The document provides instructions for Sahaja Yoga meditation techniques including raising one's kundalini, performing a bandhan, balancing the left and right sides, and foot soaking in salt water while meditating in order to relieve stress and allow for a peaceful night's rest. Foot soaking involves soaking one's feet in lukewarm water with a handful of salt while meditating and saying affirmations to cleanse the chakras for 10-15 minutes. The document recommends experimenting with foot soaking temperatures based on whether one has a hot right or cold left channel.

1. Sahaja Yoga – Today’s Mahayoga

2. Meditation Sit comfortably with hands open relaxed on your lap, palms upward. This can be done in conjunction with foot soaking. After raising your Kundalini and putting yourself in Bandhan, keeping your attention loose, see what sensations (i.e. tingling, numbness, slight heat) you may feel in your fingers or in the location of your body at the location of the Chakras. In a clean, quiet place, set Shri Mataji’s picture with a candle before it. Sitting directly on the Mother Earth is ideal.

3. Meditation These sensations tell you where the blockages are in your Chakras. Clear them using a Bandhan and the appropriate Mantras (checking which finger or location on the hand corresponds to which Chakra). After some time these sensations will disappear, and you will start feeling coolness in your hands. This means that the Chakras have been cleared and that some strands of Kundalini have risen unimpeded. Sometimes you may feel Cool Breeze at first, and then heat in the hands and the body. This happens as the Kundalini starts to burn away the impurities that are clogging the Chakras, and is a good sign. The process can be helped a lot by foot soaking.

4. Raising Kundalini Step 1 Place the left hand in front of your lower abdomen, palm facing the body.

5. Raising Kundalini Step 2 Raise the left hand up slowly, moving from the base of your torso to the top of your head. While the left hand is rising, the right hand rotates around it clockwise, (up from within, and then down) until both hands are above the head.

6. Raising Kundalini Step 3 Then use both hands to tie a knot.

7. Raising Kundalini Step 4 Repeat this three times, once for each channel. The third time, tie the knot three times.

8. Bandhan Step A Hold the left hand out on your lap, palm upwards. Place your right hand over your left hip.

9. Bandhan Step B Slowly raise your right hand over your head and down the right side of your body.

10. Bandhan Step C Then raise the right hand up the right channel, over your head where the kundalini is flowing, and down the left side. Repeat this seven times, once for each chakra.

11. Balancing Left Side Step 1 If the heat is more in the left hand and also you do not feel vibrations on the left hand, put that hand towards Shri Mataji’s photograph and the right hand palm down on the Mother Earth. Step 2 Also you can hold the left hand towards a flame of a candle, palm upwards and very near the flame (not so near that the finger gets burnt) and the right hand on the Mother Earth.

12. Balancing Right Side Step 3 If the right hand is hot/warm or there are no vibrations in the right hand, put that hand towards Shri Mataji’s picture and left hand palm facing upwards towards the back. No candle should be used. Step 4 Finally if you are disturbed by thought or mental activity, do not fight them. Just witness your thoughts and let them go. Gradually you will find yourself in thoughtless awareness, without any effort.

13. Foot Soaking At the end of the day, relax by soaking your feet in salt water while meditating. This technique relieves the body of stress and allows for a peaceful and relaxed night's rest. Foot soaking can be done at any point of time during the day. Sit comfortably in a chair with your hands out on your lap, facing Shri Mataji’s photograph. Place your feet in a basin or bucket of luke warm water containing a handful of salt. Meditate for 10 to 15 minutes. You can say some affirmations to cleanse the chakras. Rinse and dry your feet. Flush the water down the toilet. Try not to look directly in the bucket before flushing.

14. Foot Soaking Don’t use the foot-soak bucket for any other purpose. Foot soaking is a Sahaja Yoga technique, which many people will recognize from everyday life. Quite simply, it is the Sahaja Yoga version of putting the feet in a bowl of warm water as a way of relaxing at the end of the day. It is best done in the evening, and the main difference in Sahaja terms is that salt is added to the water to represent the earth element. In this way we use all the elements --- fire (with the candle), air, water and earth. The element of water rinses away, and salt (earth element) sucks or absorbs away negativity. Vibrations are the key to helping these processes work.

15. Foot Soaking Light a candle in front of Shri Mataji's photograph. In addition you can also burn some incense. Raise your Kundalini, and put your self in bandhan. Give a bandhan (stir clock-wise direction) to the salt water in the bucket or bowl. The water should reach your ankles. Place your feet in the salt water. Recite Shri Ganesha's mantra. Sit for 10 to 15 minutes in the water. Rinse and dry the feet. And throw the water down the toilet. Wash your hands and sit for another meditation. To finish your meditation, raise your Kundalini and give yourself a bandhan. If you have a hot right channel or have heat in your right hand (right-sided), you can experiment with using cool, cold or even ice water.

16. Foot Soaking If you have a cold left channel or tingles and blockages indicated in the left hand left-sided), you can use warm or hot water. For the center channel and in-general use ordinary or lukewarm water. One needs to experiment to find the most suitable foot soaking for oneself. Amounts of physical, mental, and emotional energy used during the day and also the environment or seasons may affect this in addition to other factors. Pay attention to your vibrations. Also foot soaking in a river, lake or sea is very beneficial. Walking barefoot on Mother Earth and pouring water over your feet will also help to clear your subtle system. In addition walking barefoot in the morning dew is of great help. Sometimes having a full salt bath followed by a short shower, can be just the right thing.

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