If you are seriously interested in making progress in meditation, you can view the duration of the meditation to increase 20-30 minutes daily. In the higher levels of meditation leads to expansion of consciousness to a sense of connectedness with all beings, to awaken dormant abilities to deeper pleasure, to intuitive knowledge and self-knowledge. Finally, body and spirit transcends and you will experience the unity with the Absolute.
The best times are early morning and late evening, when the spiritual vibration is at its calmest. But you can meditate at any time that fits into your daily routine. Make the daily meditation an indispensable part of your life.
It is helpful to meditate always in the same place, preferably with your face north or east. A special meditation cushions, meditation, ceiling, altar with candles, incense or aroma lamp, spiritual paintings, statues, plants or flowers help to create a strong spiritual vibration you and to enable the meditative mood. Review this on externals is not. Some one is already in the train reaches deep meditation experience.
At the beginning of meditation
Sit down in a reasonably comfortable position with your back straight. A cross-legged position for meditation is especially suitable because the energy flows in a triangle. Lean back not to. Lean back not to a wall, the energy can not be deducted from the spine. You can either fold or put your hands on your knees or on the thighs. Are the hands on knees or thighs, the palms facing up or facing down, thumb and index finger touch.
Ask your mind to be quiet for a specified period (eg 10 minutes). With practice you will succeed to meditate for as long as you want without having to look after the time of need.
Make a simple relaxation technique, such as tensing and releasing of all parts of the body conscious of their feet to the head, or deep abdominal breathing.
Repeat some prayers or affirmations, such as: “I associate myself with the cosmic energy.” “I ask all masters / my master, to guide me.” “I send love and light to all beings.” You can also ask your higher self for concrete help, “I’ll be brave.” “Please show me the solution for …”
Techniques for meditation
1. Easy Mantra Meditation
This is an effortless, unintentional meditation without active concentration.
Sit up straight. Let the breath flow as it wants without affecting him.
Repeat a mantra (such as Om, Om Namah Shivaya or RAM) or a word such as “love”, “peace” or “silence”. Syndicate this mantra / this word with your breath: Repeat as OM OM inhalation and exhalation.
Let it all happen without affecting it. It does not matter if thoughts, feelings and perceptions is incredible. Repeat the mantra of simple, and feel the breath. Try to avoid, however, you engage in the discursive thinking (reflection). Let everything happen. After a while the spirit will come by themselves to rest. Expect this is not, but accept whatever happens.
2. Light – Meditation (Tratak)
Place a candle at a distance of 2-5 meters, slightly below eye level in front of you. Open your eyes and look into the flame, without blinking his eyes. It’s good for the eyes when the eyes become moist here, or tears come. Stay relaxed. When the eyes start to burn, however, or it is somehow uncomfortable, close your eyes. Watch what you see now before your mind’s eye: perhaps an afterimage of the flame, perhaps different colors and forms, perhaps only darkness. Perhaps you feel even just a gentle energy between the eyebrows. Accept all without expecting anything specific. If foreign thoughts come, open his eyes again and look back into the candle flame.
3. Stretch – Meditation
Track down one after the body parts that have contact with the ground, such as legs and buttocks. Feel how the rest hands. Feel then all body parts with ground contact and the back of the hand simultaneously. Breathe out there, and watch what happens. Maybe you feel like you expand down, or hard or easy will or will hover.
Track down one after the other parts of the body to the left, or feel how far the energy radiates to the left, from bottom to top: leg, belly, arm, neck, cheek, ear, temple, … All feel at the same time pointing to the left parts of the body. Breathe into these body parts. Feel how you seem to extend to the left.
Track down one after the body parts that point to the right, or feel how far the energy radiates to right, from bottom to top: legs, belly, arm, neck, cheek, ear, temple, all feel at the same time pointing to the right parts of the body. Breathe into these body parts. Feel how you seem to extend to the right.
Track down one after the body parts that show back, and feel how far back the energy radiating from the bottom up: bottom, back, arms, and neck, back of the head. All feel the same backward-pointing parts of the body. Breathe into these body parts. Feel how you seem to extend to the rear.
Track down one after the other parts of the body facing forward, and feel how far the energy radiates to the front, from bottom to top: legs, abdomen, chest, arms, throat, face. All feel the same forward-facing parts of the body. Breathe into these body parts. Feel how you seem to extend to the front.
Track down one after the body parts that show up, and feel how far the energy radiates up: shoulders, skull. All feel the same upwardly facing parts of the body. Breathe into these body parts. Feel how you seem to extend to the top.
Feel the extension of your body and your energy in all directions (or just to the left, right, front, above the same time). Breathe in all directions. Feel how you seem to extend in all directions. You can if you want to repeat an auto-suggestion, like “I am one with the infinite.”
4. Energy – Meditation
- Start with deep abdominal breathing. Feel the solar plexus in the stomach and feel put / in front of you, like the energy in your stomach is getting stronger. If you like, you can make a sun in the abdomen or imagine repeating: “I collect energy in my solar plexus.
- Imagine you send the energy of the abdomen during expiration to Muladhara chakra at the base of the spine.
- Continue to breathe deeply with the abdomen in and out. Send exhale the energy from the bottom up the spine up to your head. Send by inhalation, the energy from top to bottom through the front of the body back down to the lower spine. Perhaps you feel this energy points (chakras) in the forehead, throat, heart, stomach, reproductive organs. You can also imagine a stream of bright light or a link to auto-suggestion (“I will send energy through the spine to the crown “…)
- Reduce your breath to Kevala Kumbhaka: Breathe rhythmically, but very flat (very little air) in and out. Feel your heart chakra, then your throat chakra, brow chakra, crown chakra.
- Let the concentration in the chakra, you feel the most. Feel that this power point is a gate or opening to the infinite. Feel how you expand from there. If you like, now repeat an affirmation: “I am one with the infinite.”
5. Combined Mantra – Meditation
- Breathe deeply about ten times with the belly in and out. Feel your solar plexus. Breathe long 3-4 seconds, just long off.
- Synchronize a mantra like Om, Ram, Om Namah Shivaya, or a word such as love, light, peace, peace with the breath.
- Concentrate on either the point between the eyebrows or the heart. Reduce the breathing Kevala Kumbhaka: Breathe 3-4 seconds long on, the same length, and breathe as little air as possible on and off. Imagine the breath flowing through the concentration point. Synchronize continue word or mantra with the breath. Connect the ideas / feelings of love, space, infinity, pure consciousness with the mantra without thinking about it.
- If you like, you can make a light present in a concentration point.
- To not take part meditation thoughts of hand, go back to deep breathing, and observe the thoughts. Then return to Kevala Kumbhaka and the concentration point.
- When your concentration gets better, concentrate only on one aspect disappear (eg mantra) and let the others (light, point, breathing).