INSTRUCTIONS🔗

DURATION: 35 minutes

Sit in a completely relaxed position. Let your body be completely relaxed. Step 1: Duration: 5 minutes Start observing your breath. Start witnessing your breath. Do not increase the length of your breathing. Just witness your normal inhaling and exhaling. Step 2: Duration: 5 minutes Next, observe only the breath that goes in. Do not bother about the outgoing breath. Witness only the breath going in. Step 3: Duration: 5 minutes Now witness only the outgoing breath, not bothering about the incoming breath. Witness with your full awareness only the outgoing breath. Step 4: Duration: 5 minutes Now leave everything else and start witnessing only the gap between the incoming and outgoing breath. Be aware of your breath taking the turn. Be aware only of the gap between the incoming breath and outgoing breath. Step 5: Duration: 5 minutes Now be aware of the incoming breath, the gap and the outgoing breath. Be aware of all three. Feel that your whole body is rejuvenated and alive. You are in a silence that is alive and energizing. You are vibrating with high energy. Step 6: Duration: 5 minutes Now witness the gap between the incoming breath and outgoing breath. Be aware only of the gap. You may feel you are not breathing at all, witness that feeling also. Step 7: Duration: 5 minutes Close your eyes and relax. Do not meditate. Just relax. Do not think actively of anything. Just let your mind settle down. Relax and come out of the high-energy zone slowly. At the end of the five minutes, open your eyes very slowly.

ABOUT THE TECHNIQUE

In this meditation, we focus on the neutral zone in breathing. The neutral zone is the gap between two breaths. This gap is the space of pure Consciousness. There are two neutral zones. When the incoming breath takes a turn inside your body to become the outgoing breath, that is one neutral zone. When the outgoing breath takes a turn outside your body to become the next incoming breath, that is the other neutral zone. These neutral zones are the space of great potential.

In these neutral zones, life takes a turn to become death, and death takes a turn to become life! The neutral zone is the silent space between life and death. In this zone, you experience yourself as the consciousness that is beyond life and death.

Your incoming breath is life. Your every incoming breath floods you with life-energy.

Sometimes, even a single desire can bring life to you. For example, on a weekend, you may be sleeping late. You don't feel like getting out of bed. But suddenly, you may remember some friend whom you wanted to see. This single thought can bring your whole body alive. You will jump out of bed and be ready to run.

This life-energy is coming to you in the gap between the incoming and outgoing breath.

ABOUT THE TECHNIQUE

When you inhale, your body is infused with life energy. Before you exhale, in the gap between inhaling and exhaling, your whole system is vibrating with life. Whenever you are flooded with energy, be aware that it is happening in this neutral zone.

In the same way, your outgoing breath is death. Your every outgoing breath brings you greater intelligence. Understand, whenever something is taken away from you and you reconcile yourself to it, you are flooded with intelligence. If you lose something, immediately you are given some message, some understanding about life, and that adds to your intelligence. This intelligence is coming to you in the gap between the outgoing and incoming breath.

When your breath leaves the body, in the gap before it takes the turn and returns to your body – in this space, you are flooded with intelligence. Whenever you are flooded with intelligence, be aware that it is happening in this neutral zone.

Every moment, you have both energy and intelligence. You are functioning as both energy and intelligence. At one moment, you are flooded with icchashakti, the power of desire. The next moment you are flooded with kriya shakti, the power of action. One moment you are flooded with energy, the next moment you are flooded with intelligence. If you can be aware of the gap, you will achieve jnana shakti or the power of wisdom.

The whole binary system is based on this constant flux – the duality of intelligence and energy, energy and intelligence: zero-one, one-zero! Constantly, in your inner space, matter and energy are dancing. The power of desire and the power of action are both dancing in your inner space. Not only inside you, but in the entire cosmos, this dance is happening.

This is what we call the cosmic dance of Shiva (intelligence) and Shakti (energy). The whole movement of the cosmos is nothing but this dance. This grand cosmic dance is what you experience so intimately, in every breath! The Divine is constantly enjoying itself, expressing itself in your inner space. If you can be aware in the neutral zones, you will experience this eternal consciousness.

DURATION: 21 minutes

Sit straight, preferably on the ground. Close your eyes. Inhale and exhale as slowly as possible, as deeply as possible.

Step 1: Duration: 3 minutes Slowly, very slowly, put your attention only on the incoming breath. Be aware of the incoming breath.

Step 2: Duration: 3 minutes Now slowly, put your attention only on the outgoing breath.

Step 3: Duration: 15 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. Keep your attention on the gap between breaths. When the incoming breath becomes the outgoing breath, in the neutral zone, become aware. This is the time when you are flooded with energy.

When the outgoing breath takes a turn and becomes the incoming breath, again be aware of the gap. This is the time when you are flooded with intelligence.

In the neutral zones, you are being constantly flooded with energy and intelligence. Continuously be aware of both these zones. The whole day, let your awareness stay in these two spaces. When you watch both the gaps of your breath, when you are aware of both the gaps, you will be constantly flooded with energy and intelligence. When your awareness rests undisturbed in the gaps, you rest in eternal consciousness.

ABOUT THE TECHNIQUE

You are neither the mind nor the body; you are pure Consciousness. When you understand, you can play the game of life centered within. You are silent even in the middle of the movement of life. You witness the drama of life and flow with it joyfully.

In this technique, you learn to keep your awareness on the neutral space even when your body is engaged in other activities. Normally, it is difficult to watch the breath when the body is moving. Your attention will naturally be on the moving part. Once you get the knack of doing this during meditation, you can effortlessly extend your practice into the rest of the day.

DURATION: 30 minutes

Step 1: Duration: 9 minutes

Sit in a relaxed way with your eyes closed. As in the previous technique, watch your breath – the incoming breath becoming the outgoing breath or the outgoing breath taking the turn into the incoming breath. Become aware of the neutral space, the space where the breath takes the turn. Keep your attention between the two breaths. Relax in the neutral space.

Step 2: Duration: 3 minutes

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

Being in the same neutral space, without losing it, try to stand up. If you feel you are losing the neutral space, sit down. Come back to the neutral space again. Now, without losing the awareness of the gap, try to stand up. Let your eyes remain closed. Once you stand up, continue to be aware of the gap between the breaths. Let your attention be between the two breaths, in that neutral space. Be where there is no mind.

Step 4: Duration: 3 minutes

Keep your attention between the two breaths. Be aware of the neutral space. Without losing the awareness, try to move both hands very slowly. The important thing is to not lose the awareness of the gap.

Step 5: Duration: 3 minutes

Relax. Be centered between the two breaths. Be completely at ease in the neutral space. Be aware of the gap. Without losing the awareness, slowly move your head. The important thing is to not lose the awareness. If you feel you have lost the awareness, bring it back and then move the head.

Step 6: Duration: 3 minutes

Without losing the awareness, being totally centered between the two breaths, in the neutral space, try to move your feet. Be aware. Do not lose the neutral space. Be completely centered on the neutral space. If you feel you have lost the awareness, come back. Slow down. Center yourself in the neutral space. Let your attention be between the two breaths. Then, try to move your feet again.

Step 7: Duration: 3 minutes

Without losing the awareness, slowly, very slowly, try to open your eyes. If you feel what you are seeing takes away your awareness, close your eyes and again center yourself in that awareness. Very slowly, be in that same awareness, in that same neutral space, and again try to open your eyes. If you feel you are losing your awareness, close your eyes and bring back the awareness. Center yourself in the awareness. Keep your attention between the two breaths. Keep your attention on the neutral space.

Step 8: Duration: 3 minutes

Be in that same awareness and try to sit, wherever you are. If you feel you are losing the awareness, then wait, and center yourself in the awareness. Keep your attention between the two breaths and try again to sit without losing the awareness.

Carry this awareness with you the whole day. Let your awareness rest in this space. Remain in this experience of divine consciousness.

ABOUT THE TECHNIQUE

This technique is a variant of the earlier technique - awareness of the neutral space between breaths. Here we use the moment to reconnect to our own deepest being, and to rediscover the deep connection between ourselves and the whole of Existence.

This technique will appeal more to emotional people. It is to be done with a feeling of deep devotion. Any person for whom you feel a deep devotion can become a bridge for you to touch the Divine.

Understand, when we connect to the Existential energy through gnana (awareness), we experience universal Consciousness. When we connect to the same energy through bhakti (devotion), we experience God within and without.

DURATION: 21 minutes

You may feel deep devotion to someone, you may feel deeply connected to someone in your life like god, Master, parent, friend, teacher, a leader who inspired you, a person who contributed something memorable to your life. You can remember more than one person as well, even two or three people who mean a lot to you like your lovely mother, your radiant Master, your favorite god or your beloved friend.

Step 1:

Close your eyes and sit in a relaxed way with your spine erect. Remember any person who creates a deep devotional feeling in you. Remember any person to whom you feel deeply connected, who is an inspiration for you, to whom you turn whenever you want to spiritually rejuvenate yourself. It could be your parents, your teacher, your Guru or your favorite deity - anyone. Remember the transformation they have created in your life. Feel deeply connected to them with your whole being. Allow your whole being to melt with devotion.

DURATION: 21 minutes

Step 2: In this mood of deep devotion, become aware of the gaps between the incoming breath and the outgoing breath. Between every incoming and outgoing breath, experience the Divine shining through. Remaining in this mood of devotion, turn your attention within. From the Divine outside, turn inwards to the Divine within.

Understand, you are the very divinity that you wish to experience!

When you experience God, what you are experiencing is your own true nature. This one understanding can transform all your base emotions into pure love. With the flowering of devotion, you experience the Divine in yourself and in all.