Wondering how to meditate?
There are many meditation techniques to choose from. But for beginners, here’s one that’s quick and simple. This technique will not only introduce you to the basic concepts of meditation, but it will make you experience the goodness of this age-old practice:
Find a quiet place inside your home where you can be alone and undisturbed for as long as possible. Your bedroom is a good place to meditate. Just make sure that there will be no distractions. Turn off the TV or the stereo, unhook your home phone, and put your cellphone in silent mode. Also, choose a time when the children are off to school or your partner is still at the office, to allow you to have a longer me-time.
Prepare the space. Eliminate clutter and dim or turn off the lights. You’ll be using a candle during meditation. Also, prior to meditation, find a picture of Shri Mataji, the founder of Sahaja Yoga, or the subtle image — an illustration of a man sitting cross-legged and the seven chakras highlighted and aligned within his body. Together with the lighted candle, put it in front of you.
Settle down. Sit on a chair or cross-legged on the floor. Breathe in and out to calm your mind and body. Once you’re comfortable, shift your focus to the top of your head and repeat this to yourself, “Please may I go deeper into meditation?” for several times.
Wait for the cool or warm tingling sensation to develop. As you ask repeatedly for deeper meditation, Kundalini or the self-realisation energy is slowly building up at the base of your spine, the place of the 1st Chakra as well. The energy will gradually flow upwards until it reaches the top of your head, the area of the 7th and highest Chakra.
At first, try to ignore the sensations. Just let it develop and grow stronger inside your body.
Once the energy is strong enough, keep your focus on the top of your head. Feel the life force or energy flow through it. At this stage you are peaceful and calm. If random thoughts keep floating into your head, just ignore them. Don’t latch on and react to them. They will only distract you from achieving thoughtless awareness.
If a thought pops in, gently snap your attention back to the top of your head. Focus on the energy that’s surging into it.
After 15 to 20 minutes, slowly stand up and return to your normal state. Feel and enjoy the clarity, peace and mental alertness that meditation has given you.
Do this daily, preferably once in the morning and once at night.