30 - 40 minutes
Each part of the exercise should be practiced for at least three weeks.
Practice of Trataka
Practice Trataka on the flame of a candle (3 rounds, each about 5 minutes). At the same time mentally repeat your Mantra.
Continue to meditate for a further 10 minutes with the Mantra and direct your consciousness to the inner space of the Anahata Chakra or the Agya Chakra.
Visualisation of the Inner Light
In your inner space, visualise a radiant light. Visualise it until it appears. With practice and when the thoughts have settled, the inner light becomes visible (about 30 minutes).
Radiation of the Inner Light
Picture yourself surrounded by an aura of light. Look at yourself from all sides. Observe the intensity and colour of the light (about 15 minutes).
Look inside yourself and find the source of the light that radiates from you. Open yourself and allow your inner light to radiate out strongly, continuing to expand outwards (about 15 minutes).
Bhakti Dhyana (Bhakti Meditation)
Chant Om three times
Feel the vibration of the Om sound rising from the Manipura Chakra to the Sahasrara Chakra. The Om vibration flows throughout your whole body in the form of light and radiates further into the Cosmos. The Om sound forms a protective shield around you, which keeps away all negative vibrations.
Remain with each of the following images, thoughts or feelings for about 3-4 minutes.
Relax. Feel your body and feel its stillness. Be conscious of your existence in its entirety - physically, mentally and spiritually. Without being distracted simply try just “to be here”.
Now dive deeply into your inner Self, sense it and feel it. Full of love (Bhakti), observe your inner Self and your surroundings. Bhakti means compassion, forgiveness, understanding, love and devotion for your revered Divinity (Ishta Devata), the light in your heart. Feel your heart and the presence of the light within you and around you, and let the light within you continue to grow stronger.
Feel the Cosmic energy that flows throughout your body in the form of Prana. Feel the fine touch of Prana on your skin and in your heart. Recognise forgiveness, compassion, love, understanding and devotion as the qualities of your heart, and allow your most loving feelings to radiate to all living beings. Feel yourself in love with nature, with plants, animals and humans - related to all living beings.
Remain with these beautiful feelings in your heart. Feel that your thoughts reach far into the Universe. Be conscious that every thought has an effect and will manifest itself at some time.
Place your life in God's hands. Say to yourself: “Lord, I have done everything as well as I could. I now give my life into your hands. I hand over to you all my actions, the good as well as the bad. Please accept them and continue to guide my life. May my thoughts, my body and my mind be connected with each other in harmony. May my Self, the Divine part of me, one day unite with you.”
With these thoughts allow your deepest feelings to continue to flow from the heart. Do not send your feelings and thoughts into empty space, but send them to the Divinity that you revere. There is only one God, and God comes to you in that form in which you believe, and to whom you pray.
Remain in your inner temple and feel your personally revered Divinity in your heart. Speak with your Divinity and create a beautiful altar in your heart. Place upon it a picture or symbol of your Divinity.
At the same time also see yourself as you perform these activities. You see the altar and your own form in front of it. Prepare the altar with love and devotion. Light a candle and incense and decorate it with flowers. Give the best that you have to give - your love, your beautiful and good qualities, your whole being. Prepare this with great and deep joy. Peace and calm radiate throughout you. All your fears and problems fall away. You feel yourself totally protected and loved.
Remain for a few minutes without further thoughts or imagination and allow the experiences in your heart centre to linger.
At the end chant OM three times and the Peace Mantra.
ASATO MĀ SAD GAMAYA
TAMASO MĀ JYOTIR GAMAYA
MṚITYOR MĀ AMṚITAṂ GAMAYA
SARVEṢĀM SVASTIR BHAVATU
SARVEṢĀM ŚĀNTIR BHAVATU
SARVEṢĀM MAṆGALAM BHAVATU
SARVEṢĀM PŪRṆAM BHAVATU
LOKĀḤ SAMASTĀḤ SUKHINO BHAVANTU
Lead us from unreality to reality
Lead us from darkness to light
Lead us from death to immortality
May everyone be healthy
May everyone live in peace
May the wishes of everyone be fulfilled
May everyone attain perfection
May there be happiness and prosperity everywhere
OM TRYAMBAKAM YAJĀMAHE
URVĀ RUKAMIVA BANDHANĀN
My adoration to the three-eyed God Shiva
who is omnipresent
May He bless us and nature with health
May His blessings free us and lead us to immortality
PRABHU DĪP  KARTĀ
MAHĀ PRABHU DĪP KARTĀ HĪ KEVALAM
OM ŚĀNTIḤ ŚĀNTIḤ ŚĀNTIḤ
I am not the doer
Prabhu Deep is the doer
Only Mahaprabhu Deep is the doer
Om, Peace Peace Peace
Rub your palms together. Cover your face with your hands and warm your face muscles. Bend forward and thank God or your Higher Self for this meditation.