It is accepted and acknowledged that objectives and benefits of classroom and online sessions vary. There is a clear benefit in attending classroom sessions. But times are changing. In this era, technology is contributing tremendously to virtual education. Internet has facilitated information being available at the click of a button. The flip side to this is, with so much of information available on the net we still struggle to look out for a simple, easy to follow instructions/guidelines to pursue what is closer to our heart. With The Self Help section, we are making an attempt to help you tread the path of self transformation. May you benefit from these humble offerings.

1. The Himalayan Tradition
5 Minute
Meditation
Swami Veda Bharati

2. 2
5 Minute Meditation
1. Bring your Mind’s attention to the place where you are sitting
2. Relax your forehead
3. Relax your jaws
4. Relax your shoulders*
5. Relax all the way down to the finger tips
6. Relax all the muscles and joints from finger tips to the shoulder
7. Relax the throat center of consciousness
8. Relax the heart center of consciousness
9. Relax the navel center of consciousness
10. Relax your thigh joints
11. Relax all the way down to the toes
12. Relax all the muscles and joints from the toes to thighs; to the thigh joints
13. Relax your navel center and all surrounding organs
14. Relax the heart center and all surrounding organs
…Cont/d
Footnote:
*Relaxation: If you are hard pressed for time, you may forego the remaining relaxation process

3. 3
5 Minute Meditation
15. Relax the throat center of consciousness and the surrounding organs
16. Relax your shoulders
17. Relax your jaws
18. Relax your forehead
19. Now gently bring the attention to your breathing; only observe the flow
of the breath; Simply observing the breath will slow down the breathing
process
20. Feel the flow and the touch of the breath in your nostrils; Breathing
gently, slowly and smoothly
21. Let there be no jerk in your breathing
22. Let there be no break between the breaths
23. Whichever name of God** is your favorite according to your religion or a
scared phrase: breathing out think that name; breathing in think that
name ***
…Cont/d
Foot note:
**Name of God – many people tend to recite the name in the mouth. It is to be done in the mind
***If you do not believe in God - Count ONE while exhaling and TWO while inhaling. Continue this
with many more cycles

4. 4
5 Minute Meditation
24. Continue to feel the flow of the breath in the nostril by
maintaining the same thought
25. Continue as long as you wish
26. Observe how the mind, name and the breath are flowing
together as a single stream
27. Without breaking the flow, gently open your eyes
28. Continue to feel the flow even with your eyes open
29. Resolve to calm the mind in this way many-many times
in the day
30. Whatever you will do repeatedly with your mind; will
become the mind’s habit and the mind will rediscover its
original calm nature
End of Presentation
© 2010 Swami Veda Bharati. All Rights Reserved.