20 - 30 minutes
Each of the following parts of the Meditation is an independent exercise. At the beginning, the basic level is practiced for about 10 minutes and then the meditation continues according to the respective exercise level.
Each part of the exercise should be practiced for at least 2 weeks.
Concentration on the Breath with the Mantra SO HAM
Direct your attention to the centre of the chest and observe the gentle flow of the breath in this area (about 10 minutes).
Hear the inner sound of the breath as SO HAM. Listen to the natural, soft sound of the breath - with the inhalation the sound so arises and with the exhalation ham. (about 10 minutes).
Deepening Concentration on the Breath with the Mantra SO HAM
Be aware of the flow of the breath in the chest as in the previous exercise (about 5 minutes).
Think of the Mantra SO HAM - “That I am” - with each breath (about 15 minutes).
Inhaling mentally repeat the syllable so and at the same time follow the movement of the breath consciousness from the navel to the throat, feel the lungs filling like water in a glass.
Exhaling mentally repeat the syllable ham and follow the movement of the breath consciousness from the throat to the navel, like water emptying from a glass.
Try to think only of the Mantra. When other thoughts surface do not dismiss them but also do not hold onto them. Observe the thoughts and allow them simply to pass by.
Return again to the simple observation of the breath (about 5 minutes)
Concentration on the Inner Space (Chidakasha)
Look at the inner space behind the forehead in the region of the Agya Chakra, (the eyebrow centre). Simply be aware of it as it appears before your inner eye. Remain completely relaxed, without visualisation or imagination (about 15 minutes).
Now see yourself in your inner space. Observe how from time to time it seems as though the space is within you, then again as if you were inside the space (about 15 minutes).
Observation of Thoughts
Observe the coming and going of your thoughts. Do not evaluate or influence the thoughts. Try not to push certain thoughts away, or hold onto them. Remain in the position of a neutral observer (about 15 minutes).
Continue to observe the thoughts without influencing them. Examine and discover your relationship to individual thoughts. Find out how you evaluate them (good/bad, comfortable/uncomfortable, beautiful/ugly) and why you evaluate them in this way (about 15 minutes).
Expansion of Consciousness into the Past
Expand your consciousness into the past. Try to recall past events systematically - beginning from the present. Begin with today, go back to yesterday and the day before yesterday, to the previous week, to the previous month, to the previous year. Visualise one experience after the other as far as you are able to recall (continue for about 10 minutes).
Return again in reverse order to events in the present (about 10 minutes).
Relax your mind and observe the thoughts as they come and go (about 5 minutes).
Meditation on the Gayatri Mantra
Chant, or mentally repeat, the Gayatri Mantra 5 times:
॥ ॐ भूर्भुवः स्वः तत् सवितुर्वरेण्यं भर्गो देवस्य धीमहिधियो यो नः प्रचोदयात् ॥
OM BHŪR BHUVAḤ SVAḤ
TAT SAVITUR VAREṆYAṂ
BHARGO DEVASYA DHĪMAHI
DHIYO YO NAḤ PRACODAYĀT
Let us meditate on the admirable and benevolent
Light of the Divine, that dwells within our hearts.
May it awaken all our abilities,
Guide our intellect and rapidly illuminate our understanding.
End the exercise with the Peace Mantra OM ŚĀNTIḤ ŚĀNTIḤ ŚĀNTIḤ. Relax in the inner space of your heart (Hridayakasha) (about 5 minutes).
Love brings joy, not sadness.
Love has understanding and provokes no arguments.
Love gives security and places no demands.
Love grants freedom and knows no jealousy.