Time: mornings or evening before food
Seating: Sit with relaxed posture in a chair or cross legged
Posture: Palms facing upwards rested relaxedly on the thighs. If environment is noisy hold chin mudra
Duration: 12 to 15 minutes
Tip: Just look at the time once before closing the eyes and swear for yourself that want to sit for the duration. For some reason it you break it very early, just close eyes and continue
Principle of meditation: I am Nothing, I do Nothing, I want Nothing (Having so many things is the problem lets empty it out !!!)
Once you sit in posture, keep eyes open for a second, take 3 normal but long and deep breaths and slowly close the eyes.
Bring just gentle awareness (basically relax) Right leg toe, ankles, calf, thighs. Repeat the same with Left side.
Keep continuing awareness of Buttocks, Genitals, Navel, Abdomen, Chest.
Right hand fingers, elbows, arms. Repeat with Left side.
Move up to shoulders, Throat.
Become aware and relax Forehead, Eye brows, Nostrils, Mouth and importantly relax Tongue and Lips
(Spend 2 to 3 mins)
Listen to All sounds in environment and accept them. Swear that it wont disturb you.
Listen to All sounds within body. (Air in nostrils, heart beat and abdomen movement)
(Spend 1 minute))
Then start watching breath for atleast 3 times with every minute gap.
Basically,
Watch breath for few seconds. Let mind wander for a minute. Repeat
Watch breath for few seconds. Let mind wander for a minute. Repeat
Watch breath for few seconds. Let mind wander for a minute. Done
(Spend 2 minute)
After this let whatever comes to mind let it come.
Important: Dont stop any thought. But NEVER get in to a thought.
If you got an important thought just make a note in mind. But dont get in to details. If your mind gets in to it watch your breath and come out.
You may get in to semi-sleep, body may slouch and shake its OK.
Once you feel that atleast 12 min you stayed you are good to close meditation.
Take 3 deep breath.
Now take one long breath for OM. Again long breath and OM. Again long breath and OM.
(Chant OM 3 times basically. 75% of 'OOO...' and 25% of "MMM..."
Gently rub hands, make a cup and place on eye balls, take hand away and look within palm.
(For some reason if you want to lie down, just lay down in Savasan for a minute and slowly get up)
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