How to wake by 4 am everyday?

Posted by Gopal on September 23, 2011

4 Votes 1. Note: If there is no update regarding subsequent failure of this technique, know that this technique is continuously working everyday for me. Because in case of subsequent failure of this technique, you will see an update at the top of this article mentioning the same. 2. An additional technique related to sleep management is how to remove untimely sleep. Please read this technique here. 3. This technique should not be followed in winter as it makes one sick if one goes outside under the sky. One can do it inside home or on balcony in case of mild winter. 4. My new routine: 1. 3 am 4:30 am: till 31 Dec, 2014 (first three year of real brahmacharya practice which can be done only if one wakes up by 4 am), put on light during yoga a. wake up b. 10-11 min: i. On apartment roof (not in winter as it makes one sick in winter, do it in room itself or during mild cold, on balcony), 1 min simulated running -> 3 min jumping & stretching and bending exercises -> 1 min Poorna titali asana. Then, come back to room. // The park in my locality in India was occupied by menacing, big and barking dogs (they started barking directly at me) when I reached there on the first day at 3 am. So, I decided to spend this first 20 min on apartment roof and instead of actual running, do now simulated running by running on the same spot without moving the body forward (like one does on treadmill machine) that is as good as doing simulated running on treadmill machine . ii. 5 min Nadi Shodhana Advanced c. 60 min Thoughtless Awareness (start with 5 round Shoonya Pranayam described at the end of this doc) d. 5 min Nadi Shodhana Advanced e. 10 round Simha-Garjanasana 5. After trying for 1 month in November (the month of doom for my early morning routine), I failed in waking up by 4 am in winter not due to laziness, but due to two factors: (i) not possible or even enjoyable anymore due to cold to go outside after waking up unlike in summer and (ii) disturbances in sleep due to unexpected

increase in cold on some days which destroys the rhythm for next few days due to cascading effect. Since time is very precious, I am not doing any further experiment and have moved to late night 1 am to 7 am sleep routine till Feb, 2012. Will move back to 9 pm 3 am routine by following the technique of this post from March, 2012 onward. And in Nov 2012, after being done with civil services mains, will again fight to stay at early morning routine even during winter and hopefully, next winter early morning routine will be 100% maintained. So, just a tactical retreat due to civil services mains pressure. Hi friends, I wish, I had the credentials to write this post 8 years ago when I first learnt the great spiritual importance of getting up by 4 am after reading Swami Sivananadas books. Ref: http://gopal4mission.wordpress.com/2009/04/04/greatly-inspiring-brahmacharyaquotes/#Wake_up_during_brahmamuhurtha In fact, waking up by 4 am is indispensable for first-class brahmacharya practice which, in turn, is indispensable for Self-Realization. Wake up during brahmamuhurtha. Waking up at 3 am or latest by 4 am (3 am 7 am is most suited for reaching more joyous state during thoughtless awareness practice, as the entire atmosphere is free from thought vibrations and hence peaceful/sattwic, thus naturally deeper and more joyous state of thoughtless awareness which is 100% peace/sattwa is realized during this period.) and doing thoughtless awareness practice for as many hours as possible. Since lust is a rajasic (passionate) quality, with more increase in sattwa, brahmacharya automatically becomes more easy and natural. Sushumna awakens automatically during this period and kundalini automatically ascends up the spine. Anyone aiming at full celibacy must develop the solid routine of waking up between 3 am 4 am and utilizing time till 7 am in yoga, meditation (thoughtless awareness) and other creative activities like self-study, etc. This alone will solve more than 90% of difficulties one faces in the practise of full celibacy. No wonder, all our true sannyasins wake up during 3 am to 4 am. Most people find celibacy so hard because they sleep even in this golden period of 3 am to 7 am when the whole nature is supporting the awakening of sushumna, raising up of kundalani and hence, a natural, fast-paced evolution of our awareness. So, this rule is exceptionally important for all sadhaks. Swami Sivanandas first instruction in 20 Important Spiritual Instructions is: Get up at 4 a.m. daily. This is Brahmamuhurta which is extremely favourable for Sadhana. Do all your morning spiritual Sadhana during this period from 4 a.m. to 6:30 or 7 a.m. Such Sadhana gives quick and maximum progress. I wrote wake up daily during 3 am to 4 am because some effect of brahmamuhurtha is present even before 4 am and even after 6 am (Brahmamuhurtha has different definitions on internet, but one can consider 4 am to 6 am as the reasonably accurate brahmamuhurtha period). Convinced with the fact that sexual energy generated every month in human body is so high that it is well-nigh impossible to transform it into spiritual energy (Ojas) and make it ascend the spine along Sushumna channel unless one wakes up by 4 am to utilize the automatic opening of Sushumna during brahmamuhurtha, I had been trying all kinds of techniques to develop wake up by 4 am routine. But, alas! An otherwise strong person like me failed miserably in this endeavour for 8 years in a row. I used to succeed for 3-4 days and then fail again due to feeling strong laziness mostly when alarm used to ring at 4 am or sometimes during subsequent

meditation. Despite racking my brain, I could not solve this conundrum. All the techniques on internet failed in helping me fix this all important issue. I always remembered that during 11-12 years age, I was able to wake up at 4 am and go along with my friends to nearby high school sports field to practise running and physical exercises. That success of past kept pinching me due to continuous failures of the present. I thought that I was able to do that because of group effect as even one person waking up by 4 am means he will wake up other persons and then together, they will go for running and physical exercises. And there was no group effect available as during college (IITK) as well as in USA, I had no one who was eager like me to wake up so early. But, one thing that is present in me is: I am absolutely devoted to the spiritual path despite all weaknesses as spirituality is my only real mother/father that gave me solace even in most inconsolable situations of life. So, I never gave up the quest of waking up by 4 am despite continuous failures over last 8 years. And at last, I solved this problem 100% cleanly. And the solution is based on the same mechanism which worked for me at the age of 11-12. Let me explain the solution below. Since I am a fan of yoga, I always used to focus on doing yoga inside room just after waking up. And of course, I was failing with this method. 50 days ago (first week of August, 2011), when I woke up at 3 am as per the scheduled setting of alarm clock, I was feeling strong drowsiness. A thought came to me due to analysis of my drowsy situation, Why not go outside and walk for 10-15 min? I did exactly that and oh God! It was an out-of-the-world experience in walking in that perfect stillness on the road with very cool breeze of that early morning hour. I felt so fresh that I cannot describe it in words. I came back and my drowsiness vanished. I thought, why not try it next day also to see whether it can work on every day. And so did I. And it worked on next day. And on next day. And on every day in last 50 days and I have every reason to believe that it is going to work in future also (because 50 days is a long enough time for a sleep experiment to expose any problem). I modified the routine accordingly and added Get up, wash face and go outside on road to do 5 min walking + 5 min running + 5 min exercises + then come back to home (takes 5-6 min) totalling around 20 min everyday as part of my daily routine. And now, my mind feels so elated when the alarm rings just because of temptation to enjoy that out-of-the-world experience of coolness in that calm hour outside under sky that I jump out of bed with great joy to get onto the road as soon as possible. Thus, the reason why I was able to wake up by 4 am at the age of 11-12 was not group-effect, but the amazing experience of coolness of early morning hours under open sky. Thus, my problem is solved and now, I am able to wake up at 3 am everyday 100% cleanly. My complete yoga routine is as follows: 1.3 am 4:35 am: (Put on light during yoga as darkness induces drowsiness) a.wake up b.20 min: On road, 5 min walk -> 5 min running -> 5 min jumping & stretching and bending exercises. Then, walk back to house (taking another 5-6 min). c.6 min (1 min Poorna titali asana + 5 min sarvangasana)

d.5 min Nadi Shodhana Advanced e.30 min Thoughtless Awareness (start with 5 round Shoonya Pranayam described at the end of this doc) f.5 min Nadi Shodhana Advanced g.10 round Simha-Garjanasana h.5 min Nadi Shodhan Basic (read brahmacharya quotes simultaneously) I have a gut feeling that this technique will work for everyone. Additional suggestions for developing wake up by 4 am routine are as follows: 1. If you live in a region which is too cold or too rainy or for winter/rainy season, you can buy a treadmill exercise machine for running inside home itself. 2. Girls will find it potentially not-so-safe to get outside at such hours. They can use a treadmill exercise machine for running inside home and/or use rope-jumping inside home itself which is aerobically as effective as running. 3. If you cannot go on road or in a nearby field, please do running & exercises on the roof or balcony and if that is not possible, inside room by keeping windows open to get fresh and cool air. 4. Beware of stray dogs. Look here and there to detect their presence. If one or more of them are present, do light jogging first so that they do not get startled and start barking at you. After that, move to full-speed running. If you also have a dog, you can take the dog out for running which may perhaps make stray dogs feel friendly towards you by looking at a like-minded fellow running with you hihi. 5. If you are not habituated to wake up so early, try shifting your sleep schedule by 15 or 30 min a week till it reaches 4 am or earlier waking time. For example, I was sleeping from 12:30 am to 6:30 am during June 2011. I shifted it by 30 min every week (12 am 6 am next week; then 11:30 pm 5:30 am next week; and so on so forth) till it reached 3 am in 5-6 weeks. Try only gradual shifting approach; otherwise failure is almost 100% guaranteed in switching from late night to early morning routine as body-mind complex does not accept any rapid change in sleep pattern because sleep pattern is very intimately linked with various physical and psychological processes. 6. Read other techniques described here and here also for sake of completeness. All is well that ends well. Now, my real spiritual life begins. I will improve early morning yoga practice further by making it 3 hours of thoughtless awareness practice in future, but till civil services project is over, I cannot spend more than 1.5 hours of total time on early morning yoga. Please feel free to post your comments below. I am inactive on this blog due to civil services preparation, but your comments will surely be read some time in future by me and may surely add some value for the readers who will read this article.

Archive for the Sleep regulation Category

Sound and quick sleep technique

Posted by Gopal on March 15, 2009 Sound and quick sleep technique. This post describes an amazing (zero cost) technique for inducing sound and quick sleep. Before we go to technique, please find links to some other, related post:

To know more facts about sleep, please read 3.1. Develop a daily routine with a fixed schedule for sleep, exercises, bathroom and meals in my post on time-management skill.

First, let us have some definitions: Sound sleep means a sleep which leaves us quite fresh and light-headed in our entire waking up time, whereas quick sleep means a sleep which comes to us within 5-10 min (and at most 15 min of lying on bed). Both are very rare these days because of stress caused by competitive environment all around, relationship problems, anxiety about future, negative memories from past and excitation produced due to any happy event. Excitation about any future event, even if it is in a positive sense, also disturbs the sleep: even people like Gandhi and Lincoln used to have great difficulty in falling asleep in case of excitation about some future event. But, the problem is: if you toss on bed for 30-60 minutes waiting for sleep, you hardly get a good quality sleep: without quick sleep, quality of sleep suffers greatly. The result you feel heaviness, dullness and lethargy of both body and mind next day and are not able to work well. Some people get caught up in the cycle of lack of sound and quick sleep on a regular basis this is known as insomnia in medical science language. Theory behind the technique: So, the question arises: is there a simple, zero cost technique which will induce sound and quick sleep within 5-10 min (in the worst case, 15 min) of falling asleep so that when we wake up, our body and mind are light, clear and full of energy? YES: and the best thing about it is it comes at zero cost, can be done by anyone and is based on a universal method used by mothers all across the world since ancient-most time in order to induce sound and quick sleep in babies. What do mothers do to make the baby fall asleep soundly and quickly: they sing a song, drawing the attention of baby and the baby keeps on listening to the sound of song and falls asleep soon enjoying a sound sleep. We can do the same thing to ourselves now. The exact technique is described below: Technique 1:
1. When it is time to sleep, instead of going to bed first sit on bed/ground or chair with your spine straight. Give 5 round auto-suggestions (if possible accompanied with visualization). The auto-suggestion should be in the present tense and given with a slow speed and a confident attitude. One auto-suggestion can be: I always live in the present and do every work with full attention. Other auto-suggestions can be related to removing undesirable habits or developing some desirable habits. This time auto-suggestion works more on the level of conscious mind.

2. Now, start continuous, rhythmic/musical chanting of a mantra at a slow pace and mentally or verbally in the sitting position. (Please note that first practising the technique in sitting position till some extent of sleepiness comes, is our strong recommendation as mind starts feeling a bit anxious when lying on bed regarding when the sleep will come. So, lie down only after you start feeling some extent of sleepiness while practising the technique in sitting position.) You can pick any sentence as a mantra depending on your religious beliefs. For example, Hindus can pick up Gayatri mantra, Om namah sivah and so many other mantras available in Hinduism. And Muslims can pick La Illah Ill Allah, Mohammed Rasool Ul Allah or other inspiring sentences from Quran or Hadiths. Christians, Sikhs, Buddhists and Jains can also pick one such sentence from their scriptures. And those who are atheists, can pick up 1-2 sentences from some inspiring song (like We shall overcome, One Day!) The only criteria is the sentence picked up should be so interesting to the person that he/she can chant it musically/rhythmically, because only musical/rhythmic chanting produces relaxing effects on mind, inducing a sleep. Once you pick a mantra, keep using it everyday. Also, focus your mind on listening to the sound of chanting throughout this chanting process. If the mind wanders, stop the chanting for a while and bring the mind back by saying 2-3 times Listen to this sound/chanting and then, start the chanting again. 3. After some time, you will start feeling some extent of sleepiness. When that happens, again give 5 round auto-suggestions (use the same auto-suggestion as you used just before starting the technique). This time auto-suggestion works more on the level of subconscious mind as mind is in semi-conscious state neither fully conscious nor fully unconscious. In fact, when the mind is in the semi-conscious state that is the best time to give auto-suggestion to influence subconscious mind because subconscious mind receives the message of auto-suggestion most effectively in this state. 4. Now, lie down on bed (with light off), on the left side and with head in East or South direction. The reasons for doing all these have been described in appendix A2. Now, even while lying on bed, keep on chanting the mantra slowly, mentally (without producing any sound from mouth) or verbally (producing sound from mouth) and musically and, keep on listening to the sound of that chanting inside your head, just like you would listen a song playing on CD-player: the only difference is that now, the sound is getting produced inside the head rather than in a CD-player outside. If the mind wanders, stop the chanting for a while and bring the mind back by saying 23 times Listen to this sound/chanting and then, start the chanting again. 5. If you keep on doing so as told above, in next few min, your chanting will keep on slowing down in speed and your mind (and body as well) will keep on getting relaxed more and more by listening to the sound of chanting. Eventually, the chanting drops and simultaneously you fall asleep deeply. When you will wake up you will realize how deep your sleep was because of use of this technique, because you will feel a very pleasant level of lightness and freshness of mind whole day.

Technique 2:
1. Put off the light. Lie on back with hands kept on side in a relaxed position. Close your eyes. 2. Give 5 round auto-suggestions (if possible accompanied with visualization). The autosuggestion should be in the present tense and given with a slow speed and a confident attitude. Other auto-suggestions can be related to removing undesirable habits or developing some desirable habits. This time auto-suggestion works more on the level of conscious mind. 3. Now, start the body-relaxation:

1. Mentally watch your whole body and say to yourself with feelings: My whole body is very relaxed. After doing this 4-5 times, now practise relaxation of individual parts. 2. We have total 8 parts to relax in our body two legs, portion of thighs and buttocks, trunk (starting from waist till the shoulder), two hands, neck and head. For each of these 8 parts (you can use whatever sequence you like for these parts), do the following: 1. Focus on that specific part of the body and say to yourself with feelings 4-5 times: My this part is very relaxed. (For example, for right leg, say: My right leg is very relaxed.). 2. After this, focus on various subparts of that part one-by-one and say to yourself with feelings: This subpart is very relaxed. For example, for right hand, you can say one-by-one: My fingers are very relaxed. My wrist is very relaxed. My upper portion of right hand is very relaxed. You may not need to use any name of subpart; you may simply focus on that subpart and say this: This is very relaxed. 4-5 times. 3. At the end, again say 4-5 times for the whole specific part: This part is very relaxed. 3. Now, again, mentally watch your whole body and say to yourself with feelings: My whole body is very relaxed. 4. Now, again give 5 round auto-suggestions (use the same auto-suggestion as you used just before starting the technique). This time auto-suggestion works more on the level of subconscious mind as mind is in semi-conscious state neither fully conscious nor fully unconscious. In fact, when the mind is in the semi-conscious state that is the best time to give auto-suggestion to influence subconscious mind because subconscious mind receives the message of auto-suggestion most effectively in this state. 5. Now, lie down on bed (with light off), on the left side and with head in East or South direction. The reasons for doing all these have been described in appendix A2. Now, even while lying on bed, keep on chanting the mantra slowly, mentally (without producing any sound from mouth) or verbally (producing sound from mouth) and musically and, keep on listening to the sound of that chanting inside your head, just like you would listen a song playing on CD-player: the only difference is that now, the sound is getting produced inside the head rather than in a CD-player outside. If the mind wanders, stop the chanting for a while and bring the mind back by saying 23 times Listen to this sound/chanting and then, start the chanting again. 6. If you keep on doing so as told above, in next few min, your chanting will keep on slowing down in speed and your mind (and body as well) will keep on getting relaxed more and more by listening to the sound of chanting. Eventually, the chanting drops and simultaneously you fall asleep deeply. When you will wake up you will realize how deep your sleep was because of use of this technique, because you will feel a very pleasant level of lightness and freshness of mind whole day.

Technique 1 is recommended more for those who do more mental work and hence, needs more mental relaxation. Technique 2 is recommended for those who do more physical work and hence, need physical relaxation also. These 2 techniques will work for one and all. Some real stories from my family on use of this technique:

1. My mothers insomnia problem solved: Before trying this technique, my mother had insomnia problem she used to sometimes keep awake for even 1-2 hrs (of course, she had to sleep in time because she needed to wake up in time to reach office, but she did not used to get sleep soon.). I explained this technique to her she used this technique with the mantra Aum Namah Shivay and lo and behold her problem vanished for ever. She is able to get a quick and deep sleep within 5-15 min everyday. 2. My nieces problem got solved: My niece, who is right now (March 2009) giving board exam for class XII in New Delhi, used to sleep after 1 or 2 am daily, sometimes sleeping at even 4 or 5 am. Of course, she is working so hard in her academics because of her dreams to create a good career, but her habit of studying so late got so firm that even during board exams, she had trouble sleeping at 12 am. During her physics exam, she tried to sleep at 12 am, but could not sleep despite lying for 30 min in bed; so she ended up waking up and studying again. Finally, she fell asleep at 2:30 am, but had to wake up at around 7-8 am to reach examination hall at 10 am. This lack of complete 6-7 hrs sleep, led her to experience some problem of freshness and mind not operating at peak efficiency, during exam hours. She shared this with me when I called her. I instructed her about this technique: she started practising this technique using Gayatri mantra and now has no problem in falling asleep soundly and quickly. In her next exam of English, she was able to sleep at 11:30 pm itself and woke up at right time thus, her exam went much better than Physics exam. She uses this daily now to induce a sound and quick sleep. 3. My own case: My own sleep used to be a bit disturbed sometimes due to some stress of past and sometimes due to some excitation about future. Even after doing meditation (thoughtless awareness) for 30 min just before sleep, I was not able to fall asleep soundly and quickly on daily basis. This shocked me beyond all measure, because meditation (thoughtless awareness) for 30 min before sleep is expected to lead to such a relaxation that falling asleep soundly and quickly should not be a problem even for a single day. But, it was a problem for me. The result: many days, I used to have difficulty in falling asleep waiting for as many as 45 minutes to fall asleep and then having a disturbed sleep, which used to lead heaviness, dullness, lethargy and a bit of frustration also next day. But, even since I started practising this technique (with Gayatri mantra) since last 3 weeks, lo and behold where is the problem gone? Now, I am not only able to fall asleep within 5-10 minutes, my sleep is so deep that whole day, I feel a great lightness in both body and mind. Like my mother and niece, I also practise this technique daily and everyday get a sound and quick sleep.

Friends! 3 real stories should be enough for you to give this zero-cost technique a try. Before I end this post, let me emphasize some points:
1. Chant the mantra slowly, mentally/verbally and musically/rhythmically. If someone chants the mantra fast, then he/she will not derive the benefit as fast chanting produces so much vital energy (prana) in body that falling asleep will become more difficult, because sleep requires less vital energy (prana) in body. Doing mental chanting is recommended because it is more relaxing than verbal chanting. And of course, the more musically/rhythmically one chants the mantra, the more soothing relaxation, one experiences. 2. Listen to the sound of mantra do not just go on chanting without listening to sound, otherwise the technique will not give fully satisfactory results. Please note that the babies fall asleep by listening to the sound of song sung by mother. It is this listening which relaxes the mind so much, eventually making us fall asleep soundly and quickly. 3. Some people have difficulty understanding the concept that mental chanting (or, for that matter, any thought in mind) produces a subtle sound in mind because they have never

experienced well the state of complete silence of thoughtless awareness. So, they cannot understand how mentally chanting (or any type of thought) can produce any sound in the mind which we can internally listen to and get relaxed. For such people, verbal chanting (producing sound using mouth) is recommended because verbal chanting will also work.

What if I fail to sleep using this technique in even 10-15 min? This technique will work almost every day giving us an exceptional quality of deep sleep. But, it may fail to induce sleep in 5-15 min sometime even if we go to the bed at our regular time in the following case:

When our mind is in too tense or excited state due to worries, brooding over negative events from past or fantasies about some positive future events. In such states so many thoughts keep on rushing to mind that even this powerful technique might fail.

So what to do?

If you use the alarm, set up it 30 min advance. Because, today you will need around 30-40 min more to fall asleep. And then, use below technique In lying position (on left side), first start counting with breath (if you dont know counting, use a mantra like OM, chanting OM with every inhalation and do not chant anything with exhalation) from 50 to 1 use one count with every inhalation and do not count anything with exhalation. Once you reach 1 or you forget the counting, then again start the counting from 50 to 1. Keep on doing this without bothering about sleep. After doing this for 10-20 min, the rush of thoughts in your mind will subside greatly. Once that happens, revert back to using the mantra technique and then sleep in another 5-10 min (or 15 min). Please notice the instruction revert back to using the mantra technique and using the mantra technique, sleep. Why it works due to below reasons o Counting with breath brings evenness of breath in left and right nostril, which activates some subtle energy channel in our body. This, in turn, leads to a peaceful and relaxed state of mind. o It also brings mind into present, checking the rush of excessive thoughts which made the mantra technique fail in the beginning. o Counting with breath is a very boring thing for mind to do when we want to sleep. This boredom automatically creates some drowsiness.

And please do share this technique with one and all this is for even a person who does not have any problem in falling asleep, because even such a person will get much deeper sleep by using this technique than he/she is getting now without using it. And of course, for those who have the problem of insomnia, this technique is like nector so sweet and always infallible. One common variant of using relaxing music to fall asleep is based on the same principle as this technique. But, for people who live in villages without electricity or just want to avoid buying audios, this technique is equally effective. And there is one more thing in this technique, which is not present in technique of listening to relaxing music. And that is: since the chanting process is done by us, chanting continues at subconscious level also even during sleep phase, leading to less dreams and better effect than music technique. The chanting which continues in

subconscious mind during sleep also cleans subconscious mind of many old-seated tensions. Thus, this technique is definitely better than using relaxing music for inducing sleep. More comments from my family members:
1. My cousin, Bhavesh, commented, This technique is amazing. It started working from the first day itself. The sleep quality has increased much and I feel much light and clear-headed whole day. 2. My nephew, Rahul, commented, I rate this as 4/4 (exceptional) level technique. Ever since I have started using this technique, I not only fall asleep quickly, but also so deeply that the mind feels very light after waking up in the morning. It is an incredible experience. I dont think, anyone would need more than 6-7 hr sleep a day if one starts using this technique. People sleep more because they do not have a sound sleep and make up for the lack of that by more quantity of sleep. 3. My sister commented, I dont feel any heaviness when I wake up at 4 am now as I used to do in the past before using this technique. No doubt this has happened because this technique is inducing a deep sleep. 4. My sister-in-law commented, Both me and my daughter use the technique now and sleep quality is very deep ever since. I do not even know when sleep comes. Apart from that, I chant the mantra slowly and verbally and make my 5-year old son listen to the sound and he also falls asleep deeply. Ever since I have started this, my son has become very peaceful in contrast to the past when he used to become angry very soon. It has definitely happened because his mood is very fresh and light due to deep sleep induced by this technique.

After reading so many real-life experiences, do you not think, you should give this free technique one try? Last but not the least; the same technique can be used in normal, waking up time also to remove anger/fantasies or negative memories from mind so that we can bring mind back to present work:

Whenever useless anger/fantasies or negative memories start harming your peace and focus on present task, start chanting the mantra, but unlike the case of just before sleep, now chant the mantra mentally or verbally (whichever works better for you) at the maximum possible speed and at the same time keep on listening to the sound of chanting. When the mind goes again to those angry thoughts/fantasies or negative memories, bring it back again by saying 2-3 times, Listen to this sound/chanting. and resume the chanting again, with as fast speed as you can. Keep on doing this and within few minutes, your mind will get pulled away from those angry thoughts/fantasies or negative memories, back to the present task. When the mind becomes somewhat free from negative thoughts, do this technique at a slow pace (rather than at maximum possible phase) and induce deeper relaxation. Now, keep on your focus on your present task.

The only difference between above technique and sound and quick sleep technique is in the sound and quick sleep technique, the speed of chanting must be slow, rhythmic and preferably mental (you should use verbal chanting only if you are using it to make a child fall asleep or when mental chanting does not suit you), whereas in the above technique, the speed of chanting

must be as fast as possible. But, this difference is so important that if it is not kept in mind, neither of the two techniques may produce desired result. The difference exists because for sleep, relaxation without high energy is needed, so slow chanting is a must for this to produce desired results of a sound and quick sleep. Whereas for doing away with angry thoughts/fantasies or negative memories, relaxation along with high energy (prana) is required so, fast chanting at a speed as fast as possible is a must for it to work as per desired. There are 2 more subtle reasons behind the need for high speed:
1. Angry thoughts/fantasies or negative memories often arise with high intensity. By fast chanting of mantra and simultaneous listening to the sound of chanting, most of our attention gets diverted to the mantra-chanting. As per the law of attention, the less attention a particular thought gets, the weaker it becomes. So, as a result of fast chanting and simultaneous listening to the sound, our attention to angry thoughts/fantasies or negative memories, gets reduced greatly and they become weaker and eventually vanishes within few minutes. 2. Once angry thoughts/fantasies or negative memories arise in us, they deplete our energy (prana) a lot. Due to this reason, our mind becomes exhausted and irritated. So, to rid the mind of this exhaustion and irritation, we need to increase the energy (prana) level in our system and chanting at as fast speed as possible, does exactly that by producing high level of energy (prana) in our body.

So, when you feel disturbed by fantasies, anger or other kind of negativities, use this technique in exactly described manner and see for yourself the result of using it within few minutes. Lastly, sorry for a bit disorganized post. If you are confused at any point, read the post a couple of times and everything will be come crystal clear. Best regards & best wishes, Gopal
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