Exercise 1.
Stand up with your legs at a little distance from one another. Clasp your hands and move your arms forward down till they are straight in the elbows. Stretch the back muscles in the area of your shoulder blades and hold for 10 to 15 seconds. Then shake and relax your hands. Repeat 5 times.

Test 1: Stamina.
Have a steady run for 12 minutes along a straight path. Try to cover as long distance as you can. Make a short walking interval if you feel you need it. Measure the distance and assess your results from the following table.

This meditation is so simple that there is hardly anything to do. You won’t force out thoughts or sounds. You won’t have to visualize anything particular. You won’t have to chant or repeat a mantra. You simply stay aware of your Inner Vibration. It may take several sittings to clearly recognize that vibration, but recognizing it you will. From then on you simply sit comfortably and allow the vibration to be there. You can have thoughts along with the vibration, but if you find you’re totally absorbed in thoughts, quietly return to an awareness also of your Inner Vibration. That’s all you do for 20 minutes twice a day.

The Inner Vibration can manifest in many ways. Some people feel a pulsation in the body that is not from the heart beat. Others feel body movements, like the head swaying, or the upper torso swaying, or arms or legs gently moving. A few will visualize a pattern of light or colors. The common factor of a rhythm is always there, and the rhythm will be simple and easily hold your attention, even along with other thoughts. Until you feel comfortable with your Inner Vibration, here’s what you do.

Simple Meditation from Babaji
Introduced by Roger G. Lanphear

Simple Meditation from Babaji Introduced by Roger G. Lanphear.
This meditation is so simple that there is hardly anything to do. You won’t force out thoughts or sounds. You won’t have to visualize anything particular. You won’t have to chant or repeat a mantra. You simply stay aware of your Inner Vibration. It may take several sittings to clearly recognize that vibration, but recognizing it you will. From then on you simply sit comfortably and allow the vibration to be there. You can have thoughts along with the vibration, but if you find you’re totally absorbed in thoughts, quietly return to an awareness also of your Inner Vibration. That’s all you do for 20 minutes twice a day…..