Meditation

guide.

How to

meditate

at home The subtle system

Kundalini (the spiritual energy in the Sacrum bone), chakras (seven main energy centers), and nadis (three main channels) constitute the subtle system in every human being.

The subtle system is closely associated with our nervous system, and looks after our physical, emotional, mental, and spiritual being. When these aspects are in total sync, then true meditation begins.

About Sahaja Yoga Sahaja means ‘spontaneous’ or ‘born with you’. Yoga means ‘union’ (with the all pervading power). Sahaja Yoga meditation helps us achieve that union with this all pervading spiritual power.

Sahaja Yoga was started by Shri Mataji Nirmala Devi in 1970. Shri Mataji developed a unique technique to awaken the subtle spiritual energy (Kundalini) which lies dormant in the sacrum bone at the base of our spine. The gentle awakening of this Kundalini, which is also known as Self-realization is the beginning of an inner journey of self-discovery resulting in peaceful meditation a joyful life.

Sahaja Yoga meditation is meant for everyone who desires to find his or her true self, which is full of peace, the joy of life, and love for others. Sahaja Yoga meditation will open up to you gradually, with everyday practice, as your meditations become deeper and your experience stronger and more fulfilling. Sahaja Yoga is currently practiced in more than 120 countries.

Learn more Attend classes in your area to learn more Sahaja Yoga meditation techniques and the underlying theory and spiritual dimensions of this meditation.

Sahaja Yoga Meditation is always offered by volunteers, free of charge.

Find classes: www.meditate-america.comShri Mataji Nirmala Devi

Founder of Sahaja Yoga Meditation

Balancing Almost every thought is either about the past or about the future.

Through true meditation we gradually develop a state of being in the present – without any thoughts.

We can make it easier to establish that thoughtless and peaceful meditative state by creating a balance between the left channel (associated with the past) and right channel (associated with the future).

Balancing the left channel

(When you are over emotional, dwelling too much in the past, or feeling heaviness/heat on left hand)

Place your left hand (palm facing up) on your lap, and put your right hand on or pointing towards the mother earth.

Balancing the right channel

(When you are over active, stressed, can’t sleep, can’t stop thinking, or feeling heaviness/heat on right hand.)

Place your right hand (palm facing up) on your lap. Bend your left arm at the elbow and direct the left palm towards the back..

Meditate for a few minutes using each of these techniques to have a more peaceful meditation.

Place left hand on your lap, palm facing upwards. Move right hand from left hip over your head and down the right side, and back down to the left side. Repeat this seven times to complete the bandhan.

How to meditate at home Choose a place where you can sit quietly and undisturbed for about 10 minutes each morning and/or evening. Remove your shoes to give yourself a connection with the Mother Earth. Sit on a chair or on the floor.

Sit comfortably with both hands open, palms up on your lap. You may sit in front of Shri Mataji’s photograph. Raise your Kundalini and give yourself a bandhan (protection).

Place your left hand on your lap, palm outwards, and place your right hand as shown below while saying the affirmations quietly to yourself. Then, keep your attention above your head and be in meditation. If the thoughts continue, say gently within yourself, “Not this thought” or

“I forgive”. When you are peaceful, see if you can feel a gentle cool breeze on your hands, or above your head. Relax and enjoy the peace and the silence. Finally, raise your Kundalini and give yourself a bandhan.

3With the right hand on the heart, affirm 12 times: “Mother, I am the Spirit” 4

Put the right hand on the left juncture of shoulder and neck, saying 16 times:

“Mother, I am not guilty at all.”

5Place your right hand flat on the forehead (here choose the number of times but affirm with full heart) and say: “Mother, I forgive everyone, including myself.”

6With the right hand on the back of your head, say once:

“O Almighty God, forgive me for any mistakes I may have committed in the past, consciously or unconsciously.”

7Lastly, place the right palm on the fontanelle area and while massaging the scalp, say 7 times: “Mother, please give me my self-realization.”

1With the right hand on the lower part of the abdomen, say 6 times: “Mother, please give me the pure knowledge.”

2Placing the right hand on top of the abdomen affirm 10 times: “Mother, I am my own master.”

Place left hand in front of your lower abdomen, palm facing the body. The left hand is ascending, the right rotates around it clockwise, until both hands are above the head. Tie a knot. Repeat this three times and each time increase the number of knots. The third time tie three knots.

Raise your Kundalini and give yourself a bandhan

Meditating daily for 10 minutes will help strengthen your experience.