Welcome to this guided meditation as it is taught by the Yog Vedantic tradition from the Great Himalayas.
This is a mantra based meditation with the purpose to gain greater stillness within yourself and access the vast wisdom that lies within the field of silence.
We'll start this meditation with a breath technique that helps to balance and harmonize brain function and it clears and activates the energetic channels along the spine.
If there should arise any questions on the technique or on your experience,
Simply leave a comment to this track or reach out to the Sanctuary of Power profile.
Come seated in an upright position,
Either crossed-legged on a sitting cushion or on a chair,
Spine comfortably erect.
Close your eyes.
Bring your right hand up,
Index and middle finger of your right hand placed on the point between your eyebrows,
Your third eye.
Close your right nostril with your thumb,
Inhale through your left nostril.
Close your left nostril with your ring finger,
Open your right nostril and exhale forcefully through your right nostril,
Pulling your navel towards the spine.
We repeat the exact same thing,
Close your right nostril with your thumb,
Inhale through your left nostril.
Close your left nostril with your ring finger,
Open your right nostril,
Exhale forcefully through your right nostril,
Pulling your navel in.
So we always inhale through your left nostril,
Exhale forcefully through your right nostril.
Speed it up as you can.
Gently inwardly,
With your eyes closed,
Focus at the point where your fingers are touching the forehead.
A little bit more,
Stay focused.
Inhale through both your nostrils and exhale through both your nostrils.
We switch direction.
Close your left nostril with your ring finger,
Inhale through your right nostril.
Close your right nostril with your thumb,
Open your left nostril,
Exhale forcefully through your left nostril,
Pulling your navel towards the spine.
Again close your left nostril with your ring finger,
Open your right nostril,
Inhale through your right nostril.
Close your right nostril with your thumb,
Open up your left nostril,
Exhale forcefully through your left nostril.
Repeat this in your own rhythm.
Always inhaling through your right nostril,
Exhaling through your left nostril,
Pulling your navel in on the exhale.
Keep going,
Almost there.
Inhale through both your nostrils,
Hold your breath in,
Focus at third eye.
Stay hold and exhale,
Release your hand,
Return to natural breath.
Bring your hands folded into your lap,
Tips of thumbs are touching,
Keep your eyes closed and gently,
On the level of thought,
Start reciting the mantra SO HUM,
SO HUM,
Internally at the level of finest thought.
Allow the mantra to find its own rhythm.
SO HUM,
SO HUM,
Allow the mantra to take you to pure stillness.
If you notice thoughts passing,
Gently,
Without judgement,
Bring your awareness back to the mantra SO HUM.
There is no such thing as a bad meditation.
As long as you are getting into the water,
You will get wet.
Learn to be free of judgement in your meditation and you will become free of judgement in your life.
SO HUM.
Keep favouring the mantra on the finest level of thought.
So,
That stillness and dynamism co-exist.
SO HUM.
Gently bring your hands in front of your body,
Rub your palms against each other,
Create some heat between your palms,
Rub them nicely and bring your palms onto your eyes,
Cup your eyes,
Flood your eyes with the healing energy of your palms.
Bring your palms onto your ears,
Cup your ears and move your palms along your neck,
In front of your chest,
Palms together,
In prayer pose in front of the heart.
Connect with your heart space.
Gently bow your forehead towards your fingertips and we conclude our practice here.
OM Shanti Shanti Shanti Haryon Tatsat.
The field of underlying stillness can be accessed in any moment.
We just have to learn how to do so.
Stabilizing our awareness in the spaciousness.
