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A recipe for meditation


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A simple set of steps for learning how to Meditate, Relax, and Sleep. No jargon. Easy to remember and follow.

A simple set of steps for learning how to Meditate, Relax, and Sleep. No jargon. Easy to remember and follow.

Published in: Spiritual, Health & Medicine

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  • 1. A Recipe for Meditation
    Vishy Poosala
  • 2. What is this about?
    A simple set of steps pieced together from several books and teachers, without the jargon
    The views and practices of a novice, not an expert
  • 3. What is this NOT about?
    It will not answer WHY one should meditate
    It will not explain WHAT meditation is and HOW it came about
    It is not the wisdom of a master
  • 4. Part 1: Thought Observation
    Do this just once or every day
    Take a pen and a paper.
    Write down every thought that comes to mind. Full sentences, broken sentences, whatever passes your mind.
    Do this for 5 minutes and stop.
  • 5. What did this prove?
    You can Observe your thoughts. You are separate from the mind.
    Thoughts are individual pieces like bubbles, not fused together like water. We just need to expand the gap between them. That's meditation.
  • 6. Daily Recipe for Meditation
  • 7. Place: quiet and pleasant place.
    Optional: create a special environment with candles or pictures of inspiring people, Gods, nature
    Time: Silent outside and inside
    5.30-6am when the world is still silent, and mind is fresh awake
    1. Find a Place and Time
  • 8. Simple stretches from Head to Toe
    Optional: 3-6 Sun Salutations
    Prepares the body to sit still for 10-15 min later
    2. Relax your body
  • 9. Ground
    Cross-legged, Lotus pose, Kneeling (Vajrasana)
    Feet on ground. Don’t lean bac
    Close eyes, gently
    Keep your body STILL, except for breathing
    Comfortable position to sit in for 10-20 min
    Neck and Back straight, but not tensed
    Don’t fall asleep
    Hands open, not clenched
    3. Sit comfortably
  • 10. Why
    Signals your mind and body that you are ready to enter Meditation
    Deep breath in
    Pronounce OM (“A – U – M “) deep from your stomach, moving to throat, and then to mouth
    4. Optional: Chant OM 3 times
  • 11. Breath
    Observe your breath as it comes in and goes out
    Don’t think anything else
    5. Focus on one thing (5min)
    “Be aware” or observe the stillness of your body
    The 7 chakras or a generally inside
    Repeat a brief phrase (a mantra, like Om NamahShivaya)
    Outwards, then Inwards within your mind
  • 12. Just STOP and be still in a No-Thoughts Zone
    Stop the chants, stop observing breath or the body
    If thoughts come?
    Observe them. If they rush into a Story. silently say “stop” or “unclutch” and cut that stream of thoughts
    If it becomes too much, try the Focus step again and come back to this
    6. Stop and Be still (15min)
  • 13. Recipe for Meditation - Summary
    Write down thoughts on a paper (just the first time). Repeat the following steps daily
    Find a quiet place
    Relax your body with simple stretches
    Sit comfortably with back and neck straight
    Optional: Chant OM 3 times
    Focus on one thing for 5 min – Breath, Body, or Chant
    Stop and Be still in a thought-free zone for 15 min
    • Passively observe thoughts and keep bringing self back into the zone
    • 14. Repeat step 5 if needed