How to Meditate? PDF Print E-mail

Step by Step Procedure for Meditation

Note : This is the full meditation , on days when you dont find time Step 2,3 can be skipped

Step 1 : Salutation to Guru

Guru Brahma Guru Vishnu Guru Devoo Maheshwarah
Guru Satchad Param Brahmam Tasmai Sri Guruve Namaha.

Step 2: Bending & Twisting Excercises

a.Hold both the fingers in chin mudra and placing them on the knee

For each Chakra (Moolaradara,Swadhistana,Maipuraha,Ahanata,Vishuddi,Agnya) and Sahasrahara - 7 times

b.Bend forward on the left side and take your chin towards the outside of the knee
c.Come up and do the same on the right side

Breath Control during the Excercise.

Step a : While Bending forward exhale and count 1,2,3
Step b. : Count 4,5,6 hold the air and keep the thought at the particular chakra
Step c : Inhale 7,8,9 and come up to erect position
Step d : Hold the breath for 10,11,12 and now do the right side

Note : The thought should be placed @ Each chakra while concentration.

Twisting Excercises

a. Hold both your hands in chin mudra
b.Now for twsting Left for Mooladara , place your left hand on the left groin so that Middle ring and index finger are on the outside of left thigh and right hand placed against the left knee in Chin mudra.
c.Exhale and count 1,2,3
d. Now hold the count 4,5,6 keeping the spine in a stretched position at the mooladara.
3.Inhale and count 7,8,9 and come forward
4.Hold and count 10,11,12.
5.Do the same for the right side

Now perform for each chakra until the Forehead eye and the top of the head


Step 3 : Salutation to the Pancha Bhootas , Wisdom and SOUL - SALUTATION to ADHARAS - Adhara Vanakaam

1. Sit in Vajrasana
2. Lean bend forward and and then come up

salute the EARTH priniciple at Mooladara , base of spine
Salute the WATER priniciple at Swadhistana , around the urinary region
Salure the FIRE priniciple at MANIPURAHA , the stomach region
Salute the AIR priniciple at the ANAHATA , the chest region
Salute the SPACE principle at the VISHUDDI , the throat region
Salute the WISDOM priniciple at the Forehead Region
Salute the SOUL priniciple at the Top head region


Step 4 : Salutation to Mother Father and the Guru

a.Sit in normal Meditation position
b. Fold your thumb and then the 4 fingers ,and place it on the knees.This is called Aadhi Mudra c.In Aadhi Mudra , think of your mother in the forehead eye , exhale lean bend forward and salute your mother , MAATHRU DEVO BHAVA
c..In Aadhi Mudra , think of your father in the forehead eye , exhale lean bend forward and salute your father , PITHRU DEVO BHAVA
d.In Aadhi Mudra , think of your SATGURU who taught the Kundalini meditation for your welfare in the forehead eye , exhale lean bend forward and salute your father , AACHARYA DEVO BHAVA

Step 5 : Meditation

1.Sit in a comfortable posture with neck , spinal cord and head Erect.
2.Keeps your eyes gazed at the tip of the nose.
3.Concentrate your mind and place the Single-Thought Mind on the space between the eye brows.
4.You will experience the pulse or a apressure or a Inner feeling of a ant crawling , now keep your mind attentive to the divine vibration for 20 minutes

If the the eyes close automatically after 3-5 minutes ,then one need not strain to to gaze at the tip of the nose.

After finishing the meditation , rub your hands 5 times and place them on the eyelids.Feel the warmth emanting from the center of your palms throught the eyelids.

Do it again. Now raise your hands and receive the Energy 12 inches above your head from the Dwadasantha center in the center of your palms and descend the energy through the center of th spine from the top of the head. Mentally think let my intellect be purified and energised

Receive the energy and descend and mentally think let mind become peaceful

Receive the energy and descend it from top of the head to baseof the spine and then to legs ,hands and fingers and mentally think let body become fit and healthy.

Now bend forward and offer yourself to the Satguru mentally offering "Satguruve Saranam"

Step 6 : Blessings to the World.

Keep your hands in namaskara Mudra , thumb touching the forehead eye and bless yourself ,your family,your parents, your friends, your spouse ,your children,your workplace,your city ,your country , the whole world and then Universe.

Offer the Selfless thought "Let all beings attain peace and happiness"

"Let Wisdom Flourish
Let peace Prevail
Let us protect Satya Yuga by the Grace of the Sath Guru"

"Let the rivers be nationalised"
"Let the Food grains be available to one and all for eradication of poverty
Let the earth cool itself
By 9-9-2009 , let Sri Lanka find the Solution to TAMIL problem

By 2020 , let world peace be established.


S A N T H O S H A M ! S A N T H O S H A M ! S A N T H O S H A M !