These exercises will help you bring greater will power
and deeper awareness to this practice. When you meditate, it is
suggested that you first do the Energization Exercises, then the
preparatory meditation techniques of tensing and relaxing and regular,
even-count breathing, then the Hong Sau meditation technique.
Energization
Exercises
Begin with
this prayer:
"O
Infinite Spirit, recharge this body with thy cosmic energy, this
mind with thy concentration and this soul with thy ever-new joy.
O eternal youth of body and mind, abide in me forever and ever."
1. Double
Breathing (with palms touching)
 With
your arms straight out to your sides at shoulder level, exhale with
the double breath, bend your knees slightly and bring your arms
to the front until your palms touch. With a double inhalation, bring
your arms back out, straighten your legs - and tense the entire
body upwards in a wave. Relax the body down in a wave in reverse
order with a double exhalation. Repeat 3-5 times.
Double breathing
is a short and long inhalation through the nose and a short and
long exhalation through the nose and mouth. This double breath allows
you to inhale and exhale more deeply and to oxygenate the blood.
To practice a "double breath," begin by inhaling strongly
through the nose with a short, sharp inhalation followed directly
by a long, strong inhalation - completely filling the lungs. Then,
without pause, exhale twice through the nose and mouth with a short,
then a long exhalation - making the sound: "Huh, Huhhhhhh."
Feel cosmic energy flowing into the medulla oblongata with the breath.
2. Body Recharging
(first phase)
Stand upright. Inhale slowly, and gradually tense the whole body
(with low, medium, and then high tension) to the point where it
vibrates. Gaze upward at the point between the eyebrows, and with
concentration feel the energy flowing into the body through the
medulla oblongata. Hold the tension for a few moments, and consciously
fill the whole body with energy. Then exhale and slowly relax (medium,
low, completely), feeling the energy as it withdraws from the body
parts. Always tense with will, then relax and feel. Repeat 1-3 times.
3. Double
Breathing (without tension)
 Relax
completely. With elbows bent, draw your hands towards your upper
chest and shoulder area. Exhale with a slow, relaxed double breath,
and let your arms extend slowly in front of you with the breath.
Enjoy the pauses between the breaths, and with a slow double inhalation
draw your hands back in. Close your eyes and bring your attention
to a focus at the point between the eyebrows. Feel relaxed, peaceful,
and energized. Mentally affirm: "I am free, I am free!"
Repeat 6-10 times.
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