Originally Posted by
American Gita Society
A simple technique of meditation is described here: (1) Wash your face, eyes, hands, and feet; and sit in a clean, quiet, and dark place using any comfortable posture, with head, neck, and spine straight and vertical. No music or incense during meditation is recommended. The time and place of meditation should be fixed. Follow the good principles of living, by thoughts, words, and deeds. Some yogic exercises are necessary. Midnight, morning, and evening are the best times to meditate for 15 to 25 minutes every day. (2) Remember any name or form of the personal god you believe in and ask His or Her blessings. (3) Close your eyes; take 5 to 10 very slow and deep breaths. (4) Fix your gaze, mind, and feelings inside the chest center, the seat of the causal heart, and breathe slowly. Mentally chant "Raa" as you breathe in and "Maa" as you breathe out. Think, as if breath itself is making these sounds "Raa" and "Maa". Mentally visualize and follow the route of breath going in through the nostrils, up towards the mid-brows, and down to the chest center, or the lungs. Feel the breath and sensation in the body, and be alert. Do not try to control or lead your breathing just follow the natural breathing. (5) Direct the will towards the thought of merging yourself into the infinite space of the air you are breathing. If mind wanders away from following the breaths, start from step (4). Be regular, and persist without procrastination.
NOTE: The sound "Raa" and "Maa" may be substitued with "So" and "Hum" by Buddhists or "Je" and "Sus" by Christians or any other sacred sound of your religion, or the sound could be completely eliminated. Thus this method is a non-sectarian method.
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