Sacred MeditationLibrary & Discourses

PRACTICE STEPS

• 01Find a comfortable seated position and establish mindfulness of the breath.
• 02Observe the physical body, its postures, and its anatomical parts.
• 03Notice feelings as pleasant, unpleasant, or neutral, without attachment.
• 04Observe the state of mind (e.g., concentrated, distracted, lustful).
• 05Observe mental phenomena and the arising/passing of phenomena.

VITAL BENEFITS

PRACTICE STEPS

• 01Sit with an upright spine and relax the body.
• 02Focus your attention on the breath at the nostrils or upper lip.
• 03Observe long breaths as long, and short breaths as short.
• 04Experience the whole body while breathing in and out.
• 05Calm the bodily formation as you breathe.

VITAL BENEFITS

PRACTICE STEPS

• 01Establish concentration (samadhi) using the breath.
• 02Move your attention systematically from the top of the head to the toes.
• 03Observe any sensation (pleasant, unpleasant, or neutral) without reacting.
• 04Recognize the arising and passing away (anicca) of all sensations.
• 05Maintain continuous equanimity.

VITAL BENEFITS

PRACTICE STEPS

• 01Settle into a comfortable posture and center yourself.
• 02Generate feelings of loving-kindness towards yourself: 'May I be happy, may I be safe.'
• 03Extend this feeling to a loved one or benefactor.
• 04Extend the feeling to a neutral person.
• 05Extend the feeling to a difficult person.
• 06Radiate loving-kindness to all living beings everywhere.

VITAL BENEFITS

PRACTICE STEPS

• 01Rest your mind in a state of openness and stillness.
• 02Breathe in the dark, heavy, hot energy of suffering.
• 03Breathe out light, cool, healing energy of relief and happiness.
• 04Apply this to a specific person who is suffering.
• 05Expand the practice to include all beings experiencing similar suffering.

VITAL BENEFITS

PRACTICE STEPS

• 01Lie down in Savasana and close the eyes.
• 02Set a Sankalpa (positive resolve or intention).
• 03Rotate consciousness rapidly through different parts of the physical body.
• 04Become aware of the natural breath.
• 05Experience pairs of opposites (e.g., heat and cold, heaviness and lightness).
• 06Visualize specific images as guided, then repeat the Sankalpa before awakening.

VITAL BENEFITS

PRACTICE STEPS

• 01Place a lit candle at eye level, an arm's length away, in a dark room.
• 02Gaze steadily at the tip of the wick without blinking until the eyes water slightly.
• 03Close the eyes and visualize the after-image of the flame at the eyebrow center (Ajna chakra).
• 04Hold the internal image as long as possible.
• 05Repeat the process 2-3 times.

VITAL BENEFITS

PRACTICE STEPS

• 01Hold a mala in the right hand, using the middle finger and thumb.
• 02Recite the chosen mantra (aloud, whispered, or silently) while moving one bead.
• 03Continue for 108 repetitions (one full mala).
• 04When reaching the guru bead (the 109th bead), do not cross it; turn the mala around and go back.
• 05Keep the mind focused on the sound and meaning of the mantra.

VITAL BENEFITS

PRACTICE STEPS

• 01Sit comfortably and bring awareness to the Muladhara (root) chakra at the base of the spine.
• 02Visualize the associated color (e.g., red for root) and chant its Bija mantra (LAM).
• 03Move awareness sequentially up through Swadhisthana (sacral), Manipura (solar plexus), Anahata (heart), Vishuddha (throat), Ajna (third eye), to Sahasrara (crown).
• 04Spend a few minutes at each center.
• 05Experience the continuous flow of energy from root to crown.

VITAL BENEFITS

PRACTICE STEPS

• 01Become aware of external sensory inputs (sounds, smells) without analyzing them.
• 02Turn awareness inward and allow thoughts to arise freely.
• 03Observe thoughts as an impartial witness without involvement or suppression.
• 04Consciously create a specific thought, hold it, and then dismiss it.
• 05Eventually drop all thoughts and rest in the state of inner silence (thoughtlessness).

VITAL BENEFITS

PRACTICE STEPS

• 01Sit with closed eyes and focus your attention on the dark space directly in front of the forehead.
• 02Observe this space (Chidakasha) objectively, like watching a movie screen.
• 03Watch any colors, patterns, or images that appear in this space without attachment.
• 04If the space is completely black, simply rest in the blackness.
• 05Maintain unbroken awareness of this space.

VITAL BENEFITS

PRACTICE STEPS

• 01Become aware of the natural inhalation and exhalation.
• 02Notice the subtle sound the breath makes.
• 03Hear 'So' with the inhalation and 'Ham' (or 'Hum') with the exhalation.
• 04Feel the breath moving in the frontal passage from navel to throat.
• 05Merge the awareness of breath, sound, and movement.

VITAL BENEFITS

PRACTICE STEPS

• 01Sit in a quiet room, preferably late at night or early morning.
• 02Plug the ears with the thumbs or index fingers (Shanmukhi Mudra).
• 03Listen intently to the sounds arising in the right ear or the center of the head.
• 04You may hear sounds like a cricket, a bell, a flute, or the ocean.
• 05Always focus on the subtlest sound you can perceive, letting go of louder sounds.

VITAL BENEFITS

PRACTICE STEPS

• 01Lie on the back or sit comfortably.
• 02Bring attention to the toes of the left foot.
• 03Notice any sensations: warmth, tingling, tightness, or nothing at all.
• 04Gradually move awareness up the left leg, right leg, torso, arms, neck, and head.
• 05Breathe into areas of tension and consciously release them.

VITAL BENEFITS

PRACTICE STEPS

• 01Find a quiet path about 10-15 paces long.
• 02Stand at one end, hands clasped lightly in front or behind you.
• 03Walk much slower than normal. Note: 'Lifting, moving, placing'.
• 04Keep the gaze cast down slightly in front of you.
• 05When reaching the end of the path, turn around mindfully and repeat.

VITAL BENEFITS

PRACTICE STEPS

• 01Sit on a zafu (cushion) in full lotus, half lotus, or kneeling (seiza).
• 02Keep the spine completely straight, chin slightly tucked.
• 03Keep eyes half-open, gazing softly downward at a 45-degree angle.
• 04Place hands in the cosmic mudra (left hand over right, thumbs lightly touching).
• 05Focus on the breath in the hara (lower abdomen), allowing thoughts to come and go without interference.

VITAL BENEFITS

PRACTICE STEPS

• 01Sit comfortably with eyes closed.
• 02Take a few deep breaths to relax.
• 03Begin to silently repeat the assigned mantra.
• 04If thoughts arise, simply return to the mantra effortlessly.
• 05Continue for 20 minutes, then sit in silence for a few minutes before opening the eyes.

VITAL BENEFITS

PRACTICE STEPS

• 01Sit straight. Chant 'Saa' (touch index finger to thumb), 'Taa' (middle finger), 'Naa' (ring finger), 'Maa' (pinky).
• 02Visualize sound entering the crown chakra and exiting the third eye (L-form).
• 03Sing out loud for 2 mins, whisper for 2 mins, silent for 3 mins, whisper for 2 mins, out loud for 2 mins.
• 04Inhale deeply, stretch arms up, and relax.

VITAL BENEFITS

PRACTICE STEPS

• 01Sit comfortably and take a deep breath.
• 02Exhale and chant 'A-U-M' loudly and clearly.
• 03Feel the 'A' vibration in the abdomen, 'U' in the chest, and 'M' in the head.
• 04After the sound ceases, focus intensely on the silence that follows (Turiya).
• 05Repeat the chant, gradually making it softer until it becomes internal.

VITAL BENEFITS

PRACTICE STEPS

• 01Sit quietly and consciously tune into all surrounding sounds.
• 02Instead of labeling the sounds, just hear them as raw vibrations.
• 03Gradually pull your attention away from the farthest sounds to the sounds close by.
• 04Pull the attention closer, to the sound of your own breath and heartbeat.
• 05Finally, rest your awareness entirely inside the body, shutting out external input.

VITAL BENEFITS