Meditate 1 hr./day - Connect to Your Spiritual Guide
RELAX (22 mins.)
1 min/part: (5 mins)
- Sit and Close eyes
- Listen to fan/ac/voices
- Be aware of floor, walls, ceiling
- Feel points of contact: seat, backrest, armrest
- Feel chest movement
20 sec/part (5 mins)
Relax face:
- Forehead
- L/R/Both Eyes
- L/R/Both Ears
- L/R/Both Cheeks
- Nose
- U/L/Both Lips
- Chin
- Whole face
1 min: Feel breath through both nostrils
10 sec/part: (11 min)
First, do all Left parts; then Right; then Both
- Toes 1 by 1;
- Sole
- Heel
- Ankle
- Calf muscle
- Knee
- Thigh
- Buttock
- Waist
- Chest
- Shoulder
- Armpit
- Bicep
- Elbow
- Arm
- Wrist
- Thumb
- Index finger
- Middle finger
- Ring finger
- Small finger
- Palm
VISUALISE (22 min)
1 min: Sit comfortably Backbone straight Relaxed. Feel breath.
3 min: Recite long OMS. synchronize breath (Аааааааааааааа Uuuuuuuuuuuuu Mmmmmmmmm).
3 min: You are sitting on the bank of a river. Very lonely, very quiet.
1 min: See birds flying in the sky (a fast-moving object)
1 min: See the river flowing slowly. (slow-moving object)
3 min: See a stone boulder nearby. Feel your mind is like that. (an unmoving object)
1 min: See a long-range of Himalayas (a big unmoving object)
2 min: See a bright full moon (a smaller object, very slowly moving)
7 min:
See and talk to your Guru
- or symbol OM
- or a yantra
- or a fire ritual
- or Devi/Siva/Ishta
MEDITATE (16 min)
2 min: Close your eyes. Take 3 deep breaths. Relax, See Darkness
3 min: Don't judge, but watch any thought. Ask: Is it of past (memory) or future (imagination)?
7 min: Watch with curiosity any feeling. Say how interesting! Don’t judge it or yourself for having the emotion as good/bad. Let go of attachment to the feeling. Say: “I am happy and contented here and now. I am full of energy and life. I am blessed. I thank and bless all."
1 min: Open your eyes slowly.
3 min: Note down your feelings and thoughts in a diary. You will learn to use them later to improve your life by making them positive.
Source: Guruji's Scanned Papers
