| Meditation - Steps
For Practice |
1. |
Set aside twenty minutes, morning and
evening preferably at dawn and dusk before your meal.
(Don't let twenty minutes be a barrier - 5 minutes is
also good if that's also you can do). |
2. |
Freshen up with a half-bath (dousing the limbs, eyes,
face and neck with water) or cool shower before starting. |
3. |
Choose a quiet place in a clean environment where
you will not be disturbed. |
4. |
Sit on a blanket and use a cushion to raise you slightly
off the ground and support your knees if necessary. |
5. |
Sit with your back straight but not stiff, shoulders
relaxed, legs crossed and hands folded in the lap. Curl
your tongue up and slightly back so it touches the roof
of the mouth. (You may relax this posture if it becomes
painful but try to become accustomed to it gradually). |
6. |
Check that you are breathing correctly - i.e. that
your breath is centred in the abdomen rather than the
chest. |
7. |
Focus your mind on your breath for a few moments until
you feel yourself settle down. |
8. |
Think of infinite love or infinite consciousness all
around you, within and without. Think that there is
nothing except this. Hold this idea until you feel your
consciousness softening and expanding in a pleasant
manner. (Note: this does not have to be visual, it can
be a feeling or idea) |
9. |
Continue to think of infinite love or infinite consciousness
all around and begin to repeat the mantra, "Baba
Nam Kevalam" and think of its meaning, "Infinite
Love is all there is". |
10. |
Feel that you are merging into that infinite love
or infinite consciousness, that you are becoming infinite
love or infinite consciousness yourself. |
11. |
If your mind wanders, gently bring it back to the
mantra and the idea of the infinite. |
