How to Meditate

Step by Step Procedure for Meditation

Note: This is the full meditation, on days when you don’t find time Step 1,2 can be skipped

Step 1: Bending & Twisting Excercises

  1. Hold both the fingers in chin mudra and placing them on the knee for each Chakra (Moolaradara,Swadhistana,Maipuraha,Ahanata,Vishuddi,Agnya) and Sahasrahara - 7 times
  2. Bend forward on the left side and take your chin towards the outside of the knee
  3. Come up and do the same on the right side

Breath Control during the Excercise

  • Step a: While Bending forward exhale and count 1,2,3
  • Step b: Count 4,5,6 hold the air and keep the thought at the particular chakra
  • Step c: Inhale 7,8,9 and come up to erect position
  • Step d: Hold the breath for 10,11,12 and now do the right side

Note : The thought should be placed @ Each chakra while concentration

Twisting Excercises

  1. Hold both your hands in chin mudra .
  2. Now for twsting Left for Mooladara , place your left hand on the left groin so that Middle ring and index finger are on the outside of left thigh and right hand placed against the left knee in Chin mudra.
  3. Exhale and count 1,2,3
  4. Now hold the count 4,5,6 keeping the spine in a stretched position at the mooladara.
  5. Inhale and count 7,8,9 and come forward
  6. Hold and count 10,11,12.
  7. Do the same for the right side now perform for each chakra until the Forehead eye and the top of the head

Step 2 : Salutation to the Pancha Bhootas( Five Elements) , Wisdom and SOUL

  • 1. Sit in Vajrasana
  • 2. Lean bend forward and and then come up
    • Salute the EARTH priniciple at Mooladara , base of spine
    • Salute the WATER priniciple at Swadhistana , ( two inch below your navel point)
    • Salute the FIRE priniciple at MANIPURAHA , the stomach region
    • Salute the AIR priniciple at the ANAHATA , the chest region
    • Salute the SPACE principle at the VISHUDDI , the throat region Salute the WISDOM priniciple at the Forehead Region
    • Salute the SOUL priniciple at the Top head region

 Step 3: Salutation to Mother Father and the Guru

  1. Sit in normal Meditation position
  2. Fold your thumb and then the 4 fingers ,and place it on the knees. This is called Aadhi Mudra
  3. In Aadhi Mudra , think of your mother in the forehead eye , exhale lean bend forward and salute your mother.
  4. In Aadhi Mudra , think of your father in the forehead eye , exhale lean bend forward and salute your father.
  5. In Aadhi Mudra , think of your SATGURU, exhale lean bend forward and salute your Guru

 Step 4 : Meditation

  1. Sit in a comfortable posture with neck , spinal cord and head Erect.
  2. Keeps your eyes gazed at the tip of the nose.
  3. Concentrate your mind on the place between the eye brows for first five minutes and move the concentration to the Top head eye and focus for 15 minutes
  4. You will experience the pulse or a a pressure or a Inner feeling of a ant crawling , now keep your mind attentive to that divine vibration

If the eyes close automatically after 3-5 minutes ,then one need not strain to to gaze at the tip of the nose.

Before you finish the Meditation , Do the Blessings Spread the "blissful (peaceful) vibrations" or the "energy" to yourself, your family, your parents, your friends, your spouse, your children, your work place, your city, your country, the whole world and then Universe and Offer the Selfless thought

 After finishing the meditation , rub your hands 5 times and place them on the eyelids . Feel the warmth emanting from the center of your palms throught the eyelids. Do it again. Now raise your hands and receive the Energy 12 inches above your head from the Dwadasantha center in the center of your palms and descend the energy through the center of the spine from the top of the head.

Mentally think let my intellect be purified and energized. Again raise your hands and receive the energy and descend and mentally think let mind become peaceful. Again raise your hands and receive the energy and descend it from top of the head to base of the spine and then to legs ,hands and fingers and mentally think let body become fit and healthy. Now bend forward and offer yourself to the Satguru mentally offering "Satguruve Saranam".

Step 5 : Blessings to the World

Keep your hands in namaskara Mudra , 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 the Food grains be available to one and all for eradication of poverty; Let the earth cool itself By 2020; Let world peace be established.

 S A N T H O S H A M ! S A N T H O S H A M ! S A N T H O S H A M !