Chitti Kasha: Mental Screen Meditation

This Mental Screen Meditation facilitates a process of psychic, mental, and emotional release. Your mind will become one-pointed through concentration, synchronizing mantra with breath. After prolonged concentration, samskaras (aka. mental impression, recollection, psychological imprint) may come to the surface and you can begin to observe what you are thinking, without reacting.

In doing so you can understand the mind and master the skill of responding versus reacting to life. While one facet of Yoga focuses on helping you change habit patterns, another aspect teaches you to transcend the conditioning process. The practice of meditation helps one to more fully experience the present moment & let go of what no longer serves, or what does not serve the higher Self. As a result, we can attend to the action itself, and act with awareness, care, & attention. In time, you can connect with intuition, and the ultimate goal of meditation, which is to experience the Self (pure-consciousness).

Transcript

I welcome you to find a comfortable seated position,

Whether it be cross-legged on a cushion or seated on a chair.

Visualizing a nice string pulling you from the crown of your head up,

So when you inhale you feel a nice lengthening of the spine.

And as you exhale,

Feeling a sense of groundedness.

And before we begin our meditation,

I welcome you to integrate your circular diaphragmatic breath.

So as you inhale through your nostrils,

The abdomen expands.

And as you exhale,

The abdomen moves towards the spine,

Breath out the nose.

And whatever your capacity to inhale is,

I welcome you to exhale to the same length.

So if your capacity to inhale is to the count of four,

Exhale to the count of four.

Allowing each inhale to flow into the exhale and each exhale to flow into the inhale,

Creating a smooth circular diaphragmatic breath.

I now welcome you to bring your awareness to the midbrain.

I welcome you to see a beautiful light.

And with every inhale,

See and feel this light grow brighter and brighter.

And with every exhale,

This light becomes bigger and bigger.

As you continue to inhale through your nostrils into the midbrain,

See and feel a light grow brighter and brighter.

And with every exhale,

Bigger and bigger.

And when this light is as bright and as big as it can be,

I welcome you to project it onto a screen a few centimeters in front of your forehead.

So as you inhale through your nostrils into the midbrain,

See and feel that light.

And as you exhale,

I welcome you to project that light onto a screen.

A few centimeters or inches in front of your forehead.

And as you inhale,

See if you can hear the sound so.

And as you exhale,

The sound hum.

As you inhale through the nostrils,

You hear the sound so.

And the light in the midbrain becomes brighter and brighter.

And as you exhale,

Hum.

The light projects onto that screen in front of your forehead.

I welcome you to continue to do this for the next few moments.

Inhaling so,

The light in the midbrain becomes brighter and brighter.

And exhale,

Hum onto that screen in front of the forehead.

If your mind wanders,

Simply bring it back to your point of focus on the mental screen and your mantra.

I welcome you to continue watching the screen of the mind.

Watch and observe without judgment.

And while you keep your focus on the screen of the mind,

I welcome you to no longer control your breath and maybe you'll want to integrate the mantra so,

Hum.

So,

Hum.

Internally,

So,

Hum.

All the while keeping your focus on your mental screen until this process becomes spontaneous and effortless,

Going on by itself.

You will eventually become absorbed with your mantra and your point of focus,

Which is the mental screen for psychic,

Mental,

And emotional release.

I welcome you to continue focusing on the mental screen on the mental screen and continuously repeating internally,

Without controlling the breath,

The mantra so,

Hum.

So,

Hum.

So,

Hum.

And simply be the witness.

And when repeating your mantra so,

Hum,

Try to do so with feeling and not mere mechanical repetition.

Notice how you feel as you continue to repeat the mantra so,

Hum,

While focusing on the mental screen.

I welcome you to keep your awareness there for the next few moments.

And if the mind wanders,

You can bring it back to the mental screen and your mantra so,

Hum.

If you'd like to continue in this meditative state,

I welcome you to do so.

And when you're ready to end your practice,

Feel free to bring your awareness down to the abdomen.

And then taking a deep inhalation through your nostrils,

Expanding the abdomen.

And then exhaling,

Chin to your chest.

Taking a slight pause in the breath as you bring a big smile to your face.

Then perhaps gently open the eyes.

And then inhaling back up with the smile.

And exhale.