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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. 

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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.

Sit in Sukhasana (cross-legged position) or on a chair with the soles of your feet touching the ground​​

  1.  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
     

  2. Pre-Meditative Stretches to Enhance Your Meditation
     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.
 

  3. Salutation to Mother, Father, and the Guru

​Perform Aadhi Mudra by folding your thumb and four fingers and placing them on your knees. â€‹       

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 Focus on the forehead area and salute your mother by exhaling, leaning forward, inhaling,     and returning to the center. Repeat this for your father and Sathguru. â€‹

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This salutation honors the roles of your parents and Guru, expressing gratitude and love. Practice sincerely to strengthen your connection with those who have guided and nurtured you.

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          Universal Blessings

"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.​

 

​ 4. 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.

 

 5. Blessings

​           Realize the cosmic consciousness connected with the self. 

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Bless yourself, your family, your business, and all beings.

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Offer salutations to the Sathguru.

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Rub your hands together, feel the warmth, and place them over your eyes.

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Raise your hands above your head to receive cosmic blessings for your body, mind, and spirit.

                                    

Santhosam! Santhosam! Santhosam

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Clock Breathing: 

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

Clock Breathing (1).png
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
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