Exercises with Unknown Dates
In the evening, I look for an answer to the question: To what extent is warmth a symbol of love?
Ask yourself this question every evening for a week, then every evening for another week: To what extent is light the symbol of wisdom?
In the third week: To what extent is air the symbol of intelligence?
She should give herself the answer she wants and always 
To star V: Thus a universe is founded in the I.
try to recognize how the answer improves from week to week. 
This should be followed by the recollection of an event of the day, which she imagines very vividly and in reverse. For example: when you take off a hat, you put it on. Then she should form the mental image: when I move my left hand, it is actually my soul that moves this left hand; when I move my right hand, it is the same soul that moves this hand. The soul is the organizer and ruler of the movement of the hands. I now let the great phenomena of nature take the place of the mental image of my limbs, and form the thought: the divine spirit is to the phenomena of nature as my soul is to my limbs. Then I try to speak the words slowly and clearly to this divine spirit:
You are the world's intelligence
You are the world's wisdom
You are the world's love
I am in you as one of my limbs is in me.
She should try to fall asleep with this in mind. In the morning, she should recall these mental images and speak to herself in the following manner:
I am in you as one of my limbs is in me.
You are world love,
You are world wisdom,
You are world intelligence.
[Text of the original: Marie Steiner's handwriting; drawing: Rudolf Steiner's handwriting. The wording was probably dictated by Rudolf Steiner.]
In the evening, if possible after completing all the day's work, so that between performing the exercise and falling asleep, the soul is not distracted by thoughts other than those of the exercise, which should fade away within it.
- Close yourself off from all external impressions; live entirely in your own soul – suppress all memories. In your empty soul, allow only the following mental images to arise:
World soul in the ego.
First, imagine these four syllables in such a way that you become completely one with each of them for about half a minute. After these two minutes (the time is measured by sensation, not by the clock), fix the mental image, which should be filled with nothing but the above four syllables, in the front of your head. (Concentrate completely on this and abstract yourself from the rest of your body).After transferring the mental image to the forehead for two minutes, slowly let it slide from the head through the body to the right foot (so that the flow lasts about one minute). from there, let the same mental image flow through the body into the left hand (again 1 minute), from there into the right hand; from there (again 1 minute) into the left foot; from there (1 minute) back into the head; from the head, let it flow into the heart; concentrate there for as long as you can hold the mental image. (not too long, 2-3 minutes).
Then remain calm, withdrawn into yourself, listening to your own soul.
The mental image: “World soul in me” should be felt in such a way that the consciousness is directed towards the effects of the concrete forces of the world in the human soul.
In the morning, again in such a way that there are no other thoughts, worries of the day, etc. between waking up and practicing.
Immerse yourself for about 4 minutes in the thought
I in the world soul
Now proceed with this mental image, which is the reverse of the evening one, in such a way that you carry out the same exercises as in the evening.
(All these processes must be purely internal. There must be no physical tension of any kind. Everything must be done with complete self-control of the waking consciousness. The end of the text is missing.)
In the evening, after completing the entire day's work, so that no worries of the day, etc., fall between this exercise and falling asleep: Fill the entire horizon of consciousness with a serious thought taken from your worldview, which you summarize in a few syllables.
For example, think about the life of the world soul in the human soul for a few minutes, so that concrete thoughts about the matter pass through the soul and the whole reflection has a devotional character. One does not merely think the truths; one feels them. One then summarizes them as follows:
World soul in the I
Concentrate your entire consciousness on such a mental image—which is thus the end result of a series of thoughts and feelings—and fill yourself with it so that you exclude all other thoughts, feelings, and sensations.
Then fill your own body completely with this mental image, letting it flow in your mind from your head through your body to your feet and hands. (Allow about 10 minutes for this. Do not use a clock; go by how you feel.)
The position of the body, etc., is irrelevant. The only thing that matters is that you put yourself in a situation where you cannot be distracted by anything. The longer you can hold the echo of the exercise in your soul without exaggerating and without other mental images, the better.
In the morning, after waking up, repeat the entire exercise.
You can continue the same process for many days—you will make the most progress if you have the patience to work with the same mental images for weeks—then vary it.
In the morning:
5 minutes: Everything that happens around me and everything that happens to me is necessary.
Concentration on the eyes: I want to look at everything around me for 5 minutes.
Concentration on the heart, arms, and hands: I want to do everything that needs to be done.
5 min.:
Strength within me.
[1 forehead. 2 left foot. 3 right hand. 4 left hand. 5 right foot. 6 forehead.]
Throughout the day: Concentrate your thoughts for 5 minutes.
In the evening: Read 7-8 lines from Theosophy: spend ¼ hour thinking about your own thoughts.
Brief review of the day. Imaginative. Retrospective.
In the evening:
Mental image of the sun just rising, which becomes audible. From its sound, the following meditation processes develop, which one imagines hearing with the heart as if with a spiritual organ of hearing:
In the innermost being of your essence
There dwells, giving direction
The spirit-bearing
The soul-filled human being. He grasps the light of the worlds with his thoughts, He sacrifices human love with his will.
(The exercise should be done every second or third day, as desired, but then regularly at the same time each day.)
In the morning:
One says:
to Star I: I sacrifice human love willingly
to Star II: Thus I connect myself to the universe
to Star III: Thus the I is preserved in the universe
To star IV: I grasp the light of worlds with my thinking.
To star VI: Thus a universe lives in the I.
Keeping the entire star figure in the mind's eye and speaking to it:
I-VI: I live thus in the light of the worlds of love, sacrificing myself in love.
In the morning:
Concentrate on a line running through the body, as follows:
Then meditate on the meaning of the following words:
Warming light penetrates me from above
The heaviness of the earth spreads warming light within me and shapes me,
then hold the mental image for a longer period of time
I am
Then imagine nothing, but wait in empty consciousness for what comes.
In the evening: Try to concentrate on your own bodily sensations in the following stages:
I am my head
I am my neck
I am my arms
I am my chest
I am my heart
I am the blood circulating within me
I am my lungs
Then concentrate on your breathing in the following way:
Concentrate on inhaling and feel the air entering your body as (I)
Concentrate on the inhaled air filling your body and feel it as (A)
Concentrate on exhaling and feel the air leaving your body as (O)
Do this with seven consecutive breathing processes; then concentrate contemplatively on the inside of your head (point a)
feel as if the word (IAO) is sounding there; Hold this sound for 1-2 minutes, then imagine nothing, but wait in empty consciousness for what comes.
Seven times every 2 minutes (14 minutes)
Light stream from the middle of the eyebrows to the nape of the neck: (I)
Light stream runs along the spine: (A)
Light stream inside from the spine back to the middle of the eyebrows: (O)
(IAO|) penetrates me through me from me so often
(IAO|) creates forces in me through me from me [like]
(IAO|) lives weaving in me through me from me possible
Mood: (IAO|) as the name of Christ
This is related to the mystery of
how Christ works in human beings.
Morning: Number of breaths:
E: Attraction permeates all things.
A: Repulsion strengthens all things within themselves.
Noon: Number of breaths:
E: Every thing acts upon every thing.
A: Every being is reflected in every being.
Evening: Number of breaths:
E: Every being reveals itself.
A: Every being lives within itself.
[E = inhale; A = exhale]
The previous exercises during the waxing moon. These exercises during the waning moon.1
In the morning:
Above ..... everywhere ..... spirit
Breathe slowly 3 times
Below ..... everywhere ..... soul
Breathe slowly 3 times
Inside ..... stronger and stronger ..... power
Breathe slowly 3 times
(peace of mind)
Evening: Light around me .... Light within me
Heart ..... Light within me
Breathe slowly three times
Heart... Light gives strength
Breathe slowly three times
Heart... In the body
Breathe slowly three times
(feel this in your soul, as if you could feel the light flowing in as a source of strength)
In the morning:
I recognize the mental image
Of my being
In my head;
I think the rhythm of my feelings
Enlivening my being
In my heart;
I feel the willpower
Strengthening my limbs
In my whole body.
At noon:
Let the power
Of the right eye
Flow into my left arm
And the strength of my left arm
Into my right leg —
Let it flow
The strength of my left eye
Into my right arm
And the strength of my right arm
Into my left leg. —
Before falling asleep:
I will
Leave my body
My feelings follow me
My will enters the realm of the spirit
Power permeates it
Let it take hold of all my limbs when I awaken - - -
In the morning immediately after waking up:
1.) 5 min
Inner surging light of the soul —
From the endless circle of the ether
You drew spiritual life —
From the harmonies of the stars
Life forces sounded to you —
You entered the shell of the body
To reflect the reflection of the spirit.
2.) 5 min: 🕈
Light above as a mental image: I was
Light in the head as a mental image (like the aura in the head): I am
Radiating light from the head: I will be.
Noon: repeat part 2.
Evening: [Morning:]
One week: The nature of human beings.
Second week: Between death and new birth.
5 min.
Inner surging soul light —
You leave the reflection of the spirit
You step out of the shell of the body
The forces of life will resound within you
In the harmonies of the starry world —
You will absorb spiritual life
From the endless circle of the ether.
Review of the day's life.
[The nature of man / Between ... = “Theosophy,” GA 9.
Evening: Day 1: 10 min.
Summary of an insight in a short sentence
Transformation into a mathematical or physical symbol.
Breaths:
Inhale: Consume the symbol through the head.
Hold your breath: Store the symbol.
Exhale: Imagine that you are letting the symbol out of yourself and your breath without the symbol.
Morning: 15 min.
Repeat the same exercise. Remain with an inner, even soul without external impressions and without memories of life on the physical plane.
Evening: Day II:
Summary of an insight in one sentence
Transformation into a plant symbol.
Breaths:
Inhale: Consume the symbol through the heart
Hold your breath: Keep the symbol
Exhale: Imagine that you are keeping the symbol inside you and letting out the air without the symbol.
Morning:
Repeat the exercise and remain as on the first day.
Evening: Day III:
Summarize an insight in a short sentence.
Transform it into a symbol in the animal kingdom.
Breaths:
Inhale the symbol through the larynx.
Hold your breath: retain the symbol.
Exhale: imagine that the symbol remains inside and empty air is exhaled.
In the morning: Repeat as on other days.
No alcohol. No lentils, beans, peas. —
In the evening:
The power of my heart
I take into my soul
Then Christ is with me
I give him a home
I think through him
I feel with him
I want to be with him
In the morning:
The strength of my head
I take into my spirit
Then the divine is in me
I carry it within me
I carry it as thoughts
I carry it as feelings
I carry it as will.
In the morning:
I look at the sun
The shining, the radiant one,
It shines into my soul
It radiates into my heart
I feel the sun everywhere
It warms me
M - me
Evening:
My heart shines
A star shines above my head.
Heart and star shine toward each other
I feel warmth in my soul
In the light of the stars
In the warmth of my heart
In the morning:
When my eyes open,
And receive the light of day,
After the night's rest has strengthened me;
May my heart feel with strong will
Feel powerful, like courage and life
From God's wider world
Flowing into my limbs. And I shall know every moment That the high powers of God carry me through life Forever and ever, Everything I feel within me And everything I can accomplish with strength.
Evening:
When my eyes close
And the light of day leaves me
After the work of life is done;
I shall feel powerfully
How God's wide world
Takes me into itself and blesses me. And high divine powers forever Always preserve my courage and life.
In the morning: the 🕈 for about 5 minutes,
then continue so that the meditator lives in the mental images:
Flooding light around me
Symbolizing the creative power of the mind
Gentle warmth within me
Symbolizing the soul's capacity for understanding
Thus I bind myself
To the depths of the world
To the heights of the mind
(Then peace of mind)
Evening: Usual review
then 5-10 minutes
🕈
In addition, the 6 exercises [ancillary exercises]
Evening:
5 min.
To surround me with strengthening light
Strengthening light that gives courage
And also gives strength
Strength that permeates me
So that with it
Experiencing myself
I find myself within myself.
In the morning:
That I may find within myself
Experiencing myself
Truly find
Penetrate myself
Spiritual power
God's light
Warmth of soul.
Courage exercise
In the morning:
Hidden courage of my heart
flow lightfully
into my head!
I am,
think, feel, will.
In the evening:
Thinking, feeling, willing
is my being.
In my head
work with light
the hidden courage of my heart!
[Evening:]
Great, all-encompassing spirit
You who permeate the worlds
You who fill mankind
Permeate what I am allowed to see
Feel what I can recognize
My self rises up to you
Let it rise from below to above
To see your work
Let it rise from above to below
To live your vision
And loving world existence
Feel it in being
And hold it in feeling. In YOU, great comprehensive spirit.In YOU, great all-encompassing Spirit
Hold itself in feeling
Feel itself in being
Loving world existence
My self
To live your vision
Let it penetrate from above to below
To see your creation
Let it penetrate from below to above
That it may feel what it recognizes
That it may penetrate what it sees Through YOU
You who fulfill mankind
You who penetrate the worlds
Great, all-encompassing spirit.
First the usual evening reflection
In the evening
World Spirit
Bearer of sublime goodness
Bearer of comprehensive world laws
Bring light
And the word of the Spirit
Into my soul
That it may reveal
My spirit
Which is myself
Through timeless eternity
Through all the vastness of space
In the morning
Through all the vastness of space
Through timeless eternity
I am as myself
In spirit
Therefore reveal
My spirit
My soul to me
As the word of spirit
As the light of spirit
That comes
From the bearer of the comprehensive laws of the world
From the bearer of sublime goodness
From the world spirit
In the morning:
World spirit
Lead me.
Thinking-shining,
Feeling-warming,
Willing-strengthening,
I live in it,
I rest in it.
Evening:
The existing I
Finds in me
The thinking I.
The thinking I
Creates life force
From world power
In me.
Evening:
Review
Imagine yourself in the moonlit
night room; feeling and experiencing:
In the beginning was Yahweh
And Yahweh was with the Elohim
And Yahweh was one of the Elohim
And Yahweh lives in me
Then imagine transforming the moonlit space into a sunlit daytime space; experience the following sensations:
And Christ is in me
And Christ is one of the Elohim
And Christ is with the Elohim
In the end, Christ will be
In the morning:
First, a sunlit dayroom – experience in a twilight mood:
In the end, Christ will be
Then mental image of the sun above the head:
And Christ is in me
Then mental image of the day room – experience with feeling in a morning atmosphere:
And I am in a world permeated by Christ.
In addition: 6 exercises.
In the morning.
In the beginning was J...
And J... was with the El...
And the El... One was J...
And J... dwells in my soul [with empty consciousness]:
Waking, waiting
Waiting, awake
In the evening after looking back
J... is my breath
And with my breath, J... draws
Into his prepared house
And his house is my body
My body is the El... house
And J... sanctifies himself in warmth
And J... is sanctified in warmth
Chr.
Evening:
Review in pictures, running backwards.
My soul senses in worlds wide
Divine creative power
My soul feels in the depths of my heart
Spiritual love
So symbolize me
Sevenfold my sign
Me in you
(Peace in the soul)
In the morning:
In love
Peace
Calm
Pass
Powerful
Me
My day's work
Evening:
Endless is the power of the spirit
Through the vastness of space
Eternal are the souls
Through the succession of time
In the sea of space
And the passage of time
Weaves my eternal self.
Morning:
Sevenfold
Spiritual light
Shines
Giving strength
In
Me
Effective.
Evening:
Review
In worlds vast, I weave willingly
The core of my soul
In the innermost part of my spirit, I feel
The warmth of world weaving
The inner being of the soul
And carry, guide, hold
M - Me
(Soul peace)
Morning:
Strengthen in my hands
Achieve in my heart
The power of the people of the world
And release soothingly
Carrying me within me
The power of the spirit to become
I within me
(Peace of mind)
In the evening:
Meditate more imaginatively:
It floats upward
From the depths of the world
The Christ Sun meditate imaginatively and feelingly:
Its light is spirit — meditate feelingly:
It shines in the universe
It animates me
It lives in my I
In the morning:
meditate more feelingly:
It lives in my I
It spirits in me
It shines in the universe meditate imaginatively and feelingly:
It is the light of the spirit — meditate imaginatively:
It is the light of the Christ sun
From the depths of the world
From which it comes floating
[Evening:]
The revelation of being
Encompasses in the vastness of space
The life of my soul's power
From the clarity of light
Springs forth through the depths of the spirit
The true value of the soul
The strong power of life
[In the morning:]
The powerful force of life
The true value of the soul
Sprouts from the depths of the spirit
From the clarity of light
The life of my soul's power
Encompasses vast spaces
And revelations of being.
Evening: Review. 4-6 minutes
🕈
Seven bright rose stars
On black cross wood
Be my image
Strong spiritual light
In the darkness of the soul
Seek my soul
In the darkness, the light
(Peace of mind)
Morning:
Sunlight floods the room
Spiritual light fills the soul.
6 exercises.
Evening:
Mental image of the Rosicrucians
My soul,
Look at this sign:
Let it be your expression
Of the world spirit,
Which fills the world,
Which works through the succession of times
And works eternally within you.
(Soul rest)
Morning:
Mental image of the Rosicrucians
In this sign
Stand my thoughts,
Stand my will,
Stand my feelings.
What it signifies
Live in the depths of my heart,
Live as light within me.
(Soul rest)
Evening:
Recall an event from the day—and self-assessment
“Theosophy” 5-6 sentences.
🕈
In you
My soul life
In you
My spiritual striving
All my being
To you.
Morning:
🕈
To you
All my being
My spiritual aspirations
In you
My soul life
In you.
Take back the 5-6 sentences.
Spend ¼ hour reflecting on these sentences.
Evening:
1.) Review. Pictorial. Retrospective.
2) 🕈
up to 15 min.:
In this sign of yours
O Creator of the worlds, Christ
Show your soul
Light
Life
Power
Word
(peace of mind)
In the morning:
First, create a mental image of
light before oneself,
then let this light go into
the heart:
then:
10-15 min.:
Light of the world
Light of the Spirit
Into the depths of my soul.
Evening:
🕈
I look up To this sign Let me feel The power of the world spirit The light of the world spirit The words of wisdom of the world spirit May all this live in me (Peace of mind)
In the morning:
🕈
The power of the world spirit
The light of the world spirit
The words of wisdom of the world spirit
May all this live in me
Kindle in me
The inner power of God
That sustains me
(Peace of mind)
Evening:
1.) Review. Pictorial. Retrospective. 5-6 min.
2.) 10 min.
Let my thoughts sink
Into the depths of my soul
Let my feelings expand
Into wide spaces of the mind
So that some within me
Depth of soul and breadth of mind
In feeling thinking
(peace of mind)
Morning: 10-15 min.
🕈
Sevenfold
shines
rose star light
Sevenfold
I
want
strive
(peace of mind)
Evening:
1.) Review. From evening to morning.
2.) Blue sky with many stars:
Pious and reverent
I send my soul's searching gaze
into the vastness of space
Take in this gaze
And send into the depths of my heart
Light, love, life
From the spiritual worlds
(Peace of mind)
In the morning:
🕈
What speaks to me in this symbol
The high spirit of the worlds
Fill my soul
At all times
In all circumstances
With light, love, life
(Soul peace) —
6 Supplementary exercises.
Evening:
Review. Pictorial. Retrospective.
Seek, my soul,
sensing yourself sinking into yourself;
Your spirit lies at your core;
The spirit of the world works in your spirit.
I am in all of this,
thinking, feeling,
living.
(Serenity)
Morning:
🕈
In you, you letter of the world
I behold
The sevenfold workings of the spirit
In seven rose stars
The dark paths of life
In the black wood of the cross
I am in all of this
(Serenity).
In the evening: First imagine the day's experiences in reverse, then imagine the
Primordial forces hold me
Spirits of fire liberate me
Spirits of light enlighten me
That I may reach for spiritual being
That I may feel the soul beings
That I may stride over uncertainties
That I may stand above abysses
Then try to immerse yourself completely in:
Christ lives in me
And transforms my breath
And warms the flow of my blood
And illuminate my soul.
Remain calm within yourself:
In the morning:
Imagine yourself on a mountain. Be receptive.
Hold up128328;
My head hardened by the spirit of the world
Free me from it, light of thought
My throat withers, soul of air
Pour into it the meaning of the words of the spirit
Dwell in my heart, my spirit guide
Since you are one with me
That I may float, live, and weave in the spirit of the soulin.
[For the addition to the facsimile, see the note in the register.)
In the evening:
retrospective glance upon the events of the day. In pictures. Going backwards. 10 minutes
Try, thou my soul,
To penetrate into thy depths,
In thy depths acts creatively
The world spirit’s life-force,
The world spirit’s wisdom-light,
The world spirit’s will-power;
I belong to this all.
5 minutes (Quiet of the soul; feeling of expectation.)
In the morning:
🕈
Thou, symbol of the world’s activity,
Thy seven shining rose-stars
On the black wood of the cross
Shape seven rays of spiritual activity
In the dark entity of the world
In the depths of my soul
In this quiet feeling. (Quiet of the soul. Expectation.)
Wednesday evening:
Retrospective glance on the other days.
a) Concentration on the point between the eyebrows (half a centimeter in): I am
b) Concentration on the throat: It thinks
c) Concentration on the heart, arms, fingers: She feels
d) Concentration on the bodily form: He will
Saturday morning: the same
The 6 qualifications
Evening:
Review of the day's events. In pictures. Backwards. 10 minutes
Search, my soul,
To penetrate your depths,
In your depths works creatively
The life force of the world spirit,
The wisdom light of the world spirit,
The willpower of the world spirit,
I belong to all of this.
5 minutes (peace of mind; mood of anticipation)
In the morning: 
🕈
You, symbol of the workings of the world,
Your seven shining rose stars
On the black wood of the cross
Form seven rays of spiritual activity
In the dark essence of the world
In the depths of my soul
In this peaceful feeling.
(Peace of mind. Expectation.)
Wednesday evening:
Review of the past days.
a) Concentration on the point between the eyebrows (half a centimeter inward): I am
b) Concentration on the throat: It thinks
c) Concentration on the heart, arms, fingers: It feels
d) Concentration on the whole form of the body: It wants
Saturday morning: the same.
The 6 qualities [supplementary exercises]
Evening:
1.) Review
2.) Immersion in:
To light rooms
Float away, soul
In times of creation
Flow out, spirit
Search within
The essence of the self,
The you in me
🕈
Morning: Imagination:
Inhalation: Living self
Hold breath: Weaving the self
Exhale: Giving oneself to the universe
Guiding thought: What one experiences within oneself (feels): it is truly the concentrated essence of the spirit hierarchies in one's own being, just as the functioning of the eye is truly the concentrated essence of the weaving light in the eyeball.
Evening: Sunrise:
Sounds: 3-4 minutes
Sun:
World thoughts
shine
And their shining
Feel
in your heart
brightly
strongly
become completely calm in your soul.
Morning: Sunset
Me:
strong
bright
in my heartI feel
your glow
Because it shines
in you, world thoughts
completely calm in my soul.
Evening:
Look back on the day. Then imagine the setting moon with the cross and roses inside it:
Christ's light
From great stars
Flows into my heart.
Morning:
Imagine a blue flower that grows larger and larger. Then stand in front of this flower:
Christ's life force
Germinates in my soul. Enter completely into the flower ...
Let it fade away and remain calm for a few minutes.
Evening:
Above your head is a star
From the star come the words: Christ, the keeper of your heart
Is powerful in your soul
He gives you the power of life
Hear him in your spirit
He comforts people
He holds your self in his hand.
In the morning:
Rising sun: From you (Christ) my heart receives
The power of the word,
That has formed the world.
Evening.
Imagine:
☆
Carry my will
Spirit Through your power
To the spirit of the world.
In the morning.
Imagine (above your head):
☆
Spirit from eternity
I share with you.
Receive it through me.
Evening:
Rising2
I send the light of worldly wisdom into your heart
Peace of mind
In the morning:
Setting 🕈
I receive the light of worldly wisdom into my heart.
Peace of mind
In the morning:
Picture to yourself that you are in the midst of cosmic space, surrounded by Light, and that a voice comes to you from the four points of the compass (a single voice, but coming from four different directions) speaking to you:
Be a strong I. Give thy heart to the Spirit of the World.
(Be very quiet in your soul after this meditation.)
In the evening:
Review the day in backward order from evening till morning. Picture to yourself that you are in the midst of cosmic space, surrounded by Darkness, and that you are speaking to the Full Moon in the East:
I will be a strong I.
I will give my heart to the Spirit of the World.
(Be very quiet in your soul after this meditation.)
In the morning:
Imagine that you are in the midst of cosmic space, surrounded by light, and that a voice reaches you from the four cardinal directions (a single voice, but from four directions), saying:
Be a strong I. Give your heart to the spirit of the world.
(Rest in peace after this meditation.)
Evening:
Look back over the day, from evening to morning.
Imagine that you are in the middle of cosmic space, surrounded by darkness, and that you are speaking to the full moon in the east:
I will give my heart to the spirit of the world.
I will be a strong self.
(Rest in peace after this meditation.)
[In the evening:]
With your whole system at rest, remain in this state of calm for a while, then imagine the sun shining pale red on the horizon and meditate:
The red flows through my being, strengthening my will.
Then imagine the sun as blue:
The dark blue offers no resistance to my will.
The entire exercise should not take longer than 3-4 minutes, but can be repeated after fifteen minutes.
In the morning:
The night has strengthened my will.
to the blue sun, then to the red:
The red strengthens me as a being of will.
Duration as in the evening.