INSTRUCTIONS🔗

DURATION: 11 minutes

If possible, do this meditation in a large airy room, where you can be alone. If this is not possible, just make yourself as comfortable as you can. Stand in a relaxed way and close your eyes. Make sure that no person or object is touching your body. Now, visualize yourself continuously inhaling and exhaling bliss and light. As you inhale, feel the soft, blissful light entering your body. Feel it entering and washing every part of your body. It is filling your body, making you feel light and spongy. Breathe slowly and deeply. Every time you inhale, feel each pore of your skin blissfully breathing in this light. As you exhale, the light is radiating from you. With your eyes closed, hold out your arms and spread your fingers. Feel the bliss pouring out of you in rays of soft light. Feel your feet resting softly on a cloud of light. Experience the blissful light energy entering you, filling you, radiating from you. Feel that your whole body is nothing but a bag of bliss! Within a few minutes, you will see that the stress and tightness inside you begin to dissolve.

Fear is a powerful energy in you! It is a survival intelligence built into you. If you have fear, it means that you are alive! You cannot wipe out fear from your life. You can only learn how to handle it, how to transform the emotion. Whenever we experience fear, we usually try to suppress the fear, or escape from it. When you suppress it, the fear only gets more deeply lodged in you. When you try to escape from it, it leaves for a while and then returns in some other form. When you go through the fear unconsciously, without suppressing or escaping from it, it results in a fear stroke. Fear strokes directly attack and damage your nervous system. The only way to overcome fear is to face it consciously. As long as you are alive, there will always be fear - but your fear of your fear will be gone!

A very effective way of overcoming fear is to visualize going through that fear as clearly as you can. The beauty of this technique is that it can be used when you are not in the situation which causes fear. At the time when you are caught in fear, it is impossible to sit down calmly and start meditating!

Please ensure that you are medically fit before entering into this technique.

Sit upright with your eyes closed. Visualize the situation which brings up the maximum fear in you. As you relive the situation, feel clearly the waves of fear coming up in you. Don't try to suppress the fear. Don't allow your mind to escape from it. Just let the fear happen in you.

Even if you are suffering, don't resist the process. Go into it fully once, so that you never have to go through it again. If your body begins to express the fear, let it. Just be completely aware throughout the process. Face the fear with deep awareness. Let the fear rise to it peak in you. Let it fill you, overwhelm you. Just let it happen.

Live through the fear completely. After a while, slowly, you will find that the fear begins to subside. In its place, you will find a deep calm and centeredness happening in you.

Darkness can be a direct way to merge with the all pervading Existence. Darkness is the natural way of life; only light is a distinction. But we associate darkness with fear, we associate it with death and therefore miss the easy way to merge. If we can embrace darkness as that which we experienced in our mother's womb, the darkness that gave birth to us, we will simply drop the fear and start experiencing darkness as the all pervading Existence. Then, wherever we are, we will simply dissolve into it and become one with it.

We are born out of darkness, the darkness that exists in the mother's womb. Darkness is not negative as we usually think. It is intense healing energy. It is a motherly, positive energy.

The darkness that exists in your mother's womb is an intense energy. It is not the empty darkness of the graveyard. It is the Whole, the energy from which you came. The darkness existing in your mother's womb is the energy from which your body was created. It is called the causal body, the karana sharira. Before entering into this meditation, you need to understand about darkness with more clarity and more positive understanding. If you are afraid of darkness, you can't enter into this meditation.

Darkness is the root cause for your body. Even space is not intense light, but intense darkness. The Vedic scriptures say that at the beginning of creation, darkness was covered by darkness. Darkness is the source, the infinite base. Darkness is the only thing that is. Anything else that is added only comes and goes.

We are taught that darkness is death, the emptiness that happens after your death. You never realize that the emptiness that existed before your birth is also darkness! Now change the understanding. Darkness is the state of fulfillment, the creative energy from which you took birth. This clarity can make you feel connected to darkness. This technique can heal chronic fatigue, insomnia, oversleeping and depression.

Duration: 25 minutes

INSTRUCTIONS

Close your eyes and sit still. We all know how to close our eyelids but not our eyes. Closing the eyes means to completely stop seeing inside, behind the eyelids also. Usually when you close your eyes, you start seeing many things inside you. The inner television will never be switched off, it constantly goes on! Now close your eyes and completely stop seeing inside. Turn off the inner television! Then you will see the intense darkness from which you were born, the darkness in your mother's womb, the same darkness that you still carry in your inner space. Out of the same space energy in your mother's womb, the whole world has emerged. You came out of one bit of space energy from your mother's womb. When you came out from your mother's womb, you had already imbibed that darkness, that space energy, into your own inner space. If you close your eyes and stop seeing things inside, you will see intense darkness. Just be with the intense darkness for at least twenty minutes.

If your mind wanders, just come back and get centered. Be with the darkness.

After twenty minutes, open your eyes and bring the same darkness outside for five minutes. With your eyes open, see the same scenes that you saw in the darkness. See the same thing with intensity. This may take up to a month of practice. But if you can see the same darkness inside and outside, you will see you are able to switch off your mind whenever you wish! Understand, the ability to switch off your mind whenever you wish, liberates you from all problems, all disorders related to the mind, whether it is insomnia, oversleeping, chronic fatigue or depression. All these things are related to the causal body or the fifth energy body in us. All diseases related to the causal body will be completely healed once you enter into the deep darkness inside and outside. Physiologically and psychologically, this meditation will transform your life. This technique is not only for healing, but it can also directly open you to deeper and deeper levels of consciousness, to enlightenment.

EXPEL THE FEAR

ABOUT THE TECHNIQUE

Pure greed is intense bliss or excitement. Pure fear is intense peace. Through bliss, you can achieve. Through peace also, you can achieve. Relax into the peace, and you will see that you are completely free of fear.

DURATION: 21 minutes

INSTRUCTIONS

Step 1: Take your attention to the swadhishthana chakra, the being center. Be intensely aware of the being center, two inches below the navel. Now chant the hookara by producing the sound hoo through the mouth as you exhale. Chant as loudly and as long as possible. This will create a vibration effect around your mouth. Allow any fear that comes up to come up. If you are trembling or shaking or feeling disturbed, it is ok. Intensely chant the hookara mantra.

Relax in the swadhishthana chakra. Experience the undisturbed peace of the being.

UNDERSTANDING ANGER

Catharsis of anger

ABOUT THE TECHNIQUE

We are always afraid of our emotions, especially our negative emotions. We never give full play to our emotions. Suppressing an emotion cannot free you of it. Understand, whatever you suppress will be waiting just below the surface of your consciousness, ready to jump on you at the right moment! When you give an emotion a chance to explode and exhaust itself completely inside you, you will see it will lose its power over you. If you can maintain total awareness at such a moment, witnessing the emotion without getting caught in its play, you will be liberated from your fear of it. This is a powerful cathartic technique that can be used to handle any negative emotion.

DURATION: 21 minutes

Sit upright with your eyes closed. Bring to mind the image of someone who fills you with some negative emotion. The moment you recall the person, naturally you will experience a deep hatred or resentment for him. So many words will bubble up in your mind - words which you wanted to say to him but didn't have a chance to, or which you were never courageous enough to say aloud! Sometimes, even when you have the chance, you have so many words you want to say, but you forget half of them in the heat of the moment. So now, recall the person, and when these words and feelings swell up inside you, just breathe deeply, settle down and relax. Continue to hold the image in your inner space. Let your mind shout whatever it wants to shout. Let all the anger come up silently, let all the violence and vengeance inside come out. As this happens, witness your inner space in silence. Watch the emotion rise to its peak. Let the volcano explode! After a few minutes you will see, slowly the emotion is dying down. It is getting exhausted. Suddenly, you will see there is no longer any violence left inside you! When you recall the person again, or even if you see him directly, that anger or fear stroke will not happen again. Not only that, you will have more clarity to handle a similar emotion in another situation. Whenever anger comes up in you, just witness and relax. Again and again come back to your center. Relax into your center. You will see so many new dimensions open in you, and you will be able to carry a deep silence throughout the day.

In the last technique, we saw that catharsis can liberate us from accumulated negative emotions or samskaras. Here, we use the power of visualization to handle our negative emotions. All the negativity you experience in your relationships is nothing but the conflict of two individual egos, two imaginary identities! If even one of these identities can be seen as false, the conflict no longer has a base to exist.

DURATION: 21 minutes

Step 1: Sit upright with your eyes closed. Bring to mind the image of someone who fills you with some negative emotion. Intensely remember the person and all the wrong he has done to you. Relive all your pain and anger against that person. Let the emotion become intense in you.

Step2: Now, visualize the same person standing before you. He has lost everything in life – his money, his home, his social status, his relations, everything. He is standing before you, totally defeated by life. He is the same person who had once hurt you. Now, you are free to say whatever you want to him. He has no more power over you. You are free to throw all your anger on him.

Let your mind say whatever it wants. Only thing, you must carefully witness each word that your mind brings up. Be aware of what you are saying, to whom you are saying it. As you witness your mind, you will find that you no longer have anything to say..!

DURATION: 21 minutes (continuation)

Your will see that your anger was against the identity of the person, not against the person himself. Now that the identity is gone, on whom will you throw your anger? Slowly, as you witness it, your anger dissolves on its own.

The next time you see the person, even if the same anger comes up, it will have no force. Just recall that the anger you experienced was against the personality, and the person is not the personality. Just this one understanding will awaken deep compassion in you, not only towards others, but towards yourself also. You will become more authentic in your relationships.

This technique is an instant way to become aware when you are suddenly caught in some powerful emotion like anger or desire. Usually, we feel that all our emotions are caused by some object. We think that it comes from outside. But, the truth is that these emotions come from you. You are the source of all your emotions. The object is just a means for the emotion to express itself. The origin is you. If the emotion is bad for your consciousness, you will be freed of it by bringing awareness. If it is good for you, it will deepen through awareness.

At the moment when the emotion rises inside you, become intensely aware. When you become aware, you arrest the emotion. You don't allow it to flow out of you in the form or words or actions. Now, look within for the real source of the emotion. Forget the person or the situation which caused it. Just go to the source of the energy. Just see from where the emotion is rising. If you are experiencing anger, go to the source of the anger. Just feel the irritation in the body. Feel the disturbance in the mind. You will see, you are already carrying the seed of anger inside you. You are carrying enough anger-energy inside! The other person just brought it out, that's all.

When you understand this deeply, suddenly your focus shifts from the other to yourself, from the seen to the seer.

When you realize yourself as the source of all your emotions, not only will you stop blaming others, but you will experience a deep relaxation. You will become more flowing in your joy, and more centered in your pain.