Guided Chakra Meditation

Guided chakra meditation script

1. Take a long and deep breath. As you exhale, move attention to the base
of your spine. Feel the weight of your body resting on your root
chakra - your chakra of support and belonging.
2. See your root chakra connecting you to the ground below. Breathe into
your 'roots' and see them taking in pranic energy and nourishment from
the Earth.
3. Visualize the color red. See your roots slowly becoming red - grounding
you in the ‘here and now’. Feel the Earth supporting your existence and
your being unconditionally.
4. Rest in the awareness. When ready, move your attention to your lower
abdomen, just below your navel, to your sacral or passion chakra - the
seat of your creative impulse, emotional intelligence and pleasure.
5. Breathe into your chakra, and see it gently expand like ripples on the
surface of a lake. See it flowing and moving freely like Water.
6. Visualize the color orange bathing the ripples, and your chakra. Feel the
Water nourishing and satisfying all your needs and creative urges.
7. Rest in the awareness. See the two colors, red and orange, and feel the
support and nourishment of both the root chakra and the sacral chakra.
8. Move your awareness up to the area below your sternum, between your
chest and navel, to the solar plexus chakra, or your power chakra.
9. Breathe into your chakra, and see it fill up with fiery flames. Feel the
transformational heat and energy of Fire, which changes everything that
crosses its path.
10. Visualize the color yellow bathing your chakra like bright sunshine,
replenishing and nurturing it, like the sun nourishes all life on our
planet. Feel your power getting stronger - power to serve, to help and to
nurture other beings and your environment.
11. Rest in the awareness. See the three colors, red, orange and yellow,
and feel the support, nourishment and strength of the root, sacral and
solar plexus chakras.
12. When ready, bring your awareness up to the centre of your chest, to
your heart chakra, the chakra of love, compassion and empathy.
13. Breathe into your chakra, and see it soften and lighten on your breath.
Feel it expanding outward and gently caressing everything it touches,
like moving Air.
14. Visualize the color green - the rich, sprouting color of spring. Feel the
fresh Air renewing your chakra and the color green healing and
providing new life to it. See your heart expanding and sending loving-
kindness and compassion to all creation.
15. Rest in the awareness. See the four colors, red, orange, yellow and
green and feel the support, nourishment, strength and love of the root,
sacral, solar plexus and heart chakras.
16. Now, move up to to your throat chakra - the chakra of self-expression
and your personal truth.
 17. Breathe into your chakra and see it sending soft vibrations into the
Space or Ether. Visualize the color blue, the color of lapis lazuli, bathing
your chakra. Feel the chakra opening and clearing, freeing your ability
to express your truth.
18. Rest in the awareness. See the five colors, red, orange, yellow, green
and blue, and feel the support, nourishment, strength, love and truth of
the root, sacral, solar plexus, heart and throat chakras.
19. When you are ready, move awareness to the centre of your forehead,
in between your eye brows, to the third eye chakra – the chakra of
intuition and insight.
20. Visualize a deep indigo color bathing your chakra, bringing clarity,
insight and understanding, and heightening your intuition.
21. Rest in the awareness. See the six colors, red, orange, yellow, green,
blue and indigo, and feel the support, nourishment, strength, love, truth
and insight of the root, sacral, solar plexus, heart, throat and third eye
chakras.
22. Move up to the crown chakra, at the top of your head, your
connection to the higher consciousness or divine spirit.
23. Breathe into the chakra and feel it opening up to the sky above.
24. Visualize a violet or a purple light, softly bathing your crown chakra,
and gently harmonizing you with the rest of creation. Feel your 'oneness'
with all there is.
25. Rest in the awareness. See the seven colors, red, orange, yellow,
green, blue, indigo and violet, and feel the support, nourishment,
strength, love, truth, insight and the connectedness of the root, sacral,
solar plexus, heart, throat, third eye and crown chakras.
26. Bring your focus back to the rising and falling of your breath. Feel the
perfection of the moment and bask in your own perfection. You are
perfect in this very moment.
27. Continue focusing on the breath.
28. When you are ready, open your eyes and arise.

How to do Mindfulness Meditation for

Instant Stress-Relief
How to do Mindfulness of Body Meditation
Mindfulness of body meditation simply involves directing your awareness to your body.

The best aspect of this meditation is that it can be easily practiced throughout the day.
You are not restricted by having to find a quiet place, sitting down or closing your eyes.

Mindfulness during daily chores

When walking, be aware that you are walking, pay attention to the act of walking - to
your feet touching the ground, to the lift-off and landing, to the sensation in your legs, to
the stretch in your calves and thighs, and to the movement of your hands.

Try noticing as many things as possible, which are occurring on or inside your body,
during the act of walking.

Similarly when sitting, be fully aware of sitting, when standing of standing, when lying
down of lying down, when talking, of talking, when eating, of eating, and when sleeping,
of sleeping (kidding!).

Become aware of any and all sensations in the body. Pay close attention to them.

Start with any body part you like. Observe it for a while then move on to the adjacent
body part. This way cover your entire body at least once.

Don't be surprised at the difficulty in keeping the mind focused on these 'mundane'
activities when you first start mindful meditation. In the beginning, staying aware for
even 30 seconds at a stretch will be a big achievement.

But, rest assured that with time and practice, these periods of mindfulness will get
longer and better.

Mindfulness during sitting meditation

Apart from living more mindfully during the day, you can integrate the practice with
your meditation sitting.

Initiate the session with focusing on your breath for a couple of minutes.

Feel the breath moving in and out of your nostrils.

Concentrate on the exact area where the inhaled and exhaled air comes in contact with
your skin.

Then, move your attention to various parts of the body sequentially.

Start with the crown of your head, roll down to the sides and back, then along your face,
neck, shoulders, arms, hands, chest, stomach, back, covering the entire body until you
reach the soles of your feet.
At each juncture, discern any sensation in that area. Observe it and move on.

If you are unable to discern anything, spend a minute observing that body part before
shifting to the next one. Do not force yourself into feeling a sensation where there is
none. Simply watch intently for a while and then take your attention to another area.

After completing a head-to-toe movement, reverse and go back up the same way to the
crown of the head. Keep repeating for the entire duration of your 'sit.'

Once you get comfortable with the mindful awareness of the external sensations in your
body, you can bring the same awareness to your body's internal organs - heart, liver,
brain, lungs, bones and muscle.

How to do Mindfulness of Feelings

Meditation
Mindfulness of feelings meditation involves watching your feelings as an indifferent and
disinterested spectator instead of constantly judging and labeling them.

You wonder how is it possible to not label a feeling. After all, love is love and anger is
anger. When things don't go according to plan, one gets mighty frustrated...how can you
not feel the frustration at that time?

Well, the answer lies in breaking the connection between us and the reaction a
particular feeling generates in us.

Let me try and explain with an example.

Imagine a person watching a game of football. If I tell you that he is impartial to both
sides, do you think the outcome of the game will affect him in anyway?

I am sure that he will neither get elated nor dejected at any one team winning the game.

We have to adopt a similar attitude toward our feelings. We have to become an impartial
observer and stop indulging the 'nicer' ones or rejecting the 'unpleasant' ones.

When you sit for your meditation, embrace any feeling that arises in its pure form by
accepting the feeling just as it is, without developing a craving or an aversion toward it.

Refrain from classifying the feeling as good or bad, pleasant or unpleasant, enticing or
repugnant, rather, simply observe it for what it is.
Become aware of its intensity and duration and of any affects it has on your body. Does
it change your breath? Does it make you breathe quicker or slower? Does it cause
sensations anywhere?

You will notice that a 'weak' feeling quickly fades away, while a 'strong' one lingers and
may even overwhelm you, but even that cannot last forever and ultimately fades away.

No feeling, weak or strong, can stay permanently. It arises and falls. To be replaced by
another feeling, and then another.

Anger, hate, frustration, love, joy, happiness, guilt, sadness, envy - let these feelings
come and go.

Avoid getting swept away by the pleasant one and getting all worked up about
the unpleasant one. Treat them with equal dispassion.

The usual automatic reaction of craving or aversion to our feelings needs to be replaced
by mindful awareness. The less we fall prey to our 'auto-mode' of living, the more space
we will create for awareness to take root and flourish.

How to do Mindfulness of Mind

Meditation
"Don't chase after the past, don't seek the future; the past is gone, the
future hasn't come. But see clearly on the spot, the object which is
now, while finding and living in a still, unmoving state of mind" - The
Buddha
Mindfulness of mind meditation is one of the most challenging meditation and helps in
achieving what the buddhists call the sky-like nature of our mind, Rigpa.

When we sit for meditation, thoughts will arise. For most of us, they will arise
incessantly.

And by default they will either be connected to a future fantasy/expectation/plan or to a

past event/joy/regret/(insert a feeling of your choice).

It is the nature of mind to be anywhere but in the present. It is this very nature that we
need to tame by using mindfulness of mind meditation.

During meditation, when a thought pops us in your mind, identify it for what it is, a
thought, and let it go.
Do not engage with it and never let it set you adrift. Stay focused on the purpose of your
meditation - to mind your mind.

It may help to label the thought as 'thought about the future','thought about the
past','pure speculation,' or 'fantasy.'

Gradually, you will start discovering spaces between the thoughts, which will grow
larger with time. This is the thoughtless state that we need to cultivate.

With regular practice, one may experience the true nature of the mind - a vast expanse
of eternal continuity, where thoughts arise and fall like bubbles forming on the surface
of water.

You will come to the realization that our thoughts are not our mind, but only passing
fragments of mental activity.

Just as the sky can't be tainted by the numerous phenomena occurring in it - fierce dark
clouds, lightening, storms, rain, snow or hail, our true nature can't be stained by the
myriad thoughts that arise every moment in our minds.

Like the great waves arising on the surface of the ocean that leave the ocean itself
untouched, the storms raging on the surface of our lives have no significance at all to
our true nature.

As your practice strengthens, a profoundly calming sense of space, peace and light will
envelop you.

For maximum benefit, regularly practice this meditation with mindfulness of

body and feelings meditations.

How to do Mindfulness of Phenomena

Meditation?
"Better to understand for a single day the fleeting nature of things
than to live for a hundred years without such understanding. Better a
day with the vision of nirvana than a hundred years of blindness to the
truth" - The Dharmapada
Mindfulness of phenomena meditation, unlike the other three mindfulness meditations
discussed on this site, directs our attention to the external world.

Instead of going within and becoming aware of our body, feelings and mind, we move
out toward everything happening around us: forms, sounds, smells, seasons, day, night,
heat, cold, rain, sunshine.
Just as we observed the sensations in the body, our feelings and our thoughts earlier, we
now actively watch the phenomena.

Bring your full awareness to them. You will notice how all phenomena first appear, stay
for a while, and then disappear.

Reflect upon this transitory and illusory nature of theirs.

During the meditation, remind yourself of the fact that all phenomena are dependent-
arisings and hence lack any inherent existence - they take place when certain conditions
come together and cease to exist when those same conditions disappear.

Take for example, a heavy storm.

For the dark clouds to form, atmospheric temperature and pressure have to be
conducive and the right amount of moisture should be present; certain wind conditions
and other factors then result in lightening and rainfall.

But, as soon as these atmospheric conditions disappear, the sky clears up, leaving
behind no evidence of the raging storm.

If everything around us is, similarly, a dependent-arising and lacks any inherent

existence then what is there to cling to? What is to be liked and disliked?

Nothing exists by and in itself.

Please do not confuse this with nihilism - to say that a chair lying in front of you is empty
of inherent existence does not imply that it has no existence at all. You can surely use it
for sitting, or like me, for standing (my school teachers made me do that all the time).

What the statement does imply is that if you break the chair up into its constituent parts,
then would there be any chair left? All that would remain would be the four legs, the
seat, the back-rest and some nails. None of these individually could be called a chair.

Moreover, you can repeat the process with each individual part, further breaking them
down into even smaller parts.

This is as true for a storm as it is for a chair or for anything else in the universe,
including our own physical bodies.

Meditating upon the 'impermanent' existence of phenomena is a profoundly liberating

experience, where you find all your attachments slowly melting away.

The void left by the disappearing attachments is filled by divine grace, which hastens
our approach to the final destination.
It will be great if you combine mindfulness of phenomena meditation with the other
three mindfulness meditations of body, feelings and mind for maximum benefit.

Advanced Meditation Techniques

“When you are present, you can allow the mind to be as it is without
getting entangled in it. The mind in itself is a wonderful tool.
Dysfunction sets in when you seek yourself in it and mistake it for who
you are” - Eckhart Tolle

Samatha Meditation
"Though my view is as spacious as the sky, my actions and respect for
cause and effect are as fine as grains of flour" - Padmasambhava
How to do Samatha meditation?

There are 40 meditation techniques to practice Samatha, but I suggest you start with
the one below, which the Buddha also taught as the principal way to do Samatha
meditation.

Mindfulness of breathing or anapanasati is how you do it. Here are the steps:

 Sit in your normal meditation posture

 Straighten your back as if stacking one vertebrae on top of the other. Your spine
is the main conduit of your central nervous system, so it is important to keep it
erect
 Relax your shoulders and keep the head evenly balanced and tuck your chin
slightly inwards
 Let your tongue touch the palate
 Relax your face
 Close your eyes
 Focus your mind on the rising and falling of breath
 Specifically, bring attention to the small triangular area between your upper lip
and the nostrils and feel every in-breath and out-breath
 Whenever the mind wanders, gently bring it back to the awareness of the breath
flowing in and out
The practice calms the mind and increases concentration dramatically. This
steadfastness of the mind leads to the experience of spaciousness (one of the three
gateways we talked about in advanced meditation techniques).

And the moment of spaciousness is the healing moment in which vipassana (insight) can
occur.
It lays the foundation for Satipatthana meditation. As you develop your meditative
practice, focus on these two to have penetrating insights into the physical and mental
phenomena occurring in the world around us.

How to Meditate for Beginners - Beginner

Meditation
"So don't be in a hurry and try to push or rush your practice. Do your
meditation gently and gradually step by step. We must find our own
practice and persistently keep at it"
- Ajahn Chah

Anyone, anywhere, if he or she is still breathing (pun intended), can learn to do it in

less than five minutes.

Here is how:

 focus your attention at the tip of your nostrils

 observe the flow of air as you breathe in and out; as you breathe out, count the
number 'one' in your mind, then 'two' on your next out-breath and so-on
 do it for a set number of breaths, between 4 and 21
 repeat the exercise
 if your mind wanders, gently bring it back to focus on the breath again
 don't beat yourself up if the mind continually wanders - perfectly natural for it
to wander; it happens to everyone
 agitation and dullness will hamper your practice; be gentle and stay on their
lookout
 mindfulness and awareness will help your practice; watch your mind and
safeguard it from wandering
 remember to focus on the breathing and not on the numbers; if you find yourself
captivated by the numbers, then drop them
Breath is a useful tool for meditation, which can be used by anyone because it is non-
religious, unlike many mantra or invocation or imagery, one has no difficulty finding it
(I do hope so!), and it is an entirely natural process.

I would also like to introduce another beginner meditation, as taught by Paramhansa

Yogananda (the Autobiography of a Yogi).

This pre-supposes a belief in God, so if you are an atheist, feel free to skip it.

Alternatively, you could dedicate your prayer to the all-giving Nature around us.

 begin by offering God a prayer from your heart, expressing your devotion and
asking His blessings on your meditation
  tense and relax to remove all stress (similar to progressive muscle
relaxation mentioned earlier)
 inhale, tensing the whole body and clenching the fists. Relax all the body parts
at once and, as you do so, expel the breath through the mouth in a double
exhalation, "huh, huh"
 repeat this practice three to six times
 then forget the breath. Let it flow in and out naturally, of its own accord, as in
ordinary breathing
 focus attention at the spiritual eye (point between your eye brows) with the
eyelids half closed (or completely closed, if this is more comfortable to you)
 look upward, focusing the gaze and the attention as though looking out through
a point between the eyebrows (a person deep in concentration often "knits" his
brows at this spot)
 do not cross the eyes or strain them; the upward gaze comes naturally when one
is relaxed and calmly concentrated
 what is important is fixing the whole attention at the point between the
eyebrows
 this is the Christ Consciousness center, the seat of the single eye spoken of
by Jesus: "The light of the body is the eye: if therefore thine eye be single, thy
whole body shall be full of light" (Matthew 6:22)
 when the purpose of meditation is fulfilled, the devotee finds his consciousness
automatically concentrated at the spiritual eye, and he experiences, according
to his inner spiritual capacity, a state of joyous divine union with Spirit
 it takes deep concentration and calmness to behold the spiritual eye: a golden
halo surrounding a circle of blue, in the center of which palpitates a five-pointed
white star
 those who do see the spiritual eye should strive to penetrate it by deeper
concentration and by devoted prayer to God
 silently chant and pray to God, keeping the attention at the point between the
eyebrows, until you feel God's response as a calm, deep peace and inner joy
 daily practice should last at least thirty minutes in the morning and thirty
minutes at night
 the longer you sit, enjoying the state of meditative calm, the faster you will
progress spiritually
 carry into your daily activities the calmness you feel in meditation; that
calmness will help you to bring harmony and happiness into every sphere of
your life
The beginner meditation above, as given by Yogananda Paramhansa, and the breathing
meditation are great starting blocks to build your meditation practice upon.

Primordial Sound Meditation

"Let Om be the bow, mind the arrow, and higher consciousness the
target. Those who want enlightenment should reflect on the sound and
the meaning of Om. When the arrow is released from the bow, it goes
straight to the target." - Dhyana Bindu Upanishad
Paramhansa Yogananda, who popularized kriya yoga in the West, called Om, "The
creative voice of God, the vibration of the cosmic motor."
Before we discuss the various ways in which we can do primordial sound meditation,
here is how you pronounce Om or Aum.

The 'O' or 'AU' is said externally and the 'M' is allowed to reverberate internally.

The first half of 'O' or 'A' starts in the chest at the anahata chakra, moves upward with
the second half of 'O' or 'U' to the vishuddha chakra in the throat and ends with 'M'
vibrating the ajna and sahasra chakras in the head.

Three ways in which you can practice primordial sound meditation are:

Steven Sturgess' technique

Steven mentioned a very simple way of practicing Om meditation in his Yoga Book.

 chant Om aloud for ten minutes,

 chant Om in a whisper for the next ten minutes, and then
 mentally chant Om for another ten minutes
Finally, be still and meditate on the spiritual eye (the point between the eyebrows).

Surrender yourself to the vibrations of Om and feel your awareness expand.

Paramhansa Yogananda's technique

The author of the bestselling Autobiography of a Yogi illustrates how to do primordial

sound meditation in a yogic way.

 close yourself to outside distractions by covering your eyes and ears

 place your thumbs over the ear openings, little fingers over the lowered eyelids
and the remaining fingers on the forehead
 turn eyeballs upward and inward, converging your gaze at the central point in
the forehead, slightly above and in-between the eyebrows
 mentally chant Om, Om... without making any sound or moving the tongue
 lookout for any sound you may hear
 focus all your attention on listening to any vibrations emanating within
 become one with them
Keep a small bench to support your elbows if you feel tired. It is important that you keep
your ears and eyes covered at all times while doing this meditation.

In time, you will start to discern the physical vibrations first followed by the astral
vibrations and then finally the sound of Om resonating like a mighty ocean.

What are the different vibrations that one can expect to hear?
Different cerebra-spinal centers or chakras emit different vibrations. For example,
the coccygeal (mooladhara) chakra at the base of the spine emits a humming sound.
The sacral centre or the swadhishthana chakra has a flute-like sound. Lumber centre
(manipura chakra) sounds like a harp and the dorsal centre (anahata chakra) has
a bell-like sound.

Cervical (vishuddha chakra) sounds like rushing water and the medulla oblongata
(ajna chakra) is the symphony of all sounds together.

Do this meditation for 10 minutes in the morning and for 20 minutes before sleeping.

Regular practice will instill in you a deep calmness and great intuitive ability, which in
turn will help in dealing with life situations better.

Ancient beej mantra technique as popularized by Deepak Chopra

This meditation involves chanting of "Om beej (seed) mantra namah!"

The beej or the seed mantra is derived from the sound of each individual's nakshatra-
pada. Nakshatra is one of the 27 sectors along the ecliptic covering 13 degrees and 20
minutes, while pada is one quarter of the nakshatra covering 3 degrees and 20 minutes.

The position of the moon at the time of a person's birth determines his or her nakshatra-
pada, thus making the seed mantra unique to that person.

The sound of the nakshatra-pada is suffixed with 'm' to arrive at the individual's own
primordial sound mantra.

You can find your nakshatra here (link opens in new window) by entering your date,
time and place of birth.

Once you have your nakshatra ready, all you need is your pada to derive
your beej mantra. Look at the start and end times mentioned along with
your nakshatra and divide the period between the two into four equal quarters. Then
check for the quartile in which your particular time of birth falls. This will be your pada.

Now use this table to find your own unique beej mantra.

Pada Pada
# Name Pada 3 Pada 4
1 2
1 Ashwini Chu Che Cho La
2 Bharani Li Lu Le Lo
3 Kritika A I U E
4 Rohini O Va/Ba Vi/Bi Vu/Bu
5 Mrigashīrsha Ve/Be Vo/Bo Ka Ke
6 Ārdrā Ku Gha Ng/Na Chha
 7 Punarvasu Ke Ko Ha Hi
8 Pushya Hu He Ho Da
9 Āshleshā Di Du De Do
1
Maghā Ma Mi Mu Me
0
1
Pūrva Phalgunī Mo Ta Ti Tu
1
1
Uttara Phalgunī Te To Pa Pi
2
1
Hasta Pu Sha Na Tha
3
1
Chitra Pe Po Ra Ri
4
1
Svātī Ru Re Ro Ta
5
1
Viśākhā Ti Tu Te To
6
1
Anurādhā Na Ni Nu Ne
7
1
Jyeshtha No Ya Yi Yu
8
1
Mula Ye Yo Bha Bhi
9
2 Bha/
Pūrva Ashādhā Bhu Dha Dha
0 Pha
2
Uttara Aṣāḍhā Bhe Bho Ja Ji
1
2 Je/ Gha/
Śrāvaṇa Ju/Khi Jo/Khe
2 Khu Kho
2 Śrāviṣṭha or
Ga Gi Gu Ge
3 Dhanishta
2
Shatabhisha Go Sa Si Su
4
2
Pūrva Bhādrapadā Se So Da Di
5
2
Uttara Bhādrapadā Du Tha Jha Da/Tra
6
2
Revati De Do Cha Chi
7
For example, if you were born in New York City on January 1, 1970 at 5.30pm, your
nakshatra will be Chitra and pada will be 2, making your seed mantra Po and your
personal primordial sound meditation mantra: Om Pom Namah!

Begin your meditation with:

 observing a minute of silence with closed eyes

 start chanting the mantra gently for 10-15 minutes
 finish by sitting still for a couple of minutes with no chanting toward the end
Primordial sound meditation, like all other meditations, needs to be done effortlessly
without taxing yourself either physically or mentally.
The idea is not to force yourself into chanting the mantra in a set fashion or at a certain
pace. Let the tempo of the mantra flow naturally - it may be long or short, fast or slow,
loud or soft.

Do not resist any thoughts that may flood your consciousness and distract you from the
chanting. Let them come and go.

Just be one with whatever you experience.

There are people who believe in charging money for giving you your beej mantra. I, on
the other hand, believe that something as divine and as natural as the primordial sound
meditation should be free and available to all.

Mantra Meditation
"Bijakshara (seed-letter) is the supreme Bindu (point/center). Nada
(spiritual sound) is above it. When that Nada ceases along with the
letter, the Nada-less is the supreme state"
- Dhyana Bindu Upanishad
Mantra meditation is the basis of arguably the most well-known form of meditation in
the West, Transcendental Meditation (TM).

Mantra comes from ancient Sanskrit and can be literally translated as 'instrument of
thought.'

The most basic mantra is Om (Aum), which in Hinduism is known to be the source of all
mantras.

Om is believed to be the primordial or the 'first' sound of the universe generated by the
cosmic vibration that resulted in all creation (think Big Bang). The Bible also says...the
beginning came from the word.

Just like our thoughts, words are a form of energy, which is quite evident in their
palpable frequency and vibrations. Words carry within them the seeds of creation and
are a powerful force for bringing into existence that which only exists in the ethereal
plane.

What is a mantra?

A mantra is a word or phrase whose recital raises the level of consciousness by bringing
about greater awareness. It opens the doorway to a deeper understanding of the self
and of the laws of nature.
Buddhists use the recitation of verses as a way of cultivating an awareness of the
qualities of the Buddha. Followers of the 13th century Japanese Buddhist monk,
Nichiren Daishonin, chant Nam Myōhō Renge Kyō (Lotus Sutra) as the exclusive
means to attain enlightenment.

It is understood that through mantra repetition, the practitioner attains unity with the
chosen deity or principal idea of the mantra. The vibrations and sounds of the mantra
awaken the spiritual life force and
stimulate the chakras of the practitioner.

What mantra to use?

Any verse from the holy texts like the Bible, Quran, Adi Granth, Vedas, Upanishads,
Yoga Sutra and others is considered powerful enough to be repeated to great effect, and
can be used for mantra meditation.

A few examples are listed below:

 Ma-ra-na-tha
The word Maranatha is the final instruction of St. Paul's teachings to
the Corinthians. It is also St. John's final instruction in the Book of Revelations.
Thus, the last word, the final teaching of the entire Christian Bible is
"Maranatha," which is Aramaic for "Come Lord"
 Allah Hu
It is the traditional Sufi chant meaning "God is"
 Asato mā sad gamaya,
Tamaso mā jyotir gamaya,
mṛtyor mā amṛtaṁ gamaya
Oṁ śānti śānti śāntiḥ

From ignorance, lead me to truth;

From darkness, lead me to light;
From death, lead me to immortality
Om peace, peace, peace
 Sarve bhavantu sukhinaḥ
Sarve santu nirāmayāḥ
Sarve bhadrāṇi paśyantu
Mā kaścit duḥkha bhāgbhavet

May all be happy. May all be healthy.

May we all experience what is good, and let no one suffer
 Om mani padme hum
There are various interpretations of this Buddhist mantra, but according to
the XIV Dalia Lama, it means "in dependence on the practice of a path, which
is an indivisible union of method and wisdom, you can transform your impure
body, speech, and mind into the pure exalted body, speech, and mind of a
Buddha"
 Ek Om Kar, Sat Nam, Karta Purkh, Nirbhao, Nirvair, Akaal moort, Ajuni, Sai
Bhang, Gur Prasad
 Sikhism's mool mantra translates into One God, the true name, the creator,
without fear, without hatred, timeless, self-existent, made known by the Guru
The word or phrase used for doing mantra meditation need not have a deeper meaning
or be significant in any way.

Practitioners of transcendental meditation use monosyllables like ing, im, aing, aim,
shring, shrim, shiam and shiama to do meditation.

Every person born in this world has a unique sound associated with them.
This beej (seed) mantra is derived from the sound of each individual's nakshatra-pada.

Knowledge of the nakshatra-pada allows one to create a mantra unique to the individual
and one that is in harmony with the universal forces.

Your can find your own personal beej mantra on the primordial sound
meditation page.

How to do mantra meditation?

Once you have decided upon the mantra to use for your meditation, begin your session
with:

 observing a minute of silence with closed eyes

 start chanting the mantra gently for 10-15 minutes
 finish by sitting still for a couple of minutes with no chanting toward the end
It is recommended to do mantra meditation for 15-20 minutes twice a day.

Body Scanning Meditation

"I say unto you: The body is your greatest friend. Take care of your
body" - Osho
The body scanning meditation technique is great for beginners as it quickly re-
establishes the lost link to the body.

We spend so much time locked up in our heads that we barely pay attention to our
body's needs.

At least not until its too late and only after having fallen prey to a disease.

Paying close attention to the body on a regular basis allows it to express itself. This
ability to express calms and relaxes the body and leads to self-healing.
The natural state of the body is that of homeostasis and it is fully capable of achieving it
on its own.

All we need to do is to become friendly toward it and start looking after its needs.

One easy way of achieving this is by doing body scanning meditation. It has two slight
variants, but you can do both together, if you so like.

This is how you do it:

 Start at the crown of your head and focus all your attention on what you feel or
do not feel there
 Take your time, waiting to see if there is something going on which you have
never really bothered to observe earlier - a pulse, a tightness or an itchiness?
 Do not attempt to 'find' something, just simply observe with full
attention. And whatever you find, keep observing without letting your mind run
wild with speculation
 If you don't find anything even after a couple of minutes of observation, it is
perfectly OK. Move on
 Shift the focus down to your face starting with your forehead. How does the skin
on the forehead feel? Is it tight or relaxed? Rough or smooth? Warm or cold?
Any tingling sensation, numbness, or any pulse?
 Move to your eye-lids, cheeks, lips, chin, neck, shoulders and all the way down
to your toes
 Try and notice the smallest sensation but don't get 'caught up' in it. There is no
room for speculation here. No craving and no aversion to whatever you
experience
 Just observation. Pure presence
It will be difficult, but if you persist, you will get the hang of it.

The other variant of body scanning meditation involves a sequential contraction and
relaxation of specific muscle groups throughout the body.

Start at the crown of your head again and pull the skin/muscles there to the back of your
head. Feel the stretch. Then relax and observe the sensations. Do the same with your
forehead, cheeks, jaws and so on till you reach the toes.

Inhale, contract, exhale and relax.

Each time paying careful attention to the sensations in the body parts, prior to
contraction, during contraction, during relaxation and post relaxation.

Satipatthana Meditation
"Whatever perceptions arise, you should be like a little child going into
a beautifully decorated temple; he looks, but grasping does not enter
into his perception at all" - Dudjom Rinpoche
Satipatthana meditation focuses exclusively on cultivating mindfulness. On our capacity
to attend to our experience in the present moment.

The word Sati derives from the Sanskrit Smriti, meaning 'to remember,' but here it
signifies 'presence of mind, attentiveness to the present, awareness, wakefulness and
heedfulness,' instead of the literal 'memory of the past.'

Patthana means close, firm and steadfast establishment, or application.

Combining the two results in 'steadfast mindfulness.'

The Buddha spoke of it as a direct path to the attainment of enlightenment. Though

simple, it remains a powerful tool in unlocking the secrets of existence and delivering us
from suffering.

Some practitioners maintain that while other forms of meditation develop concentration
(Samatha) and insight (Vipassana) sequentially, Satipatthana meditation manifests
both these faculties simultaneously.

According to them, in Satipatthana, the act of paying attention to each moment of

experience fixes the mind firmly on the object. This continuous attention to the object,
even when the object itself is constantly changing, stabilizes the mind in concentration,
while the observation of the constantly changing object brings about clear insight into
its impermanent nature.

These debates over subtle nuances between different techniques are always lost on a
layperson like me. I just believe in doing what one understands best. In the end, all
paths lead to the same final destination. What is important is to pick one and then keep
walking on it until you reach the goal.

The 'four foundations of mindfulness' are body, feelings, mind and phenomena.

A few key principles of the practice are worth bearing in mind:

Grasping the object

You have to firmly grasp the object of observation and your mind should not be sluggish,
casual or lagging behind. It should attack the object of observation in the same moment
it arises.

Covering the object

The observing mind must totally envelop the object of observation, noting it in its
entirety. Instead of just a part of the object being observed, the object should be noted
from the beginning through the middle to its end.

Continuity

Awareness or mindfulness of the arising objects of observation should be continuous in

one unbroken chain. One moment of mindfulness leading to the next moment of
mindfulness in a sustained manner.

Since in the beginning, it is easy for the unpracticed mind to grasp coarser objects
(bodily sensations) compared to finer ones (thoughts, emotions), it is best to start
with mindfulness of body meditation.

As the name suggests, the meditation makes you acutely aware of the different
sensations occurring in your body at all times.

Once you are firmly established in Satipatthana with regard to bodily sensations, you
should apply the same level of awareness to your feelings, mind and phenomena.

Through Satipatthana meditation, the meditator is required to bring an energetic and

enthusiastic awareness to each and every movement of his or her physical and mental
existence.

That kind of awareness is essential to having penetrating insight into the physical and
mental phenomena which make up our existence.

Chakra Meditation Technique

"What lies behind us and what lies before us are tiny matters
compared to what lies within us" - Ralph Waldo Emerson
Chakra meditation technique focuses on the nerve centers or energy vortices within the
body that regulate our physical, mental and emotional well-being.

Meditating on the chakras regularly cleanses and balances them. This balancing
brings inner poise and unlocks hidden reserves of energy within us.

Chakras, Sanskrit for wheel, are quite literally whirling vortices of life-force that lie
along the body's energy pathways. While they do correspond to certain glands, plexuses
or organs in the physical body, they are essentially centers of spiritual consciousness
along the first sheath or pranamaya kosh of the astral body (click to learn more about
the three bodies).

There are seven main chakras centered around the base of your spine (who you are),
lower abdomen (how you feel), above the navel (what you do), heart (how you love),
throat (what you say), forehead (what you know) and crown of the head (how you
connect with the universe or higher power).

Then there are the minor chakras - significant ones being the plantar chakra (sole of
each foot), hand chakra (palms), tortoise chakra (upper sternum) and moon chakra
(above your palate).

Chakras are often depicted as lotus flowers - a powerful symbol in Indian tradition
symbolizing the yearning and movement from the gross to the subtle.

Similar to the lotus flower, which grows in muddy waters but strives toward sunlight, a
meditator aspires for enlightenment while rooted in the illusory world of maya.

The table below lists the properties of the seven main chakras to help you better
practice the chakra meditation technique.

Your Chakra Guide

Peta Elemen
Chakra Located Color Influences Meditation Develops
ls t
Legs, lower Grounded attitude,
Mooladhara/
Base of spine 4 Red Earth intestine, Feeling of security,
Root
coccygeal plexus Steadiness of mind
Sex organs,
Swadhishthana/ Lower Orang Emotions, Creative
6 Water bladder, sacral
Sacral abdomen e Impulse
plexus
Stomach,
Manipura/ Solar Above the Self-esteem, Ability to
10 Yellow Fire pancreas, celiac
plexus navel take action
plexus
Centre of the Heart, lungs, Love, Compassion,
Anahata/Heart 12 Green Air
chest cardiac plexus Empathy
Vishuddha/ Throat, neck, Communication,
Throat 16 Blue Ether
Throat pharyngeal plexus Manifesting creativity
In between Pituitary and
Ajna/Third-eye and above 2 Indigo 'Light' Pineal glands, Intuition, Intellect
brows carotid plexus
Sahasrara/ Crown of the 'Though Brain, cerebral Insight, Divinity,
1000 Violet
Crown head t' cortex Enlightenment

Basic Chakra Meditation Technique

 Sit in your normal meditation posture

 Ensure your back is erect by straightening it as if stacking one vertebrae on top of the
other
 Relax your shoulders and keep the head evenly balanced and tuck your chin slightly
inwards
 Let your tongue touch the palate
  Relax your face
 Close your eyes
 Bring attention to the base of your spine, mooladhara or root chakra and visualize a
four petalled, red lotus flower
 Move your attention to the swadhishthana or sacral chakra and visualize an orange
colored six petalled lotus flower
 Moving up to the manipura or solar plexus chakra, see a yellow lotus with ten petals
 Anahata or heart chakra has a twelve petalled green lotus
 Visualize a blue lotus with sixteen petals at your vishuddha or throat chakra
 Ajna or third eye chakra has a two petalled lotus of deep blue/indigo color
 Sahasara or crown chakra has a thousand ('infinite') petalled lotus at the top of the
head. Visualize it in violet color
Finally, if you start feeling vulnerable, you may wish to visualize the closing of the petals
in each of the chakras before ending your meditation.

First Chakra Meditation

"Visualize the quintessence of earth. Its symbol is a yellow square
bearing the mantra LAM as its secret seed. Place the image of this four
petalled lotus in the heart while restraining the prana and mind for
two and half hours. By the practice of this meditation, one conquers
the element Earth" - Gheranda Samhita

First chakra meditation is where your spiritual journey starts. The first or root or
mooladhara or muladhara chakra signifies root or base support.

Like a tree well anchored to the earth through its roots, we can weather life's storms
better if we have a strong and open 1st chakra.
The color of the chakra is red and it represents our actual, physical connection to the
Earth. The chakra releases energy downward, like a lightening bolt, while at the same
time draws energy upward from the core of the planet. As a result, you feel safe, secure
and grounded.

The first chakra is also where the coiled up kundalini energy resides. I will not go into
the details here as our current topic does not warrant a discussion of kundalini. We will
discuss it another place another time.

A balanced first chakra manifests as a being with a healthy physical body, well-adjusted
to the family and community environment. Such a person will be diligent, organized and
prudent with finances.

A blocked chakra would show up as anxiety, dissociative behavior, poor finances,

indecisiveness and problems with career and relationships. An overactive chakra, on the
other hand, can lead to workaholism, greed, hoarding, addictions and a complete
disconnect from the spiritual side of life.

The different first chakra meditations listed below will help activate and balance your
root chakra.

Awaken the Mooladhara Chakra

 Sit comfortably in your normal meditation posture

 Feel your pelvic bones anchored to the earth
 Visualize a red spinning chakra at the base of your spine
 Next imagine a beam of red light leaving your chakra and reaching the centre of the
Earth
 Imagine the centre beaming back the energy to your chakra establishing a two-way
flow that energizes your root chakra
 Keep meditating on this exchange and let yourself relax into a feeling of safety and
security
LAM Meditation

The seed sound or mantra of the Earth element is LAM (pronounced as hum). Chanting
this mantra helps activate the chakra.

 Sit comfortably in your normal meditation posture

 Prop the image at the top of this page in front of you, slightly below eye level
 With half-closed eyes gaze at the petal in the top right hand corner and move your
attention clockwise
 After a few rotations, move over to the yellow square which represents the four corners
of the Earth
 Focus on the elephant next, signifying strength and stability, followed by the mantra
written in the Devanagiri script
 Chant LAM silently as you continue to gaze upon it
 Now look at the triangle whose three points represent
the ida, pingala and sushumna energy channels (nadis)
 End the meditation by gazing at the symbol of kundalini energy (coiled snake) at the
bottom
Gaia Meditation

 Sit comfortably in your normal meditation posture

 Make Prithvi (Earth) Mudra by resting the back of your hands on your knees or thighs
and joining your ring finger with the respective thumb
 Ensure your back is erect by straightening it as if stacking one vertebrae on top of the
other
 Relax your shoulders and keep the head evenly balanced and tuck your chin slightly
inwards
 Close your eyes
 Feel a sense of grounding by rooting yourself to the earth
 Submerge into it and become like a mountain - steadfast and unshakeable
 Mindfully nurture the feeling of firmness and stability
 Do it for at least 20 minutes
The minor plantar chakras, which are located at the soles of our feet, are considered
part of the root or mooladhara chakra. An out-of-sync plantar chakra can lead to the
feeling of being "spaced-out."

To restore balance to the plantar chakra, and by extension to the root chakra, try
doing walking meditation.

Even though the temptation to start doing the higher chakras' meditation will be huge, I
suggest you focus on starting with the first chakra meditation and then slowly build your
practice toward the higher meditations.

Second Chakra Meditation

"Visualize the quintessence of water as a divine nectar which is white
as a jasmine flower or a conch shell. Fix the consciousness on the
Water element; it will destroy all sorrows" - Gheranda Samhita

Second chakra meditation pertains to your passion chakra. The sacral chakra,
or swadhishthana chakra, is the 'dwelling place of the self' and is filled with flowing,
moving energy.

Its element being water, it represents your connection to your emotions and creative
impulses.

The color of the chakra is orange and the lotus flower symbolic of the chakra has six
petals.

A blocked or unbalanced second chakra could lead to an inability to experience life's

sweetness or to hedonism. Both have negative consequences.

While it is important to be in touch with your feelings, you are not your feelings, so an
excessive attachment to them also turns counter-productive.

Feelings, like thoughts, are events that arise and fall within us, but they are not us. They
simply do not define us. The whole purpose of meditation is to rise above our incorrect
identification with our thoughts and feelings.
But, the intensity of strong emotions can be quite addictive. And hard to let go in spite of
best intentions.

Try mindfulness as an antidote. I promise it will do wonders!

Swadhishthana chakra is the origin of all emotions and governs the body's liquids -
blood, lymph, mucus, semen, urine and saliva. Problems with the chakra can lead to
arteriosclerosis, varicose veins, menstrual problems, PMS and impotence.

Graceful, lithe and flowing bodies show the positive effects of having an open, balanced
second chakra. Clumsy, accident-prone movements are a reflection of the opposite.

The sacral chakra is also the seat of sexuality, hence a gentle warning - misguided work
on the chakra in the hope of becoming a sex god or goddess will be self-defeating!

Rather devoting yourself to correctly channeling this most potent form of energy
available will turn it into a force of awareness. Its immense power will serve your best
interests by becoming a tool of liberation from worldly suffering.

The following second chakra meditations will help you activate and balance your
passion/sacral chakra.

Awaken the Swadhishthana Chakra

 Sit comfortably in your normal meditation posture

 Visualize an orange spinning chakra in the lower abdomen below the navel
 Imagine a circle of orange light emanating from your chakra and spreading to the rest
of your body in wave like ripples
 Feel a sense of warmth enveloping the whole body, starting with the genital area and
then radiating out
 Keep meditating on these 'waves of warmth' and allow yourself to let go and flow like
water
 Do it for 20-30 minutes
VAM Meditation

The seed sound or mantra of the Water element is VAM (pronounced as hum). Chanting
this mantra helps activate the chakra.

 Sit comfortably in your normal meditation posture

 Prop the image at the top of this page in front of you, slightly below eye level
 With half-closed eyes gaze at the lotus petals at the outer edge of the picture in a
clockwise fashion
 After a few rotations, move attention inward to the big circle
 Notice the crescent shaped moon in the lower half of the circle - moon controls water
on our planet and causes tides
 The crocodile symbolizes river Ganges
 Look at the bija sound - VAM, and start chanting it silently as you continue to gaze upon
it
  Meditate for 20-30 minutes
Kamal or Lotus Meditation

 Sit comfortably in your normal meditation posture

 Make Varun (Water) Mudra by resting the back of your hands on your knees or thighs
and joining your little finger with the respective thumb
 Ensure your back is erect by straightening it as if stacking one vertebrae on top of the
other
 Relax your shoulders and keep the head evenly balanced and tuck your chin slightly
inwards
 Close your eyes
 Meditate upon the qualities of water - fluidity, clarity, adaptability
 Think of the lotus flower and its unique attributes - grows in mud, but stays unsullied;
surrounded by water yet remains untouched by it; spectacular bloom produced by
sludge
 Dwell upon and imbibe the essential quality of both - carrying or co-existing with
impurities yet retaining their pure nature
 Ignore any thoughts that arise and remain mindful of the above qualities
 Do the meditation for 30 minutes
You may be wondering why the lotus meditation is specifically linked to the second
chakra meditation.

It is true that while every chakra is symbolized by the lotus flower, the swadhishthana
chakra, whose element is water, medium essential for the growth of a lotus flower, has a
special affinity to it. That is why, lotus meditation helps activate the second chakra
quickly.

Guided instructions, as provided in passion chakra guided meditation, can be an

easier way of doing second chakra meditation.

Third Chakra Meditation

"Manipura chakra is as radiant and bright as the sun dominating the
dawn. Draw in the prana and hold it here while meditating on the fire
element for two hours. The meditation dispels the deeply ingrained
fear of death" - Gheranda Samhita

Third chakra meditation activates and opens your power chakra.

Also called the manipura (city of jewels) chakra, it is the seat of your self and sense of
unique identity.

This is the place from where you project your power and charisma into the world.

Fire is the element of the third chakra signifying change or, more aptly, transformation.

Just as fire transforms solid into liquid and liquid into gas, the inner fire helps you
transform your life and your world.

Yellow, the color of fire and sun, is the color of the third or solar plexus chakra. A ten
petalled lotus is the aureate symbol of the third chakra.

A blocked third chakra could lead to low self-esteem, hyper-sensitivity to criticism and
attention seeking behavior. The resultant indecisiveness, poor self-confidence and self-
image, and fear of rejection can prevent you from accomplishing important tasks and
turning dreams into reality.
On the other hand, an overactive solar plexus chakra can turn you into an arrogant, self-
centered power grabber. You end up chasing name and fame to the exclusion of
everything else. Soon enough the 'my way or the highway' lifestyle inevitably results in
dysfunctional relationships and high levels of stress.

Hypertension, ulcers, insomnia, muscle spasms are some health disorders related to an
overloaded third chakra. Sluggishness, poor appetite and digestion, chronic fatigue and
weak muscle strength indicate a weakened power chakra.

The following third chakra meditations will help you awaken, align and balance your
solar plexus chakra. Do them to re-kindle the 'fire in your belly.'

Awaken the Manipura Chakra

 Sit comfortably in your normal meditation posture

 Visualize a bright yellow chakra spinning between the navel and the base of the
sternum, like a radiant internal sun
 Imagine this internal sun nourishing your digestive organs by soaking them with yellow,
energizing light just like the external sun nourishes all life on earth
 Connect the two suns through the crown of your head
 Visualize the energy transfer between the two making your chakra spin faster
 Meditate on this 'exchange of fire' and feel a sense of benevolent power and confidence
 Gently open your eyes after 30 minutes
RAM Meditation

The seed sound or mantra of the Fire element is RAM (pronounced as rum). Chanting
this mantra helps activate the chakra.

 Sit comfortably in your normal meditation posture

 Prop the image at the top of this page in front of you, slightly below eye level
 With half-closed eyes gaze at the ten petalled, blue lotus at the outer edge of the
picture in a clockwise fashion
 After a few rotations, move attention to the downward pointing triangle that symbolizes
fire
 Now focus on the ram below the triangle denoting head-butting strength and stamina
 Silently chant the beej mantra, RAM
 Meditate for 20 to 30 minutes
Agni or Fire Meditation

 Sit comfortably in your normal meditation posture

 Make Agni (Fire) Mudra by closing your fists (release the thumbs) and resting them on
your knees or thighs with thumbs pointing straight up (similar to the thumbs-up sign)
 Straighten the back and relax your shoulders
 Keep the head evenly balanced and tuck your chin slightly inwards
 Close your eyes
 Visualize a fire - if you need an aid, light a candle in front of you and gaze at it with
half-closed eyes
 Meditate upon the purifying and transforming qualities of fire
 Make an offering of your past memories, present realities and future dreams to the fire
 Feel unburdened of the past baggage and current and future anxieties
  Allow the energy and ideas that will help you take action and manifest your desired
reality to come to you
 End the meditation after 30 minutes
Third chakra meditation on the manipura chakra endows you with the power to lead
with authority and to command, organize and manage successfully. It is essential to
leading a healthy, long and productive life.

Fourth Chakra Meditation

"The quintessence of air is to be visualized as a glowing speck of
smoky grey, symbolized by the mantra Yam. Deep meditation here gives
one control over the Air element" - Gheranda Samhita

Fourth chakra meditation builds a bridge between your physical and spiritual
dimensions by activating and opening your heart or love chakra.

The Sanskrit name for the chakra is Anahata or 'un-struck' - some scholars call it the
place of the unstruck sound because 'the heart sings without having to be played.'

Located in the middle of the chakra system, it leads to a step-change from the
'grounded,' three lower chakras to the 'lofty,' three higher chakras.

Even the element of the Fourth chakra, Air, is 'subtle' and invisible compared to its
'grosser' companions Earth, Water and Fire from the lower chakras. Prana or the vital
life-force resides in the heart chakra.
The color of nature, Green, is the color of the chakra, and a twelve petalled lotus in the
centre of the chest guards the chakra's beej mantra, Yam.

Anahata chakra controls heart and lungs as well as shoulders, arms and chest. An
unbalanced chakra could lead to coronary conditions, bronchitis, asthma, shoulder and
upper back pain and even lung and breast cancer.

All love and compassion is experienced from your anahata or heart chakra.

A blockage here could result in withdrawal from people and from real connection. It
makes you judgmental and shy away from intimacy. It bars the connection between your
body and your mind and may even arrest your spiritual connection with God or the
higher power.

On the other hand, an overactive heart chakra may find you stuck in a one-sided,
dysfunctional relationship where you have lost all your sense of individuality and
independence.

The following fourth chakra meditations will help you unplug your heart chakra and get
a 'change of air' to bring your life back into balance.

Awaken the Anahata Chakra

 Sit comfortably in your normal meditation posture

 Visualize an emerald-green chakra spinning slowly in the centre of your chest
 Imagine the chakra radiating a circle of green light that fills your chest and melts away
all the hardness
 Feel warm waves of love and compassion emanating from the chakra filling up your
whole body
 Meditate like this for 20-30 minutes
YAM Meditation

The beej sound or mantra of the Air element is YAM (pronounced as yum). Chanting this
mantra helps activate the chakra.

 Sit comfortably in your normal meditation posture

 Prop the image at the top of this page in front of you, slightly below eye level
 With half-closed eyes gaze at the twelve red petals at the outer edge of the picture in a
clockwise fashion
 After a few rotations, move attention to the six-pointed star referring to the six
directions - up, down, forward, backward, left and right. The two triangles symbolize
Shiv and Shakti
 Next look at the kasturi mrig or musk deer, who according to Indian legend vainly
searches around for the scent coming from his own body - akin to our futile search for
happiness that already exists within our heart
 Silently chant the seed mantra, YAM
 Meditate for 20 to 30 minutes
Vaayu or Air Meditation
  Sit comfortably in your normal meditation posture
 Make Vaayu (Air) Mudra by folding the index finger to the base of the thumb, and press
the back of the middle phalange with the thumb. Keep the other three fingers straight

 Straighten the back and relax your shoulders

 Keep the head evenly balanced and tuck your chin slightly inwards
 Close your eyes
 Visualize free flowing air - better still, sit outdoors or close to a window where you can
feel the breeze on your skin
 Let go of all hurt, negative emotions, shame, guilt, bitterness and offer them to the
element Air
 Imagine the air blowing them away to the four corners of the world
 Feel unburdened of the baggage and experience an 'airy' lightness
 Visualize a dropping of all mental limitations and an unshackling of your spirit - let your
spirit soar
 Continue meditating for at least 20 minutes
Fourth chakra meditation on the anahata chakra opens your heart and prepares you
for metta or 'loving kindness' meditation - one of the most important Buddhist
meditation practices.

Following external instructions, as provided in heart chakra guided meditation, can

be an easier way of doing fourth chakra meditation.

Fifth Chakra Meditation

"One should speak the truth and speak it pleasantly; one should not
speak the truth in an unpleasant manner nor should speak untruth
because it is pleasing; this is the eternal law" - Manu

Fifth chakra meditation focuses on the Vishuddha or throat chakra - first of the three
spiritual chakras in our body.

Vishuddha in Sanskrit means "pure." It is the seat of our truth. Of who we are and what
we say.

Ether or space is the element associated with the fifth chakra. The pure medium through
which sound travels. For Hindus, space contains the entire universe in its womb. And
the primordial sound, OM, is what brought the whole existence into being (think Big
Bang).

The color of the chakra is Blue and a sixteen petalled lotus signifying Vani, goddess of
speech, symbolizes the chakra.

Vishuddha chakra controls mouth, tongue, throat, ears and neck. An unbalanced chakra
could lead to laryngitis, throat problems, eating disorders, tinnitus and hearing loss.

Negative habits like gossiping , substance abuse, over-eating and obsessive behavior are
usually a result of an imbalance in the throat chakra. It could also stymie your ability to
communicate, thus frustrating your ability to take a stand and realize your dreams.
An overactive chakra will make you a loquacious, poor listener who ends up alienating
people due to his or her incessant chatter.

The following fifth chakra meditations will help you activate and balance your throat
chakra while working with 'ether' in bringing an optimal balance between speech and
silence into your life.

Awaken the Vishuddha Chakra

 Sit comfortably in your normal meditation posture

 Visualize a sapphire-blue chakra spinning slowly inside your throat
 Imagine a widening circle of blue light that fills your throat, mouth and chest
 Notice the silence by becoming mindful of the silence pervading inside and around you
 Meditate like this for at least 20 minutes
HAM Meditation

The beej sound or mantra of the Ether element is HAM (pronounced as hum). Chanting
this mantra helps activate the chakra.

 Sit comfortably in your normal meditation posture

 Prop the image at the top of this page in front of you, slightly below eye level
 With half-closed eyes, gaze at the sixteen blue petals at the outer edge of the picture in
a clockwise fashion
 After a few rotations, move to the downward pointing triangle that symbolizes lower
chakra energies moving up to the higher chakras
 Next, look at the circle inside the triangle representing a sacred void beyond the
elements - this void is pregnant with infinite possibilities for creation
 The seven-trunk elephant connects the earth to the heaven
 Look up to the seed mantra, HAM, and start chanting it silently
 Meditate for 20 to 30 minutes
Aakash or Ether Meditation

 Sit comfortably in your normal meditation posture

 Make Jnana Mudra by touching the tip of the index finger to the respective thumb and
keeping the other three fingers straight
 Straighten the back and relax your shoulders
 Keep the head evenly balanced and tuck your chin slightly inwards
 Close your eyes
 Visualize a clear, blue sky - better still, sit close to a window where you can have an
unobstructed view of the sky outside
 Take a few deep breaths and focus attention on every inhalation and exhalation
 Starting with the bottom half of your body, feel an expansion as you inhale - repeat with
the top half, front and back
 With every inhalation, expand your boundaries and feel the ether pervading in every
nook and cranny of your body
 Visualize a dissolution of physical boundaries and 'oneness' with the universe
 Continue meditating for 30 minutes
Fifth chakra meditation on the vishuddha chakra calms the body and mind, and opens
the gates to liberation.
Following external instructions, as provided in throat chakra guided meditation, can
be an easier way of doing fifth chakra meditation.

Sixth Chakra Meditation

"Here the seed of immortality bursts forth, like an autumn moon. One
who meditates on Ajna can extract the milk of Reality from the
concoction that is the world phenomena" - Shiv Samhita

Sixth chakra meditation focuses on the Ajna or third eye chakra, the chakra of
perception, imagination and visualization.

It is the seat of our inner voice or conscience as well as our "sixth" sense. That is why, it
is often referred to as the psychic chakra.

Ajna in Sanskrit means "command" or "summon." Ajna chakra is located at the centre of
the forehead, in-between the brows and just above the brow line.

It is at the junction of the three nadis or energy channels - ida, pingala and sushumna -
thus making it a particularly important chakra.

Another not so well-known name for the chakra is jnana-padma or 'knowledge-lotus.' It

bestows upon you the wisdom to act rationally and without judgment and it helps you
"see" and plan for the future.
The traditional element associated with the sixth chakra is called mahat, meaning
supreme, a culmination of all the elements into one. But it is easier to think of the
associated element as 'Light,' without which the 'third eye' would be unable to 'see' or
perceive things.

The color of the chakra is Indigo while a lotus with only two petals symbolizes the
chakra.

Ajna chakra controls the eyes, nose, pituitary gland, pineal gland and the base of your
skull. An unbalanced chakra could lead to headaches, nasal congestion, vision problems,
sinus infection, poor memory and even insomnia.

Lack of imagination and intuition result in poor decision making and self-deception. On
the other hand, overactive imagination due to an overloaded chakra can lead to
hallucinations, disconnection from reality and psychosis. 'Living in your head' can be a
serious problem indeed.

The following sixth chakra meditations will help you activate and balance your third eye
chakra, which many yogis believe to be the easiest chakra to rouse.

Awaken the Ajna Chakra

 Sit comfortably in your normal meditation posture

 Visualize a deep-indigo luminous chakra spinning slowly at the centre of your forehead
 Imagine indigo light from the chakra filling up your head
 Now visualize a beam of indigo light shooting down from the chakra to the lower five
chakras - vishuddha, anahata, manipura, swadhishthana and mooladhara chakras
 Imagine the light filling up your entire body with a radiant energy
 Meditate for 20-30 minutes
OM or AUM Meditation

The beej sound or mantra of the Ajna chakra is the primordial sound, OM. Chanting
OM helps activate the chakra.

 Sit comfortably in your normal meditation posture

 Prop the image at the top of this page in front of you, slightly below eye level
 With half-closed eyes, gaze at the two white petals symbolizing Shiv (passive energy)
and Shakti (active energy)
 Look at the image of ardhnarishwar (half man-half woman) signifying the masculine
and the feminine co-existing within us
 Start chanting OM silently
 Meditate for 20 to 30 minutes
Tratak Meditation

 Light a candle and place it some 3 feet away in front of you at eye level
 Begin meditation by steadily gazing at the flame without blinking
 Hold your gaze for 2 minutes then gently close your eyes
  Now see the flame with your mind's eye to strengthen the chakra. Do this for a couple
of minutes
 Open your eyes to gaze at the flame again. This time do it for longer than 2 minutes, for
as long as it feels comfortable
 Close your eyes and see the flame with your mind's eye for 8-10 minutes
 Progressively increase the amount of time you spend gazing at the candle
 You can substitute the candle flame with another image, something that stands out
from its background and is easy to focus upon
Tratak meditation promotes intense concentration and at the physical level, aids
cleansing of the eyes, tear ducts and sinuses.

Sixth chakra meditation not only activates the Ajna or psychic chakra, but also
encourages balance in the lower chakras.

Listening to guided instructions, as provided in third eye chakra guided meditation,

can be an easier way of doing sixth chakra meditation.

Seventh Chakra Meditation

"Above all others is the brilliant, thousand petalled lotus. It is outside
this microcosm of the body and is the giver of salvation" - Shiv Samhita

Seventh chakra meditation focuses on the Sahasrara or crown chakra, the gateway to
divine consciousness.

An awakened crown chakra is like a thousand suns blazing in the sky.

Sahasrara in Sanskrit means "thousand," so sahasrara chakra translates into a thousand-
petalled lotus.

Traditionally, this lotus is pictured upside down with the stem and roots rising to the sky
and the petals pointing downward. A rooting in heaven bringing down divine grace to
the crown of our heads!

At the level of the seventh chakra, you have transcended the physical reality of your
being and there is no traditional element associated with the chakra. Although some
scholars still like to refer to 'thought' or 'mind' as the chakra's element.

The color of the chakra is violet or purple, but some texts also describe it as pure white.

The halo, often shown in images of deities and saints, comes from the glow of an active
crown chakra encompassing the head.

Sahasrara chakra controls the cerebral cortex. An unbalanced chakra could lead to
physical manifestations like headaches, learning disabilities, autism and senility. At a
psychological level, you may find it hard to connect to people, and with your energy
circulating only in the lower chakras, obsessing over materialistic pursuits.

The following seventh chakra meditations will help you activate and balance your
sahasrara chakra.

Awaken the Sahasrara Chakra

 Sit comfortably in your normal meditation posture

 Visualize a violet or white chakra spinning slowly at the crown of your head
 Imagine a beam of violet light reaching up to the sky
 Next visualize a matching beam of violet light coming down from the sky into your
chakra
 See this beam going to the lower six chakras
- ajna, vishuddha, anahata, manipura, swadhishthana and mooladhara chakras
and then traveling to the centre of the earth
 Become one with this light beam aligning you with the sky and the earth
 Meditate for 30 minutes
Divya-jyoti or Divine Light Meditation

 Sit comfortably in your normal meditation posture

 Visualize the thousand-petalled lotus at your crown chakra slowly opening up and
revealing a bright light - you can visualize its color to be either purple or white
 Feel the light slowly moving down and permeating every cell and pore of your body
 Try to hear the sound of OM without chanting, not even mentally - this is the 'first
sound' ever present in all creation
 Rest in the blissful awareness for as long as you wish
Merging Meditation

 Sit comfortably in your normal meditation posture

  Start with the root chakra and think of the element Earth
 Visualize it dissolving into the element of the sacral chakra, Water
 See the Water being consumed by the Fire of the solar plexus chakra
 The Fire extinguishes itself into Air, element of the heart chakra
 Air becomes Ether of the throat chakra
 Ether is absorbed and transmutes into 'Light' at the third eye chakra
 Finally the Light dissolves into the Universal Mind or Infinite Consciousness
This meditation takes us back to the Origin, where we all come from. By dissolving our
separate identity, expressed through the above physical and mental elements, we
become one with the Absolute Reality.

Seventh chakra meditation brings visions of realized beings and connects us to the
wisdom of all those who have gone before us.

Following guided instructions, as provided in crown chakra guided meditation, can

be an easier way of doing seventh chakra meditation.

Root Chakra Guided Meditation

"Man's thirst for survival in the future makes him incapable of living in
the present" - Chuang Tzu

Use this root chakra guided meditation for activating your kundalini chakra.

This is also the first chakra in the body that governs your sense of safety, security and
survival.

With its element as Earth, it signifies your 'base support' or mooladhara (Sanskrit name
for the chakra).
Basics first

 Record these instructions in your own voice or ask someone you trust to read them to
you while you meditate. Do it at a slow pace
 Take a long pause (5-10 seconds) between two paragraphs
 Begin by sitting in your normal meditation posture - preferably cross legged on the
floor, and if that's difficult, sit on a chair with your back and your shoulders straight
 Alternatively, you could lie down on the floor (as is done in yoga nidra meditation),
but you run the risk of dozing off
 Take a few deep breaths and calm your body and mind
 Close your eyes
 Listen to the directions and follow them (pardon me for stating the obvious)
Root chakra guided meditation script

1. Take a long and deep breath. As you exhale, move attention to the base
of your spine and imagine a ruby red chakra glowing iridescently. The
warm red glow of the chakra calms you and you feel serene and safe.
2. You feel grounded and unshakeable like a huge boulder cradled by the
earth.
3. Imagine standing at the base of a snow-capped mountain rising high into
the sky. In front of you is a large opening to a cave. The red
rhododendrons growing at the mouth of the cave sway in the gentle
breeze and reflect the warm sunlight falling on them. The rays of the sun
streaking in invite you to enter the cave.
4. Step forward and go inside. You notice the cave has smooth walls and a
high ceiling with a warm gentle breeze making you cozy and
comfortable. Walk further and notice your surroundings.
5. You see the path opening into a large, almost circular room, with a big
rectangular stone lying in the middle. A gentle beam of light slipping in
through a small crack in the ceiling bathes the stone with a warm glow.
6. You walk over to the stone and sit on it. Sitting cross-legged comes
effortlessly to you.
7. You begin to feel a part of the mountain. You feel deeply anchored and
rooted to the earth. You feel safe. You see the the earth supporting and
nourishing your entire being.
8. Now see your first chakra spinning and gaining strength. As it spins
faster, a ruby-red light washes over you and pervades every cell, every
pore in your body.
9. Breathe deeply and feel the energy funneling down to the base of your
spine.
10. Rest in this awareness.
11. Gently rise from the stone and walk out of the room, through the
passageway to outside of the cave. Look back at the mountain and feel
one with it.
12. When you are ready, open your eyes and arise.
A free root chakra guided meditation mp3 for download is a work-in-progress and will be
put on the site soon. Until then, I hope the guided meditation script above serves you
well.
Do let me know how it worked for you by writing to me or by leaving your comments and
feedback below.

Also, if you would like to try regular meditation techniques that can help open and
balance your first chakra, then click on first chakra meditation to learn more.

Passion Chakra Guided Meditation

"Remember the example of an old cow, she's content to sleep in a barn.
You have to eat, sleep and shit - that's unavoidable - beyond that is
none of your business" - Patrul Rinpoche
Use this passion chakra guided meditation for activating your sacral chakra.

This is also the second chakra in your body that governs your creative impulses.

With its element as Water, it signifies your 'seat-of-self' or swadhishthana (Sanskrit

name for the chakra).

Basics first

 Record these instructions in your own voice or ask someone you trust to read
them to you while you meditate. Do it at a slow pace
 Take a long pause (5-10 seconds) between two paragraphs
 Begin by sitting in your normal meditation posture - preferably cross legged on
the floor, and if that's difficult, sit on a chair with your back and your shoulders
straight
 Alternatively, you could lie down on the floor (as is done in yoga nidra
meditation), but you run the risk of dozing off
 Take a few deep breaths and calm your body and mind
 Close your eyes
 Listen to the directions and follow them (pardon me for stating the obvious)
Passion chakra guided meditation script

1. Take a long and deep breath. As you exhale, move attention to the lower
part of your abdomen, below the navel, and imagine a glowing orange
chakra. The orange glow of the chakra spreads to the rest of your body
like ripples on the surface of water.
2. You feel it like the ebb and flow of gentle waves hitting the shore of your
body.
3. Imagine standing on a pristine, white-sand beach, and it is just before
dawn. The sky is streaked with orange in eager anticipation of the sun.
Watch the sky.
4. Now look down at the infinite expanse of gentle surf and calm water in
front of you. Step forward and dip your toes into the warm water of the
ocean. Notice how it slowly approaches, laps around your feet, and then
returns to its source.
 5. You move forward and now the waves caress your knees and thighs. The
water is crystal clear and you can see the white sandy floor under your
feet. You dive into the water and start swimming effortlessly. You turn
and ease onto your back and start floating like a weightless leaf.
6. You gaze at the orange sky while moving and flowing with the waves.
7. Now see your second chakra spinning and gaining strength. As it spins
faster, an orange light washes over you and pervades every cell, every
pore in your body.
8. Breathe deeply and feel the energy funneling down your spine to the
second chakra.
9. Rest in this awareness.
10. Gently turn to start swimming again. You realize that the sea has
safely carried you back to the shore so your feet find the sand and you
start walking out of the water. Look back at the sea and feel one with it.
11. When you are ready, open your eyes and arise.
A free passion chakra guided meditation mp3 for download is a work-in-progress and
will be put up on the site soon. Until then, I hope the guided meditation script above
serves you well.

Do let me know how it worked for you by writing to me or by leaving your comments and
feedback below.

Also, click on second chakra meditation to learn three meditation techniques on how
to open and balance your sacral or passion chakra.

Power Chakra Guided Meditation

"The nature of everything is illusory and ephemeral, those with
dualistic perception regard suffering as happiness, like they who lick
the honey from the razor's edge" - Nyoshul Khenpo

Use this power chakra guided meditation for activating your solar plexus chakra.

This is also the third chakra in your body that governs your self-esteem, will power and
ability for achievement.

With its element as Fire, it signifies your 'city-of-jewel' or manipura (Sanskrit name for
the chakra).

Basics first

 Record these instructions in your own voice or ask someone you trust to read them to
you while you meditate. Do it at a slow pace
 Take a long pause (5-10 seconds) between two paragraphs
 Begin by sitting in your normal meditation posture - preferably cross legged on the
floor, and if that's difficult, sit on a chair with your back and your shoulders straight
 Alternatively, you could lie down on the floor (as is done in yoga nidra meditation),
but you run the risk of dozing off
 Take a few deep breaths and calm your body and mind
 Close your eyes
 Listen to the directions and follow them (pardon me for stating the obvious)
Power chakra guided meditation script

1. Take a long and deep breath. As you exhale, move attention to the lower
part of your chest, below the sternum, and imagine a bright yellow
chakra. The sun-like yellow glow of the chakra spreads from your solar
plexus to fill your chest first and then the rest of your body.
 2. Imagine standing in an endless field of sunflowers or any yellow-colored
flowers swaying gently in the breeze. The sky is a cloudless, azure blue
and the sun bathes you and the field of flowers with its warm, nourishing
rays.
3. Now look up at the infinite expanse of sky and lock your eyes on the sun.
The rays don't hurt your eyes. You find it soothing and pleasant to look at
the sun. You find yourself rising and being pulled by the sun toward
itself. The yellow fields are now far below and you are flying faster and
faster. Even the earth has become a ball of blue in the distance.
4. You get closer to the sun and register its true size for the first time. For
all its heat and light, it looks warmly inviting and eager to embrace you.
You head straight for its centre.
5. You become one with the sun's core and can see all the planets revolving
around you.
6. Now see your third chakra spinning and gaining strength. As it spins
faster, a yellow light washes over you and pervades every cell, every
pore in your body.
7. Breathe deeply and feel the energy funneling down your spine to the
third chakra.
8. Rest in this awareness.
9. Gently start to float and fly again - this time toward the earth. You ride
on the sun's rays back to the field of yellow flowers. Look back at the sun
and feel one with it.
10. When you are ready, open your eyes and arise.
A free power chakra guided meditation mp3 for download is a work-in-progress and
should be available on the site soon. Until then, I hope the guided meditation script
above serves you well.

Do let me know how it worked for you by writing to me or by leaving your comments and
feedback below.

Also, third chakra meditation will help you learn different meditation techniques that
can open and balance your solar plexus or power chakra.

Heart Chakra Guided Meditation

"He who binds to himself a Joy, does the winged life destroy; he who
kisses the joy as it flies, lives in Eternity's sunrise" - William Blake

Use this heart chakra guided meditation for activating your fourth chakra, which
governs your love, compassion and empathy.

With its element as Air, it signifies your 'unstruck' sound or anahata (Sanskrit name for
the chakra).

Basics first

 Record these instructions in your own voice or ask someone you trust to read them to
you while you meditate. Do it at a slow pace
 Take a long pause (5-10 seconds) between two paragraphs
 Begin by sitting in your normal meditation posture - preferably cross legged on the
floor, and if that's difficult, sit on a chair with your back and your shoulders straight
 Alternatively, you could lie down on the floor (as is done in yoga nidra meditation),
but you run the risk of dozing off
 Take a few deep breaths and calm your body and mind
 Close your eyes
 Listen to the directions and follow them (pardon me for stating the obvious)
Heart chakra guided meditation script

1. Take a long and deep breath. As you exhale, move attention to your
heart, and imagine an emerald green chakra. The life-symbolizing green
glow of the chakra spreads from your heart to fill your chest first and
then the rest of your body.
2. Imagine standing under a large tree with a huge green canopy spreading
in all directions. The wind rustles through its bright green leaves making
a gentle flute-like sound. Start climbing the tree. As you move up, you
 pass thick branches laden with green. Even sunlight finds it hard to
filter through the green leaves that provide a cool, soothing shade to
you.
3. You reach the top of the tree and get a panoramic view of the
surrounding. In every direction you look, there is a sea of never-ending
green of lush vegetation.
4. The tree nurtures and nourishes you just as it provides strength, support
and safety to all of its leaves.
5. Now see your fourth chakra spinning and gaining strength. As it spins
faster, a green light washes over you and pervades every cell, every pore
in your body.
6. Breathe deeply and feel the energy funneling into your heart, which is
bursting forth with fresh green leaves.
7. Rest in this awareness.
8. Gently start descending from the tree. You feel the love and care of the
tree, whose branches support you on your way down. Once on the
ground, look back up at the tree and feel one with it.
9. When you are ready, open your eyes and arise.
A free heart chakra guided meditation mp3 for download is a work-in-progress and
should be available on the site soon. Until then, I hope the guided meditation script
above serves you well.

Do let me know how it worked for you by writing to me or by leaving your comments and
feedback below.

Also, fourth chakra meditation will help you learn different meditation techniques
that will open and balance your heart chakra.

Throat Chakra Guided Meditation

"Know all things to be like this, a mirage, a cloud castle, a dream, an
apparition, without essence, but with qualities that can be seen" -
Buddha

Use this throat chakra guided meditation for activating your fifth chakra, which governs
your ability to express and to communicate with the world.

With its element as Ether or Space, it signifies your 'purity' or vishuddha (Sanskrit name
for the chakra).

Basics first

 Record these instructions in your own voice or ask someone you trust to read them to
you while you meditate. Do it at a slow pace
 Take a long pause (5-10 seconds) between two paragraphs
 Begin by sitting in your normal meditation posture - preferably cross legged on the
floor, and if that's difficult, sit on a chair with your back and your shoulders straight
 Alternatively, you could lie down on the floor (as is done in yoga nidra meditation),
but you run the risk of dozing off
 Take a few deep breaths and calm your body and mind
 Close your eyes
 Listen to the directions and follow them (pardon me for stating the obvious)
Throat chakra guided meditation script

1. Take a long and deep breath. As you exhale, move attention to your
throat, and imagine a sapphire-blue chakra. The blue glow of the chakra
spreads like a vibration or a pulse from your throat to fill your neck and
head first and then the rest of your body.
2. Imagine walking through a forest on a narrow path that is lined on both
sides by huge shade-giving trees. You hear the sounds of insects, of small
 animals scurrying around and of happily chirping birds. In the distance,
a stream flowing over its rocky bed makes a pleasant gurgling sound.
3. You find a small clearing against a giant log that has fallen on the forest
floor. You walk up to it and sit with your back resting against the log.
4. The sounds of the forest become even more evident to you. There is a
magical quality to them and you can now hear the faintest of sounds. The
whole forest is playing a symphony, especially for you.
5. Now see your fifth chakra spinning and gaining strength. As it spins
faster, a blue light washes over you and pervades every cell, every pore
in your body.
6. Breathe deeply and feel the energy funneling into your throat, which is
bursting with dazzling blue light.
7. Rest in this awareness.
8. Gently stand up and start walking back from the fallen log to the edge of
the forest, where you first started. Look back at the singing forest and
feel one with it.
9. When you are ready, open your eyes and arise.
A free throat chakra guided meditation mp3 for download is a work-in-progress and
should be available on the site soon. Until then, I hope the guided meditation script
above serves you well.

Do let me know how it worked for you by writing to me or by leaving your comments and
feedback below.

Also, fifth chakra meditation will help you learn different meditation techniques that
can open and balance your throat chakra.

Third Eye Chakra Guided Meditation

"Profound and tranquil, free from complexity, uncompounded luminous
clarity, beyond the mind of conceptual ideas; this is the depth of the
mind of the Victorious Ones" - Nyoshul Khenpo

Use the third eye chakra guided meditation for activating your sixth chakra, which
governs your intellect, imagination and visualization.

With its element as 'Light,' it signifies 'command' or ajna (Sanskrit name for the chakra).

Basics first

 Record these instructions in your own voice or ask someone you trust to read them to
you while you meditate. Do it at a slow pace
 Take a long pause (5-10 seconds) between two paragraphs
 Begin by sitting in your normal meditation posture - preferably cross legged on the
floor, and if that's difficult, sit on a chair with your back and your shoulders straight
 Alternatively, you could lie down on the floor (as is done in yoga nidra meditation),
but you run the risk of dozing off
 Take a few deep breaths and calm your body and mind
 Close your eyes
 Listen to the directions and follow them (pardon me for stating the obvious)
Third eye chakra guided meditation script

1. Take a long and deep breath. As you exhale, move attention to the centre
of your forehead, in-between the brows and just above the brow line, and
imagine an indigo-blue chakra. The dark indigo glow of the chakra
illuminates your mind and then spreads to the rest of your body.
2. Imagine an entrance to your mind through the third eye. You open the
door and walk into an empty room. Feel free to decorate the room any
way you like - choose your color, decor, look and feel.
 3. Make it suit your tastes exactly, so that it becomes your personal
sanctuary.
4. Find the most comfortable spot in the room and sit down.
5. You look out onto the world from there. Bring into focus the same
thoughts, issues, situations and ideas that occupy your day-to-day life.
You silently contemplate upon them.
6. Now see your sixth chakra spinning and gaining strength. As it spins
faster, the chakra's indigo light washes over you and pervades every cell,
every pore in your body.
7. Breathe deeply and feel the energy bursting forth from your third eye as
rays of dazzling deep blue light.
8. Rest in this awareness.
9. Gently stand up and walk to the door through which you entered the
room. Walk out and look back at your inner sanctuary and feel one with
it.
10. When you are ready, open your eyes and arise.
A free third eye chakra guided meditation mp3 for download is a work-in-progress and
should be available on the site soon. Until then, I hope the guided meditation script
above serves you well.

Do let me know how it worked for you by writing to me or by leaving your comments and
feedback below.

Also, sixth chakra meditation discusses three different meditation techniques that can
help open and balance your ajna chakra.

Crown Chakra Guided Meditation

"Remain as the jewel ornament on the crown of my head, the chakra of
great bliss, arousing all my mindfulness and awareness, I pray!" -
Tibetan prayer

Use the crown chakra guided meditation for activating your seventh chakra, which
governs your cerebral cortex and is your link to the 'other world' or 'higher states of
consciousness.'

It has no element associated to it, but some people like to refer to 'thought' or 'mind' as
its element.

The Sanskrit name for the chakra, sahasrara, means one thousand and signifies a
'thousand-petalled lotus.'

Basics first

 Record these instructions in your own voice or ask someone you trust to read them to
you while you meditate. Do it at a slow pace
 Take a long pause (5-10 seconds) between two paragraphs
 Begin by sitting in your normal meditation posture - preferably cross legged on the
floor, and if that's difficult, sit on a chair with your back and your shoulders straight
 Alternatively, you could lie down on the floor (as is done in yoga nidra meditation),
but you run the risk of dozing off
 Take a few deep breaths and calm your body and mind
 Close your eyes
 Listen to the directions and follow them (pardon me for stating the obvious)
Crown chakra guided meditation script
 1. Take a long and deep breath. As you exhale, move attention to the top of
your head, and imagine a violet chakra. The dark violet glow of the
chakra illuminates your mind and the rest of your body.
2. Imagine a big, white lotus with its petals closed in the same place as
your crown chakra. Look at the lotus and contemplate upon its shape,
color and texture.
3. As you pay attention, the lotus slowly starts to swirl along with the
chakra.
4. One by one the petals of the lotus start to open. As the first layer flowers,
you see uncountable rows of more petals still to open.
5. With every new petal opening the lotus starts spinning faster. You realize
that every such opening leads to yet another layer of closed petals. The
blooming of the lotus is an on-going process of infinite stages.
6. Now see your seventh chakra spinning with equal strength. The chakra's
violet light washes over you and pervades every cell, every pore in your
body.
7. Breathe deeply and feel the energy from your crown chakra connecting
you to the sky above and to the earth below, and to everything in
between, so you become one with existence.
8. Rest in this awareness.
9. When you are ready, open your eyes and arise.
A free crown chakra guided meditation mp3 for download is a work-in-progress and
should be available on the site soon. Until then, I hope the guided meditation script
above serves you well.

Do let me know how it worked for you by writing to me or by leaving your comments and
feedback below.

Also, seventh chakra meditation discusses three different meditation techniques that
can help open and balance your sahasrara chakra.

Different Types of Meditation - Which one

is Your Type?
"The gift of learning to meditate is the greatest gift you can give
yourself in this life" - Sogyal Rinpoche
Before we discuss the different types of meditation, let us first address the question -
why meditate?

If I were you, I would wonder why should one even bother?

What can one possibly get out of it?

Meditation is to free ourselves from the prison of unawareness.

We meditate to come back to that thing within us that we lost long ago without realizing
what it was and how and when we lost it.

Meditation provides access to the deeper recesses of our mind, to the 'unconscious'
mind that carries in it the seed for unbounded love and compassion for all living
beings, to the knowledge that we are enslaved only by our habitual reactions to
occurrences and not the occurrences themselves, and ultimately to the realization that
we are inseparably one with the universe.

There are numerous types of meditation that you can pursue according to your unique
likes and preferences.

Contrary to what most followers of a particular meditation type will have you believe,
there is no one 'right' way to meditate.

Just as there are many different types of physical exercise regimen available, depending
upon individual needs and capabilities, there are myriad programs of meditation existing
to suit different inclinations.

Pick one that you like best. Then stick with it.

Like a good physical exercise program, a good meditation program requires repeated
hard work to show results. You will be disappointed if you expect immediate, dramatic
results.

It is nature's law that growth and serious change do not come this way, no matter what
meditation type you choose. Moreover, (and here I take the liberty of speaking on your
behalf, dear reader) we are interested in stable evolution, not disruptive revolution.

I guarantee you will see changes in yourself, if you follow a program consistently.

With regular meditation practice you will find an amazing clarity of perception, where
the mundane assumes a brilliant identity and the commonplace glows with a luminous
quality.

(How to Clear Your Mind in 20 Minutes)

Two of the meditations listed below - psychic and auto-circadian are 'fake'
meditations with fancy names, but no real substance behind them. The reason I
mention them here is to forewarn you against similar deliberate misinformation touted
out there.

You can either try all the 'real' types of meditation first before deciding on one that gives
you the maximum benefit or simply pursue the one that clicks with you from the get-go.
Whatever you choose, practice it for a few weeks (8-12), before experimenting with
another type or technique.

Quickest way to Reduce Stress and

Anxiety? Lie down for Yoga Nidra
Meditation
"The mental afflictions are, by nature, relative and subjective; they
have no absolute or objective basis" - The Dalai Lama

Yoga nidra meditation, popularized by Paramhansa Satyananda, is based on the tantric

practice of Nyasa.

Nyasa literally means placing, and refers to the practice of first becoming aware of each
body part and then infusing it with a special mantra, creative visualization or feeling.

Yoga-nidra is a state of mind between wakefulness and sleep that allows a practitioner
to establish contact with the sub-conscious and unconscious mind. It can be used to
achieve lasting change through the process of sankalpa (resolve).

Yoga nidra meditation involves the following stages: Internal Awareness, Sankalpa,
Rotation of Consciousness, Creative Visualization, Sankalpa and External Awareness.
This is how you do it:

 Internal Awareness
1. Lie on your back
2. Rest your arms freely by your side with palms facing upward and fingers relaxed
3. Head in alignment with the body
4. Legs slightly parted with feet falling open from the hips
 5. Close your eyes and bring your attention to your breath
 Sankalpa
Make a resolve on what you want to achieve; could be a material or a spiritual
goal

 Rotation of Consciousness
1. Move your consciousness throughout the body starting with the right thumb
2. Mentally repeat the name of each body part as you traverse it
3. Follow this sequence: right thumb, second finger, third finger, fourth finger, little
finger, palm, back of hand, wrist, forearm, elbow, upper arm, shoulder, armpit, side of
body, thigh, knee, back of knee, calf, shin, ankle, heel, sole, in-step, big toe, second toe
and to the little toe
4. Do the same on the left side
5. Move on to the right side of upper back, left side, spinal column, right lower back, left
lower back, right hip, left hip, whole back together
6. Crown of the head, sides, back of the head, forehead, temples, right brow, left brow,
eye lids, eyes, nose, cheeks, chin, neck (front and back), right chest, left chest,
abdomen, whole of right leg, whole of left leg, both legs, right arm, left arm, both
arms, whole back, whole abdomen and chest, whole head and finally whole body
together
7. Repeat once
 Creative Visualization
1. Imagine radiant white light entering and suffusing every single part in your body
2. See your stress, anxiety, anger, frustrations leaving your body in the form of dark
smoke
3. Repeat your resolve
4. Visualize your life after having achieved it - make it as detailed as you can
 External Awareness
1. Become aware of your body lying on the floor/bed
2. Slowly move your limbs and stretch gently
3. Open your eyes
4. Slowly sit up
This meditation can be done without the Sankalpa and/or creative visualization. The
mere act of paying conscious attention to individual body parts is enough to melt away
any stress or tension in those parts.

Psychic Meditation and the Futility of

'Powers'
"Even mosquitoes can walk on water. Do you want to be a mosquito?" -
Spiritual master

A lot of people hanker after psychic meditation as if it were a panacea for everything
ailing them and a magnet for attracting good luck and abundance into their lives.

Nothing could be further from the truth.

There is no such thing as psychic meditation, at least not in the sense that many people
take it to be.

The dictionary meaning of psychic is

1. something relating to, affecting or influenced by the human mind or psyche, and
2. capable of extraordinary mental processes, such as extrasensory perception and
mental telepathy
The latter meaning is what most people have in mind when they speak about psychic
meditation. It is expected to magically endow people with the ability to sense events and
other people's intentions beforehand.

The desire to know the future is an innate human trait and admittedly, a tough one to
overcome.

Acquiring the extraordinary ability to peep into the future can be very enticing indeed
and often leads people astray from their spiritual path.

I will explain in a bit.

Some people are exceptionally intuitive from birth and are able to feel and pick upon the
energy surrounding them. This is what results in premonitions and extra-sensory
perception.

Meditation practitioners also usually develop a high level of intuition over time.

How?

Meditation sheds the weight of our sanskaras (impressions) caused by our mindless and
incessant thinking. As the load is lightened, and the scales of inattention drop from our
eyes, we finally tune-in to our environment.

We become more sensitive to both the temporal and the extra-sensory world around us.

The degree of sensitivity or intuition gained varies from person to person and some
people may never witness any such development in them.

It doesn't really matter.

I can't stress it enough that neither the presence nor the absence of this highly sensitive
state can be taken as a reflection of one's spiritual progress.

Psychic ability, if it manifests at all, is nothing but a minor milestone on a very

long journey indeed - a milestone that ideally you should pass by without even
noticing.

If you do see it developing, simply observe it for what it is and let-go, just like you do
with other phenomena. Remember that this exciting state is transient and will pass
with time.

Any attachment or craving for its appearance and/or continued existence will interfere
with your spiritual growth.

The greatest poison to any meditation practice is undue attachment to any particular
outcome. Craving or aversion to the abnormal wonders of meditation will surely
sabotage your practice.

Your time is better spent exploring other types of meditation like Raj yoga
meditation, Sufi meditation and Zazen meditation.

Yoga nidra meditation is an excellent way to start your practice in probably the most
comfortable posture (lying down). If you prefer meditating in a sitting posture, begin
with one of the various mindfulness meditations.
 Auto Circadian Meditation is Modern-day
Quackery...
"The secret of success is to be in harmony with existence, to be always
calm, to let each wave of life wash us a little farther up the shore" -
Cyril Connolly

Auto circadian meditation, like its cousin psychic meditation, is a fraud perpetuated by
misguided interests on unsuspecting victims.

There is no such thing.

Circadian literally means 'around-the-day' in Latin.

Circadian rhythms pertain to our internal body clock that performs vital functions and
directs us to sleep and awaken.

It is a natural process that takes cues from the environment and maintains equilibrium
by providing enough rest and relaxation to our bodies. The simplest example of how
circadian body rhythm works is the natural tendency of most people to sleep at night
and wake-up in the morning.

Unfortunately, the endemic stress in modern society has thrown this process off-balance.

As a result, sleep-related disorders are now prevalent - insomnia, hyper-somnia,

narcolepsy (excessive daytime sleepiness), bruxism (involuntary grinding of teeth),
hypopnea (abnormally shallow breathing), DSPS (delayed sleep phase syndrome), night
terror, restless legs syndrome, rapid eye movement behavior disorder and many more.

Combined with our need for instant-fixes to everything, fly-by-night operators discovered
the chance of a lifetime to offer auto circadian meditation as a magical, cure-all formula
for all such disorders.

In reality, it does not exist.

The good news is that all meditations provide benefits that bring our bodies back to
their natural balance by alleviating stress and anxiety.

Once the natural balance is restored, bio-rhythms start to follow their normal cycle,
triggering appropriate responses during the day and ensuring optimal rest and activity.

Meditation makes us mindful and makes us live in the present.

The constant chatter of the monkey mind drops and for the first time, our neglected
bodies receive valuable attention.

How many of us ever pay attention to our body except under severe duress - struck by
either pain or disease? It has to literally cry out loud to receive our mind-space.

Meditation reverses this anomaly.

It brings us back to our bodies, to our bio-rhythms, to our circadian cycle, and in doing
so, allows us to experience true sleep.

Raja Yoga Meditation - Control Your Mind

with Your Mind!
"The perfect man employs his mind as a mirror, it grasps nothing, it
refuses nothing, it receives, but it does not keep" - Chuang Tsu

Raja yoga meditation, or 'royal' yoga or 'king' yoga, has been described as the highest
path to self-realization by Swami Vivekananda and in the ancient Hindu text
the Bhagavad Geeta.

It utilizes the mind (king among the organs) to still the mind and look inwards to
uncover the inner-self.

Mind is both the subject and the object of the meditation.

The Indian sage, Patanjali, propounded raja yoga as an eight-limbed (ashtanga)

discipline for self-actualization. The eight limbs are:

Yama: self-restraint encompassing non-violence, truthfulness, non-stealing, sexual

abstinence unless procreating and non-covetousness

Niyama: commitment to practice (observance of purity, contentment, austerity, self-

study and surrender to the divine)

Asana: steady, comfortable meditation posture in which you can be both relaxed and
alert at the same time

Pranayama: regulation of breath or life-energy

Pratyahara: abstraction/withdrawal of senses from their objects

Dharana: concentration of mind

Dhayana: meditation

Samadhi: blissful awareness, super-conscious state, union with the divine

The practitioner is required to adhere to all the precepts listed above and can attain the
final stage of samadhi only after mastering the previous seven stages.

You must have noticed that each stage prepares you for growth to the next spiritual
level by progressively disciplining the body, mind and senses.

This type of meditation involving an elaborate process is best done under the
supervision of a teacher, who can act as a guide taking you through the path of least
resistance as well as a coach with whom you could discuss your spiritual experiences
and get answers to your questions.

The real beauty of raja yoga meditation is that you don't have to be a believer to
get started. Bring an open mind and only believe what you directly experience.

It is up to you to experience whether you have a soul or not, if a god exists, or whether
there is existence beyond this life time.

The rigorous eight 'limbs' make raja yoga meditation look seriously daunting, and I for
one, will find it hard to move even from stage 1 to stage 2.

Thankfully, an easier alternative in the form of Sahaj Marg is available.

Taught by Shri Rama Chandra (Babuji) of Shahjahanpur (India) in the second half of last
century, Sahaj Marg makes available to a householder the same spiritual progress that
can be attained through observing all the eight limbs of raja yoga by simply practicing
meditation alone (only the seventh limb or stage).

The underlying philosophy of Sahaj Marg (easy or simple path) is that these eight
stages (limbs) need not be observed independently and sequentially.

Sahaj Marg Meditation - Turbocharge

Your Spiritual Journey
"The end of religion is the beginning of spirituality, the end of
spirituality is the beginning of reality, and the end of reality is real
Bliss. When that too is gone, we have reached the destination" - Babuji

Sahaj Marg emerged in India in the mid-20th century as a practical system of spiritual
training suitable to the exigencies of modern life.

It traces its roots to the 'Nakshabandi' order of the late 1800s.

Lalaji, the first spiritual guru of this path, modified the ancient traditions of rituals and
disciplines to focus on retaining the spiritual essentials that would enable one to reach
inner perfection or God-realization.

His successor, Babuji, further refined this approach, by integrating yogic transmission
(pranahuti) with raja yoga. Babuji also set up Shri Ram Chandra Mission, named after
Lalaji, to promote spiritual awareness throughout the world.

Meditation in raja yoga can only be taken up after the first six steps of Patanjali's eight-
limbed yoga have been mastered - yama, niyama, asana, pranayama,
pratyahara and dharana.

But, according to Babuji, these earlier stages need not be done independently. They are
taken up automatically through the sincere practice of meditation.

During meditation, as the body becomes tranquil, posture gets established

naturally (asana), breathing slows and flows naturally (pranayama) and due to
the cleaning of impressions (sanskaras), self-restraint (yama) and commitment to
practice (niyama) are easy to observe.
The mind turns inward and becomes focused (dharana), thus withdrawing from
the distractions of the external world (pratyahara).

In Sahaj Marg, not only do you make rapid progress through your own efforts at
meditation, but you also receive a significant boost from yogic transmission (pranahuti)
that has the effect of turbocharging your spiritual journey.

What is pranahuti?

When a yogi has control over 'prana' or life-force or life energy, it can be brought to the
highest state of vibration and transmitted to another person with the explicit purpose of
arousing a similar vibration in them.

This yogic transmission is called pranauhti or offering of life-force by which great

teachers are able to transmit their own spiritual state to others.

This brings immediate transformation of the receiver, or at the very least, a move up the
spiritual ladder.

Please remember that there are no short-cuts on the spiritual path. We all have to do our
work in order to progress.

It is a travesty of our modern age that we have come to expect quick-fixes and instant
solutions to our spiritual needs too. But, dear reader you are smarter than that.

Here is the brief outline of the practice:

 Morning practice
Sit in meditation for an hour thinking that the Divine Light is present in your heart. You
don't have to force yourself to see any particular kind of light. Mere supposition will do.
Try not to pay attention to any thoughts arising by treating them as uninvited guests.

 Evening practice
Sit for half an hour with a suggestion that all complexities and impurities including
grossness, darkness and sanskaras are leaving your body through the back in the form
of dark smoke. You will have to apply your will to accomplish this cleaning process, but
be mindful of not meditating on the very things you are trying to get rid of.

 Prayer
"O Master! Thou art the real goal of human life. We are yet but slaves of wishes putting
bar to our advancement. Thou art the only God and power to bring us up to that stage."

Just before going to bed at night, offer prayer in a supplicant's mood asking for
forgiveness for any wrong doing during the day.
Fall asleep in a prayerful mode.

A guru, who teaches with the attitude of serving and works for humanity's upliftment
without any thought of being revered or worshipped, is a rare gem indeed.

He will be of immense help to one's spiritual journey regardless of the type

or technique of meditation he teaches.

Babuji used to say, "Meditation is the foundation of spirituality. If you meditate having
your real goal before you, you are sure to arrive at the destination."

You can find more information about Sahaj Marg here.

Full Disclosure: I was initiated into Sahaj Marg eighteen years ago and have been
practicing it ever since. I can vouch for Lalaji's and Babuji's teachings, but can not
endorse the current President of the mission. Please follow your heart in all matters
spiritual, especially if you decide to join the present set-up.

Sufi Meditation - Revelation and

Actualization of Godly Attributes
"Perfection is not in exhibitions of miraculous powers, but perfection is
to sit among people, sell and buy, marry and have children; and yet
never leave the presence of Allah even for one moment" - Al-Kharraz

Sufi (Noble Connection) meditation is the cornerstone of Islamic spirituality.

There is so much to write about Sufi meditation and Sufism in general that even an
entire website may be incapable of doing justice to the subject.

This page is an attempt to distill the essence of Sufism and pique your curiosity enough
for you to explore the subject further at a later time.

The name Sufi probably came from 'Suf', a white woolen blanket, which the mystics of
this path are known to carry as their sole worldly possession.

Although some people predate Sufism to Islam, its present form appears most heavily
influenced by Islamic philosophy.

Like the Eastern traditions, Sufism maintains that for the uninitiated, the material world
is all that exists. He lives in appearances without realizing that the material world he
inhabits and is so deeply attached to is nothing but an illusion (maya) draped over his
eyes.

Reality, though veiled, is readily accessible, but one has to first make efforts to lift the
curtain of ignorance.

The goal of Sufi meditation is oneness with the Supreme Reality.

The defining characteristic of Sufi meditation is the presence of a mentor and his pivotal
role in the seeker's spiritual progress.

The relationship between the two is one of love (sohbat). Once the seeker is immersed in
remembering his mentor every waking moment, a mental connection is established,
which facilitates the transfer of knowledge of the Divine Attributes from the mentor to
the seeker.

With regular practice, the seeker starts experiencing higher and higher levels of
spiritual awareness as his mind becomes fully attuned to that of the mentor. This is
known as the state of Affinity.

The quickest way to reach this state is through passionate longing for the mentor,
similar to what one has for a beloved.

This intense emotion establishes a direct bond with the mentor's mind leading to a rapid
transfer of Divine Presence that envelops the mind and heart of the seeker.

This stage is called 'Becoming One with the Mentor.'

But, how can a person, totally immersed in thoughts of his mentor or the divine, go
about fulfilling his day-to-day responsibilities?

Fair question. I can speak fro my own personal experience that the process works.
Constant remembrance of the mentor or the divine is in no way a hindrance to your
daily activities.

In fact, you will find that life runs on auto-pilot when you are immersed in such a state.
Appropriate action at every step becomes the norm, while you continue with your quest.

The mentor of the highest approach can quickly pull you up on the journey to self-
realization. If you are fortunate enough to find such a mentor, then half the battle is
already won.

Otherwise, continue your practice with self-belief and confidence until a mentor appears
in your life or the final stages of the path to "Oneness" themselves evident.

On the path of spirituality, there is no 'right' way of doing things. Follow whatever
comes naturally to you. Let us not forget that some of the greatest enlightened beings
did not have any mentors.

During Sufi meditation, the mentor is a mere conduit for Divine Experiences and the
experiences must not be construed as the personal traits of the mentor.

The mentor only serves as your connection to the Ultimate Reality.

Zazen Meditation - To Know the Mind is

Empty is to See the Buddha
"When the conditions are conducive, meditation occurs spontaneously"
- Zen saying
Za refers to 'sitting' or 'to sit' and zen refers to meditation, and hence zazen meditation
literally means 'seated meditation.'

It is the foundation of Zen Buddhist practice, progressing from Concentration to Koan

study to Shikantaza (silent illumination or 'just sitting').

The Zazen journey starts with the right posture.

Zen meditators believe that the pyramid structure of the seated Buddha is the most
effective posture for the practice of Zazen meditation.

A zafu (small pillow) and a zabuton (rectangular cushion) are utilized to get a stable
position of the body. While the zafu raises the behind a little and helps in keeping the
spine straight, the zabuton provides support for the knees making the lower body act
like a tripod for the seated posture.

There are different leg positions one can sit in:

- Burmese: cross your legs with both feet resting on the floor in front of you. Knees
should also rest on the floor, but you may find it difficult to do in the beginning due to
stiff muscles.

- Half-lotus: right foot is placed on the left thigh and left leg is tucked under or vice-
versa.

- Full-lotus: each foot is placed on the opposite thigh. This is the most symmetrical and
stable position and also the most difficult.

- Seiza position: Kneeling position with buttocks resting on upturned feet that form a
natural pillow. You could also use a meditation bench that keeps the body weight off
your legs and helps to keep your spine straight.

- Chair position: Sit straight on a chair with feet flat on the floor.

Master Dogen, the founder of Soto Zen tradition of Japan, recommended only the half-
lotus and full-lotus sitting positions.

According to him sitting in full-lotus was a meditation by itself with nothing more
left to be done. It was an interesting way of cautioning his followers to remove the
dichotomy between body and mind while approaching meditation.

(How to do the lotus posture without numb painful legs)

You can choose whatever leg position you find most comfortable.
Ultimately, Zazen is not about the feet and legs, it's about the mind.

Though you may exercise freedom in choosing a suitable sitting posture, you will have to
follow some pretty specific instructions in other areas:

Breathing should be from the nose, so you have to keep your mouth closed with your
tongue touching the palette just behind the teeth.

Eyes should be lowered to gaze at a point two or three feet in front of you - they are
neither fully shut nor fully open, so that the meditator is neither distracted by nor
turning away from external stimuli.

Hands should be folded in front, around the belly. One hand lying on top of the other
with palms facing upward and the two thumbs touching each other lightly. You can rest
the arms on your legs for support.

Breathe from your belly with your tummy moving out with every inhalation and
collapsing gently with each exhalation.

Focus your attention on the hara, which is situated two inches below your navel.

According to Zen buddhists, hara is the physical and spiritual centre of the body.
Imagine your breath reaching the hara upon inhalation and returning from the same
point during exhalation.

 Joriki
This first stage in Zazen mediation is one of concentration on the breath, aided by
counting or chanting of mantra.

Every time the mind wanders, bring it back to the breath and re-start the count.

This is a powerful first step in gaining back control over your mind and telling it what to
do, when to do it and for how long.

The power of concentration is called joriki and, when firmly established, allows the
practitioner to move to koan inspection and Shikantaza.

 Koans
In koan study, the object of meditation is a koan.

Since a koan is impossible to solve by intellectual reasoning, the practitioner is forced to

continually introspect on the problem posed by the koan and arrive at its answer
through direct realization, thus by-passing all mental and logical processes.
  Shikantaza
Finally, Shikantaza is the Zazen meditation practice of simply staying aware in the
present moment.

There is no object of meditation and nothing to focus on.

Just clear, present awareness of all things inside and outside.

A monastic setting makes it easy for the individual to adhere to the rigorous
requirements of Zazen meditation and derive maximum benefit from it.

This shouldn't discourage you from trying the meditation at home. If it appeals to you,
follow up with a week-long meditation retreat to delve deeper and strengthen the
practice.

Japanese Meditation - See Your Own

Nature
"If you wish to know the road up the mountain, you must ask the man
who goes back and forth on it" - Japanese proverb

Japanese meditation is more famously known around the world as Zen meditation.

The word zen is a Japanese derivation of the Chinese Chan, which in turn came from the
Sanskrit Dhyana, meaning meditation.
Bodhidharma, who came to China from India in the 5th century CE, founded Chan as a
school of Mahayana (Great Vehicle) Buddhism.

From there, it traveled south to Vietnam (Thien), and east to Korea (Seon) and Japan
(Zen).

While Buddhism arrived in Japan during the eight century, Zen was introduced as a
separate school only around 1185 during the Kamakura period.

The zen meditation practices can be broadly classified into three popular sects:

Soto zen

Founded by Dogen Zenji, it emphasized shikantaza or silent illumination.

The meditation is characterized by the complete absence of any objects, anchors or

content. You are to simply the observe the stream of thoughts, allowing them to rise and
fall without interference.

This sect stressed upon zazen to the exclusion of everything else and firmly believed
that zazen was the best practice for both monks and laypeople.

It held mass appeal in Japan due to its simple approach and was sometimes derogatorily
referred to as 'farmer zen.'

Rinzai zen

Myoan Eisai, a contemporary of Dogen Zenji, founded a separate school focusing

on koans for achieving kensho (seeing one's true nature).

The followers of Rinzai believed that without kensho spiritual progress was not possible.

The sect was characterized by a rigorous and exhaustive regimen stressing discipline.
This found many takers amongst the rising samurai class in Japan and Rinzai became
the zen of the ruling class.

Obaku zen

Established in 1661 by a small group of Chinese monks and their Japanese students, the
focus of the practice was on rituals, chanting of sutras and other esoteric aspects of
Pure Land Buddhism in addition to seated meditation and koans.

Today, zen is the most popular form of Buddhism in the West, largely due to the efforts
of pioneers like Alan Watts and Reginald Horace Blyth in early twentieth century and
due to the later writings of the likes of Philip Kapleau, D.T. Suzuki and Eugen Herrigel.
 Chinese Meditation
"Emotions and excess desires injure the organs, cloud the mind and
impede the flow of chi. Therefore, visualize yourself as an empty vessel
that you fill with Tao" - Lao Tzu

Chinese meditation practices date back at least 2500 years when Lao Tzu authored the
Tao-te-ching (The Classic of Tao and Te), in which Tao is described as the source and
ideal of all existence.

Taoist meditation

Taoist meditation is the way of nature.

A person observes and reflects upon things and phenomena around him, and attains
wisdom. That wisdom helps him 'go with the flow.'

Instead of fighting the circumstances, one learns to go along with them.

In Chinese meditation, the Taoist concept of wu-wei is of paramount importance and

refers to "non-action" or "non-doing." This non-action is not an aversion to action, but
rather limiting the "self" from influencing actions/outcomes.

The idea is to accomplish tasks without forcing oneself upon them - doing them in the
sense of 'non-doer ship.'

It is action without effort.

The following passage from Lieh-tzu: a Taoist Guide to Practical Living, Eva Wong,
Shambhala, 2001 illustrates the above point beautifully:

"When I asked Old Shang to be my master and Pai-kao-tzu to be my friend, I decided to

work hard to discipline my body and mind.

After three years, I was afraid to have notions of right and wrong, and I did not dare to
speak words that might offend or please. It was only then that my master glanced at me
and acknowledged my presence.

Five years later, I thought freely of right and wrong and spoke freely of approval or
disapproval. My master gave me a smile.

Seven years later, my thoughts came naturally without any conceptions of right and
wrong, and words came naturally without any intention of pleasing or offending. For the
first time, my master invited me to sit by his side.

Nine years later, no matter what came to my mind or what came out of my mouth, there
was nothing that was right or wrong, pleasing or offending. I did not even entertain the
idea that Old Shang was my master and Pai-kao-tzu was my friend."

Numerous types of Taoist meditations exist, all different adaptations of the idea of
observing nature - Inner Smile, Embryonic Breathing, White Skeleton Visualization and
Witness Consciousness.

Wuji Qigong

The other very popular form of Chinese meditation is Wuji Qigong or standing posture
meditation.

The Chinese believe that the stomach and the spleen form the centre or the apex of the
body, and combine food with air to convert it into qi.

Wuji Qigong meditation accelerates the conversion process by stimulating the stomach
and spleen meridians located in the legs.

The meditation has an important mental aspect to it in addition to its quiet prominent
physical aspect, i.e. significant focus is required in bringing the mind's attention to the
wuji point to ensure that the newly created Chi/qi is not scattered and lost.

This is how you practice Wuji Qigong:

- Remember not to practice on either an empty stomach or a totally full stomach

- Choose a peaceful area. Outdoor in fresh air, close to a large healthy tree, is best
- Wear loose-fitting comfortable clothes

- Stand with your feet parallel to each other and shoulder-width apart, measured from
your inside heels

- Bend your knees slightly and lean them out a bit

- Relax your lower back and tuck-in your tailbone. This will straighten the lower spine

- Back of your thighs and buttocks should be totally relaxed and should shake like jelly
when you pat them

- Tuck your chin slightly inward

- Keep the mouth closed with the tongue softly resting on the roof of the mouth

- Keep the arms and hands relaxed by the sides of the body

- Breathe deeply

- Relax completely

Qigong, like yoga, is a worldwide phenomenon now and you should be able to easily find
a place where you can join people who meet regularly to practise it.

Vipassana Meditation Experience - Insight

into the Body and Mind
"Abstain from all unwholesome deeds, perform wholesome ones, purify
your mind" - Gautam, the Buddha

My second vipassana meditation experience was truly transformational.

And I intend to do it again soon - it really was that good.

Although comparisons are meaningless in the realms of spirituality and meditation, I feel
compelled to pen my thoughts, in order to bring clarity to anyone contemplating a
second or even their first vipassana course.

Let's begin with how and why my second vipassana meditation experience was 'better'
than the first one.

Some concepts and terminology used for describing the experience might be unfamiliar
to readers who haven't done vipassana before, but no reason to worry, as you will find
all such terms and concepts explained in detail either later on this page or in subsequent
pages.

One thing that stands out is the huge qualitative difference in the focus and
concentration between the two.

On our second attempt, I, as well as most others, took the precepts more seriously and
followed them diligently.

This itself improved the 'outcome' of the course by a factor of 10.

The word outcome is in quotes because meditation is an ongoing, life-long process -
there can't be an outcome in ten days, at least not in the sense of how we understand
the word in our daily lives.

To illustrate, one of the course precepts is to maintain Noble Silence at all times
- silence of the body, speech and mind during the entire duration of the course!

Last time I did the course, I could only truly maintain the silence of speech. The silence
of both body and mind were missing.

Even though not talking to other participants, I couldn't prevent eye contact, and took
interest in what other participants were doing.

I now realize how distracting that must have been to my practice.

The constant fodder provided by the eyes was enough for the mind to continue playing
its old game of forming opinions and passing judgments.

Inevitably, the process of formation of sanskars or sankharas never ceased, even while
meditating in a remote meditation retreat.

Fortunately, this time, all eye contact was completely avoided for the entire 9 days of
Noble Silence - in fact I refused to even glance in anyone's general direction.

The absence of 'new' distractions and the resultant mind games was a massive relief. It
gave my mind the required space and time to finally settle down.

Without any new sensory input to chew upon, the mind had to make do with old
memories, which slowly faded away.

As a result, the quality of the meditation hours improved dramatically.

Clearly, the true observance of Sila was mighty beneficial for the practice.

The other big difference was in my comprehension of theory and concepts.

I believed I had understood them well the first time round, given my 'long background'
in meditation (funny how ego always creeps in), but I realized how shallow my
understanding was.

During the first course, the theory and concepts had barely registered at a superficial
level. I probably grasped about 5% of their meaning then.

And now I can lay claim to understanding about 10% of it all.

(Have a sneaky feeling both these numbers will get revised lower after my next course)

Getting to better understand the why and how sanskars or sankharas are formed,
and what we should do to eradicate them, infused vigour into my meditation practice.

Seeing the link between the why and how of what I was doing strengthened
my Samadhi.

And finally, I was able to entwine my practice with the daily chores, outside of the
meditation hours.

Earlier, thoughts and feelings quickly overwhelmed me as soon as meditation got over,
and all awareness and equanimity was lost in an instant.

This time, I could hold Pragya or Panna longer and integrate it into my daily life.

The three aspects of Sila, Samadhi and Panna became clearer. I also got an experiential
take at how each one supported the other two in a virtuous circle.

Strengthen Sila and Samadhi and Pragya are strengthened; establish yourself in Pragya
and Sila and Samadhi become its offshoots; delve deeper into Samadhi and Sila and
Pragya get automatically established.

I moved from merely an intellectual understanding of these three to taking the first step
toward internalizing them through direct experience.

It is a long, long journey ahead, but now with better focus and better understanding, I
am confident of reaching the final destination.

I wish the same for you.

If you would like to know more or ask some specific questions about the vipassana
meditation experience, feel free to leave a comment below or write to me directly.

Stages of Meditation
"If we do not control the mind, we will achieve nothing" - Geshe
Rabten

There are nine stages of meditation through which a meditator usually progresses, more
or less in order, though it is quite possible to sometimes fall back to an earlier stage.

This regression, however, should not be a cause of worry.

Meditation is a natural process, which uniquely unfolds for each of us. There is no race
to "reach" the various stages by a fixed time-table.

In any case, these meditation stages serve as mere signposts on our path to inner-
discovery and are not destinations to be arrived at. So avoid getting caught up in their
'achievement' or 'non-achievement.'

Like life itself, meditation too is not a linear journey. It is a wave-like forward movement
with its own crests and troughs.

There will be times when you will feel stuck in your practice. Nothing you do will bring
your focus back. You will feel like a scatter-brain.

At such times, it is important not to lose sight of the end goal.

The resistance or blockage you experience is nothing but old sanskaras (impressions) on
their way out. It usually is a temporary set-back, before the next quantum leap in your
awareness takes place.
Getting discouraged and discontinuing the practice, just when things could be coming
together for a push higher, would be self-defeating.

So keep the faith and focus on maintaining a daily practice, above all else. You are
bound to be successful!

On to the nine stages of meditation:

1. Placing the mind

In this first stage, you spend more time being distracted, naturally, than you do focusing
on the object of meditation.

Good news because the only way from here is up.

2. Placement with continuity

Most of your meditation session is still distracted, but you can sometimes hold the object
of concentration for two minutes or more, before being interrupted by gross agitation or
dullness.

3. Patch-like placement

By now, majority of your time is spent engaged with the chosen object of meditation.

Also, when you lose the object through distraction or dullness, you find it easier to
resume concentration as mindfulness is improving.

4. Close placement

While you still experience periods of agitation and dullness, you can now hold the object
of meditation over longer periods of time - between five to ten minutes of duration at
one go.

5. Controlling

In stage five, you can now meditate for an entire session without your concentration
being disrupted by gross agitation or dullness.

You still experience subtle agitation or dullness.

Subtle dullness is the particular challenge.

6. Pacifying

You are now able to meditate for the entire session without your concentration being
disturbed.

You also experience only a small degree of subtle agitation or dullness.

Subtle agitation is the particular challenge.

7. Complete pacification

Your concentration has improved to the point that if any subtle agitation or dullness
arises, you are able to quickly overcome it through your greatly increased power of
concentration.

8. Single-pointed concentration

You are now able to hold the object of concentration completely throughout the whole
session with only slight effort required at the start of the session.

9. Placement with equanimity

In this final stage, you are able to concentrate on an object of meditation for any length
of time without effort.