The Mother: I did it (pranayama) for years.
Without knowing it, Sri Aurobindo and I did it nearly the same way, along with all sorts of other things that aren't supposed to be done! ...
But I never practiced it violently, never strained myself. ...
I think holding for 16 is too long. I used to do it simply like this:
breathe in very slowly to the count of 4, then hold for 4 like this (I still have the knack of it!), lifting the diaphragm and lowering the head.
(Ask Satprem) How much time do you spend on it?
Satprem: Eight to ten minutes, three times a day before my japa.
Mother: Oh, that's very good.
«Mother's Agenda, Vol.3, p.91»

Dears, this is Jyoti Pranayama Darshan that controls Light Energy.

This Kriya unites simplicity and almost indescribable level of realization that can be reached in case of absolute concentration and its correct fulfillment.

Goals

The goal of this practice is:

1. Recovery of energy balance in the body,
2. Saturation of a thin and physical body (Sukshma and Sthula Dehi) with light — and life-giving energy,
3. Kriya-action (cleansing of channels),
4. Integration of the overhead Shakti with the breathing Prana.

Method

At the beginning of the practice open yourself towards God and devote all your actions and results to Him.

So, you are sitting in your comfortable position, the back is upright.

Concentrate on Sahasrara Chakra (over head) in Consciousness-Force. Being concentrated try to open yourself completely towards the soft Divine Light. Keep this openness during several minutes.

Start the Jyoti Pranayama practice without losing the concentration.

In your complete inner openness breathe in and breathe out the Light — the vivid energy of the Lord (Shakti). The first few breaths you only take through the nose, then through the nose and the crown of the head (Sahasrara Chakra) at the same time. Then the concentration of breathing through Sahasrara Chakra will have to be dominated. Open this region just as a vessel that is filling with the Divine Transforming Nectar of Force. Over your head you can feel the ocean of the life-giving Light that penetrates into your body with every next inhalation. And with an every next exhalation the Light fills and saturates the body as well as all the area around.

While breathing open yourself towards the light flow as follows:

1. Sahasrara Chakra (crown of the head),
2. Head,
3. Neck, shoulders, hands. Feel your every part getting saturated with the light-giving energy,
4. Open also your breast, belly,
5. Back, pelvis,
6. Legs.

Open completely your body towards an effect of the Divine Consciousness-Force.

After a while — in case of correct concentration — you can feel the Light fill your physical body on the inside; then it begins to spread outside the body and to fill thickly space around.

Breathing must be rather intensive, deep and steady. Breathe fully in and breathe out with a little effort, so that a neighbor can hear the rhythm of your breathing.

After a while there may arise a feeling of energy fullness and a wish to finish the practice. But you must make little effort to continue the breathing without losing its intensity for some more time. For example, if you have been breathing for 5 minutes and you feel inner saturation, try and continue doing it for another 1-2 minutes. If you practice for the first time, limit yourself to 2-5 minutes.

Finishing the practice pass on to the common breathing. Keep your meditative state and concentration on the inner openness towards the Divine Light.

The duration of the practice can be from 5 to 20 minutes.

After finishing Jyoti-Pranayama devote all the results to God.

The signs of progress

Definite signs of advance depend on correct concentration, adequate purification of Nadi (thin channels) and practice duration:

1. You can feel your breath has become very light; you are breathing the purest mountain air.
2. The body easily takes the correct form and you forget about some physical discomfort. Senses of the "dissolved" body are also possible.
3. During the practice your concentration is directed only to the Light breathing.
4. A pleasing sense of pricking in your extremities (fingers, toes, hands) can appear. Then it can become stronger and fill the whole body. You can feel your body is being pierced by thin luminous threads that clean and fill it with Force and Energy.
5. The thought flow begins to slacken right up to its dead stop, and you entirely concentrate on your breathing.
6. Your internal state is being filled with astonishing calm and delight. Your breathing without losing its intensity becomes effortless.
7. A sense of inner time, its slowing down and stopping as well as a sense of being in an untimely Light-giving space can also change.
8. After a switch to the common breathing you may have some break in your breath. In this case you can merely observe your body. Let it take the first breath.
9. A level of concentration is increasing; you can easily overcome tamas and somnolence.

Aparadhi (obstacles)

Remember! Your action and its results are a gift for God.

Otherwise some Aparadhis can appear in your practice:

1. There are negative Samskaras that can be afterwards the reason of Yogic difficulties and falls.
2. It will be a mistake if you practice Yoga protecting your own interests and strive for Sidhas (super abilities).
3. Very intensive breathing (striving for experience of uncommon senses in the body, demonstration of your own interests in something).

How can you determine weather a direction of your practice is right or wrong?

You are on the right track if after a lapse of time the signs of progress described above are shown. If you feel some negative symptoms, unpleasant sensation, a disease state, darkened consciousness, boredom, irritation, anxiety etc. during the practice, try at first to decrease the respiration intensity and control your action. Draw your attention once again to the fact what consciousness you must be in to do breathing exercises using the Jyoti Pranayama practice. Ask yourself what the aim of your action is? Is it really devoted to the Most High?