Today, we will take a simple but a very
powerful meditation technique which takes only 15 minutes. This is a
combination of few basic techniques for health and spirituality. It can be done by anybody, anytime
and anywhere.
The
Technique:
Brief:
It has five Steps:
Step
1 :
Surrender (Sitting) – 30 seconds
Step
2:
Power of Affirmation (Sitting) – 30 seconds
Step
3:
Unconditional Acceptance with Alternate Nostril Breathing (Sitting) – Minimum 5 to 6
minutes
Step
4:
Be in Meditation (Sitting or Lying down) – Minimum 5 to 6 minutes
Step
5:
Express Gratitude (Sitting or Lying down) – 2 minute
Details:
Step
1 : Surrender
- Close your eyes, join both hands to make Gratitude Mudra (Refer Gratitude Mudra) and to whomsoever you trust say the below
- Also Refer Surrender(ing)-The Important Key for meaning
E.g. “Existence : I surrender to you”
Key
Points
- The door to inner world opens on surrendering
- Mind becomes relaxed
Step
2: Power of Affirmation
- In the same above state, say the following below three statements or any statements which you want to put in your sub conscious mind.
- Each Statement with each outgoing breath
E.g. “I am Healthy. I am Wealthy. I am
Blissful”
Key
Points
- These above statements gets slowly embedded in the subconscious mind (refer Subconscious v/s Conscious Mind)
Step
3: Unconditional Acceptance with Alternate Nostril Breathing
- Do Alternate Nostril Breathing (Anulom -Vilom) by doing Praan Mudra (Refer Yoga – Basic Pranayama)
- Be aware of incoming and outgoing breath in a relaxed manner
- Accept any thoughts if coming and become aware of your breath
- Do not fight or get involved with your thoughts, just be aware that you are being carried away by thoughts and come back to your breath
- Feel your breath from Nostrils-Windpipe-Lungs-Stomach and vice-versa.
- Also refer Unconditional Acceptance
Key
Points
- Yoga means – When your Body, Mind and Breath are in Union you get connected with Self. And when all these four are synchronized your are in Yog.
- Following Breath is the simplest way to do it.
Step
4: Be in Meditation
- Do refer (What is Meditation) and all my blog articles on Meditation to get a glimpse of what I mean by meditation.
- You can sit or lie down in Shavansana.
- Do not do any mudra. Just let go yourself
- When your eyes are closed what you see or feel… Obviously “Nothing”, “Empty[Shoonya]”, “Formless[Nirakaar]”.
- Just feel it. Do nothing, just be aware of it. If thoughts come accept it as it is and then dive back into this Nothingness.
- This Nothingness is actually our real Consciousness [Chaitanya] from where the door to the inner world opens.
- Kindly remember we cannot forcefully open this door, it automatically opens whenever existence wants.
- The only obstacle is our mind. Out mind entangles our consciousness in thoughts and deep association of thoughts.
- Even for a moment when there is a blankness of mind we are in meditation for that moment.
- If any disturbance like phone rings, etc. happens then just accept it that you are disturbed and then dive back into the consciousness as stated above. Do not take up the phone or do any activity till your meditation is over.
- Sometimes you may feel scratching feeling without any reason. Just be a witness to it and dive back into the consciousness. It’s a trick by the mind to not allow you to meditation.
Key
Points
- Meditation is getting connected or being with your own real self.
- Meditation is death of mind (not literally).
Step
5: Express Gratitude
- Join your hands again in Gratitude Mudra. Express gratitude to everyone and every being.
- Also refer Gratitude-The Ultimate Key for meaning
E.g. “Existence, God (to whom you trust),
All Enlightened Gurus, All Enlightened Souls, Parents, Relatives, Friends,
Enemies and in the end your own Self”
Key
Points
- Existence showers its blessings when we express gratitude unconditionally.
Wisdom Pointer:
- "You should sit in meditation for 15 minutes a day, unless you are too busy, then you should sit for an hour" Old Zen Saying.
- This meditation can be done by all, suited for people who are crunched for time.
