1. Introduction to Meditation

Is Meditation for Me?

Why Meditate?

Dynamic Meditation

Introduction to Meditation - v2.0 Is meditation for me? I don't have time to meditate I have better things to do I can't just sit with closed eyes not doing anything I can't concentrate on anything for more than a few minutes at the most Why Meditate Meditation is a guaranteed and safe solution for emotional and physical problems... Mind your mind Intensely enjoy every moment What meditation is not I want peace of mind How long does it take to learn meditation? Benefits of Meditation I want to try meditating. How to get started? Dynamic meditation Why dynamic meditation Dynamic Meditation Techniques Dukkha harana meditation Gibberish Meditation Activating all Energy Centers Silent Meditations Why silent meditation Silent Meditation Techniques Seer awareness meditation Emptiness Meditation Page 1 of 25 Introduction to Meditation - v2.0 Ajna Meditation Anytime anywhere meditations What is anytime anywhere meditations Anytime anywhere meditation techniques Ananda Meditation 2. Listening Meditation Recommended meditation: Nithya Dhyan Page 2 of 25 Is meditation for me? Meditation transforms your very lifestyle. Do you ever wonder if there is a guaranteed solution to your stress, anxiety, depression, worries, fears, etc? Have you been trying to get over your short temper and not been too successful? Do you feel overwhelmed by life at times? Meditation is the answer you've been looking for! Meditation relaxes the body and mind, bringing clarity of thought. This helps you see life with a new perspective, and you start living intensely and spontaneously I don't have time to meditate If you feel you don't have time to meditate, if you are too busy to make time for meditation, then you are the person that needs meditation the most! We always give appointments to everyone else except ourselves. Taking time to meditate is making an appointment with yourself, and spending some time understanding your own deeper needs. In our hectic modern day life, we tend to spend all our time and energy in fulfilling the various roles we play in personal and professional lives. The problem with the rat race is, even if you win you are still just a rat! We work hard to create and maintain our personality, but we forget that there is an individual within us, who is beyond all these roles. Our individuality is much more than the personality. We forget that we are not just a parent to our children or a spouse or a boss or a friend or a child to our parents. Our individuality suffers because of this dire neglect of our self. This disconnection with our self is the direct cause of all the stress, tension, worry, anxiety and depression we experience. Meditation is the key that unlocks this door to our self and puts us in touch with our individuality. Meditation heals and integrates your being. I have better things to do Meditation is not a quantity to be added to your life, it is a quality to be added to your consciousness. With regular meditation you will find that you can do the same things better, quicker, more efficiently, in a more relaxed way, with more creativity and enthusiasm. Meditation transforms you mentally, physically, emotionally and spiritually. Introduction to Meditation - v2.0 Research shows that meditators experience very low levels of stress and live a healthy and peaceful life. Meditation unleashes a natural source of intelligence in you. The side effect of it will be increased productivity, improved interpersonal relationships, and much more. I can't just sit with closed eyes not doing anything Meditation is not just about closing the eyes. It is not about not doing anything. It is not about controlling your thoughts. It is really a very powerful means of creating awareness within oneself, every moment. Awareness is neither suppression of thoughts nor fantasizing and dreaming. It is a state beyond both. The directed awareness enables one to be involved in any task with full focus and energy. You can fully enjoy anything, whether it is as simple a task as washing dishes or as complex as managing a billion-dollar company. I can't concentrate on anything for more than a few minutes at the most Meditation is not concentration, it is awareness. Concentration is exclusive, awareness is inclusive. When you concentrate you shut out everything else and focus your attention on one object. In awareness, nothing is shut out, everything exists as is, and you continue to keep your attention on one or more objects. When you concentrate you are at tension, because your mind will be constantly struggling to exclude some inputs. You may be trying to shut out the sounds around you, you will be resisting the aroma of food cooking near by, you will be fighting with yourself! This is not meditation. In meditation, you relax into awareness. You will hear the sounds around you, you will smell the food near by, you will acknowledge it but not be disturbed by it. To meditate is to be aware, to be a witness. When you learn the art of meditating, concentration can happen effortlessly, whenever you need it to happen. Discover a new, unexplored dimension of yourself that is waiting to express itself. Experience guaranteed life solutions to handle your emotions like fear, worry, desires, jealousy, dissatisfaction etc and lead a more fulfilling life. Page 4 of 25 July 7, 2007 Why Meditate Meditation is just being blissful in the moment! When you are at peace in the present moment, you are already in a state of meditation. You don't need to do anything else. Meditation is a guaranteed and safe solution for emotional and physical problems... Meditation is the guaranteed and safe solution to handle physical, emotional and psychological problems. There is no risk of side-effects of popping pills that play with chemical levels in the brain to combat depression or to reduce stress. Yes, meditation directly works on physical problems also. Recent research shows that 80% of our physical problems have their roots in the mind. They are psycho-somatic problems rather than physical problems. Meditation really relaxes, rejuvenates and re-invigorates the mind, body and spirit. Mind your mind Just try this small experiment when you are by yourself and have 5 minutes time: Keep a pen and paper with you. Sit with your eyes closed. Don't concentrate on anything. Just see what thoughts are coming to your head. A few seconds after you close your eyes, you will see a stream of thoughts popping up. Write down, honestly, without editing, whatever thoughts come. At the end of 5 minutes, read what you have written. What you have recorded is your inner chatter. If you have a glance at it, you can see how disconnected and irrelevant your thoughts are. One moment, you will be in office, the next moment you will get some thought on your children, another moment your mind jumps to a vacation on the beach. In life, we imagine ourselves to be guided by our logical and rational mind and we try to analyze situations every moment and try to respond in the most sensible way. But, the mind itself is not logical. How many times have you done something and then thought, 'Why did I do that? It is so not me...'? How many of us have felt powerless against addictions, 'I know I should kick my drinking habit but that one peg is so tempting'? Introduction to Meditation - v2.0 How many of us have been confused and helpless at, 'I know I should have taken my wife and kids to the fair this weekend. But then the deadline at work was also important. I wish I had more time on my hands.' Experience guaranteed life solutions to clearly understand the inner workings of this complex mind and go beyond these confusions and dilemmas. Intensely enjoy every moment You CAN look at any situation with a freshness, uninhibited by the failures of the past yet learn in an unbiased way from the past experience. You can enjoy every moment of life to the fullest through meditation which brings us into the awareness of the present. The present is all that matters; not the history of the past, not the speculation of the future. What matters is simply the truth of the certainty of the present moment. Page 6 of 25 What meditation is not Meditation is not just sitting with eyes closed for long hours and concentrating on something. If the word meditation brings up such images, you may be wondering if meditation is right for you: If you are thinking… I want peace of mind Peace of mind is itself a self-contradictory term. Mind is by nature dilemma. What you can discover through meditation is the knack of being a solid center in the eye of the storm of emotions and situations of life. You can learn the art of witnessing. You can master the art of being in control of the mind instead of being under its control. All this can happen while being involved deeply in the very same activities that you are involved in here and now. You CAN be intensely involved in your activity and at the same time be intensely relaxed. How long does it take to learn meditation? You don't have to learn meditation. Whether you are aware or not, believe it or not, you are already a meditator! Just remember any moment in your life when you have experienced extreme beauty. The sun rising suddenly from behind a mountain; or the first time you hear an inexpressibly lovely piece of music. At such a moment, suddenly, you become still, wordless, totally aware. That moment is meditation. After a few moments, your inner chatter starts again. Your mind says, 'That is a beautiful sunrise…' Your mind starts comparing the music to other music that you have heard. That means you have fallen out of meditation. Meditation is nothing but recapturing and remaining in that tranquil and blissful state. Introduction to Meditation - v2.0 Benefits of Meditation Much scientific research had been done on meditation and its effects and benefits. Nithyananda Himself has gladly participated in many research studies on the brain and the effect of meditation and healing. To name a few of the benefits one experiences on meditating regularly and intensely: Improved physical health, mental wellness and emotional wellbeing Guaranteed Solutions experienced for fear, worry, depression, anxiety, jealousy and dissatisfaction More fulfilling interpersonal relationships at home and work Improved productivity and performance at work Enhanced creativity, clarity of perception More energetic and enthusiastic Reduced stress levels (keywords for search: stress to bliss programs for corporates, self-awareness programs for corporates, online do it yourself meditations) Inner relaxation Self-confidence Self-motivation leading to motivating others automatically Increased concentration and greater responsibility with ease Centering in oneself and solid inner balance Increased Intelligence Quotient (IQ), Emotional Quotient (EQ) and Spiritual Quotient (SQ) Increased spontaneity Actualizing one’s potential Enjoying every moment of life ... Page 8 of 25 I want to try meditating. How to get started? Dynamic meditation Meditation is usually associated with sitting quietly with eyes closed and concentrating on something. Dynamic meditation is quite the opposite, involving intense physical activity. Usually we make the body still (by sitting still with eyes closed), but our mind continues to run, jumping very rapidly from one thought to another. Becoming a witness seems almost impossible as there is no perceptible gap between you and your thoughts. In dynamic meditation, we do the reverse process. We make the body run in order to make the mind still. Here the body will be put through physical activity, and asked to stop suddenly - in the middle of whatever you are doing! You must not be aware that you are going to stop. When you suddenly stop an action that you are totally involved in, you are shocked into silence. In that instant your mind stops and you experience the silence within you. At that instant, when there are no thoughts, when you are in the gap between thoughts, you are in the present moment! Why dynamic meditation Existence of Cerebral Layer in Modern Man In today's world, there is a lot of importance given to the intellect, IQ, brain and logic. This is at the cost of the heart, EQ, emotions and feelings. A small story: One 90-year old man used to sit every day at the beach from morning to evening, watching the people going by. Another man who noticed this went up to him and asked him, 'What do you actually do sitting here everyday?' The old man replied, 'I am searching for a woman to be my wife.' The man was shocked at this reply and asked him, 'Why did you not search in your youth?' The old man replied, 'I have been searching since I was 30 years old.' The man was even more surprised and asked him, 'What sort of a woman are you searching for?' He replied, 'I am searching for a perfect woman.' 'And you haven't found one?' the man asked. Introduction to Meditation - v2.0 'I found one woman who matched what I had in mind but it didn't work out well with her,' replied the old man. The man asked why. The old man replied, 'She was searching for a perfect man!' This is what happens when we try to get a perfect match for the image that we carry inside us. We are bombarded by images from the media about everything ranging from the definition of beauty and intelligence to the lifestyle we should be living. These fantasies thrown on us continuously, have an undertone of the perceived 'ideal' in them. Consciously or unconsciously, this stands as a screen in front of our eyes and colors whatever we see in life. So, reality becomes difficult to accept. This disconnect between what 'is' and what 'should be' directly results in tension and dis-ease. To know what you really want in life, you need to remove the cobweb of ideals and imagination that you have collected so far. This is the 'cerebral layer' that stands between you and your life, which needs to be cleared. Need for catharsis Because we are stuck in the cerebral layer, first a catharsis is needed. The catharsis needs to first clear all that you have suppressed over so many years due to various reasons. A true story: Albert Einstein, the great physicist was on his deathbed. There were some close people sitting around him. One of them asked him what he would like to be reborn as if given a chance. Everyone expected him to say that he would like to be reborn as an even greater scientist or something like that. Einstein replied, 'If ever I would be reborn, I would like to be reborn as a plumber.' Einstein felt that he had achieved all that was to be achieved, but what for he achieved, he had not achieved. Most of us are so busy catching up with life that we do not have time to see what we really want to do. We are all the time thinking and doing things to fulfill our duties or desires. We put on a mask to be socially proper and pleasing. Page 10 of 25 You can live in freedom and heartily enjoy everything from laughing to working if you know the trick of flowing with life. Experiencing life, while being centered in the heart, can reveal so many wonderful dimensions of life. The head always looks to analyze and dissect. To break that pattern and experience from the heart, we do the dynamic meditation. The catharsis helps to throw off suppressions and to make the heart open. Freedom and expressing yourself The dynamic meditation puts you in touch with the real 'you' that lies hidden under years of social conditioning you have been living with so far. A small story: In a clubhouse, one man had finished his round of playing cards and was leaving. He went to the coat stand and was putting on his coat, when suddenly a meek voice spoke behind him, 'Sir, are you Mr. Philippe?' The man turned around and replied, 'No, I am not.' The voice said, 'Thank God. I am Philippe and that coat is mine.' We are so afraid that we might make a mistake and hurt ourselves, our ego. So we work with such cordiality and seriousness thinking that we are humble and what not. These are nothing but passive forms of ego. You are so terrified of your ego getting hurt and so you behave in these ways. Drop all your guard of your ego and move about freely. Drop the big identity you have been carrying around. Have a glimpse of the most wonderful thing in this universe - You. Dynamic Meditation Techniques

Dukkha harana meditation Your body is filled with toxins. Your mind is filled with fantasies. The body needs to be detoxified. The mind needs to be intoxicated with bliss. Dukkha harana does both. Meditation strengthens your new system and removes body pain and mental suffering. Instructions:
Rhythmic breathing a. Stand with your eyes closed. Breathe deeply and rhythmically from the depths of your body, always through your nose with your mouth closed. b. Move your hands, flex your knees and bend to a semi-squatting position and then rise up. Move as if you are a bird in flight, up and down, knees moving up and down, arms moving up and down, all rhythmic in line with your breathing. c. Do the movements gently and synchronise your inhalation with upward movement and exhalation with downwards movement. d. If you have a heart problem, do only as much as you can. Similarly, pregnant women and others with physical ailments - do only as much as you can. Do this for 10 minutes.
Tensing the body a. For the next 10 minutes, keep your eyes closed and tense each part of your body, part by part, limb by limb, then let it relax; tense and relax one limb and then move to the next. b. Start with your feet; move to legs; then move to thighs; next to the hips; then to stomach and lower back; than to chest and upper back; then to your arms from finger tips to shoulder; next to the neck and shoulders; next to your face, and finally to the top of the head. c. Relax each part of your entire body before you move to the next part. This is like an isometric exercise with each part of your body.
At the end of these 10 minutes, you will become vacant inside; you will become cool, calm and composed.
For the next 10 minutes, sit down keeping your eyes closed and chant the 'hoo' kara sound, just the word '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.
Remain in this relaxed state with a smiling face and blissful mood. During this time, there may be many experiences; just watch them as you would watch the television. Watch your mind thought by thought. Don’t focus on the Muladhara at any time during the meditation, as this will create fantasies, which you are trying to remove. The first two parts of this technique are actually a preparation for this third part that is the actual meditation. When you come to the third part, you will see that the mind becomes silent effortlessly, by itself. Silence cannot be forced upon you; it can only happen by itself.
Gibberish Meditation There is no good garbage and bad garbage. Garbage is garbage. Mind is like a dustbin. There is no classification called good thoughts and bad thoughts. Whether good or bad, thoughts are garbage. Words are garbage. Mind has to be emptied from the overflowing words. These words are the ones that irritate us, they are like blisters in our inner space. Words and thoughts will never allow you to relax even if you are on a vacation. Gibberish is a nice technique where you will empty all this garbage. Instructions:
This technique should be done on an empty stomach, or at least 2 hours after a major meal; otherwise you might throw up.
Stand with your eyes closed. Go deep into your Manipuraka and feel how heavy the area feels. It is filled with all your worries. Focus on your Manipuraka chakra for a minute. Just try to feel all the pent up anger and worry inside you due to various reasons.
Now, just start making nonsensical sounds from the navel area, as loudly as you can. Do not use words to shout. If you use words, only familiar and recent emotions will surface and also words will give rise to only more words without actually working on the emotions behind them.
Shout absolute gibberish; only this will open out the Unconscious in you, only this will open out the deeply hidden emotions. Wave your hands, shout, scream; if tears flow, let them flow.
Do it with all your might, to vomit out all your negative feelings. Recall the painful incidents. Visualise the persons involved and feel the emotions involved in those incidents. Bring out all the emotions. Become completely immersed in them. Be aware of nothing else.
At the end of twenty minutes, stop. With your eyes closed, sit down in silence for the next 10 minutes. Just be a witness to your thoughts. Feel the lightness in your Manipuraka area. You will find that it is so light and blissful. Your whole Being will be so light and free.
Activating all Energy Centers In our body, we have about 75000 nadis. Most people don't use more than 5% of these nadis. If we use the nadis just a little more, we can reach the state of perfect health. If we start using the nadis further more, we can travel from outer wealth, arogya to inner wealth, bliss. Precautions: People with spinal problems, sever knee pain, cervical problems, those who have undergone surgery in the recent three months and pregnant women are advised not to do this meditation. Please consult your physician about doing this meditation. Instructions:
Stand in a comfortable position. Close your eyes. Feel rejuvenating energy spread all over your body.
Shake your feet vigorously and consciously. From the shaking, let the whole body vibrate. Do this for 2 minutes.
Shake your hip vigorously and consciously. From the shaking, let the whole body vibrate. Do this for 2 minutes.
Shake your chest vigorously and consciously. From the shaking, let the whole body vibrate. Do this for 2 minutes.
Shake your hands vigorously and consciously. From the shaking, let the whole body vibrate. Do this for 2 minutes.
Shake your head vigorously and consciously. From the shaking, let the whole body vibrate. Do this for 2 minutes.
Combine all the five steps above. Do all the five steps together.
Stop. Relax. Just witness your thoughts. Do not try to create or destroy them. Just witness.

Silent Meditation Techniques

Silent Meditations Why silent meditation After the catharsis, you can become sensitive to a new space, a silent core inside your being that is just bubbling with energy and life. This energy is the life energy that is flowing is every one of us every moment and gushing as a fountain of bliss 24x7. We are not sensitive to this in the mundane life that we lead far away from reality. When the catharsis opens the door to the real you, the next step is to simply soak in the experience and sink into the bliss through the silent meditation.

Seer awareness meditation Your energies are always focused outward. When you look at something, your consciousness flows towards it. Your focus is never on yourself, it is always on the object of attention. In awareness, one is aware not only of the object, but also the subject. Youy become aware not only of what you are looking at, but of the one who is looking - You. Instructions
Stand before a full-length mirror and look at yourself. Take a good length at yourself from outside. You are the subject and the reflection in the mirror is the object of your attention. You will feel your energy flowing towards the object.
Look at your eyes from the outside. You are looking and the reflection is being looked at.
Now visualize a reversal of roles. Try to imagine that the reflection is looking at you. This can be uncomfortable at first. You are not used to thinking of your reflection in that way as something that can observe you.
In just a few moments, you will feel a great change. You will feel the energy start to flow from your reflection, towards you. To suddenly experience the energy flow towards you instead of from you can be a shock.
You will feel the flow because you have closed the circuit. By closing the energy circuit, you have ensured that the energy is not wasted, it is flowing back towards you.
Practise this technique for a few days. You will feel more energetic, more vital. You will feel more centered, more at peace.
You can practice this technique not just with yourself, but with anything you focus on, including inanimate objects. When you have passed your energy to something, visualize it as returning the energy to you.
Emptiness Meditation This is a technique to empty out whatever is inside you, so that you can receive the energy of the cosmos into yourself. Instructions:
Sit still in a calm, silent place. Just become aware of your body. Feel completely at ease with the your body.
Imagine that your body ahs become a bamboo. Become a hollow bamboo.
Inside this space, there is nothing but emptiness, hollowness, silence.
Let even your mind be passive. Don't wait for any experience, just be.
You will find energy pouring into you. When you make yourself hollow, when you no longer resist, Divine energy starts flowing into you. You become a flute for the music of the Divine.
Ajna Meditation The Ajna chakra is considered to be the master of all chakras, subtle energy centers in the body. There are 7 major chakras in the body. Ajna chakra is the chakra concerned with the pituitary gland which regulates the whole body growth. The ajna chakra gets locked by seriousness and ego. When we realize the simplicity of life, the drama of life as it unfolds, we drop all our seriousness of life, worries, expectations. The Ajna chakra meditation is a beautiful meditation technique to show us how to drop the connection with false 'i', the ego and realize the true 'I', to connect with the Cosmic intelligence. This technique has two parts - one to cleanse the Ajna chakra and the other to energize it. The Ajna chakra or the third eye is known as the destroyer of illusion and lust. It helps open the super-consciousness in you. Instructions: Step 1 (Duration: 5 minutes) a. Light a prayer lamp and keep it in front of you so that the wick is at the level of your eyes. The prayer lamp should have vegetable oil or clarified butter from cow's milk. b. Sit cross-legged on the floor with your eyes closed. Those who cannot sit on the floor may sit on a chair. c. Focus on your Ajna chakra as if to penetrate it. Step 2 (Duration: 5 minutes) Open your eyes and look at the flame of the lamp through your third eye between your eyebrows. Your eyes may blink or burn or tears may flow; just allow it to happen. Step 3 (Duration: 5 minutes): Close your eyes and again focus on your Ajna chakra. Penetrate it deeply. Step 4 (Duration: 5 minutes) Open your eyes and look at the flame of the lamp through your third eye between your eyebrows. Step 5 (Duration: 5 minutes) Close your eyes; do not focus on your Ajna chakra; just relax. Anytime anywhere meditations What is anytime anywhere meditations You can make meditation as a way of life. You can practice meditation just like that - anytime, anywhere. When you are driving to work, ironing your clothes, even walking from your bedroom to the kitchen - you can practice these techniques. Anytime anywhere meditation techniques
Ananda Meditation There was a famous Sufi Master by the name Abdullah who was famous for his ever-smiling face. It is said the even on his death-bed, he was laughing. Finally some of his disciples couldn’t help it; they asked him, what was so funny bout dying? Then Abdullah gave them the secret that his own master had taught him. He said, ‘Remember that your happiness is always in your hands. You happiness is 100% your own choice. Every day, life gives you a chance to be happy or miserable. What you choose is up to you. Instructions:
Every morning, as soon as you get up, even before you open your eyes, sit up in bed.
Call yourself by name.
Ask yourself, ‘What are you going to choose today? Do you want to be happy or do you want to be miserable?’
Naturally, first thing in the morning, you are not going to choose misery. Your mind will say, ‘I choose happiness.’ Then, reply, ‘Then be happy, that’s all!’
Listening Meditation We always live in a storm of sound. Sounds are always moving towards us, crashing upon us, engulfing us. We are lost in the storm. But at the center of the storm, there is a silence we haven’t heard. This meditation makes us aware of the silence in the center of the storm of sound. Instructions:
Sit down somewhere, anywhere. The noisier the place, the better.
Look at the place with continuous sound. It could be a natural sound, like the gushing of a river or a waterfall. Or it could be a railway station or a marketplace.
Sit silently. Feel the sounds coming at you from every direction in waves.
With sounds flowing at you from all directions, feel yourself to be at the center of this storm of sound.
You are at the center and sounds are flowing towards you. Feel at the center where you are, there is no sound. At the center is total silence. If there was sound at the center, you would not be able to hear the sounds outside.
The sounds are entering you, penetrating you, but they stop at the center. 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.
Your awareness will turn inward. Once you have heard that silence, you will never agin be disturbed by sound.
Learn to listen to both, the world of sound outside and the soundless sound at the center. Move from one to the other.
Move from the outer to the inner, and back again. Each time, your sharpness of perception will increase. Introduction to Meditation - v2.0 Recommended meditation: Nithya Dhyan Nithya Dhyan is the master technique recommended by the Master for all people. It works on all aspects of the Being and makes it ready for the ultimate experience to dawn. From catharsis to silent meditation to awareness through mantras, it is like taking a complete internal bath. Step 1: Chaotic Breathing (Duration: 7 mins) For the first seven minutes, sit in vajrasana with eyes closed and hands on your hips and do chaotic breathing. Inhale and exhale deeply and chaotically. Just focus on the breathing. Your entire being should become the breathing. Normally in our body the energy flows from the sahasrara chakra (crown center) to the muladhara chakra (root center). Vajrasana posture helps for the upward movement of energy. Step 2 Intense Humming (Duration: 7 mins) In the second step you should sit in vajrasana, form a chin mudra and place your hands on your knees. In this posture, you should produce a humming sound as intensely as possible, as loudly as possible and as lengthily as possible. Put your complete awareness on the humming. Become the humming. Humming reduces your inner chatter. Continuously there is talking going on within our minds. We may not be talking to anybody external but internally there is always some activity that is going on. Humming is an excellent technique to reduce this inner chatter. Continue to do this in the vajrasana posture with a chin mudra and hands on your knees. Chin mudra as shown above is a hand gesture where the first finger is kept at the root of the thumb and the other three fingers are unfolded. The chin mudra helps to maintain a balance in the energy flow in the body and keeps the energy within the body by creating a circuit. It prevents the energy from being dissipated out of the body. Page 20 of 25 July 7, 2007

Recommended Meditation: Nithya Dhyan

Introduction to Meditation - v2.0 Recommended meditation: Nithya Dhyan Nithya Dhyan is the master technique recommended by the Master for all people. It works on all aspects of the Being and makes it ready for the ultimate experience to dawn. From catharsis to silent meditation to awareness through mantras, it is like taking a complete internal bath. Step 1: Chaotic Breathing (Duration: 7 mins) For the first seven minutes, sit in vajrasana with eyes closed and hands on your hips and do chaotic breathing. Inhale and exhale deeply and chaotically. Just focus on the breathing. Your entire being should become the breathing. Normally in our body the energy flows from the sahasrara chakra (crown center) to the muladhara chakra (root center). Vajrasana posture helps for the upward movement of energy. Step 2 Intense Humming (Duration: 7 mins) In the second step you should sit in vajrasana, form a chin mudra and place your hands on your knees. In this posture, you should produce a humming sound as intensely as possible, as loudly as possible and as lengthily as possible. Put your complete awareness on the humming. Become the humming. Humming reduces your inner chatter. Continuously there is talking going on within our minds. We may not be talking to anybody external but internally there is always some activity that is going on. Humming is an excellent technique to reduce this inner chatter. Continue to do this in the vajrasana posture with a chin mudra and hands on your knees. Chin mudra as shown above is a hand gesture where the first finger is kept at the root of the thumb and the other three fingers are unfolded. The chin mudra helps to maintain a balance in the energy flow in the body and keeps the energy within the body by creating a circuit. It prevents the energy from being dissipated out of the body. Page 20 of 25 July 7, 2007 Introduction to Meditation - v2.0 After going through the first two steps of chaotic breathing and intense humming, now we move on to the next step where we start entering in subtler zones of our being. Step 3: Chakra Awareness (energy center) (Duration: 7 mins) In this step you can continue to sit in vajrasana or sit crossed leg if you wish. Now put your awareness on each chakra (energy center) starting from the muladhara chakra (root center) to the sahasrara chakra (crown center). Step 4: Be Unclutched (Duration: 7 mins) What does it mean to be ‘un-clutched’? Just be un-clutched for the next seven minutes. Mind is nothing but a collection of thoughts. One thought after the other coming in succession. By our very nature our thoughts are unconnected. They are like bubbles in a fish tank. The bubbles in the fish tank are not connected. They are distinctly separate. But they just appear to be connected. In a similar manner our thoughts are not connected though they appear to be connected. You can do a small exercise. Write down all your thoughts as and when they come. Sit for ten minutes silently and simply start recording your thoughts. Don’t try to control or stop thinking. Just be silent and witness the thoughts coming. The moment a thought comes quickly, write it down on paper. Do this for ten minutes. At the end of ten minutes read out whatever is written. You will see that it’s a mad man’s diary. There is utter chaos. There is no connection between the previous thought and the next thought. All the thoughts are un-clutched and unconnected. Only when you write down your thoughts you come to know that the thoughts have no real connection. You may be thinking about having a cup of coffee and the next moment you may think about some office work, which is pending. There is no real connection between having a cup of tea and the office work. Both are independent events. Even if there are two consecutive thoughts about the same event the thoughts are unconnected as there is no continuity. There is always a gap between these thoughts. There is a time of silence between the thoughts. The thoughts by their very nature are un-clutched. Step 5: Listening to the mantras (Duration: 12 mins) In this last step, just sit silently with a blissful mood and listen to the mantra chanting. Page 21 of 25 Introduction to Meditation - v2.0 Just feel connected to existence and feel the vibrations of the powerful mantras within your being. The mantras are a way to express gratitude to existence or the Master for endowing upon us this great wisdom, which liberates us from ignorance and helps us attain the state of eternal bliss, Nithyananda. You can perform the guru puja (offering gratitude to the Master) in this step by yourself reciting the mantras and doing the rituals. Page 22 of 25 About The SPH Nithyananda Paramashivam The Supreme Pontiff of Hinduism ("SPH"), Jagatguru Mahasannidhanam ("JGM"), His Divine Holiness ("HDH") Bhagavan Sri Nithyananda Paramashivam, is recognized as the 1008th living incarnation of Paramashiva as per Sanatana Hindu Dharma ("Hinduism") and by His predecessors of enlightened masters and adepts The SPH Nithyananda Paramashivam is reviving Hinduism as the 1008th Acharya Mahamandaleshwar (the head for all spiritual leaders) of Atal Akhada (ancient apex body of Hinduism), coronated as Mahamandaleshwar (Supreme Spiritual Head) of Maha Nirvani Akhada (largest apex monastic order) and the youngest Mahamandaleshwar, ordained as the 233rd Guru Mahasannidhanam (Pontiff) of Thondai Mandala Aadheenam, ordained as the 293rd Guru Mahasannidhanam (Pontiff) of Shyamalapeeta Sarvjnapeetam, ordained as the 23rd Guru Mahasannidhanam of Dharmamukthi Swargapuram Aadheenam, and coronated as the 203rd Emperor of Suryavamsa Suryangi Samrajyam. The Srimad Karana Agama, Purva bhaga, Patala 71, Sakalotpatti vidhi, Sloka 8 & 9 (Sacred Ancient Hindu scripture) declares: इत्येवं निष्कलं प्रोक्तं परं भावमिति स्मृतम्। सृष्टिस्थं लोकरक्षार्थं लोकयोत्तप्तिकारणम्। साधकानां हितार्थं तु स्वेच्छया गृण्लते तनुः। In this way (Shiva) who is Nishkala - without any body and parts, who is the Ultimate Supreme Being, who is established in the Creation, who is the Cause of the creation of the Universe, assumes a body out of His Free Will for the protection of the Universe, and for the welfare of the Spiritual seekers and Devotees. The SPH Nithyananda Paramashivam is the reigning spiritual emperor of 17 ancient traditional Hindu kingdoms and the reviver of the most ancient, most peaceful, still-living and long-lasting demonstrable system that shows the possibility of peaceful co-existence amongst people. Following the coronation to establish KAILASA worldwide at the age of 16, for the past 27 years, The SPH Nithyananda Paramashivam, as the face of the unified Hindus, has been single-handedly, tirelessly inspiring the dispossessed Hindu Diaspora to reclaim their Hindu centric freedom and stand unified for the centuries-old Hindu genocide. The 1008th living incarnation of Paramaśiva, The SPH Nithyananda Paramashivam stands as the unifying force for the 2 billion born and practicing Hindu diaspora worldwide and established the Hindu State, KAILASA for the persecuted Hindus in over 100 countries. Introduction to Meditation - v2.0 The SPH Nithyanada Paramashivam has made resolute efforts towards recognizing and legitimizing the Hindu genocide which has been receiving scant consideration by global leaders and international bodies, The SPH Nithyananda Paramashivam founded KAILASA Uniting Nations. For the past 27 years, this international body has been responsible in building relations, bridging dialogs, inspiring leaders, uniting nations towards acknowledging the Hindu policies which are universal, life positive as referenced from the ancient text of Hinduism. This is the ‘ahimsa’ (non-violent) way of bringing acknowledgment to the horrors of the Hindu genocide, the untold facts of the darkest act of mankind on Earth to the most contributing civilization - KAILASA. KAILASA is an apolitical nation whose vision is enlightened living for all. Towards this goal, KAILASA is the only Hindu nation on planet Earth today bringing legitimacy to the principles of Hinduism. Social principles, economic principles, judicial principles, Hindu medical principles, and Hindu economic principles. KAILASA is The SPH Nithyananda Paramashivam’s response to humanity’s global problems of poverty, hunger, illiteracy, disease, violence and global warming and the continuing ethnocide and genocide of over 80 million Hindus worldwide since 7 centuries. Over the last 50 years, the effects of meditation and its significant impact on stress, crime rates, violence, political decision making and even war in local and global consciousness is well established. Unfortunately, in the last two hundred years, forcibly we are made to believe Hinduism is a functional principle only for enlightenment and spirituality. It is absolutely dysfunctional for the political, social, economical system. Making Hindu family structure, Hindu social structure dysfunctional is the greatest crime done against humanity. Sanatana Hindu Dharma has faced both historical and ongoing religious persecution and systematic violence, in various forms including assassination attempts on living incarnations, targeted elimination of Hindu pontiffs through bio war and lawfare, cyberbullying, Hindu phobia, forced conversions, documented massacres, demolitions, desecration and grabbing of worship temples and monasteries, looting of Hindu temples properties, destruction of Hindu educational institutions, elimination of well known Hindu libraries, the gross violation to the freedom to practice the Hindu school of liberated thinking (Sankhya), Hindu schools of living enlightenment (Jeevan Mukthi), gross violations of the right to freedom of religion that includes violations of the right to life, personal Hindu integrity or personal Hindu liberty, mass execution, looting and enslavement. Hinduism was once practiced freely in over 56 nations across the continent from Afghanistan, India, Nepal, Burma, Sri Lanka, all the way to Singapore, Malaysia, and Cambodia and Indonesia, and in 200 states, 1700 samasthanas (provinces) and 10,000 sampradayas (traditions). Over several centuries the combined forces of foreign invasion, political upheaval, colonialism and religious persecution systematically ended millennia of Hindu Swarajya, or self-rule. Today Hindu temples remain in a few countries but the Hindus who worshiped in them have been ethnically cleansed. Page 24 of 25 July 7, 2007 Introduction to Meditation - v2.0 The revival of Hinduism through the civilizational nation of KAILASA globally irked vested interests of atheistic terrorist militant elements, caste supremacist terrorists and other anti-Hindu forces who executed a massive persecution and genocide on SPH and His followers on 2 March 2010 that continued for the next whole decade and comprised of over 70 assassination attempts, over 250 sexual assaults on SPH and his monks and disciples, lawfare of 120 false cases over 10 years, massive hate propaganda in electronic media of over 14,000 hours and print media of over 25,000 articles in 5 years, destruction of heritage properties worth 27 million USD, and the continuing ethnocide and genocide of over 80 million Hindus worldwide since 7 centuries. Specifically, the lawfare involved: • Delegitimizing SPH by hate propaganda, disenfranchising Him of His civil and human rights, prejudicing Him from fair representation and fair trial • Repeated illegal imprisonment, with brazen torture, custodial assassination attempts, supported by system justification in various forms, including the common processes of bureaucracy, indifference, self-deception, diffused responsibility and has resulted in continued systemic complicity with torture, murder and genocide • Well-planned multi-layer false hate propaganda by the ‘fourth estate’ media sustained by moral disengagement, leaving the broader public in a state of willful ignorance, motivated denial, out-group victim-blaming, dehumanization and bystander apathy to even genocide. The SPH Nithyananda Paramashivam stands in solidarity with the untold, multi-level - social, political, intellectual, religious, cultural, linguistic, economic, legal, digital - persecution done to Hinduism and faced by Hindus and Hindu minorities worldwide for the past several thousands of years continues through the modern day. The SPH Nithyananda Paramashivam has been recently acknowledged by the United Nations for the persecution of The SPH and the KAILASA global community, especially the affected women and children. The KAILASA with de facto spiritual embassies operating across over 100 countries and having presence across the globe as the largest spiritual knowledge source on Hinduism is spiritually governed with the life positive, all-inclusive, universal policies sourced from Hinduism revived by the SPH Nithyananda Paramashivam. Having enriched and enmeshed more than one billion individuals over the past 27 years the KAILASA raises the voice to protect Hindus, defend Hindus and preserve the Hindu narrative for the world. Ebook ISBN: 979-8-88572-076-2 Page 25 of 25 July 7, 2007