No

STEPS

PROCEDURE

REMARKS/EXPERIENCES

1

PRE CAUTIONS

1. Do not perform any Meditation without expert advise from a Medical Practitioner  if you  have any Psychosomatic or Psychiatric or Psychological or any Psycho related problems

 2. Do not perform meditation for a protracted period of time. It is just sufficient to perform Meditation for 20-30 minutes.

3. CONSULT YOUR MEDICAL PRACTITIONER IF NECESSARY PRIOR TO DOING ANY MEDITATION.

2

Preparations

1. Sit Comfortably in Padmasana or any way most comfortable for you

2. Align your spine and head  as far as possible straight

3. Keep you ambience clean noise free without disturbance

4. Preferably choose the same time same place, everyday preferably Morning, Noon and Evening.

Should feel relaxed and comfortable

3

Blind folding your eyes.

Blind fold your eyes using a long handkerchief. Take care to see that it does not press against your eyes. Blind folding is done  to avoid external light from getting through your eyes.

Should feel relaxed  and comfortable

4

Alternate Nostril Breathing (Pranayama)

Inhale through the Left Nostril and Exhale through the Right Nostril without holding the breath.  Repeat the same by Inhaling through the Right Nostril and Exhaling through the Left Nostril. This is one cycle and may take 15-20 seconds. Repeat this for 25 cycles which may take 8-10 minutes.  concentrate on the breath.

Breath and Mind have lot in relation. When breath is controlled, Mind is controlled. After the Pranayama is over  you should feel a deep sense of relaxation, good starting point for meditation

5

Meditation

After doing pranayama  thoughts will spontaneously get reduced. Keep your eyes closed and try to focus your concentration on the flow of breath. Just watch the Breath effortlessly. This is sufficient. Some prefer watching the imaginary point between the eye-brows.The idea is to be aware and not lost in thoughts.The more you are aware,thoughts will cease spontaneously.  Just be still. Breath slowly.

As thoughts get reduced,  you will feel a trance like state. You can now watch your consciousness. At one stage you will be fully conscious without even a single thought emerging. At such moments You will get few mystical experiences like seeing flashes of light, hearing humming noise etc. This is normal and don’t be afraid.

6

Repetition of Pranayama (Alternate Nostril Breathing) if Necessary during meditation

If thoughts give too much of disturbance, You may do Alternate Nostril breathing of say 10 Cycles and go back to Meditation once again.

As Meditation progresses you can watch your consciousness and find that you are in the centre of the universe.  You can remain thoughtless for several minutes and enjoy voidness. After meditating for say 20 minutes you can come out of meditation. You would feel highly refreshed.

7

Ending the Meditation

Remove your Blindfold. Open your eyes slowly.Rub your palms against each other. Produce some heat. Polish your face using the hands.

Should feel relaxed and exuberant.