Meditation: creates a state of contemplation
Here you will find a few descriptions of some basic meditation exercises you can try at home.
Preliminary- find a quiet spot where you will not be distracted for 20 minutes or so. Turn off the cell phones, radios, TV, computer as those things can wait until after meditation practice.
Taoist "Tan Tien" breathing The Taoist center for center breathing, is called "Tan Tien" and it is located a few inches below the navel. You can place your hands there and inhale and exhale, feeling the belly rise and fall with inhalation and exhalation. Do this anywhere from 9x to 36x to start. It is a excellent way to center and calm self.
Pranayama Buddhist or Yoga style
Buddhist Nine breathings of purification- is also known as pranayama in yoga circles, many of its uses are to balance the humors (phlems, biles,and winds) of the body in India's Aryvedic medicine. Brings benefits of balancing both hemispheres of the brain, yin (lunar) and yang(solar) energies of the body, helps to develop a sense of centering and grounding.
To balance the channels- the method of alternate nostril breathing is applied. In yoga this is called Pranayama. You inhale through left nostril, close left nostril and exhale out the right nostril. Then reverse: inhale through the right nostril, close the right nostril and then exhale out the left. This should be done 3 times for each nostril. It will clear out negative energies in the channels, stale air and toxins from the lungs. The central channel is cleanse by breathing through both nostril and bending forward in a bowing motion and forcefully exhaling at the last 3rd section of the breath. Do this 3 times. You can add the visualization of dark colored smoke leaving the Brahma's aperture at the top of the skull making the central channel a pure blue color.
Basic Meditation #1 from Taoist/martial arts: Pakua Chang
Counting: Counting is one of the best ways to help develop concentration.
Basic Concentration exercise- close eyes and sit comfortably and begin with counting backwards from 100 to 0. When your mind wonders off go back to the last number you remembered and continue back towards 0.
Now Begin the Lung Exercises: working with 3 techniques of cleaning breath, filling breath, and holding breath.
Cleansing breath- First is to use cleaning breath by inhaling through nose and exhale out mouth in a long stream- exhaling 2 to 3 times longer than your inhale. Do this at least 3 times.
Filling breath- now equally inhale and exhale through the nose concentrating on the expansion and contraction of the breath and lungs.Do this at least 3 times.
Holding breath- Now inhale through nose and hold the breath with lungs expanding in a relaxed and calm way as long as possible, then exhale out nose. Do this at least 3 times. A goal to achieve is to be able to hold the breath relaxed for 1 minute and exhale.
Dan tien breathing- now use the Dan tien or "lower abdomen" to breath and not lungs. Try 6-9 breaths here using Dan Tien area.
Visualization-imagine your sitting on a beach and that you see a boat far off in the distance that is slowly moving towards you. You begin to recognize someone on that boat. It begins to reach the shore and you notice it is your favorite person in the whole wide world. that person walks up to you and give you a big warm hug. Prolong that feeling as long as you can and slowly come out of your meditation.
Sahaja Yoga v.1.4 (now with video at end)
Continual summation of notes:
Sahaja Yoga is a sitting practice much different than Hatha, Pilates, or Bikrim yoga where the body is stretched and held in postures to circulate energy. Yoga means harnessing the mind. This practice involves quiet sitting and some basic concentration exercises to allow the mind to begin to understand a thoughtless state of pure awareness. Sahaja yoga uses the subtle system of channels and chakras associated with the endocrine and nerve plexuses in the body. These include- pituitary gland, pineal gland in head, thyroid and para-thyroid in the throat, cervical nerve plexus, thalamus in the chest cavity, adrenal glands, spleen, and pancreases in the abdominal cavity, and lastly the ovaries and testes along with the sacral plexus.
3 channels- Left – Ida, right- Pingala and Central sushumna.
Ida- Left represents emotion, subconscious, the past, wind (internal energy), carbohydrates, moon, yin, feminine.
The left rises from the mooladhara (earth chakra) up descending colon, through stomach/spleen- left lung and heart, crosses 3rd eye to right brain.
Pingala- Right- represents aggression, supra conscious/ego, future, bile production, protein, sun, yang, masculine. Rises from Swadisthan (sex chakra) up the ascending colon through the gall bladder and liver, through the right lung, up to 3rd eye and crosses to the left brain.
Sushumna- Central channel- it represents the present moment, phlegm production. It arises from the sacrum the kundalini passes through up the spine and center of body to top of head (Brahma's aperture- baby's soft spot) awakening the spirit and conscious awareness.
To balance the channels- the method of alternate nostril breathing is applied. In yoga this is called Pranayama. You inhale through left nostril, close left nostril and exhale out the right nostril. Then reverse: inhale through the right nostril, close the right nostril and then exhale out the left. This should be done 3 times for each nostril. It will clear out negative energies in the channels, stale air and toxins from the lungs. The central channel is cleanes by breathing through both nostril and bending forward in a bowing motion and forcefully exhaling at the last 3rd section of the breath. Do this 3 times. You can add the visualization of dark colored smoke leaving the Brahma's aperture at the top of the skull making the central channel a pure blue color.
Raise the Kundalini exercise by rolling the hand up the front of body to over your head 3 x. see video.
Do Bhanda- that is 7 times making a half circle arch with your right hand from the left side palm, over your head and to right side. Say the name of each chakra for each arch you make over your head. This will seal and protect your energy. See video.
Sit cross legged on ground, in a chair with feet touching floor, or standing.
Lower both hands to face the earth and take a few breaths to allow your mind to clear.
Mooladhara- (Innocence)cleans the earth chakra by having left palm up rested on your knee, and right palm towards the earth. Say with sincerity 4 times- "Earth- please take away all my negative emotions and balance my energy". Visualize negative energy such as emotions, anxiety, bad moods, and past karmas leaving the left side of body out of the right hand into the earth where it is neutralized by earth elements.
This is the charka of returning to innocence, simplicity, joy and purity. Its color is red and had 4 petals. Sexual excessiveness, black tantra, and greed damage this chakra.
Note: Kundalini- is the spiraling sexual energy between the Mooladhara and Swadisthan chakras at the Sacral Plexus. The purpose is to move the energy up into the body.
Swadisthan- root or sex chakra (Creativity). change the right hand to palm up and raise the left hand towards the sky. Say with sincerity 6 times, "Sky, please take away all these aggressive thoughts." Visualize excessive aggression and angry energy from the right side of the body leaving the left hand and out into the sky where it is neutralized by the sun, sky and stars. All the future karma, stress, and anger leaves you. This is associated with the Fire element and creativity. It controls reproduction and our ability to concentrate. Alcohol, drugs, bad eating, and an ego centric life damages this chakra. This chakra is orange and has 6 petals.
Nabhi- Solar plexus (Peace). Place the left palm facing up on your left knee and right hand on your navel. Say 10 times to yourself with sincerity- "Please help me find pure self knowledge". This is the chakra of water element, it has 10 petals and the color is yellow. It is associated with peace, morality, generosity and contentment. Dominating others, impatience, worry, alcohol and drugs damage this chakra.
Nabhi- Bhavsagra or Void- Void is the energy center that Surrounds the Nabhi and touches the Swadisthan. Place the right hand to the left of the navel and say to yourself with sincerity 10 times- "I am my own master, I am my own guru". This is the energy center of stability, balance lifestyle and principle of mastery.
Belief in false masters, day dreaming, and laziness will damage this chakra.
Anand- Heart Chakra (Compassion and Love). Place the right hand over your heart and say with sincerity 12 times- " Iam not this body, I am not this mind, I am the pure spirit." The heart chakra is associated with the Air element, the color green, and has 12 petals. This is the chakra of love, confidence, and compassion. Insecurity, fear, and inconsiderate behavior damage this chakra. It controls the lungs and breathing and hearts ability to circulate blood.
Vishuddhi- Voice/Throat chakra (communication). Place the right hand on the left side of the neck and say 16 times with sincerity- "I am not guilty." This chakra is associated with the ether element, it is blue, and has 16 petals. Self esteem, pure relationships, communication, and diplomacy are positive aspects of this chakra. Feelings of guilt, sarcasm, criticism damage the balance of this chakra. Our movement, speech, and facial expressions are are governed by this chakra.
Agnya or 3rd Eye (Forgiveness)- Place the right hand over your forehead and say with total sincerity 2 times- "I forgive everyone". After you have done that place your right hand on the back of your head and say with total incerity 2 times- "Please forgive me for whatever mistakes I have done consciously and unconsciously." The Agnya is associated with the Light element, it is 2 petals and color is Indigo. Forgiveness, humility, and egolessness is the positive aspect of this chakra. Self centeredness, hatred, harm to self and others will damage this chakra.
Special note: Please say "Hum shum" during meditation for sometime, it helps us to be thoughtless. "He, Christ, is placed in our Agnya in the centre where the optic nerve and optic thalamus cross; it's a very subtle point. It creates two sounds, Hum and Shum. Hum on the right-hand side superego and Shum on the left-hand side ego. Hum and Shum create two kinds of vibrations. The Hum sound creates the vibration, I am, I am. Hum, this comes from our existence power, that we know we have to live in this world and we are not going to die. Any human being who tries to kill himself is considered not normal. Normally, every human being or animal tries to retain its life, that is through the power of Hum, I am, the superego on the right-hand side and ego on the left-hand side is Shum."
Sahasrara or Crown chakra (Integration)- it is also called the 1000 petal lotus. Place the right hand on the top of the skull and massage in a circle 7 times. With full sincerity say to your self, "Please help me attain self realization". Raise the right hand over the skull a few inches and try to feel energy between the palm and crown of head. The energy may feel warm or cool. A cool feeling is what you are going for. This chakra is violet in color and is associated with integration. It integrates all other chakras, dimensions, our central nervous system, and thoughtless awareness. Doubts about self, reality, and our higher power will imbalance this chakra. This chakra is our link between consciousness and divinity.
Continue sitting with both palms face up on your knees and feel the result of practice. Remain in a state of thoughtless awareness. You can move your hand slowly over a chakras and feel the energy there. You can slowly move your hand in a circle 7 times to balance the energy there. Here you can listen to soft music and lectures of Shri Mataji. If you are sitting in a chair you can also do the practice with foot soaking in salt water. If you have excessive thoughts during practice you can put ice over your liver.
Close the meditation by doing the 'Raising the kundalini' exercise and 'Bandha' as mentioned in the beginning of the practice. Palms together in prayer- Dedicate your practice that all beings suffering in the universe may attain enlightenment.
"Meditation is the only way you can grow, because when you meditate, you are in Silence, you are in Thoughtless
Awareness. Then the growth of awareness takes place."- HH Shri Mataji
Basic from Buddhism- Vipassana
Breath counting is vital to maintaining mental health.
Buddha taught that breathing while in an negative emotional state can relieve suffering.
Buddha's prescription is to count 100 breaths.
Example- Your Angry at someone
10 breaths- you’re still angry
20 breaths- you’re still angry
30 breaths- your a little better
40 breaths- you’re starting to get better
50 breaths- you’re 50% angry 50% getting better
60 breaths- you’re improving a little more
70 breaths- you’re almost Ok
80-90 breaths- you’re almost there
100 breaths- you'll be just fine.
Mantra Sound Meditation- Tibetan Buddhism
Universal mantra for transcendentalism- The use of "Om-Ma-Ni-Pad-Ma-Hum" 6 syllable mantra. Visualize a light of your favorite color the size of a mustard seed deep inside your heart. As you recite the mantra the light fills your body, it then creates an aura around your body. Filling the skin, bones, organs, muscles, tissues, cells, molecules and atoms within yourself with your favorite color. Expand the light color out to the entire universe. Bring the light of the universe back into yourself into the center of your heart. Dedicate your practice that all beings suffering on the wheel of life to quickly attain complete enlightenment of body, speech, and mind.