How to meditate

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How to meditate

Whenever it fits your schedule, you should meditate every day for at least 10 minutes. Some people find that beginning the day in a state of peace and silence makes the whole day go better. Some people find the best time is in the evening, where the soothing effects help take them into deep and nourishing sleep. And many people meditate both morning and evening and include some cleansing techniques with the evening meditation.

The meditation is a deceptively simple process and takes the form of sitting quietly to allow the Kundalini to rise from its seat at the base of the spine to the top of the head – along the central spiritual ‘channel’ inside all of us. Again many literary works dealing with Yoga describe this subtle road map; this is knowledge which has been available for thousands of years, not merely a few centuries!

This Kundalini energy cleanses the individual’s chakras – or spiritual energy centres – and leaves the person in a profoundly peaceful and relaxed state. Various additional techniques of meditation, designed to make it easier for the practitioner to attain this state of thoughtless awareness, are taught as part of the classes. These include simple mantras and hand movements which encourage the cleansing activity in the chakras.

Going deeper in meditation is not something that we can force along. It is simply a matter of allocating a few minutes every day when we can sit quietly, do nothing and experience the power of pure introspection. By doing this, over time we will notice that our meditation becomes more effective and the benefits more tangible.

To start
Find a place in your home where you can sit comfortably without being disturbed, preferably somewhere that you can use regularly. It is not necessary to sit on the ground, you can use a chair or sit anywhere as long as you are comfortable.  Try and ensure that you minimize the potential for distractions by e.g. turning on the answering machine before you start off. It helps to have a lighted candle in place in front of your position, alongside a small photograph of Shri Mataji or chart of the subtle system.

If you are meditating for the first time you may find it difficult to sit still or take your attention inside as you close your eyes, but do not worry, this will improve with practice.

Settling Down
Once you have settled down, take your attention slowly to the top of the head. At this point we can use the affirmations we use in the public meetings to help us focus our attention inside, or we can simply say to ourselves silently ‘please may I go deeper into meditation’ a few times.

After a few moments we may feel tingling, cool or heat on our fingers or a slow ripple of movement along the spine as the Kundalini starts to rise from the base of the spine to the top of the head. It helps if we try and ignore these sensations to start with, since we are trying to achieve a state of thoughtlessness, where we are not dragged along with our thoughts but simply watch them float into and out of our consciousness.

Going deeper
After a few minutes we may notice that while we are sitting more peacefully, thoughts are still flowing through our minds. This is quite natural and we shouldn’t think that the meditation isn’t working simply because of this continued thinking. Just bring our attention slowly back to the top of the head and try to keep it there. In fact it will take quite a bit of practice before we are likely to notice a significant slowing of the flow of thoughts,  but we will experience the benefits of our meditations long before that time.

Finishing up
Once we have been sitting for 10 to 15 minutes or so, we can slowly finish the session.

This is a very simple meditation session which you can try for yourself during the day. You can learn how to meditate with different meditation techniques and improve your meditation skills with our 10-part free Online Meditation Course.

We should really try and meditate at least once a day and preferably twice – once in the morning to set us up for the day and once in the evening to help us sleep more soundly.

Next: Guided Meditation

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Learn how to meditate with 10 part online meditation course

9 comment(s) so far, want to say something now?


  • Valéria
    Jul 17, 2010
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    Clear, nice, simple, very well written and very usefull hints…

    Reply

    vasant Sawant
    January 21st, 2014

    Thanks to sending me medition of sahaja yoga mataji helful me so many thing
    pleae send me sahaja yoga cd and books name in hindi or marathi language
    and where i get those cd and books in mumbai

    thanks

    Reply

    Erwan
    March 20th, 2014

    Dear Vasant,

    by contacting directly Mumbai collective, you should be able able to get the CDs and books that you are looking for.
    http://www.sahajayoga.org.in/meditation-centers?tid=28#block-block-17
    in the meantime here is a few links you can try:
    http://www.freemeditation.com/music/
    http://www.freemeditation.com/sahaja-yoga/music-in-sahaja-yoga/

    There is also specifically some fantastic music by the Australian group ‘Music of Joy’. You can preview a lot of their music directly from our website, and buy the music via download
    or CD from their website at: http://www.musicofjoy.com.au.
    Another quality Sahaj group is Nirmal Bhakti and you can find their website and ordering details at http://www.nirmalbhakti.com/.

    You can find more performances at: http://www.sahajayogamusic.com/

    I hope this can help. If you have more questions, feel free to ask,

    Erwan / freemeditation.com

    Reply

    1

  • Rajendra Prasad Dhanuka
    Aug 6, 2010
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    Thanks for sending so much Sahaja Yoga literature. I had attended public programe of Sri Mataji in Calcutta, India in the year 1992 and since than i am praticing Sahaja Yoga meditation and love doing it.
    Through Sahaja Yoga i came to know how to peep inside. Now i am more satisfied, tolerent, patience
    and happier person.
    Thanks again and request you to keep sending Sahaja Yoga literature and music.

    Reply

    2

  • Rajan
    Aug 5, 2011
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    Very nicely explain about the mediation and very help full not only for bigginers also for the those who in sahajayoga.
    very nice
    Thanks

    Reply

    4

  • Sri
    Dec 15, 2011
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    tHANKZ ALOT REALLY HELPFUL FO MY FUTURE!

    Reply

    5

  • Jasmine Ambrose
    Aug 25, 2012
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    I try to get up at dawn to meditate and before bed time. I have slowly got into the rythum of doing this, and now it has become my priority for some months as I seem to benefit from it so much. Curious thing is that I would rather spend my time on meditaion than complete the things like daily chores that I must be doing.

    Please let me thank you here for sending me e-mail of free meditation. I never believe there is such thing as ” free ” but this one has been so far.

    Jasmine Ambrose

    Reply

    6

  • Troy
    Dec 16, 2012
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    I meant great tips on meditation.

    Reply

    7

  • Yoonji
    May 12, 2013
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    I really appreciate.

    Reply

    8

  • Lesya
    Aug 27, 2013
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    Thank you! I’m meditationg on Online meditation course for a month.

    Reply

    9

  • iwen
    Nov 28, 2014
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    Is it possible that after the kundalini arise. I can see some scary spirits?

    Reply

    Erwan
    November 29th, 2014

    Dear Iwen,

    Kundalini should protect you from seeing those, but I can’t speak with certainty, I have never seen any myself. if you see them in dreams, that is your subconscious working out, everything that has to be cleared out in the left part of your subtle system called as left sympathetic channel, or moon channel. Now whether you see them in dreams or with your necked eye, you have to clear the back of your head, in the occipital bone area with a candle. Ask someone to just hold the candle behind your head for as long as needed. This is a starter.

    You may however require stronger work on your left side afterwards. Very best is to attend a collective center where they will tell you exactly what to do, free of charge. Could you tell us where you live?

    Warm regards,
    Erwan

    Reply

    10

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  1. Pingback : 3 Tips for a More Comfortable Meditation Practice « Deeper Into Sahaja Meditation on January 31, 2011

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