Powerful Instant Meditations🔗

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'.

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.

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.