ASP Meditations🔗

(Total duration: 30 minutes)

Step 1:

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.

Step 2:

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.

Step 3:

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.

The Mahamantra Meditation (Total duration: 30 minutes)

Step 1:

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.

Step 2:

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.

Step 1:

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

Step 2:

Duration: 10 minutes

Sit and just witness your thoughts. Feel the lightness in your manipuraka area.