In this presentation we will briefly
discuss shorter guided meditations,
and then focus primarily on longer
guided meditations.
Shorter Guided Meditation
Instructions (1)
• Shorter Guided Meditations are intended to give
new-comers an idea about meditation and something
to practice at home even before they receive the SRF
Lessons.
• This information is given often at our Temples in
California before any Thursday or Sunday Service.
• (These guidelines may be included in the Manual of
Service in the near future.)
Shorter Guided Meditation Instructions (2)
OPENING PRAYER
• Use one of the common prayers or one that is suited
for deeper practice of meditation techniques. Keep it
simple.
CHANTING
• Use chants that are easier to follow, during the initial
period especially if there are newer members
• READINGS/INSTRUCTIONS
• Use quotes from Master and other SRF disciples.
Avoid adding your interpretations or understanding.
General reminders and instructions for posture,
maintaining stillness can be in your own words
Shorter Guided Meditation Instructions (3)
MEDITATION
• After explaining proper posture and position of the eyes, you
can tell the ones present that if they do not have a technique,
they can focus at the Christ Center and observe the breath.
• After a few minutes you can also guide them through any
visualizations or affirmations printed in the booklets
Metaphysical Meditation or Scientific Healing Affirmations, or
other visualization techniques offered in the Lessons.
• Than continue with normal service format (reading, chanting,
etc) ending with the closing prayer.
• Short guided meditations can also be done at the end of the
service.
Long Meditation Formats
The following guidelines have been prepared
due to increased interest amongst groups all
over the world in having guided meditation and
practicing the techniques together. These
guidelines are prepared with longer meditation in
mind and not intended for regular services.
Before your group begins to have guided
meditation, please discuss it with your group’s
monastic counselor.
Preliminary Considerations
• Discuss and agree on the date and time for
guided meditations
• Announce to all the members in advance
• It is best if experienced Service Readers lead
these guided meditations initially.
Preparation
Prepare as you would for leading any meditation,
additionally;
• Give a brief introduction to guided meditation, especially
if the members haven’t attended one before.
• Outline the duration of each period of meditation and
practice of the techniques .
Begin the Meditation
• Prayer
• Reading
• Chant
Practicing the Techniques together
• Read short inspiring passages related to each of the SRF
techniques.
•Do not read out the complete techniques given in the Lessons or
those sections that disclose key points in the practice of these
techniques. For instance, don’t make reference to kriya sounds as in
given in SRF Kriya Lessons.
For example:
“Kriya should always be performed with deepest concentration and
complete detachment from outer distractions. Depth of
concentration is more important than length of practice; but both
are necessary for advanced spiritual development.”
- SRF Lessons
Practicing the Techniques together
• It is alright to lead group members in the 20-20-20
breathing & ‘tense and relax’ exercise prior to Hong-Sau
Technique.
• You may give some reminders such as for posture.
Avoid giving detailed instructions especially if the
congregation consists mainly of long time members. It is
also OK to remind the congregation from time to time to
keep the gaze focused at the Christ center.
Practicing the Techniques together
• If needed, encourage members to practice Kriya quietly,
especially if you notice any of the members practicing it
loudly. Ask for ideas from other leaders and the monastic
counselor on effective ways for giving such reminders.
• Chanting Aum at spinal centers.
• Read out the technique from the SRM Winter 2002 issue,
and let the devotees practice it on their own.
• Or the leader calls out each of the centers (coccyx, sacral,
lumbar and so on) going up and down the spine as further
outlined in your Guidelines for Guided Meditation – for
Meditation Leaders handout.
Stillness
• Stillness is an important part of the meditation. Ensure
that there is enough time set aside for practice of
Stillness.
• You can read out short passages that serve as
reminders and encourages physical and mental
stillness…
… such as:
“Stillness is the altar of Spirit…. When motion
ceases, Spirit begins to manifest.”
- Paramahansa Yogananda
Devotion
• Chanting is a good way to lead devotees into the practice of
devotion.
• Devotion is the last phase after the practice of all techniques;
keep aside a period for practice of devotion; give reminders or use
short readings emphasizing devotion.
Remember: “God loves to drink devotion from the secret
winepress of the devotee’s heart.”
- Paramahansa Yogananda
Praying for others
• It is not necessary to practice the healing technique.
However, it is good to end with a period of prayer for
others.
Other Suggestions
In order to give variation to the guided meditation, you
may also:
- Use Visualizations, Affirmations, Reading of Master’s
poems, etc.
For example -
“Fix your mind inwardly between the eyebrows on
the shoreless lake of peace. Watch the eternal
circle of rippling peace around you. The more you
watch intently, the more you will feel the wavelets
of peace spreading from the eyebrows to the
forehead, from the forehead to the heart, and on to
every cell in your body. Now the waters of peace
are overflowing the banks of your body and
inundating the vast territory of your mind. The
flood of peace flows over the boundaries of your
mind and moves on in infinite directions.”
Summary Reminders
• Do not spend the entire meditation time on guiding or with
frequent readings. It can be overdone. And ask your fellow
devotees for feedback.
• Do not guide every long meditation. The group members
can come to a consensus on this; check with your monastic
group counselor.
For example, if you have long meditations every week, then
monthly long meditations can be a guided meditation.
Format 1: Five hours Standard Format
• Ideal when the congregation is mainly long time
devotees and kriyabans
12:00 - 12:20pm Energization Exercises
12:20 - 12:30pm Opening Prayer + Chant + Reading
12:30 – 1:20pm Hong Sau reading and Guided Practice
(includes 20-20-20 exercise)
1:20 - 1:30pm Om Inspiring Reading/Chanting
1:30 - 2:10pm Om Technique
2:10 - 2:40pm Stillness/Devotion
2:40 - 3:00pm
Intermission
3:00 - 3:10pm Opening Prayer + Chanting
3:10 - 4:00pm Kriya Inspiring Reading + practice of Kriya
4:00 - 4:15pm Chanting Aum at the Spinal Centers
4:15 - 4:45pm Stillness/Devotion
4:45 - 4:55pm Prayer for Others/Reading
4:55 - 5:00pm Closing Prayer
Format 2: Five hours Flexible format
•This format has a good balance between the guided and individual practice
Also gives scope for practicing together the variety of Master’s techniques
• The leader should inform the congregation of the period where it is not guided so that
devotees can practice one of the techniques on their own.
12:00 - 12:20pm
12:20 - 12:30pm
12:30 - 1:20pm
1:10 - 2:00pm
2:00 - 2:10pm
2:10 - 2:40pm
2:40 - 3:00pm
3:00 - 3:10pm
3:10 - 4:00pm
4:00 - 4:15pm
4:15 - 4:45pm
4:45 - 4:55pm
4:55 - 5:00pm
Energization Exercises
Opening Prayer + Chant or Affirmation
Hong Sau reading and Guided Practice
(includes 20-20-20 exercise)
Silent period for Individual practice of Om, Kriya or any
other techniques of Master – Not Guided
Chanting
Short reading + practice of Stillness/Devotion
Intermission
Chanting
Kriya reading + practice
Chanting Aum at the Spinal Centers
Short reading + practice of Stillness/Devotion
Guided Visualization or inspiring Reading before prayer for others
Closing Prayer (Om Chant may precede the prayer)
Format 3: Standard 3 hour format
12:00 - 12:20pm
12:20 – 12:30pm
12:20 – 12:30pm
12:30 – 1:10pm
1:10 – 1:20pm
1:20 - 1:50pm
1:50 - 2:00pm
2:00 - 2:45pm
2:45 - 3:15pm
3:15 - 3:20pm
Energization Exercises
Opening prayer
Chant
Hong Sau reading and Guided
Practice
(includes 20-20-20 exercise)
Chant
Om inspiring reading and practice
Chant
Kriya inspiring reading and
practice
Short reading and practice of stillness/Devotion
Prayer for others and closing prayer
Format 4: Flexible 3 hour format
12:00 - 12:20pm
12:20 - 12:30pm
12:30 - 1:10pm
Energization Exercises
Opening Prayer + Chant
Hong Sau reading and Guided
Practice (includes 20-20-20 exercise)
1:10 - 1:20pm
Chanting
1:20 - 2:15pm
Silent period for Individual practice
of Om, Kriya or any other techniques
– Not Guided
2:15 – 2.20pm
Chanting
2:20 - 2:30pm
Chanting Aum at Spinal Centers
2:30 - 3:05pm
Short reading and practice of
Stillness /Devotion
3:05 - 3:15pm
Guided Visualization or inspirational
Reading leading to ‘Prayer for others’
3:15 – 3:20pm
Closing Prayer
Downloadable Resources for
Guided Meditations
• URL….
• Electronic editions of your handouts
• Selections from Gurudeva’s writings that we would like
you to use as inspiration for practicing the techniques
together
• A more extensive copy of this slideshow so that you can
show it to your group when you return home