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.

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:

1. Every morning, as soon as you get up, even before you open your eyes, sit up in bed.

2. Call yourself by name.

3. Ask yourself, ‘What are you going to choose today? Do you want to be happy or do you want to be miserable?’

4. 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!’

We always live in a storm of sound. Sounds are always moving towards us, crashing upon uis, 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:

1. Sit down somewhere, anywhere. The noisier the place, the better. 2. 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.

3. Sit silently. Feel the sounds coming at you from every direction in waves.

4. With sounds flowing at you from all directions, feel yourself to be at the center of this storm of sound.

5. 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.

6. 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.

7. Your awareness will turn inward. Once you have heard that silence, you will never agin be disturbed by sound.

8. Learn to listen to both, the world of sound outside and the soundless sound at the center. Move from one to the other.

9. Move from the outer to the inner, and back again. Each time, your sharpness of perception will increase.

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.

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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.

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.