For convenience a few pages from the author’s previous book are being presented to help those who want to start meditation.
Meditation is best done sitting on the floor. Sit on a small rug or mat. Choose a posture in which we can sit comfortably for at least one hour. In the beginning, 10-15 minutes breathing and meditation will be sufficient. We will be surprised how very fast we can learn sitting in Lotus posture.
It is important during meditation to synchronize deep yogic breathing with repetition of some sacred word. We shall be using ‘OM’ throughout the course. The results of yogic breathing and repetition of a sacred word are tremendous. They help attract an increased amount of prana. Once rhythmic action of prana is established it relaxes the body, calms the mind and helps deepen meditation.
Easy Posture – Sukhasana
1.Sit upright with legs stretched, arms resting on thighs (1).
2.Bend left knee and bring left leg under right thigh (2).
3.Bend right knee and bring right leg under the left leg. Keep hands on knees, palms up or down. Breathe out (3).
4.Complete 3-5 breathing rounds.
Thunderbolt posture I – Vajrasana
1.Kneel down on knees, toes flat (4).
2.Slowly sit on heels. Rest palms on knees or thighs. Breathe out (5).
Warrior posture – Veerasana
1.Kneel down, knees together, legs apart, toes flat (6).
2.Slowly sit between heels (7).
3.Rest palms on thighs or knees. Breathe out (8).
Lotus Posture – Padmasana
1.Sit upright, legs stretched (9).
2.Bend right knee. Cross right foot over left thigh (10).
3.Cross left foot over right thigh (11).
4.Rest palms on knees. Breathe out (12).
5.Hold posture for 3-5 breathing rounds.
6.Breathe out. Unlock legs and stretch them out slowly (9).
7.Repeat bending left knee first.
8.Relax.
Half Lotus Posture – Ardhpadmasana I
1.Sit upright, legs stretched. (9)
2.Bend right knee. Cross right foot over left thigh. Rest palms on knees. Breathe out. (13)
3.Hold posture for 3-5 breathing rounds.
4.Breathe out. Straighten right leg. (9)
5.Repeat bending left knee.
6.Relax.
Half Lotus Posture – Ardhpadmasana II
1.Sit upright, legs stretched. (9)
2.Bend left knee and bring left leg under right thigh. (14)
3Bend right knee and bring right leg over the left leg. Keep hands on knees, palms up or down. Breathe out. (15)
4.Hold posture for 3-5 breathing rounds.
5.Breathe out. Stretch legs. (9)
6.Repeat bending right knee first.
7.Relax
Auspicious Posture (Meditative) – Swastikasana
1.Sit upright, legs stretched. (9)
2.Bend right knee, right foot close to body, toes against left thigh. (16)
3.Cross left leg over right leg. (17)
4.Gently insert left toes in between right thigh and calf, heel in contact with body. Keep hands on knees, palms up or down. (18) Breathe out.
5.Hold posture for 3-5 breathing rounds.
6.Breathe out. Stretch legs. (9)
7.Repeat bending left knee first.
8.Relax.
Perfect Posture – Siddhasana
1.Sit upright, legs stretched. (9)
2.Bend right knee and bring right foot close to body, toes against left thigh. (19)
3.Cross left leg over right (20), left toes tucked in between right thigh and calf. (21)
4.Keep hands on knees, palms up or down. (21) Breathe out.
5.Hold posture for 3-5 breathing rounds.
6.Breathe out. Stretch legs. (9)
7.Repeat bending left knee first.
8.Relax.
Choose any of the above postures where we will be most comfortable. In normal circumstances we become restless and fidgety after a few minutes of sitting. Our aim is to be so comfortable that we no longer feel the body. Look ahead to be sitting for a good 15 minutes, lost in deep yogic breathing and mental repetition. We always use ‘OM’. It may be any other sacred word of your choice. Meditation should always be practiced with deep yogic breathing.
While sitting, rest the hands on the knees, palms up with the tips of index and thumb just touching. Keep the other fingers straight. Keep the spine very straight. Close eyes. Breathe out. Breathing in, slowly and deeply, mentally repeat ‘OM’ once. Pause. Breathing out, slowly and deeply, mentally repeat ‘OM’, ‘OM’. Keep the mental repetition for the whole time you meditate. Always breathe to the ratio 1:2. Breathing in 1: Breathing out 2. Synchronise perfectly breathing and repetition of ‘OM’. We will gradually reach a state of blissful well being.
After three months, we can gradually increase meditation time by five to ten minutes. After meditation, always relax in corpse posture for some 5-10 minutes.
