2. 1
Table of Content
1. Introduction
2. Steps to Meditation
1. Diaphragmatic Breathing
2. Correct Posture
3. Systematic Relaxation
4. Breath Awareness
5. The Sacred Word
3. Practical lesson on Meditation
3. 2
Table of Content
1. Introduction
2. Steps to Meditation
1. Diaphragmatic Breathing
2. Correct Posture
3. Systematic Relaxation
4. Breath Awareness
5. The Sacred Word
3. Practical lesson on
Meditation
4. 3
Introduction
Common to the
practices of many
schools, the first step
to meditation is
awareness of breath.
Anyone can begin at
any age; younger the
better. The practice
should be done at least
once a day.
5. 4
Table of Content
1. Introduction
2. Steps to Meditation
1. Diaphragmatic Breathing
2. Correct Posture
3. Systematic Relaxation
4. Breath Awareness
5. The Sacred Word
3. Practical lesson on
Meditation
6. 5
1. Diaphragmatic Breathing – Breathe
through diaphragm so that no
pressure is felt in the lungs
2. Correct Posture – Keep the spine
straight. No feeling of discomfort in
the legs, back or the neck
3. Systematic Relaxation – Relax the
neuro-muscular system step by step
4. Mindful Breathing – Be aware of
breathing
5. Mantra – Japa of a mantra or a sacred
word from one’s spiritual tradition
To Practice Meditation, learn.…
The first step to meditation is awareness of breath
7. 6
Practice Makarasana and Shavasana for 5 to 15 minutes
…Cont/d
Makarasana: The Crocodile Position
1. Lie on the stomach; Heels slightly apart
2. Cross the right arm over the left and place them in
front of you to uplift the upper chest
3. Rest your forehead on the arms
4. Bring your awareness to the breathing process
5. Observe the flow of the breath
6. Let there be no jerks, no breaks in your breathing
7. Observe and feel the gentle movement in the
stomach area as you breathe
8. Take note of the breathing process
To learn Diaphragmatic Breathing, Practice… 1a
Makarasana - Front View
Makarasana - Side View
8. 7
Shavasana: The Corpse Position
1. Lie on the back; Heels and hands slightly apart
2. Breathe and observe the rise and fall of the stomach and navel area
3. Place left palm on the chest and right palm on the stomach
4. Feel the rise and fall smoothly without jerks or breaks
5. Breathe uniformly - Length of inhalation and exhalation being equal
Practice either of the two asanas or both in sequence
1b
Shavasana
To learn Diaphragmatic Breathing, Practice…
9. 8
On the floor
1. Fold a blanket and make it into a neat and firm cushion
2. Place it under the sit bones with legs and knee on the floor
3. Straighten your shoulder
4. Straighten your spine. Straight spine is slightly “S” shape curve
5. If any discomfort is felt in the back or neck, experiment with the height of the
cushion
2a
Practice correct posture
Folded blanket in two layers
On the floor - Side View On the floor - Front View
For a Correct Posture you may sit on the floor…
…Cont/d
10. 9
One need not try to sit in advanced postures
On the chair (Mitrasana)
1. Sit on the edge of a hard chair with feet on
the ground
2. If required, put a cushion under your feet
3. Sit with straight spine
4. Place the hand in the front; on the thighs
2b
On the chair - Side View On the chair - Front View
OR you may sit on the chair…
11. 10
Relax your >>> Forehead >>> Eyebrows
>>> Eyes >>> Nostrils >>> Cheeks >>> Jaw
>>> Corner of the mouth >>> Chin >>> Neck
>>> Neck-joint >>> Shoulders >>> Shoulder-
joints >>> Upper arms >>> Elbows >>>
Lower arms >>> wrists >>> hands >>>
fingers >>> fingertips.
Fingertips >>> fingers >>>Hands >>> Wrists
>>> Lower arms >>> Elbows >>> Upper
arms >>> Shoulder joints >>> Shoulders >>>
Chest >>> Heart area >>> Stomach >>>
Navel >>> Abdomen >>> Pelvis >>> Thigh
joints >>> Thighs >>> Knees >>> Calf
muscles >>> Ankles >>> Feet >>> Toes.
Toes >>> Feet >>> Ankles >>> Calf muscles
>>> Knees >>> Thighs >>> Thigh joints >>>
Pelvis >>> Abdomen >>> Navel >>>
Stomach >>> Heart Area >>> Chest >>>
Shoulder joints >>> Shoulders >>> Neck
joint >>> Neck >>> Chin >>> Corner of the
mouth >>> Jaw >>> Cheeks >>> Nostrils >>>
Eyes >>> Eyebrows >>> Forehead
The basic methodical relaxation
Lie in Shavasana with feet apart, arms separate from
body and palms up
Continue breathing diaphragmatically
Take a mental inventory of the body from forehead
to toe
Ask each part of the body to relax as it is brought to
mind following the Sequence****
Relax in the reverse order up the body. Remember
the sequence. Go over the body and relax each of
these parts in this sequence.
Let the different parts go limp
Relax your body. Breathe only diaphragmatically
…Cont/d
3aRelax the body Sequentially
12. 11
Avoid
tensing
muscles
other
than the
ones you
are
working
with
Let there be no sign of any tension in the whole body
Lie in Shavasana
When tensing, tense from the finger or toes upwards
Tense and relax the right leg left leg right leg
left leg. Repeat
Tense and relax both legs simultaneously. Repeat
Tense and relax the right leg and arm left leg and
arm right leg and arm left leg and arm. Repeat
Tense and relax the right arm left arm right arm
left arm. Repeat
Tense and relax both arms simultaneously. Repeat
Tense and relax all the limbs simultaneously. Repeat
Lie in Shavasana for a few minutes, then sit up for
meditation
If body still does not relax, a different method of relaxation may
be used called “Tension/Relaxation” method.
3bYou may also practice Tension/Relaxation method
13. 12
Let the flow of the breath be even and smooth
Sit on the floor or the chair with straight spine
Establish diaphragmatic breathing
Feel the flow and touch of the breath in the nostrils
No Pause between the breath
Awareness of inhalation should immediately
merge with the awareness of exhalation and
vice versa
If the mind wanders off, straighten the spine again
Relax quickly again
Re-establish diaphragmatic breathing
Continue with the awareness of the flow and touch of
the breath in the nostrils
Let the breath flow
without……………
Jerks
Breaks
Sound
Gasping
Let there be no break in the awareness of
the breath flow
Practice Breath Awareness 4
14. 13
To begin with use “Soham” - I Am That
Those in different religious tradition may use
the sacred word prescribed by their tradition
Observe how the breath, the word and the mind are flowing together
Remember,
meditative
state cannot
be entered
by fighting
oneself
Exhaling, mentally remember “HAAAMMM”
Inhaling, mentally remember “SOOOOO”
No interruptions in the breath awareness
No interruptions in the awareness of the flow of the
word as a thought
Slowly lengthen the time of being aware of the flow
without interruptions
Let it flow. Let it happen. Observe and experience
Practice with a Mantra – The Sacred words 5
15. 14
Table of Content
1. Introduction
2. Steps to Meditation
1. Diaphragmatic Breathing
2. Correct Posture
3. Systematic Relaxation
4. Breath Awareness
5. The Sacred Word
3. Practical lesson on
Meditation
16. 15
Meditation with So-ham Mantra
1. Sit in a comfortable posture – Floor or Chair
2. Be aware of yourself from head to toe
3. Draw around yourself, as it were, three circles of light
4. Resolve that the mind will not cross these circles, nor will any intruding thoughts
and impression enter from outside
5. Exhale and Inhale by remaining aware of yourself from head to toe
6. Progressively relax your entire body with each exhalation
7. Now resolve in your mind, for the next 5 minutes - you will be aware of the
movement of your stomach and navel area with the gentle rhythm of breathing
8. Now resolve that for 5 minutes there will be no other thought except for the
awareness of the path of your breath from the navel to the nostrils, from nostrils to
the navel
9. Now feel the flow and the touch of your breath in your active nostril
10. Now resolve that for 5 minutes there will be no intruding thoughts except the feel of
the breath in your passive nostril
11. Now resolve that for 5 minutes there will be no other thought except the feel of the
breath in your two nostrils
12. Now with you breath, exhale thinking the word haaammm, inhale thinking the word
sooo
…Cont/d
PS: If you do not believe in God – Exhale counting ONE; Inhale counting TWO
17. 16
13. Resolve that for 5 minutes there be no other thought except the feel of the breath
in both nostrils - inhaling sooo, exhaling haaammm
14. Maintain the resolve so that no break occurs between the exhalations and the
inhalations
15. Observe how the mind and the word are flowing together in a single stream, the
mind stream itself becoming a word and the breath
16. Now mentally feel the spot where the nose-bridge ends and the upper lip begins.
Mentally feel the spot between the eyebrows
17. Now inhale as though you were inhaling from the spot in front of the nose-bridge, a
subtle energy flowing to the spot between the eyebrows; exhale the same way. (This
flow between the two spots is known as sushumna breath)
18. Maintain the stream of the mind, word and the energy flow
19. Resolve that for 5 minutes you will only feel the flow of the stream in the sushumna
channel
20. Now using the center between the eyebrows as the gateway, enter the chamber of
your mind and resolve for half a minute, there will be no exterior thoughts, only
utter silence and absolute stillness
21. Resolve and maintain the enjoyment of such silence and stillness for half a minute
…Cont/d
Meditation with So-ham Mantra
18. 17
22. Now from the gateway between the eyebrows, resolve to be only in sushumna
breath for a minute
23. Maintain the same stream of the mind, word and the energy flow without the
intrusion of any thought
24. Continue in silence and observe the mantra so-ham in the breath
25. Renew every minute, the resolve to permit no other exterior thought
26. If you have difficulty, practice the entire process you have just gone through
27. Sit as long as you wish
28. Without breaking the flow, gently open your eyes
29. Continue to feel the flow even with your eyes open
30. Resolve to calm the mind in this way many-many times in the day
31. Whatever you will do repeatedly with your mind; will become the mind’s habit and
the mind will rediscover its original calm nature
Meditation with So-ham Mantra
20. 19
What to do with
overwhelming desire?
Nothing.
Neither denounce
yourself nor indulge.
Neither decry nor affirm.
Indifference calms a
jumping dog.
- Swami Veda Bharati
