This page describes various meditation techniques and a simple pranayama (breathing exercise).
The Kundalini Kriya Meditation is the main practice I recommend people do daily. Preferably twice. Other methods include the Chakra Kriya Meditation, the Kundalini Pranayama and the Bindu Kriya.
Guided meditation mp3
I have created a number of mp3 files where I guide the meditations.
The following package is available, only 5 Euro:
Kundalini Kriya 25 minutes and 50 minutes versions.
Chakra Kriya 35 minutes version.
Kundalini Pranayama 5 minutes version.
Common to all meditation
Sit comfortably in an upright posture. Go through your body beginning with the feet and ending with the head. Feel your feet, but in such a manner, that you don't do it from your head down, but rather are present in the feet and let the feet feel themselves. Then proceed to the ankles, the calves, and so forth. Spend as much time each places is needed to feel the presence there. When you reach the head, then feel the entire body in toto. Notice the body is breathing by itself. Don't interfere with the rhythm, simply observe it.
When it's time to end meditation, don't just stop and get up. First of all let go and see if you don't go deeper by letting go. Spend some time like this. Then when you really want to stop, sit with closed eyes a while and then open them while staying in meditation. Or open and close your eyes a few times while trying to hold the meditative state. Then meditate a while with open eyes. Examine how your state is different now than from it was just before you began meditating. Remember: we don't go out of meditation, because meditation is merging with the Self and we don't want to go out of the Self.
Kundalini Kriya Meditation
The meditation consists of three meditation methods you switch between. When one reaches a plateau, you switch to the other method, when that reaches a plateau, you switch back to one of the other two methods, and so forth. Back and forth between the three main techniques, but all the time with one objective: to raise Shakti more and more and merge with it. When the Self reveals itself, let go of the practice and merge. The purpose of the meditation method is not to train oneself to do it perfecvtly, but to generate a state within where the Self may reveal itself.
1. Body Breathing
As you observe the breathing, feel the entire body. it is as if the sense of touch all over the skin senses the skin itself. Now feel that on the in-
2. Spine Breathing
On the in-
Ignore the breath. Just sense love, bliss, Shakti, prescence, Being, flow into you and radiate from you at the same time. This double direction can be a little tricky, but once you get it going, you will enter void and feel the double flow happening by itself.
Merging in Love-
When you experience being filled with Shakti or lovebliss, or Pure Being grabs you, then let go of your methods and merge with it. This is the goal of all practices and methods, so no matter what practice you are doing, if you are on the verge of transcending I-
I suggest you order it as a 50 minute guided meditation in mp3 format (only 5.0 Euro), see above.
It is not possible to praise this wonderful pranayama enough. Begin doing it now!
This is in the class of pranayama, but the focus of the practice is not control of prana, but awakening and arousal of kundalini and generation of Shakti-
Sit in a comfortable position and do the preparations for meditation as described above.
There is a special breathing cycle to this, that it is important one keeps. It has three steps: breathing in, holding the breath and breathing out. It is important that each of the three phases are of equal duration. It is also important one keeps the rythm going steadily, so one should find a duration that suits one well.
One could count to three repeatedly in the same rythm (or whatever number is appropriate). It is important not to get tense, so one should find a comfortable number and rythm one can keep steadily for 50 minutes without getting out of breath or feeling one is enforcing control over the breath. Enforcing control will not do any good at all, in fact it will block the intended result. It should be a nice, calm, peaceful cycle.
Kundalini pranayama version one
1. On the in-
2. Hold your breath in a comfortable and relaxed manner. Meanwhile imagine/feel the energy in the brain radiate in all directions. When you succeed with this, you will know that even if you did not feel the spine, energy has rushed up the spine all the same.
3. On the out-
Do this for as long as you like.
Soon you will experience tremendous bliss.
Kundalini pranayama version two
This version has a slightly different set of bhavas (feeling-
Breathe in to the count of three.
Hold your breath to the count of three.
Breathe out to the count of three.
You can count to anything you like as long as the periods are of equal duration and you find a rhythm you can hold uninterrupted for one hour. It is important you keep on counting so you keep the mind occupied.
While you do this there is a kind of bhava (feeling sense) that is very important.
Breathing in: Sense/feel/visualize shakti/prana flowing into the entire body.
Holding your breath: Sense/feel/visualize shakti/prana radiating from the entire body.
Breathing out: Sense/feel/visualize that your brain is a mass of bright light.
When samadhi comes, let go of the practice and enjoy. When samadhi ends, immediately take up the practice again.
Be aware that this practice is for arousing kundalini. You may experience this as something moving in your perineum or spine, but do not be alarmed. If you find it releases more energy than you are comfortable with, then also do not be alarmed, for it will soon calm down and integrate with the system. Just don't fight it.
This meditation has several stages to be performed in the following order...
A. Feel the perineum (area between genitals and anus) and sense that on the in-
B. Sense a ball of energy an inch or so above the perineum. On the in-
C. Sense energy radiating in all directions from the root center just above the perineum. Try to get a sense of continuous flow. Do this for as long as you go deeper and deeper, -
D. Now center your attention on the top of the scull. On the in-
E. On the in-
F. Sense a ball of energy at the scull, about two inches in diameter. On the in-
G. Sense energy radiating in all directions from the crown. Try to get a sense of continuous flow. Do this for as long as you get deeper and deeper, -
H. Sense energy radiating from both the root chakra and the crown chakra. After a while the two will merge. When you reach a plateau, go to A and repeat the steps.
This is a little complex and too detailed to describe here. It does the chakra-
I suggest you order it as a 35 minute guided meditation in mp3 format (only 5.0 Euro), see above.
The guided version takes you from the bottom to the top, but you could extend the duration by going from the top to the bottom after you have gone from the bottom to the top. That will take about 50 minutes.
This can be done in any chakra (energy-
A. Pulsating. On the in-
B. Expanding. On the in-
C. Radiating. On both the in-
D. Reciving (void). On both the in-
E. If you want to do a systematic practice for awakening the entire chakra system, then this is how to shift from one chakra to the next: On the in-
Note: As you do this practice, you may feel pressure in the body in the chakra area. Also hidden emotions may arise. Please allow what ever comes up to arise, be what it is and leave. Remember the goal is not catharsis, but to generate a pulse of shakti (spiritual energy), on which you can surf into bliss and Self.