How to Meditate

How to Meditate: A Step by-Step Procedure

We incorporate clock breathing and chakra concentration throughout our practice. Please ensure you are familiar with these techniques before you begin. Click here to learn more about them.

All the meditation procedures will be easier to follow if you have completed the Mahasakthi Yogam course. However, anyone can practice it based on availability, choosing a 15-minute or a 30-minute schedule. The 30-minute schedule is beneficial as it includes warm-ups for your hips, allowing you to meditate without discomfort.

Surrender/Prepare, Purify, Meditate
Pancha Anga Namaskaram: Sit in Vajrasana. Create a triangle formation with your hands by bringing your index finger and thumb together, keeping all other fingers close to them. Bend forward, placing your forehead in the triangle formed by your fingers, and surrender everything to the Supreme.

Invocation: May the Omnipresent, Omnipotent, and Omniscient Paranjothi vibrations of Great Compassion fill this place and all the people around me.

One Minute Silence: Observe one minute of silence.
Guru Sloka
With your head slightly bent and your hands in Namaskar Mudra at your forehead, chant the sloka or recite the Guru Geetham. Learn Meaning & recite
Pre-Meditative Stretches to Enhance Your Meditation
Sit in Sukhasana (cross-legged position) or on a chair with the soles of your feet touching the ground.

Bending Exercise:

Focus on the 1st chakra and turn your neck to the left side.
Step 1: Exhale and bend to the left, bringing your chin toward the outside of your knee. While bending forward, count 1, 2, 3.
Step 2: Hold your breath and count 4, 5, 6.
Step 3: Inhale while counting 7, 8, 9, and return upright.
Step 4: Turn your neck to the center and hold your breath for counts 10, 11, and 12
Step 5: Repeat the above steps(1-4) on the right side.
Continue the bending exercise for each chakra until you reach the 7th chakra.

Twisting Exercise:
Hold both hands in Chin Mudra and place them on your knees.
Steps:

Focus your mind on the 1st chakra and place your right hand over your left hand, palms facing down.
Step 1: Exhale and twist to the left while counting 1, 2, 3.
Step 2: Hold your breath and count 4, 5, 6.
Step 3: Inhale while counting 7, 8, 9, and return your body to the center, keeping your hands in the same position.
Step 4: Hold your breath for counts 10, 11, and 12, and place your right hand back on your right knee.
Step 5: Repeat the above steps(1-4) on the right side.
Continue the twisting exercise for each chakra until you reach the 7th chakra.

Salutation to the Pancha Bhootas (Five Elements), Wisdom, and Soul

Sit in Vajrasana

Salute the EARTH element at Muladhara, the base of the spine.

Step 1: Count 1 — Place your palms beside your knee joints.
Step 2: For counts 2 and 3, Exhale, lean forward with elbows close to the outside of the thighs, raise your elbows slightly, and touch your forehead to the ground. *

Step 3: Counts 4, 5, and 6 — Hold your breath.
Step 4: Inhale on Counts 7, 8, and 9. (On the 9th count, place your hands on your thighs).
Step 5: Counts 10, 11, and 12 — Retain the breath internally.

2. Salute the WATER element at Svadhisthana, two inches below your navel. (Repeat Steps 1-5)

3. Salute the FIRE element at Manipura, the stomach region. (Repeat Steps 1-5)

4. Salute the AIR element at Anahata, the chest region. (Repeat Steps 1-5)

5. Salute the SPACE element at Vishuddha, the throat region. (Repeat Steps 1-5)

6. Salute the WISDOM principle at the forehead region. (Repeat Steps 1-5)

7. Salute the SOUL principle at the top of the head. (Repeat Steps 1-5)

Note: In Step 2, ensure your bottom remains on your heels. If your forehead doesn’t touch the ground, do not lift your bottom; bend forward as far as possible with your knees slightly apart. This posture should massage the stomach muscles, which won’t occur if you lift your bottom.

Following these steps, you may begin meditation, cultivating a deeper connection with yourself and the elements around you.

Step 4: Salutation to Mother, Father, and the Guru

Sit in Sukhasana (cross-legged position) or on a chair with the soles of your feet touching the ground. Fold your thumb, then the four fingers, and place them on your knees. This is called Aadhi Mudra.

Step 1: Think of your mother in the forehead eye.
Step 2: Exhale, lean forward, and salute your mother. While bending forward, count 1, 2, 3.
Step 3: Counts 4, 5, and 6 — Hold your breath.
Step 4: Inhale on counts 7, 8, and 9.
Step 5: Counts 10, 11, and 12 — Retain the breath internally.

Step 6: Think of your father in the forehead eye and salute your father; repeat steps 2-5.
Step 7: Think of your Satguru, exhale, and salute your Guru; repeat steps 2-5.

This salutation acknowledges the profound role of your parents and Guru in your life’s journey, expressing gratitude and love. Embrace this practice sincerely to deepen your connection with those who have guided and nurtured you.

Step 5: Sarva Shakthi Siddhi Yagam: Universal Blessings

Place your hands in Namaskara Mudra with your eyes open. Focus your Unnarvu (Kundalini Energy) at the forehead eye/ top of your head and recite the Sarva Shakthi Siddhi Yagam (Universal Blessings)

Meditation

Sit comfortably with your neck, spine, and head erect.

Gaze at the tip of your nose, with your tongue touching the upper palate (for those who have completed the intensive meditation course).

Concentrate on the space between your eyebrows for the first five minutes, then shift your focus to the top of your head and maintain concentration for the next 15 minutes.

As you progress, you may experience sensations like a pulse, pressure, or an inner feeling similar to an ant crawling. Direct your attention to this divine vibration. If your eyes naturally close after 3-5 minutes, you need not strain to gaze at the tip of your nose.

During this meditation, allow your mind to become still and centered, immersing yourself in the present moment. Embrace the sensations and vibrations, and let your inner awareness guide you to a place of peace and tranquility.

Guru Sloka:
With your head slightly bent and your hands in Namaskar Mudra at your forehead, chant the sloka or recite the Guru Geetham. Learn meaning and recite
Pre-Meditative Stretches to Enhance Your Meditation
Sit in Sukhasana (cross-legged position) or on a chair with the soles of your feet touching the ground. Hold both hands in Chin Mudra and place them on your knees.

Bending:
Exhale and bend to the left, bringing your chin toward the outside of your knee. Hold. Inhale and return to the center. Exhale, bend to the right and hold and inhale to return to the center.
Twisting:
Place your right hand over your left hand, palms facing down. Exhale and twist to the left, hold. Inhale and return your body to the center, keeping your hands in the same position. Then, exhale and twist to the right, hold. Inhale and return to the center.
Salutation to Mother, Father, and the Guru
Sit in Sukhasana (cross-legged position) or on a chair with the soles of your feet touching the ground. Fold your thumb, then the four fingers, and place them on your knees. This is called Aadhi Mudra.
Think of your mother in the area of your forehead (between the eyebrows). Lean forward and salute your mother. Inhale and come back to the center.
Think of your father in the area of your forehead and salute your father. Inhale and come back to the center.
Think of your Satguru, exhale, and salute your Guru. Inhale and come back to the center.

This salutation acknowledges the profound role of your parents and Guru in your life’s journey, expressing gratitude and love. Embrace this practice sincerely to deepen your connection with those who have guided and nurtured you.

"We bless all elements and forces of nature, fostering harmony for peace in the individual, family, society, and Universe." If you are familiar with Universal Blessings, please recite it once.
Meditation
Sit comfortably with your neck, spine, and head erect.

Gaze at the tip of your nose, with your tongue touching the upper palate (for those who have completed the intensive meditation course).

Concentrate on the space between your eyebrows for the first five minutes, then shift your focus to the top of your head and maintain concentration for the next 15 minutes.

As you progress, you may experience sensations like a pulse, pressure, or an inner feeling similar to an ant crawling. Direct your attention to this divine vibration. If your eyes naturally close after 3-5 minutes, you need not strain to gaze at the tip of your nose.

During this meditation, allow your mind to become still and centered, immersing yourself in the present moment. Embrace the sensations and vibrations, and let your inner awareness guide you to a place of peace and tranquility.

Before you finish the meditation, spread blessings and share the "blissful (peaceful) vibrations" or "energy" with yourself, your family, your parents, your friends, your spouse, your children, your workplace, your city, your country, the whole world, and then the Universe. Offer these blessings with a selfless thought.

Keep your hands in Namaskar Mudra, with your thumb touching the forehead eye, and say:

"Let Wisdom Flourish! Let Peace Prevail !

Let us protect Satya Yuga by the Grace of the Almighty!

Let food grains be available to all to eradicate poverty!

Let the earth cool! Let world peace be established.!"

Now, place your hands on your knees, bend humbly, and offer yourself to the Satguru, mentally expressing, "Satguruve Saranam." Embrace this act of devotion, and let it further deepen your spiritual connection and inner transformation

After completing the meditation, rub your hands together six times and gently place them on your eyelids. Feel the warmth emanating from the center of your palms, permeating through your closed eyelids. Repeat this process once more, and then look at your palms.

Next, raise your hands above your head, about 12 inches, and receive the energy at the center of your palms. Allow this energy to descend gracefully through the center of your spine, starting from the top of your head.

Mentally affirm, "Let my intellect be purified and energized."

Then, once more, raise your hands and receive the energy, allowing it to descend while mentally affirming, "Let my mind become peaceful."

Raise your hands again and receive the energy, allowing it to flow through your palms. As you touch each chakra from the top of your head to the lower abdomen and the base of your spine, extend the energy through your back, legs, hands, fingers, and all parts of your face, including the back of the brain and the front part of the brain. While doing so, focus your thoughts and intentions, affirming, "Let my body become fit and healthy."

Blessings

Santhosam! Santhosam! Santhosam!

Clock Breathing:

(Use the clock breathing pattern for bending, twisting, and salutations.)

Chakra Locations & Element

Chakra -No	(Sanskrit)	Chakra (English)	Element	Location
1st Chakra	Muladhara	Root Chakra	Earth	Base of the Spine
2nd Chakra	Svadhisthana	Sacral Chakra	Water	Lower Abdomen
3rd Chakra	Manipura	Solar Plexus Chakra	Fire	Upper Abdomen
4th Chakra	Anahata	Heart Chakra	Air	Center of Chest
5th Chakra	Vishuddha	Throat Chakra	Space (Ether)	Throat
6th Chakra	Ajna	Third Eye Chakra	Wisdom	Between Eyebrows
7th Chakra	Sahasrara	Crown Chakra	Soul	Top of Head