Morning
Jal neti
Pour warm, lightly salted water into one nostril, the head tipped a little, and let it run out of the other. Then the other side.
Keep breathing through the mouth. Then clear the nose gently, not hard.
Learn it the first time with a teacher in the camp. There are no photographs of it yet; it is in words.
The fourth group · Widening
The arms open four times, a little wider each time, with the breath.
Begin the group · LayaEvening
Bhrāmarī
Sit upright, eyes closed, the lips lightly together. Close the ears with the thumbs.
Breathe in through the nose. Then hum like a bee on the whole out-breath, in the throat, the mouth closed.
After each hum touch a lamp, or keep the count yourself. Ten times. There are no photographs of it yet.
Why this order
After this protocol's breath-centred practice, in men dependent on opium, the breath was measured larger and the flow out faster.
Before you begin
Stay well within what is comfortable. If anything hurts, stop. This supports treatment and does not replace it; anybody on buprenorphine or methadone stays on it.
While opium is still being taken, keep every breath hold short.