Aroh Practice

Stage One (5 minutes):

 

Keep your eyes open, allowing gentle, natural blinking while maintaining a steady gaze on a single fixed point in front of you. Begin with normal, effortless breathing. Stay relaxed and simply observe the breath and the body as they are, without trying to change anything.​

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Stage Two (5 minutes):

Transition into long, deep breathing while continuing to blink naturally. Maintain your focus on the same point. Let the breath lengthen smoothly without strain, allowing awareness to deepen.

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Stage Three (5 minutes):

Now slow the movement of the stomach, gently moving it in and out with control. The breath should be silent, with no audible sound. Continue blinking and keep your focus steady, cultivating subtle awareness of internal movement.

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Stage Four (5 minutes):

Shift to faster inhalations that expand the stomach, placing greater emphasis on the exhalation as the stomach moves inward. Maintain continuous blinking and focused attention, allowing energy and sensation to intensify.

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Stage Five (5 minutes):

Continue the same breathing pattern, but now introduce pauses in the breath. After each cycle, hold the breath comfortably for 10–15 seconds. All other aspects of the practice remain the same—blinking, posture, and focus.

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Stage Six (5 minutes):

Finally, exhale completely and close your eyes. Draw the belly inward and lift the navel upward. Hold this position for 1–2 seconds, then release and repeat. Continue this cycle for five minutes, maintaining inner awareness and stillness.

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Stage Seven: 15 Minutes

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Close your eyes and be a witness for the next 15 minutes.