Basic Meditation Technique to bring calmness joy and peace
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Posture: Sit upright spine straight, feet Flat on the floor Chin parallel to floor, palms
turned upwards at the junction of the thighs and abdomen. Position of eyes half
open or closed with upward gaze.
Fix the mind and attention at the point between the eyebrows (spiritual eye)
Breathing exercise 1: Tense with will Relax and feel: Six times
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Expel the breath through the mouth in double exhalation “huh,huhhh.”
Inhale deeply through the nostrils and tense the whole body to the count of six
Expel the breath through the mouth in double exhalation “huh,huhhh.”
Breathing exercise 2: Even count or triangular breathing: 20:20:20 or 10:10:10
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Inhale: hold: exhale: Six times
Hong Sau
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Take a deep breath and exhale quickly in double exhalation then remain without
breath as long as you feel no discomfort. Mentally wait for the breath to come in.
Mentally watch I.e., become aware of the flowing in and out of the breath.
Do not attempt to regulate the flow of breath in any way; merely be aware of it.
As the breath comes in mentally chant “Hong” as in song and as breath goes out,
mentally chant “Sau” as in saw.
If you find difficulty in coordinating the correct word with the in –or out flow of your
breath, use your right index finger to identify.
As the breath comes in move the index finger inward towards the palm as you
mentally chant “Hong": and as you exhale, move the index finger outward from
the palm as you mentally chant “Sau.” when the words and breath are coordinated
correctly discontinue the finger movement which is not a part of the technique.
If you notice a pause either after inhalation or exhalation enjoy the calm state of
breathlessness.
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Do not regulate the breath in any way.
Let the chant follow the breath.
Inbreath “Hong”; Outbreath “Sau” if inbreath becomes long, “Hong” becomes long and if
inbreath becomes short, the Hong becomes short.
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Check your spine is straight and gaze uplifted.
Feel the mantra vibrating in every cell of your body.
At the conclusion of practice expel the breath in deep exhalation and enjoy the peace and
calmness: breath in and expel the breath again and enjoy the peace and calmness and
finally third time, inhale and expel the breath, sit in silence for some time. Carry with you
the peace and calmness whatever you do next.