Every Muraqaba gives you the needed peace of mind and higher concentration. However, this 16- week program is especially designed to give you even more. When this sixteen-week program is followed the way it is recommended, it results in removing and curing the following mental disorders and other diseases while achieving desired objectives as well.

FIRST MONTH: (1-4 WEEKS)

Feelings of peace and harmony. Freedom from stress and worries.

SECOND MONTH: (5-8 WEEKS)

Freedom from fear and anxiety. End of hypertension.

THIRD MONTH: (9-12 WEEKS)

Heightened immunity and improved health.

FOURTH MONTH: (13-16 WEEKS)

Deep, more relaxed sleep.

FOLLOWING IS THE 16-WEEK PROGRAM

1-4 Weeks:

Get up early in the predawn hours of the morning and after getting freshened up do the following:

1. Do the breathing exercise (No.1) and ..
2. Lie down on the floor or bed and do the istaghraaq practice (No.1). Your head should be facing north. Do this practice for ten minutes.
3. After that do the Muraqaba and in it imagine lights of blue color shining on your The duration of the Muraqaba is 15 minutes.
4. Before going to bed at night, repeat the istaghraaq practice 1 for ten minutes and after that go straight to bed without talking to anyone.

5-8 Weeks:

The morning after having done the breathing exercise, do the istaghraaq practice No.2. After that do the istaghraaq practice No.1 and imagine lights of green color are falling on you like raindrop.

Before going to bed repeat istaghraaq practice No.1, go straight to bed without talking, and do the Muraqaba of the light of pink color.

9-12 Weeks:

Program of 5-8 weeks will continue.

13-16 Weeks:

The same program will continue except that after the breathing exercise instead of the istaghraaq practice, perform the following exercise.

Sit in the squat position and slowly inhale and imagine that through breath, waves of energy and health are coming inside your body from the atmosphere and are being absorbed. Exhale without holding the breath. The duration of the exercise is five minutes.

Food Precautions

Avoid Fatty foods, hard-to-digest meals, spicy and high sodium diet. Seasonal fruits and vegetables are strongly recommended.

SELF-IMPROVEMENT

The following program is developed to improve the personality and to create magnetic attraction in an individual. Practice each program for a month.

Program-1:

Get up early in the morning before sunrise and practice breathing exercise no.1. After the breathing exercises, lie down on floor or a bed. Spread your legs, while hands will be beside the body, palms facing upward. Inhale slowly from both nostrils and imagine magnetic waves from the South Pole are going through your body to the north. Imagine that these waves after reaching the North Pole are going back to the south. While you are imagining the magnetic waves going south, exhale. In other words, you have to imagine those waves as a circle. During imagination, the northbound waves will travel through you, however the southbound will travel outside you. On the first day of this exercise, the duration will be five minutes. Increase it gradually to ten minutes.

Program-2:

The first month program will continue to the following month.

Program-3:

Continue the breathing exercises and the Muraqaba of waves. After these two exercises, do the solar watch exercise (shughul aftaabi). Do this exercise after the previous exercise and Muraqaba. The sun has the central and most important position in our solar system and is a source of light and energy. Its light is instrumental in preserving life on our planet. Animal and plants alike, benefit from it. Over the years, the spiritual masters have created various methods to store and use as much solar energy as possible. These methods help not only the nervous system but also create magnetism. A strong and energetic nervous system is essential in both worldly and spiritual matters.

The easiest and safest method of shughul aftaahi is as follows: Before the sun rises, stand at a higher place, which could be a roof-top, hill, bridge or terrace. Depending on the place, either sit in a squat position or stand straight. You should be facing the sun. The moment the sun rises from the horizon, close your eyes and start to focus on it. Slowly inhale and imagine the energy of the sun entering your body in the form of sunlight. When your lungs become full, imagine the solar energy is all over your body and then slowly exhale. On the first day do this exercise for one minute. After every ten days, increase by one minute to a maximum of three minutes. Do this exercise even in cloudy weather. The only difference is that you are going to imagine the Sun on the horizon and your body is absorbing its energy.

Program-4:

Stop the breathing exercise no.1 and do no.2 instead. All other exercises will continue.

Food Precautions

Avoid greasy and spicy foods. Boiled meal is recommended and olive oil can be used in small quantities. Stop smoking. Maximum allowance for tea or coffee is two cups a day.