(Try this short
mantra meditation to calm yourself and feel more centered)
meditator needs patience, perseverance, enthusiasm, and sincerity.
An attitude of non-expectation and constant self-acceptance is
important. Meditation is meant to be a joyful process although there
will be painful experiences.
Either on a straight-backed chair or in a comfortable sitting
position, allowing the spine to be erect. Use a cushion or a folded
towel to tilt the pelvis slightly forward. This helps when sitting
for a length of time. Body and mind will become accustomed to a
regular time and allow the meditation to deepen.
It is important to begin meditation with a relaxed body. Some
purification breathing exercises will be helpful. You might want to
Power of Breath or simply begin taking long
relaxed breaths through the nose.
CENTERING WITH MANTRA
So Hum = "I am that"
1. Establish a relaxed rhythm with yogic breath.
2. On the inhalation begin to mentally repeat SO
3. On the exhalation mentally repeat the syllable HUM. Observe
as the sound comes and goes into your consciousness. Visualize
simultaneously the in-breath as a flow of energy moving up the
4. After practicing this for a few weeks, when breath and
mantra become one, focus your consciousness on the third eye, the
spot between the eyebrows. The whole being will gradually attune to
the transcendental vibrations of the mantra.
Regular meditation will eventually and most subtly change
eating habits and life-styles. The food we eat, the thoughts we
think, the things we do, and everything, is interwoven and
influences the state of the mind.
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