You are advised to do these meditations exactly as given here to
receive the full benefit of them. It is advised to practice these techniques
after having attended the Arogya Spurana Meditation Program. Do not mix and
match or customize these techniques. You are welcome to share these techniques
with others without altering any of the instructions, as there may be side
effects. These meditation techniques belong to the planet Earth. They are the
gift of ancient Masters. Enjoy them!
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your actions.
All techniques are to be done with eyes
closed and on an empty stomach.
Technique to balance the pitta in the body:
This technique is to balance the pitta in the
body. Pitta is made up of the two elements - fire and water. This technique has
3 parts in all. Total duration: 30 mins.
Meditation method:
Close your eyes.
The first 10 minutes: In standing position, completely shake your
body from head to toe. This will awaken the unused energy centers in the body.
Let your body become liquid-like.
The next 10 minutes: Sit down and create whatever sound comes to
the mind. Release all the irritation inside. Whenever you carry irritation in
you, the pitta in your body will get imbalanced.
The last 10 minutes: Just sit quietly. Witness whatever is
happening in your body and mind, without passing any judgment on any of your
thoughts or resisting any thought.
Centering Technique:
This technique is a visualization technique to
center you fully inside your body. It has two parts.
Total duration: 21 mins.
Meditation method:
Close your eyes.
First part: In standing position, tense every part of your body,
part by part, starting with the feet, then moving onto calf muscles, knees,
thighs, hip, abdomen, chest and back, shoulders, arms, hands, neck, face and
head.
Second part: In standing position, visualize every part of your
body inhaling and exhaling. Infuse etheric energy (prana shakti or the vital
energy that you take in while breathing) into every single part of the body.
This will give you deep relaxation; you will radiate peace.
Chakra Energization Technique:
Chakras are the vital energy centers in our
bodies. They are mainly responsible for diseases at the physical and mental
levels. If they are kept in an energized condition, we can be free from all
types of diseases. Total duration: 21 mins.
Meditation method:
Close your eyes and sit comfortably cross-legged on the floor.
Start at Muladhara chakra - the root chakra. Breathe prana
(the vital energy that you take in while breathing) in and out through the Muladhara
chakra. Visualize prana going in and out. Feel it touching the chakra
and vibrating it.
Next, repeat this process with the Swadhistana chakra - 2 inches below
the navel.
Next, repeat the process with each of the remaining chakras - the Manipuraka
chakra - navel center, the Anahata chakra - the heart center,
the Vishuddhi chakra - the throat center, the Ajna chakra - the
brow center and the Sahasrara chakra - the crown center.
Pain Dissolving Technique:
This technique can be done when experiencing pain in any part of
your body.
Meditation method:
Close your eyes and sit comfortably.
Focus on the part of the body that has pain and deliberately drop the word
'pain' from your mind. Do not allow the word pain in your mind. Your mental
chatter will continue to tell you that you have pain. Turn it off. Feel the
area of pain deeply. Just look into it with an open mind, with the curiosity of
a child. Look into what is happening inside your mind. You will soon see that
your mind is just exaggerating the pain. Find the center of the pain. The pain
will reduce as consciousness is infused into the area. Focus your awareness on
it and suddenly you will discover that the pain has disappeared, and in its
place there is only bliss. Pain is just an absence of awareness. It
automatically dissolves once you focus your awareness on it. Any pain can be
transcended with this technique. You will find that pain is a door to bliss.
Verbalization & Visualization Clearing
Technique:
This technique gives an experience of deep
relaxation. If our eyes are tense, our whole being is tensed. Eyes and Being
are closely related. That's why you can tell so much from a person's eyes. This
technique really helps those who sit in front of the computer all day. If you
do this just once a month, it will clear all the tension that is accumulated
from this activity. It will clear all the verbalization and visualization. You
will experience a deep silence and relaxation in you.
This technique has two parts: Total duration: 13 mins.
Meditation method:
First part (10 mins.): Close your eyes and sit with your head, neck and
back in a straight line. Chant the hoomkara (hoom sound) intensely into your
center. Send the sound inside. The energy of this sound will work on your body
and energize it. It will infuse energy into you.
Second part (3 mins.): Roll your eyes either clockwise or anticlockwise.
Do not allow any inner visualization. Roll your eyes intensely; this itself
will stop all the inner visualization.
Third part: Relax for few minutes. By the time you reach this step, you
will have a clear awareness in you because you have cleared the verbalization
and visualization. So naturally you will see a deep silence in you. Enjoy and
relax into that silence for a few minutes. This is like a complete cleansing
program.
Technique to erase unconscious thoughts:
This technique engages both the unconscious and conscious parts of
our mind and clears the continuous stream of unconscious thoughts.
Meditation method:
Visualize a blackboard.
Visualize writing the number 3 on it and wiping it, three times.
Visualize writing the number 2 on it and wiping it, 3 times.
Visualize writing the number 1 on it and wiping it 3 times.
Then visualize writing the number zero on it and wiping it 3 times.
Vipassana - Silence Technique:
This technique has three parts.
Total duration: 30 mins.
Meditation method:
Close your eyes.
First part : For 10min, witness all the subtle physical movements of the
body.
Second part: For 10min, inhale and exhale and witness the breath going
in, taking a turn and coming out.
Third part: For 10min, witness the mind.
Experience the deep silence. Maintain this silence for as long as you are able
to; it will take you deep into your Being.
Agni-Fire Navel Clearing Technique:
This technique has two parts: Total duration: 25 mins.
Meditation method:
Close your eyes.
First part (10 mins.): Sit in vajraasan position (sit upright resting
your bottom on your feet, feet outwards and with legs under you).
Visualize agni (fire) in the navel area. This burns away all the impurities.
Visualize prana (the vital energy that you take in while breathing) going into
the navel and making the fire burn more intensely.
Second part (10 mins.): Sit cross-legged and chant the hoomkara (hoom
sound) intensely and inwardly into your body and visualize it intensifying the
fire
Third part: Sit quietly and relax.
Pranic Breathing Technique:
This technique energizes the pranic layer (breath
layer) of your body. There are seven energy bodies in us out of which the
pranic layer is one of them. It is also called the breath body.
Total duration: 21 mins.
Meditation method:
Close your eyes.
Sit in vajraasan position (sit upright resting your bottom on your feet, feet
outwards and with legs under you).
Inhale through the mouth slowly and deeply. Swallow and digest the air and
prana (the vital energy that you take in while breathing). You will feel a
tremendous coolness in your being. Inhale through the mouth and exhale through
the nose. When you breathe deeply through the mouth and swallow the air,
automatically your body will exhale through nose.
Tejas Tattwas Technique:
This technique has two parts. We are connecting the previous two meditations
together. Total duration: 22 mins.
Meditation method:
Close your eyes.
First part (15 mins.): Sit in vajraasan position (sit upright resting
your bottom on your feet, feet outwards and with legs under you). Connect the
upper and lower body with chin mudra: thumb and forefinger together to form a
circle and the remaining three fingers straight. Point the chin mudra towards
the body where the upper body meets the lower body at the top of thigh.
Visualize fire and chant the hoomkara (hoom sound).
Second part (7 mins.): Bend forward and touch the ground with the
forehead. Remain in this posture. Inhale air and prana (the vital energy that
you take in while breathing) through the mouth and then allow the body to
exhale through the nose.
Third part: Visualize a cool white light throughout the entire body
while doing this.
Inner Chattering Clearing Technique:
This technique will center you in your body. All
of these techniques are to center you in your body. Once you feel at ease with
your body, you can experience boundarilessness. Inner chattering and
tongue-movement are deeply connected. You cannot think without making some
tongue-movement. The moment you start thinking, you move out of your body.
Total duration: 30 mins.
Meditation method:
Close your eyes and sit cross-legged on the floor.
First part (5 mins.): Concentrate on your tongue. Feel as though it has
become a solid stone. Focus your awareness on your whole tongue. Do not allow
even subtle movements of the tongue. Do not allow a single word to rise in your
mind.
Second part (25 mins.): Visualize your whole body smiling. Feel your
whole body at ease, relaxed, in a deep feeling of enjoyment. Feel your whole
body smiling intensely.
Willpower Technique:
This technique can be used to achieve a strong mind and body. It strengthens
our will. Vivekananda says: "You will feel such strength in body and mind even
if you sit like this for five minutes every day."
Total duration: 21 mins.
Meditation method:
Sit on both your hands (palm facing up) and close your eyes. Your hands should
come underneath you from both the sides of your body. Concentrate on the tip of
nose. Feel your boundary completely (where your skin and clothes meet.) Feel
yourself as one complete piece. Your body will become as solid as a rock.
Gratitude to the body:
The body is the closest thing that we have to
Consciousness, Atman or the Divine. When we pray intensely to the body, it will
respond to our prayers and requests. Its intelligence will activate its own
healing.
Total duration: 21 mins.
Meditation method:
Sit down cross-legged and close your eyes. Give your deep gratitude for all the
blissful experiences your body has given you, all the enjoyment and pleasure
you have experienced through your body. Request the body to heal any disease
that you have. Your body can do miracles.
