1. All Meditation Techniques

Experience the deep peace and bliss in you.

Expand your consciousness Touch the Eyeballs as a Feather would

Rise with the Sun Awaken to the intense energy in you

Rejuvenate with the tremendous energy within you. Relax with the deep peace within you.

Find the unmoving center in your being. Merge with the whole of Existence.

Get in touch with the Existential energy. Revitalize your body, mind and spirit.

Balance the three vital energies in your body Vatha meditation Pitha meditation Kapha meditation

Balance the fire and water elements in the body. Awaken the unused energy centers of the body. Awareness of the Neutral Space while Moving the Body

Just Stop! 14 Looking Through the Mirror at You 14 Continuously energize and revitalize yourself 14

Glimpse the state of no-mind 15

Stay happy... come what may 16

Learn to experience, beyond what words can describe. You will experience the real beauty of Existence. Then life becomes eternally joyful. 16 Shutting the Senses 16

Create tremendous energy in your third eye and awaken your intuition. Enter into deeper energies and higher consciousness. 16 Withdraw your Senses 17 Experience your inner space 17

Follow the Source of the Sound 17 Merge with the very source of everything 17

Enter into the thoughtless zone 18

Feel the energy flowing in your body. Become completely energised. 18 Center of the Sound Storm 19 Find the center of all sound - within you, and transcend all sound 19

Experience the deep peace and bliss in you. Duration: minimum of 10 minutes Sit comfortably cross-legged on the floor. If you can't, sit on a chair but without resting your back. Try not to support the weight of your body through the feet. Try consciously to lift the calf muscles a bit, then naturally you will put your weight on the backbone. Try to focus on the two points which are touching the ground through which you are transferring your whole weight to planet Earth. Bend forward slowly as much as you can and feel the weight of your body. Then slowly, very slowly, come back inch by inch. Feel the weight of the body as you move. Slowly, straighten the body. You will feel the body weight reducing step by step as you straighten. Come to the point where you feel completely weightless and light. Then start moving your body backwards. As you move your body backwards, feel the heaviness again. Now slowly, very slowly, bring it back to the earlier straight position where you don't feel your body weight at all. Do this at least 2 to 3 times. At the point you feel weightless, remain. Be in that same space.

Expand your consciousness Duration: 21 minutes

Duration: 2 minutes Sit straight. Feel clearly the boundary of your body. Look at the room in which you are sitting.

Duration: 5 minutes Now close your eyes and feel the room inside you, as a part of you. Your space has expanded from beyond the boundary of your body to include the entire room.

Duration: 2 minutes Open your eyes and look at the trees and buildings around you.

Duration: 5 minutes Now close your eyes and feel yourself expanded to include all the trees, buildings around you.

Duration: 2 minutes Open your eyes and look at the open sky.

Duration: 5 minutes Now close your eyes and feel the entire sky inside you. This is a very powerful meditation that can become a part of your daily life - to include everyone, everything around you as a part of you. For example, at work, include your work equipment as a part of you. Say you are working on your computer, sitting on a chair with your computer on the table. Include the computer, the chair, the table, your office space to become a part of you. Include people working around you as a part of you - your colleagues, your co-workers, the people in your group.

Duration: ½ hour Close your eyes and just touch the eyeballs with your forefingers as lightly as a feather would. You can use a real feather also. The feather should not bend when touching the eye. If it bends, it means you are applying too much pressure on the eyeballs. Feel the strong energy connection between the fingers and the eyes. Slowly, you will feel that your fingers and hands have become part of your eyes.

Move from intellect to intuition Duration: 25 minutes

Duration: 5 minutes Close your eyes and focus on the area of your ajna chakra, the subtle energy center between your eyebrows.

Duration: 5 minutes Now open your eyes and through your third eye, look intensely at the Master's third eye in the picture. Don't look through your two eyes as you normally do. Try not to blink. Initially, you may feel some discomfort. You may experience a burning sensation in the eyes, or tears may come. Allow it. It is part of the cleansing process.

Duration: 5 minutes Now close your eyes and focus inwards on your third eye.

Duration: 5 minutes Now open your eyes and look through your third eye at the Master's third eye.

Duration: 5 minutes Now close your eyes and focus on your third eye.

Awaken to the intense energy in you Duration: 10 to 15 minutes Look at the sky for about 10 to 15 minutes before the sun rises on the horizon. When the sky is gaining color, watch with a deep silent alertness. As the sun rises in the sky, clearly feel the sun inside you also rising. When the sun is up on the horizon, feel that the sun inside you has reached your navel. As the sun comes up slowly, feel the inner sun also gaining intensity. At the end of 10 to 15 minutes, close your eyes. Enjoy the bright silent feeling of the sun inside you.

Rejuvenate with the tremendous energy within you. Relax with the deep peace within you. Duration: 31 minutes

Duration: 21 minutes Close your eyes and begin to dance. Don’t bother about the steps. Let your body loose. Don’t be concerned about how you look, how your clothes are looking. No one is watching you; this is not a performance. As you continue to dance in this fashion, more and more energy will surge inside you, and you will keep going. Enter deeply into the dance. Dance as fast as possible, as freely as possible. Forget yourself totally. Just become the dance.

Duration: 10 minutes At the end of 21 minutes, wherever you are, in whatever position you are, just drop down on the floor. Lie down. Be silent and still. Watch the thoughts calmly. Don’t fight with them. Just remain aware.

Find the unmoving center in your being. Merge with the whole of Existence. Duration: 31 minutes

Whirling is usually done in an anti-clockwise direction, with the right arm held higher, palm facing upwards, and the left arm lower, palm facing downwards. If you are uncomfortable whirling anti-clockwise, switch to clockwise. Start with whirling slowly, let your whole body be soft and unresisting. As you whirl, the passing images will become blurred. Let them flow past. Don’t try to focus on anything – it will make you dizzy or nauseous. Slowly pick up speed - and become the whirling

When you are whirling so fast that you can’t stay upright, your body will fall by itself. Don’t plan the fall. As soon as you fall, turn over onto your stomach so that your navel is in contact with the earth. Feel your body become one with the earth. Keep your eyes closed. Remain in the same position, passive and silent, for at least 15 minutes. After this meditation, remain silent and meditative for a few hours.

Get in touch with the Existential energy. Revitalize your body, mind and spirit. Duration: approximately 20 minutes Shakti Dharana is best practiced at night, just before you go to sleep. If you do it during the day, be sure to rest for fifteen minutes afterwards to assimilate the energy. Choose a cool, dark room with enough ventilation. Kneel on the ground. Raise yourself up on your knees, and raise both your arms towards the sky, palms at a slant. Turn your face skyward. In a moment, you will feel the energy of Existence flowing into you. Be unresisting. Let the energy enter into you. You might feel a trembling in your arms. Allow the movements. When you feel completely saturated, bend down, place your hands and palms facing downward on the earth, and kiss the earth. Feel the energy flow out from your lips and your palms. Simply become an instrument carrying the divine energy into the earth. Do this seven times. Once you have finished, fall into that energy, sleep into it.

Balance the three vital energies in your body These meditations are to be done on an empty stomach and hence preferably early in the morning. Vatha meditation

Duration: 10 minutes Sit in vajrasana (kneel down and sit with your bottom resting on your heels). Place your hands on your hip. Chant 'hoo' as lengthily as possible. Continue chanting for every breath.

Duration: 21 minutes Continue sitting in vajrasana. With the hands on the hips, bend down at the hip to touch the forehead to the ground. Continue to chant the 'hoo' sound in this position. Pitha meditation Total Duration: 31 minutes

Duration: 10 minutes Sit in vajrasana. Place your hands on your hip. Chant the 'hoo' sound. As you chant, visualize clearly a white light rising within you, going out of you from the top of the head and circling back into you to complete the circuit.

Duration: 21 minutes Continue sitting in vajrasana. With the hands on the hip, bend down at the hip to touch the forehead to the ground. Continue to chant the 'hoo' sound in this position. Continue to visualize clearly a white light rising within you, going out of you from the top of the head and circling back into you to complete the circuit. Kapha meditation Keep a picture of the Master's eyes in front of you. Total Duration: 41 minutes

Duration: 10 minutes Sit in vajrasana. Place your hands on your hip and chant the 'hoo' sound. Visualize clearly a white light rising within you, going out of you from the top of the head and circling back into you to complete the circuit.

Duration: 21 minutes Continue sitting in vajrasana. With the hands on the hip, bend down at the hip to touch the forehead to the ground. Continue to chant the 'hoo' sound in this position. Continue to visualize clearly a white light rising within you, going out of you from the top of the head and circling back into you to complete the circuit.

Duration: 10 minutes Open your eyes. Through your third eye look at Master's third eye in the picture. Clearly visualize a beam of light from Master's third eye entering your third eye.

Balance the fire and water elements in the body. Awaken the unused energy centers of the body. Total Duration: 30 minutes Do this meditation only after a gap of at least three hours after eating food.

Duration: 10 minutes Be in a standing posture. Shake the whole body from head to foot as if shaking a tree from the root.

Duration: 10 minutes Sit down wherever you are. Whatever sound appears in your mind, just create that sound. It should be like gibberish. It may be hidden irritation, worry, or anger. If you carry these in your system it may imbalance your pitta, so let it out completely.

Duration: 10 minutes Sit silently and just be a witness - don't create, sustain, destroy or judge anything that rises in your mind.

Total Duration: 30 minutes Sit straight, preferably on the ground. Close your eyes. Inhale and exhale as slowly as possible, as deeply as possible.

Duration: 3 minutes Slowly, very slowly, put your attention only on the incoming breath. Be aware of the incoming breath.

Duration: 3 minutes Now, slowly, put your attention only on the outgoing breath.

Duration: 3 minutes Now forget about the incoming breath and the outgoing breath. Slowly, very slowly, put your attention between the two breaths. Just be aware of the gap, the neutral space between the breaths.

Duration: 3 minutes Relax in the neutral space. While you are in this space, try to move any one hand. While moving, if you feel you have come out of that neutral space awareness, bring yourself back to the neutral space and move the hand again.

Duration: 3 minutes Being in the same neutral space, try to stand up. If you feel you are losing the neutral space, sit down. Come back to the neutral space again. Now, without missing the awareness, try to stand up. Once you stand up, continue to be aware of the gap between the breaths.

Duration: 3 minutes Without missing the awareness, try to move both the hands very slowly. The important thing is to not miss the awareness.

Duration: 3 minutes Without missing the awareness, slowly move your head. If you feel you have lost the awareness, come back, bring the awareness back and then move the head.

Duration: 3 minutes Without losing the awareness, try to move your feet. Be completely centered on the neutral space.

Duration: 3 minutes Without losing the awareness, slowly, try to open your eyes. If you feel you are losing your awareness, close your eyes and bring back the awareness.

Duration: 3 minutes Be in that same awareness and sit wherever you are. If you feel you are missing the awareness, come back, slow down, and center yourself in the awareness. Be aware. Keep your attention between the two breaths and try to sit again.

Total Duration: 60 minutes Sit in a comfortable position, spine erect, facing straight ahead. Keep your eyes closed and breathe normally. Watch the rise and fall of the belly when breathing in and out. Don't concentrate on the breath, just watch it. If you find other thoughts, feelings or physical sensations coming up, allow them. Witness them also momentarily and return to watching the breath. Do this for 45 minutes and rest for 15 minutes.

Total Duration: 30 minutes Here your awareness is totally on your feet as they touch the ground. You can walk in a circle or in a straight line of about 15 steps, going back or forth. The eyes should be lowered and focused on the ground on the feet. Just as you watch the belly in sitting meditation, watch and be aware here of the contact of each foot with the ground.

This is a very powerful technique to strongly bring your awareness to the present moment. Just as you have the impulse to do something, stop. Second step, whenever you get the situation, whenever an impulse like hunger, anger, thirst or sneezing or anything happens, when it is about to happen, just stop that impulse. Move to the space of 'being' from the space of 'doing'.

Continuously energize and revitalize yourself Duration: 10 minutes Stand before a full-length mirror and look at yourself. Take a good look at yourself from the outside. You will feel your energy flowing towards the object. You are looking, and the reflection is being looked at. Now try to imagine that the reflection is looking at you. Now complete the energy circuit. You can practice this throughout the day - not just with the mirror and you - but with anything you focus on. When you have passed your energy to something, imagine it as returning the energy to you. You can even try this with the computer you work with all day.

This is one of the fastest techniques for instant relaxation. If a private space is available, practice this technique lying down. Close your eyes. Take a really deep breath right from your stomach. Holding the breath inside you, start clenching your limbs one by one. Start with the toes. Tense your toes as much as possible. Do not relax them. Move on to your feet and ankles, then upwards to your calves, your knees, your bottom. As you move upwards, do not loosen the previous clenched part of the body. Now move up to your waist, to your stomach. Tense your stomach muscles as tightly as possible. Automatically, your groin muscles will also get tensed. Move upwards to your chest and back. Tense all the vertebrae along your back. Tense your arms - starting from your fingers and moving up to your biceps. Tense your shoulder blades, your neck and throat muscles. Especially try and hold the tension in your neck muscles. Move to your face. Your face has more muscles than you are aware of. Tense the muscles in your mouth, nostrils, eyes, eyebrows, forehead and cheeks. Squeeze your eyelids shut. Clench your teeth. Screw your face into a tight ball. Remember not to relax the rest of your body during this time. Stay in this state of tension for as long as you can. When you can't hold your breath any more, expel it in one big gush, simultaneously relaxing your body utterly. Stay in this state of physical and mental relaxation for a minute. This technique relaxes both the body and mind and refreshes you in just two minutes. If you have the time, repeat the process three times.

Glimpse the state of no-mind Duration: 21 minutes For this meditation, you can sit anywhere, but make sure that there is no disturbance. Find a comfortable posture in which you feel sure you can stay without moving for at least half an hour. Keep your spine straight. Use support if required, but try to do without it. Rest one palm inside the other, with the thumbs touching to form a circle. You can watch nature. Or you can sit facing a plain white wall. Or you can simply face a corner of the room and watch that corner. Don't focus your attention on anything. Let your eyes be half-open and unfocussed, your attention diffused. Let your gaze rest softly in the distance. Let your breathing be relaxed and natural. Remain alert and aware, be present in the moment, moment to moment.

Stay happy... come what may Every morning, as soon as you wake up, even before you open your eyes, sit up in bed. Call yourself loudly by your name and ask yourself, 'What are you going to choose today? Do you want to be happy, or do you want to be sad?' Naturally, first thing in the morning, you are not going to choose misery! So your mind will say, 'I choose happiness.' Then reply, 'Then be happy, that's all!'

Learn to experience, beyond what words can describe. You will experience the real beauty of Existence. Then life becomes eternally joyful. Look at things without bringing in any words. When you are looking at a flower, just look. Do not bring in words saying, 'Beautiful rose!' Just see, being fully aware. Look at the moon in the night sky. Meditate on the moon. Just watch, don't think how beautiful it is, or what you know about the moon. Look intensely at yourself in the mirror. Just look, just watch. Shutting the Senses

Create tremendous energy in your third eye and awaken your intuition. Enter into deeper energies and higher consciousness. Duration: 21 minutes Sit straight. Close your ears with your thumbs, eyes with your forefingers. Place your middle fingers on the nose and the ring fingers partially covering the nostrils. Keep your little fingers on your lips. This is the shanmukhi mudra. Inhale and exhale as slowly and as deeply as possible. Keep your mouth closed tightly. Visualize that both your eyeballs have become stones and don't allow them to move. Intensify your awareness. Do not create stress - just try to penetrate with deep awareness, that's all. Visualize intensely as if you are penetrating your third eye. (After 21 minutes) Relax. Open your eyes slowly.

Experience your inner space Duration: 5 minutes a day OR 1-2 minutes five times a day You can do this meditation five times per day for a maximum of one or two minutes each. Do not wear tight clothes, let nothing touch your body. Close your eyes and mouth tightly. Now close your ears with your hands. Stop all the things coming in through the eyes, ears, mouth and touch. Do not involve in any process related to the eyes, ears or mouth. But allow the breathing to happen. Just sit for a few moments. Suddenly you will see there is a space where there are no thoughts.

Merge with the very source of everything Total Duration: 20 minutes Close your eyes. Just inhale and exhale as slowly as possible.

Duration: 5 minutes Now start creating the sound, the vibration 'oooommm' intensely. Create intensely from your navel center like a vibration, but not loudly.

Duration: 5 minutes Continue to create the sound but seek the source from where the vibrations are rising, from where the sound is coming. Go into the source.

Duration: 5 minutes Now slowly reduce the sound. Don't stop, just reduce the sound, but enter into the source from where the sound is coming.

Duration: 5 minutes Don't create any sound, but go to the source from where the sound was coming. Enter into that source of soundfulness. Just be with the memory of that soundfulness.

Enter into the thoughtless zone Duration: 21 minutes Close your eyes and just sit in a relaxed way.

Duration: 11 minutes Concentrate on the navel center, manipuraka chakra (a vital energy center in the body, located on the navel area). Forget all other parts of the body; remember only the navel center. Now from your navel, start creating the deep vibration of Omkaara - 'Om' sound. Just be centered on the sound, on the center of the sound.

Duration: 10 minutes Stop. Just sit quietly for a few minutes with eyes closed. Try to listen to the sound without creating the sound. Relax, open your eyes.

Feel the energy flowing in your body. Become completely energised. Close your eyes. Close your ears completely with your thumbs so that you hear that uncreated sound inside you - called the anahata dhvani. Let your whole inner space be filled by the unheard sound. Once you feel your whole body is filled with that unheard sound, just contract your rectum and stop all the movements. Remain this for as long as you can. When your body relaxes, take your hand away and relax completely for a few moments. But till your body relaxes itself, don't give up. Try your best to hold on. If your body relaxes, take a few minutes break and start the process again by closing your eyes and ears, hearing the unstruck sound, contracting the rectum, and relaxing when appropriate. Do not repeat this process more than five times. After every repetition, take at least a 30-second to 40-second break. Let your eyes be closed even at that time. Experience the energy flow happening throughout the body. Relax into it.

Find the center of all sound - within you, and transcend all sound Duration: 21 minutes Sit down somewhere, anywhere. The noisier the place, the better! Look for a place with continuous sound. It could be a natural sound, like the gushing of a river or a waterfall or the crashing of the waves on a beach. Or it could be a railway station, or a marketplace. Sit silently. Feel the sounds coming at you from every direction as sound waves. With sounds flowing at you from all directions, feel yourself to be at the center of this storm of sound. Feel clearly, at the center, where you are, that there is no sound! If there was sound at the center, you would not be able to hear the sounds outside. Inside you, there is a point where all sounds stop. It is from that point that every sound is being heard. Try to locate that center. When you locate it, suddenly, your awareness will turn inward from the outer world of sound. You will be at the center where there is silence - the point where no sound can enter. That point is You.

(Total duration: 30 minutes)

Duration: 10 minutes You may practice this technique on an empty stomach, preferably in the morning. Stand with your eyes closed. Breathe deeply and rhythmically through your nose with your mouth closed. Move your hands, flex your knees and bend to a semi-squatting position and then rise up like a bird in flight. Synchronise your inhalation with upward movement and exhalation with downward movement.

Duration: 10 minutes Keep your eyes closed and tense each part of your body, part by part, limb by limb, then let it relax. Start with your feet; then move to the legs, thighs, hips, stomach and lower back, then to the chest and upper back, then to your arms from fingertips to shoulder, next to the neck and shoulders, next to your face, and finally to the top of the head. Relax each part of your entire body before you move to the next part.

Duration: 10 minutes Sit down keeping your eyes closed and chant the sound 'hoo'. There is no need to chant it deeply and loudly. Just chant it in a relaxed manner. As you chant, simply witness whatever happens inside or outside your being.

(Total duration: 30 minutes)

Duration: 21 minutes Sit cross-legged in a comfortable position on the floor. Close your eyes. Imagine that your eyeballs have become stone-like. Just harden them with mental pressure. Keep your lips together and produce the sound 'Mmmm...' from inside like if you were to put your face inside an empty aluminum vessel and make a humming sound. Hum as loudly, as intensely, as lengthily as possible before taking the next breath. Don't make an effort to take in a deep breath; the body itself will take breaths when needed.

Duration: 10 minutes Relax and sit with eyes closed. Just witness your thoughts.

(Total duration: 30 minutes) This technique should be done on an empty stomach, or after a minimum gap of 2 hours after a major meal.

Duration: 21 minutes Stand with your eyes closed. Focus on your manipuraka chakra for a minute. Just try to feel all the pent up anger and worry inside you. Now, just start making nonsensical sounds from the navel area, as loudly as you can. Do not use words to shout. Shout absolute gibberish; only this will open out the deeply hidden emotions. Wave your hands, shout, scream; if tears flow, let them flow. Recall the painful incidents. Visualize the persons involved and bring out the emotions involved in those incidents

Duration: 10 minutes Sit and just witness your thoughts. Feel the lightness in your manipuraka area.

This is a five-step technique, each step being 7 minutes.

Duration: 7 minutes Close your eyes. Sit in vajrasana, with legs folded at the knees and bottom on the heels. Place your hands on your hips. Inhale and exhale deeply and chaotically, without a particular rhythm.

Duration: 7 minutes Continue to sit in vajrasana, form chin mudra with your fingers with the tips of the forefinger and thumb touching each other. Place your hands on your knees, palms facing upwards. With your mouth closed and lips together, produce a humming sound ‘Mmm...’ as intensely as possible, as loudly as possible and as lengthily as possible. There is no need to make an effort to take in deep breaths. The body itself will take the correct amount of breath when needed. Become the humming.

Duration: 7 minutes Continue to sit in vajrasana or sit cross-legged if you wish. Keep your fingers in chin mudra. Now take your awareness to each chakra (energy center) starting from the muladhara chakra (root center) to the sahasrara chakra (crown center). Keep your awareness on each energy center for one minute each. Feel the energy center completely as if your whole being has become that energy center.

Duration: 7 minutes Just witness your thoughts. Your thoughts are unconnected, independent, illogical and unclutched. Just watch your thoughts - do not create, sustain, destroy or judge them.

Duration: 7 minutes Just sit in a relaxed way, connected to and feeling gratitude to Existence, to the Master.