Sit in the cross-legged position.
Close your eyes.
Take a couple of deep breaths and relax.
Fold your hands in your lap.
Imagine as if there's a string pulling you up from the top of your head,
So that your spine hangs straight,
But not stiff.
Curl your tongue slightly up and back in your mouth.
Relax your shoulders.
Now pull your breath down deep into your belly,
As if you've got a small balloon in your belly.
When you breathe in,
Feel it getting bigger.
When you breathe out,
Feel it getting smaller.
Feel your breath rising and falling like the waves of the sea.
And gently keep your attention on this feeling.
All your problems are in the past or the future,
But your breath is right here and now in the present moment.
So forget the past,
Forget the future,
And just enjoy being here and now in this moment,
Focusing on your breath.
Now,
Begin to work with your imagination.
Imagine a tall mountain far away.
Imagine yourself on the top of that mountain,
Sitting there for meditation.
All around you is empty blue sky in all directions,
As far as you can see.
The world,
In all its troubles,
Is far away down below.
You're alone in the silence and the empty blue sky.
Use your own imagination power and create this image and hold it in your mind as best as you can.
As you go deeper into that silence,
You feel all barriers and boundaries disappearing and dissolving.
You feel yourself part of an ancient oneness that always was and always will be.
Pure,
Perfect,
Infinite oneness of being.
Visualize this as an ocean of beautiful soft light everywhere,
Inside and outside,
As far as you can imagine.
Past,
Present,
And future.
Nothing but an infinite ocean of divine light everywhere.
And you are a part of that ocean,
A drop of light in the ocean of light.
Once again,
Use your own imagination power,
Create this image and feeling and hold it in your mind as best as you can.
Keeping this beautiful thought in your mind,
Now silently begin repeating,
Baba,
Now,
Now,
Now,
Now,
Now,
Now,
Now,
Now,
Kabilam.
As you breathe in,
Silently repeat,
Baba,
Now,
And as you breathe out,
Kabilam.
Hear the sound of each word clearly.
And imagine the beautiful idea.
Only love,
Only God,
Everywhere.
When other thoughts arise in your mind,
Just accept them as normal and patiently keep returning and returning to the sound and meaning of the mantra.
Now,
Meditate silently for 10 minutes.
10 minutes.
10 minutes.
10 minutes.
10 minutes.
10 minutes.
You You You You You You You You
