Meditation
Meditation Intro
It is simply sitting silently, witnessing the thoughts, passing before you. Just witnessing, not interfering not even judging, because the moment you judge you have lost the pure witness. The moment you say “this is good, this is bad,” you have already jumped onto the thought process.
It takes a little time to create a gap between the witness and the mind. Once the gap is there, you are in for a great surprise, that you are not the mind, that you are the witness, a watcher.
Because as you become more and more deeply rooted in witnessing, thoughts start disappearing. You are, but the mind is utterly empty.
-Osho
Music Accompaniment
The Ultimate Healing Meditation
This healing meditation is used to pray for healing energy for our friends, family, and ourselves.
It is recommended that you continue to focus on the same person, including you, for the entire 40 day duration.
This mantra taps into the energies of the sun, moon, earth, and the Infinite Spirit to bring deep healing. It is important to pull the navel point powerfully on the first Sa and on Hung.
Posture:
Sit in Easy Pose (sitting on the floor, with legs crossed) or in a chair with feet planted firmly on the ground, with the spine straight.
Mudra:
The mudra (hand position) is most important. The elbows are bent down by the sides, and are tucked comfortably but firmly against the ribs. The forearms are almost perpendicular to the floor, with the hands extended out at a 45 degree angle from the center of the body. Most importantly, the palms are perfectly flat, facing up, hands bent back at the wrists. The fingers are kept side by side, except that the thumb is spread from the other four fingers.
Eyes:
Eyes are closed.
Time: Continue chanting for 11 to 31 minutes.
To End:
To end the meditation, inhale deeply and hold the breath, as you offer a healing prayer. Visualize the person you wish to heal as being totally healthy, radiant, and strong. See the person completely engulfed in a healing white light and completely healed. Then exhale and inhale deeply again, hold the breath, and offer the same prayer again. Exhale.
To complete, inhale deeply, stretch your arms up high, and vigorously shake out your hands and fingers for several seconds. Keep the arms up and hands shaking as you exhale. Repeat two more times and relax.
Open The Heart Meditation
Practice this meditation if you feel your heart is closed and you want to open it to the flow of love.
Beneficial for heartbreak, loss, or when you feel aloneness.
The "Sat" in the mantra is first identifying the Soul's True Sound(means Essence of Truth, or Being).
It is said that directly behind the heart is supposedly where the Soul resides. "Kartar" means Doer, and when the two words are combined, it is to say "Doer, Manifestor, or Walker of the Truth."
Posture:
Sit in Easy Pose (sitting on the floor, with legs crossed) or in a chair with feet planted firmly on the ground, with the spine straight.
Mudra:
As you say Sat, the hands are pressed together in Prayer Pose at the center of the chest.
As you say Kar, the hands are extended out from the shoulders half-way towards the final
position.
Fingers are pointing straight up.
As you say Taar, the arms are fully extended out to the sides and parallel to the floor
with the fingers pointing up.
Make the transition from step to step flowing chanting out loud for full benefit.
Eyes:
Eyes are closed focusing at third eye point.
Time: Continue chanting for 11 to 31 minutes.
To End:
To end the meditation, bring the hands together in prayer pose.
Inhale deeply, hold the breath in. Exhale when you need to.
Rest hands on thighs and take a few longs deep breaths in to and from your heart.
Music Accompaniment
11 minutes
The Focus, Memory, Awareness Meditation
Kirtan Kriya is scientifically recognized as a powerful tool for preventing or stopping Alzheimer’s disease, increasing all aspects of cognitive function, (perception, thinking, reasoning and remembering) and reducing stress levels while improving short term memory.
There are three separate studies that have been published that prove the Sa Ta Na Ma Meditation benefits.
Posture:
Sit in Easy Pose (sitting on the floor, with legs crossed) or in a chair with feet planted firmly on the ground, with the spine straight.
Mantra:
When using the mantra in the meditation there are three “voices”. The singing voice, which represents the voice of action. The whispered voice, which represents the voice of the inner mind or the voice of your romantic nature. Finally the silence where you repeat the mantra mentally to yourself, representing your spiritual voice.
SA is birth, the beginning, infinity, the totality of everything that ever was, is, or will be.
TA is life, existence, and creativity which manifests from infinity.
NA is death, change, and the transformation of consciousness.
MA is rebirth, regeneration, and resurrection which allows us to consciously experience the joy of the infinite.
Mudra:
Connect each finger to thumb as you say each of the sounds. SA – index to thumb, TA – middle to thumb, NA – ring finger to thumb, MA – pinky finger to thumb.
Eyes:
Eyes are closed.
Time: Continue chanting for 11 to 31 minutes.
To End:
To end the meditation, inhale deeply and hold the breath, as you offer a healing prayer. Visualize the person you wish to heal as being totally healthy, radiant, and strong. See the person completely engulfed in a healing white light and completely healed. Then exhale and inhale deeply again, hold the breath, and offer the same prayer again. Exhale.
To complete, inhale deeply, stretch your arms up high, and vigorously shake out your hands and fingers for several seconds. Keep the arms up and hands shaking as you exhale. Repeat two more times and relax.
30 minutes
Musical Accompaniment
Self Blessing Meditation
A beautiful meditation to elevate and bless yourself. Through this practice you communicate with your higher Self, bringing you into the acceptance that every part of you is one with the One. Blessing yourself is an act of self-love. In order to bless others, first learn to bless yourself with this meditation.
Posture:
Sit in Easy Pose (sitting on the floor, with legs crossed) or in a chair with feet planted firmly on the ground, with the spine straight.
Right hand 6 inches above your head.
Left hand on your heart.
Mantra:
I bless myself. I bless myself. I am. I am.
Can be done silently, out loud on your own, or with the track below.
Eyes:
Eyes are closed.
Time: Continue chanting for 11 to 31 minutes.
To End:
Inhale. Hold. Exhale and relax the arms. Take a moment or two before you move and soak in your blessings.
MusicalAccompaniment
Meditation for a Calm Heart
This soothing breath practice (pranayama) relieves anxiety and promotes calmness and mental clarity.
This posture induces the feeling of calmness. It creates a still point for the prana at the Heart Center.
Emotionally, this meditation adds clear perception to your relationships with yourself and others.
Posture:
Sit in an Easy Pose, with a light jalandhar bandh. Place the left hand on the center of the chest at the Heart Center. The palm is flat against the chest, and the fingers are parallel to the ground, pointing to the right.
Make Gyan Mudra with the right hand (touch the tip of the index [Jupiter] finger with the tip of the thumb). Raise the right hand up to the right side as if giving a pledge. The palm faces forward, the three fingers not in Gyan Mudra point up.
The elbow is relaxed near the side with the forearm perpendicular to the ground.
Eyes:
Either close the eyes or look straight ahead with the eyes 1/10th open.
Breath:
Inhale slowly and deeply through both nostrils. Then suspend the breath in and raise the chest. Retain it as long as possible. Then exhale smoothly, gradually, and completely. When the breath is totally out, lock the breath out for as long as possible.
Concentrate on the flow of the breath. Regulate each bit of the breath consciously.
Time:
Start with 3 minutes if you are new to meditation. 11 minutes if not. Advanced practice of full rejuvination - 31 minutes.
To End: Inhale and exhale strongly 3 times. Relax.
MusicalAccompaniment
Can be done silent or with no lyric/mantra background music
Elevating Your Higher Consciousness
You have probably seen this hand mudra or gesture in paintings and statues. It is a gesture and exercise of happiness and it opens the flow of the Heart Center.
Don't worry about learning this kriya to be a Buddha or a Jesus, just learn it to be yourself. Be a little selfish for your higher consciousness. Master the technique and experience the state it brings, then share it by creating beauty and peace.
Posture:
Easy pose.
Mudra: Extend the Jupiter (index) and Saturn (middle) fingers up and curl the Sun (ring) and Mercury (little) fingers, pressing them down with the thumb. Bring the hands up so the elbows are pushed back and a 30 degree angle is made between the upper arm and the forearm. The palms face forward and the forearms are parallel to one another. Make sure the elbows are pressed back and the chest is out.
Mantra: Saa Taa Naa Maa Silently
Chant mentally at the Third Eye Point. Saa=Infinite, Taa=Life, existence, Naa=Death, Maa=Regeneration, light. These are the bij sounds of Sat Naam, which means, "I am Truth."
Eyes:
Closed and focused powerfully at the third eye.
Breath:
Long and deep
Time:
11 minutes
To End: Inhale and exhale deeply. Open and close fists a few times.
