1. isbn 979-8-88572-912-3

LIFE BLISS SCIENCE

VOLUME 6

THE SPH NITHYANANDA PARAMASHIVAM

VOLUME 6

LIFE BLISS SCIENCE

THE SPHINTHYANANDA PARAMASHIVAM

LIFE BLISS SCIENCE - VOLUME 6

Published by KAILASA's Nithyananda Hindu University | Copyright © 2021

First Edition: 2021

Ebook ISBN: 979-8-88572-912-3

Nithyananda Hindu University

9720 Central Avenue, Montclair, CA 91763 USA

www.nithyanandahinduuniversity.org

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher.

Nothing written, explained, shared or promoted in this publication should be considered or construed as medical advice or a substitute for medical care. Any instructions, teachings and suggestions contained in this publication are purely in a spiritual capacity and not intended to be any sort of guarantee or definitive statement about one's health or one's past, present, or future.

This book is not a platform, guide or instruction for learning or practicing any meditation, siddhi, process, āsana, kriya, diet, or other technique that is described or pictured in this book. Any such technique included in this book is for illustrative and informative purposes only and should be practiced only under the guidance of a trained teacher Acharya, ordained by The SPH Nithyananda Paramashivam.

Copyright © 2021 Sri Nithyananda Paramashivam. All Rights Reserved.

Meditation Techniques to Live Enlightenment

1. Static meditations

1.1 Third eye meditation

1.2 Diary

1.3 Affirmation

1.4 Weightless - Technique 1

1.5 Moving the body in small circles

1.6 Excluding everything but one

1.7 Include everything in you

1.8 Find the source

1.9 Touch the eyelids as a feather

1.10 Rise with the sun

1.11 Devotion

1.12 See in the outer and inner spaces and drop

1.13 Awareness while falling asleep

2. Dynamic meditations

2.1 Blissful dancing

2.2 Whirling

2.3 Vatha-Pitta-Kapha meditations

2.4 Balancing Pitta

3. Breath-related techniques

3.1 Awareness of the incoming and outgoing breaths and the gap

3.2 Intelligence and energy in the neutral space between breaths

3.3 Awareness of the neutral space while moving the body

3.4 Awareness of the gap between breaths with deep devotion

3.5 Vipassana

4. Powerful instant meditations

4.1 Acceptance

4.2 Just stop!

4.3 Meditate on emotional memories

4.4 Change - the unchanging phenomenon

4.5 Feel the aliveness inside and outside you

4.6 Hollow bamboo

4.7 Looking through the mirror at yourself

4.8 Limb relaxation

4.9 I Am

4.10 Just sit

4.11 Awareness while eating, drinking...

4.13 Say 'yes'

4.14 Watch your body and mind and relax

4.15 Are you there?

4.16 Beyond words

4.17 Criticism

4.18 External and internal wandering

4.19 Keep everything out

4.20 Handling enemies

4.21 Beyond bondage and freedom

4.22 Contemplate beyond perception

4.23 Withdraw your senses

5. Sound meditation techniques

5.1 Follow the source of the sound

5.2 Music

5.3 Omkaara

5.4 Anahata Dhvani

5.5 The sound of your name

5.6 Center of the sound storm

5.7 From sound to feeling

6. Visualization meditation techniques

6.1 Visualize the light

6.2 The lotus thread of light

6.3 Become empty

6.4 Cleaning the inner screen

6.5 From words to feeling to being

6.6 Weightless - technique 2

6.7 Etheric connection

6.8 Burn down your conditionings

Objective:

To learn the meditation techniques to live Enlightenment

To practice the meditation techniques

To live and radiate enlightenment

1. Static meditations

1.1 Third eye meditation

See the whole world as a dream and awaken to the higher intelligence within you.

Duration: not applicable

This meditation is to be done before going to sleep.

Sit straight on your bed. Close your eyes. Be aware of the third eye, the ajna chakra, which is the subtle energy center between your eyebrows. Do not concentrate, do not strain. Just be fully aware, in a very relaxed way.

Be aware of the ajna chakra and of the movement of prana, the life energy. Watch how the prana flows into your body, how the incoming breath brings more energy and the outgoing breath relaxes your body. Just feel it.

Again, do not concentrate. Just be aware, in a very relaxed way, of the ajna chakra and the flow of the incoming and outgoing breath.

Now, get into a sleeping position. Be aware of the third eye when you are falling asleep. When you lie down on the bed, decide, 'Yes, now I am going to fall asleep.' Be aware when your consciousness gets diffused, when you are just disappearing into the darkness, into deep sleep.

Before going to sleep, if you are aware of the third eye it is enough, because your prana is hovering there during the waking state. As you fall asleep, the prana will start moving downwards from the third eye.

Next, throughout the day, whenever you remember, think that this whole world is not real, that you are just dreaming, that whatever you are seeing is just a dream. Consciously remember that whatever you are doing - eating, sleeping, walking, drinking, driving, sitting in your office - is all just a dream.

Immediately you will tell yourself, 'How can I think that this world is a dream? This world is in fact a reality.' Please be very clear, there is a distinction between fact and truth. 'The whole world is a dream' may not be a fact according to you, because the scale by which you measure whether something is a fact or not, is itself not accurate!

Once you try to practice this technique, in a few days, you will understand the truth behind these words. It will lead you to the truth. It may not be a fact for your logical mind, but it is a fact and truth at a deeper level.

So throughout the whole day, whenever you remember, tell yourself, 'This world is a dream, whatever I am perceiving is a dream.' Slowly, you will see, the whole projection just gets diffused. You will then see the screen on which this whole dream is taking place!

Just try this for the next eleven days. Whatever is happening in front of you, whatever you are experiencing, is a changing dream. Just remember this, that's all.

One important thing to know is any idea that you continuously remember the whole day for eleven days will penetrate your dream state. When you are dreaming, you will know you are dreaming. If you remember you are dreaming in the dream, you will be awakened.

Continuously for eleven days, if you tell yourself that you are a doctor but actually you are a lawyer by profession, in your dreams, you will see yourself as a doctor. If you want to change your identity, eleven days is enough. You will start expressing that new identity. If this idea penetrates your inner being, the dream state, you will experience a tremendous healing effect over your entire being. This one experience is enough, you will be tremendously balanced in your day-to-day life. Not only that, suddenly you will see that you have the energy to change what you think of as reality. Situations which you thought you would never be able to change, will start changing. The screen on which you project this whole dream and see is what I call consciousness or prana. When you start seeing the screen on which you are projecting this whole dream, you will also see the same screen with awareness when you are dreaming.

The next question that the mind will ask is, 'If I am dreaming, why should I continue doing anything at all?' Even if it is all a dream, you can still be doing, there is nothing wrong with that. You don't want to continue doing because you take yourself seriously. If you remember you are dreaming, then your dreaming or non-dreaming is in no way going to change anything. You will then relax and let life happen. You will be in the flow of life.

Suddenly your intelligence will be awakened. You will be awakened to the truth that the whole thing is your projection. Then you will not be the same person anymore because you will see the truth.

1.2. Diary

Become a witness of your thoughts, and be free from the clutch of emotions.

Duration: not applicable

Keep a diary and note down your feelings, your emotions, at different times of the day - morning, afternoon, evening, night. Do this for about a month.

Then take a look at your diary. Watch the patterns that your mood follows. Understand your mood cycle.

The next time you feel a low mood, remind yourself of the pattern in your emotional cycle. Remind yourself that this present mood is just one part of that cycle and enjoy it. It is, that's all. But it is not forever, it will pass.

In the same way, if you are feeling really happy, watch. Watch the emotion, witness yourself through it.

Practice this technique for a few weeks. You will see that you are able to handle your emotions without getting disturbed, no matter what emotion comes up at each moment.

1.3. Affirmation

Your words, your thoughts, have great power over you. They have a great impact over the whole world that surrounds you also. You underestimate the power of the words you use. That is why you use them so casually, often negatively, especially when you talk inside yourself. Create positive words for your consciousness.

Duration: not applicable

Now, decide to use correct and positive words only. Stop supporting the negative thoughts that come up inside you. Give your power and support only to the positive thoughts and feelings, twenty-four hours a day.

If you find that you are in a low mood very often, try this:

Before going to sleep, sit up on your bed, tell yourself aloud that you are happy, that life is a beautiful experience, that hereafter, you are going to be joyful and blissful. Repeat this affirmation to yourself eleven times.

Now lie down. As your head touches the pillow, feel clearly that it is not just a pillow, but it is the very lap of Existence that you are falling asleep on. Relax and drop into your very source, into the welcoming embrace of Existence.

When you get up in the morning, before opening your eyes, repeat to yourself the same affirmation eleven times.

This can be extended to other negative emotions like fear, jealousy, worry, etc. Become aware of the negativity and decide to drop it. Replace it with the corresponding positive emotion and make it your affirmation.

1.4. Weightless – Technique 1

Experience the deep peace and bliss in you.

Duration: minimum of ten minutes

Sit comfortably cross-legged on the floor. If this is uncomfortable, sit on a chair but without resting your back.

Try not to support the weight of your body through the feet. Try consciously to lift the calf muscles a bit, naturally you will then put your weight on the backbone.

Initially it will be difficult because we never balance our body. Feel the points of the body touching the ground.

Because we hardly bring our awareness to such things, it may take a few minutes to become aware. Try to focus on the two points, which are touching the ground, through which you are transferring your wholess weight to planet earth.

If you can feel the two points through which you are transferring your weight to planet earth, then you can start moving to the next step of balancing. Balancing means finding the center in which you are weightless.

Bend forward slowly as much as you can and feel the weight of your body.

Feel the heaviness of the body. Then slowly, very slowly, come back inch by inch. Feel the weight of the body as you move. Slowly, straighten the body.

You will feel the body weight reducing step by step as you straighten. Come to the point where you feel completely weightless, where you feel completely light.

If you are able to find your center where it is weightless, start moving your body backwards. As you move your body backwards, feel the heaviness again.

Now slowly, very slowly, bring it back to the earlier straight position where you don’t feel your body weight at all.

At least two or three times move your body forwards and backwards in this fashion, each time coming to the center straight position where you feel weightless. After a few times, you will be able to correctly catch that point or moment or center, where you feel weightless.

At the point you feel weightless, remain. Be in that same space. There is no need to remember anything or concentrate on anything. Just be completely balanced in the space, in the center in which you are feeling weightless.

Try to balance your body for at least ten minutes a day at home in this fashion. Try for just ten days, and you will get the knack, and you then you will start sitting in that same weightless pose the whole day!

In this posture, not only will your body feel steady and comfortable, your mind will also be free from the body! You will experience the space in which you are totally balanced, where you are beyond intellect and emotion, where you are beyond the identity you are showing to the outer world and to yourself.

You will experience deep peace just by balancing the body. There is nothing else that needs to be done. You may be thinking, ‘How can I experience peace just by balancing the body?’ Just do it, then you will see!

1.5. Moving the body in small circles

Experience a shift in consciousness

Duration: not applicable

While doing this technique, do not analyze, do not measure and do not calculate. Just allow the movements happening in you to take place.

If we look inside ourselves, we can see that there are slight movements always happening in us and these are happening in invisible circles. Just be with those movements and allow them to happen. Whenever we allow these movements to happen and meditate on them, we will suddenly see and realize that we are not a solid body, we are a flowing energy. Experiencing ourselves as a flowing energy is what I call enlightenment or the ultimate experience.

Suddenly we will realize we are not just the body. We may be dwelling in the body, but we are not the body.

This meditation will help us move ourselves with the prana, the life force or subtle energy that is moving inside our body. We have become so frozen that in the initial level it will

be difficult to experience the energy. In the initial level we should try to help our body and cooperate with it by creating small invisible circles and small movements.

Sit straight and close your eyes. Inhale and exhale as slowly and as deeply as possible.

Just move the body in very slow and small circles. Even if you only visualize this, it is enough. Suddenly, you will see that your body is moving slowly and you are feeling comfortable with the motion. Just be in that state

and allow the movement to happen.

Concentrate near the manipuraka chakra or navel center, which is the source of prana. You will see that your whole body is moving in small invisible circles and you are centered on the navel.

Whenever you are in a moving vehicle, on an airline flight or in a car and when you are not driving, you can try this technique. Suddenly you will see you are disengaged from the ‘I’ and you are beyond the body.

Try this technique for at least eleven days. You will start experiencing a shift in consciousness.

1.6. Excluding everything but one

Get centered on eternal bliss

Duration: not applicable

This technique has three steps.

First, feel an object or person before you. Do not just see the object or person, but feel the object or person, become completely lost in them.

Second, feel the absence of all other objects and persons but this one. Exclude everything else. Just be completely absorbed with that one object or one person.

Third, when you really feel there is no other object or person, when you have achieved the state of excluding everything or everyone else, then unclutch from that one object or person also.

Next, leaving aside the object feeling (being absorbed in one object) and the absence feeling (that one object is absent also), realize yourself. Disappear into yourself. Suddenly, you will see you are centered on you, on your deeper Self, on your consciousness, on your very being.

If you are in love with an object or a person, try this technique. First feel the presence of that object or person and the absence of all other objects or persons. Then feel the absence of that object or person also, and you will become centered on eternal bliss.

1.7. Include everything in you

Expand your consciousness

Duration: 21 minutes

Step 1: Duration: 2 minutes

Sit straight. Now feel clearly the boundary of your body. Look at the room in which you are sitting.

Step 2: Duration: 5 minutes

Now close your eyes and feel the room inside you, as a part of you. Your space has expanded from beyond the boundary of your body to include the entire room.

Step 3: Duration: 2 minutes

Open your eyes, go outdoors and look at the trees and buildings around you.

Step 4: Duration: 5 minutes

Now close your eyes and feel yourself expanded to include all the trees and buildings around you.

Step 5: Duration: 2 minutes

Open your eyes and look at the open sky.

Step 6: Duration: 5 minutes

Now close your eyes and feel the entire sky inside you.

This is a very powerful meditation that can become a part of your daily life - to include everyone, everything around you as a part of your self.

For example, at work, include your work equipment as a part of you, expand your sphere of awareness. Say you are working on your computer, sitting on a chair with your computer on the table. Include the computer, the chair, the table, and your office space, all as part of you. Close your eyes and feel them as part of you.

Include people working around you as a part of you - your colleagues, your co-workers, the people in your group. Enjoy your individual consciousness expanding to become a group consciousness. If your entire group practices this meditation, then individual personalities beautifully melt and ego clashes get resolved automatically.

1.8. Find the source

Find the source of your thoughts and awaken to the ultimate source that is Existence.

Duration: not applicable

When you just sit, naturally, some thought will arise in you. See from where the thought is rising or which part of the body experiences movement or feeling through that thought.

You will see, one by one, each thought creates some sensation in some internal organ in your body. Try to see which thought is connected to which sensation happening inside your body. Try to locate the internal organ feeling the sensation, the organ that produced the thought coming into your mind. Do this with each thought.

When you experiment with this technique, if it clicks for you within twenty-four hours, this is the technique for you. If not, continue to try other techniques. This is a technique that can directly give you the enlightenment experience.

1.9. Touch the eyelids as a feather

This is one of the powerful techniques to awaken the kundalini shakti, the potential energy which you carry within you. This is a beautiful technique to develop sensitivity in the body.

Duration: 30 minutes

Close your eyes and just touch the eyelids with your forefingers as lightly as a feather would. You can use a real feather also, if you like. The feather should not bend when touching the eye. If it bends, it means you are applying too much pressure on the eyelids. Too much pressure will not work with this technique. You need to give just a feather touch.

It is as if you are touching, but not touching. It is as if your fingers are on the eyelids but not pressing them. Balance your hands well and touch your eyelids with your forefingers. Your hands may tremble at first and you may touch either too heavily or too lightly, or you may not be touching your eyelids at all.

When you are able to touch your eyelids like a feather, you will be able to see a strong energy connection getting established between the fingers and the eyes. Slowly, you will feel that your fingers and hands have become a part of your eyes.

As of now when you close your eyes, you feel your boundary ends inside the eyelids. But with your feather touch, your eyes will feel like they have expanded! If the pressure you apply is just right, you will have this experience. Your eyes should feel the same sensitivity outside that you feel inside, and the fingers also.

Once you start practicing this technique intensely, you will be able to see that the energy circles inside you instead of leaving you through your eyes, as you normally feel it does. Understand, if you close your eyes, the outer scenes may cease and the outgoing energy may stop. But even then, inside you, some scenes will be moving and so the energy will continue to be wasted. Only if you stop the inner and outer scenes, does enlightenment happen.

8

This technique takes at least half an hour to balance even once. It might take at least one month of daily practice to balance oneself completely using this feather-touch technique.

1.10. Rise with the sun

Awaken to the intense energy in you.

Duration: 10 to 15 minutes

Look at the sky for about 10 to 15 minutes before the sun rises on the horizon. When the sky is gaining color, watch with a deep silent alertness.

As the sun rises in the sky, clearly feel the sun inside you also rising. When the sun is up on the horizon, feel that the sun inside you has reached your navel. As the sun comes up slowly, feel the inner sun also gaining intensity.

At the end of 10 to 15 minutes, close your eyes. Enjoy the bright, silent feeling of the sun inside you.

1.11. Devotion

Soften and transform with devotion.

Duration: not applicable

Close your eyes and sit straight. First, spend a few moments choosing the person who has made the greatest contribution to your life, who has enriched your life the most, someone who means a lot to you.

Now feel connected to that person. Remember him clearly. Remember how he caused great transformation in you, in your life.

Feel deeply connected to that person, to that being. Remember all the beautiful things contributed by him in your life. Remember how much he added to your being. Deeply relax into his memory, into his being. Just disappear into his being, into the beautiful, loving intimate memories of him. Relax and merge into his being.

1.12. See in the outer and inner spaces and drop

Break free from fear and insecurity.

Duration: not applicable

Sit with some object. Look intensely at it. Let your whole mind be completely filled with the memory of that object. If you are sitting with somebody's photograph, let your whole mind be filled with the memory of that person, your experiences with that person. Let the experiences fill your inner space.

Now close your eyes, withdrawing your sight from the object. Sit inside the inner space, with the same thoughts, and see the object or person in the inner space for a few minutes.

First, see the object or person in the outer space and the inner space. Then see them only in the inner space. Then drop that also and just remain with your being. Decide consciously to withdraw even your thoughts and just be.

1.13. Awareness while falling asleep

Enter into samadhi with acute awareness.

Duration: not applicable

This technique should be done when you are ready to fall asleep - not when you are supposed to sleep or at the time prescribed to you. When your body actually says it is ready, do this meditation.

Just rest and wait passively, that's all! Don't try to sleep. Don't try to follow any method to fall asleep. Don't feel guilty or anxious if sleep is not happening to you.

Just wait. While waiting you will always be more aware. When you are passively waiting, you will be more aware. If you are aggressive, you will not have awareness.

Understand one important thing: the more passive and receptive you are, the more your awareness will increase. That is why prayer develops your awareness. During prayer you are very passive, deep, waiting for the grace. A prayerful or passive mood will bring you to awareness. Just be in a passive mood. You can even think of sleep as a goddess. In the Upanishad we have a chant to respect or worship the deity of sleep or nidra devi! You can think of sushupti or the deep-sleep state as a goddess. Wait with a passive mood for Her to land on you and bless you. Just be in a deep, waiting mood.

Suddenly you will see that you are slowly losing the awareness about your body but you are still aware. You will not lose the idea 'I'. Be aware of that moment. The door for the fourth state, samadhi, spiritually awakened state, will open. In that space your verbalization will not be active. You will not have thoughts but you will have consciousness, 'I am not aware of my body but I am aware that I exist.'

At this point suddenly you will see that you are completely relaxed, you are aware, but the idea of the body doesn't exist. The following morning you will see that you are fresh, alive! But you will feel you were aware throughout the night. You never lost your awareness, yet you feel

completely rested and relaxed. You don’t feel any tiredness. This is the experience if you have had the glimpse of the samadhi state.

2. Dynamic meditations

2.1 Blissful dancing

Rejuvenate with the tremendous energy within you. Relax with the deep peace within you.

Total Duration: 31 minutes

Free dance means dance with no defined steps, no rules, nothing. It is just allowing your body to move as it pleases, being playful, enjoying yourself, becoming part of the tremendous energy of dancing.

There are two stages to free dance: dancing and resting.

Step 1: Duration: 21 minutes

Close your eyes and begin to dance. Don’t bother about the steps. Let your body be free to move as it wishes. Don’t be concerned about how you look, how your clothes look. No one is watching you, this is not a performance.

As you continue to dance in this fashion, more and more energy will surge inside you, and you will keep going. The more you dance, the more energetic you will be! You will not feel tired at all.

Enter deeply into the dance. Dance as fast as possible, as freely as possible. Forget yourself totally. Just become the dance.

Step 2: Duration: 10 minutes

At the end of 21 minutes, wherever you are, in whatever position you are, just drop down on the floor. Lie down. Be silent and still.

In the sudden change from frantic motion to sudden stillness, you will experience a moment of blankness. There will be no thoughts. You will experience a deep silence.

In a few moments, the thoughts will start coming back. Watch the thoughts calmly. Don’t fight with them, don’t get lost in them. Just remain aware. You will become aware of a lasting peace inside you, a great silence that remains even after the thoughts return. Carry this peace, this silence with you throughout the day. Carry the silence into your sleep. You will wake up feeling new and refreshed.

2. 2. Whirling

Find the unmoving center in your being. Merge with the whole of Existence.

Total Duration: 31 minutes

This is a beautiful, natural meditation to center yourself.

Do not have any food or drink at least three hours before this meditation.

The meditation has two phases: whirling and resting.

Whirling

Whirling is usually done in a counter-clockwise direction, with the right arm held higher, palm facing upwards, and the left arm lower, palm facing downwards.

If you are uncomfortable whirling counter-clockwise, switch to clockwise.

Start whirling slowly, letting your whole body be soft and unresisting. As you whirl, the passing images will become blurred. Let them flow past. Don’t try to focus on anything. Focusing will make you dizzy or nauseous.

Slowly pick up speed, and become the whirling. There will be action and movement on the periphery of the circle, but at the center you will feel stillness. You will feel as if you are a witness to the whirling.

Resting

When you are whirling so fast that you can’t stay upright, your body will fall by itself. Don’t plan the fall.

As soon as you fall, turn over onto your stomach so that your navel is in contact with the earth. Feel your body become one with the earth.

Keep your eyes closed. Remain in the same position, passive and silent, for at least fifteen minutes.

After this meditation, remain silent and meditative for a few hours.

2.3. Vatha-Pitta-Kapha meditations

Balance the three vital energies in your body.

According to the ancient science of Ayurveda, vatha (energy of movement), pitta (energy of digestion or metabolism) and kapha (energy of lubrication and structure) are the three forces in our body, which need to be in balance to cause physical wellbeing.

However, in each of us, the proportion of these three forces is usually imbalanced and one element is in higher proportion most of the time. The following techniques are to restore the balance of vatha, pitta and kapha.

These techniques when done intensely can prevent even cancer.

These meditations are to be done on an empty stomach and hence preferably early in the morning.

Vatha meditation

Total Duration: 31 minutes

Step 1: Duration: 10 minutes

Sit in vajrasana (kneel down and sit with your bottom resting on your heels). Place your hands on your hips. By doing this, you are establishing a connection between the upper and lower parts of your body. Chant 'hoo' for as long as possible with each exhale. Begin again with each inhale, holding the chant as long as possible as you exhale.

Step 2: Duration: 21 minutes

Continue sitting in vajrasana. With the hands on the hips, bend down at the hip to touch the forehead to the ground. Continue to chant the 'hoo' sound in this position.

Pitta meditation

Total Duration: 31 minutes

Step 1: Duration: 10 minutes

Sit in vajrasana. Place your hands on your hips. Chant the 'hoo' sound. As you chant, visualize clearly a white light rising within you, going out from the top of the head and circling back into you. Continue to visualize the circling white light as you chant 'hoo'.

Step 2: Duration: 21 minutes

Continue sitting in vajrasana. With the hands on the hips, bend down at the hip to touch the forehead to the ground. Continue to chant the 'hoo' sound in this position. Continue to visualize clearly a white light rising within you, going out from the top of the head and circling back into you, just as before.

Kapha meditation

Total Duration: 41 minutes

Keep a picture of Swamiji's eyes in front of you.

Step 1: Duration: 10 minutes

Sit in vajrasana. Place your hands on your hips and chant the 'hoo' sound. Visualize clearly a white light rising within you, going out from the top of the head and circling back into you.

Step 2: Duration: 21 minutes

Continue sitting in vajrasana. With the hands on the hips, bend down at the hip to touch the forehead to the ground. Continue to chant the 'hoo' sound in this position. Continue to visualize clearly a white light rising within you, going out from the top of the head and circling back into you.

Step 3: Duration: 10 minutes

Open your eyes. Through your third eye, look at Swamiji's third eye in the picture. Clearly visualize a beam of light from Swamiji's third eye entering your third eye.

This meditation is tantra-mantra-yantra, all three put together: Mantra means using the body physically to get the desired effect of sitting in a particular posture and chanting.

Tantra means using the body and mind together to get the desired effect of adding the visualization of white light.

Yantra means using an external object to get the desired effect of using the picture of Swamiji's eyes.

2.4. Balancing Pitta

Balance the fire and water elements in the body. Awaken the unused energy centers of the body.

Total Duration: 30 minutes

Do this meditation at least three hours after eating food.

Step 1: Duration: 10 minutes

Be in a standing posture. Shake the whole body from head to foot as if shaking a tree from the root. This awakens all your unused energy centers and makes the whole body fluid. Shake vigorously.

Step 2: Duration: 10 minutes

Sit down wherever you are. Whatever sound appears in your mind, just vocalize that sound. It should be like gibberish, not words. It may be hidden irritation, worry, or anger. If you carry these irritations in your system, it may imbalance your pitta, so let them out completely.

Step 3: Duration: 10 minutes

Sit silently and just be a witness. Don't create, sustain, destroy or judge anything that rises in your mind.

3. Breath-related techniques

Watching the breath continuously is a powerful and effective meditation. It has led more people to enlightenment than any other meditation. Watching the breath tremendously increases awareness. As awareness increases, inner awakening happens, and bliss follows.

3.1. Awareness of the incoming and outgoing breaths and the gap

Total Duration: 35 minutes

Sit in a completely relaxed position. Let your body be completely relaxed.

Step 1: Duration: 5 minutes

Start observing your breath. Start witnessing your breath. Do not increase the length of your breathing. Just witness your normal inhaling and exhaling.

Step 2: Duration: 5 minutes

Next, observe only the breath that goes in. Do not bother about the outgoing breath. Witness only the breath going in.

Step 3: Duration: 5 minutes

Now witness only the outgoing breath, not bothering about the incoming breath. Witness with your full awareness only the outgoing breath.

Step 4: Duration: 5 minutes

Now leave everything else and start witnessing only the gap between the incoming and outgoing breath. Be aware of your breath taking the turn. Be aware only of the gap between the incoming breath and outgoing breath.

Step 5: Duration: 5 minutes

Now be aware of the incoming breath, the gap and the outgoing breath. Be aware of all three. Feel that your whole body is rejuvenated and alive. You are in a silence that is alive and energizing. You are vibrating with high energy.

Step 6: Duration: 5 minutes

Now witness the gap between the incoming breath and outgoing breath. Be aware only of the gap. You may feel you are not breathing at all, witness that feeling also.

Step 7: Duration: 5 minutes

Close your eyes and relax. Do not meditate. Just relax. Do not think actively of anything. Just let your mind settle down.

Relax and come out of the high-energy zone slowly. At the end of the five minutes, open your eyes very slowly.

3.2. Intelligence and energy in the neutral space between breaths

Total Duration: 30 minutes

Sit in a relaxed way. Close your eyes. Watch your breath - the incoming breath becoming the outgoing breath or the outgoing breath taking the turn into the incoming breath. Be aware of the neutral space where the breath takes the turn. This is the time when you are flooded with energy and intelligence, during the gap between inhaling and exhaling, and then again before inhaling.

Sometimes even a single desire can bring life to you. For example, you may be lying on the bed over the weekend, but you don’t feel like getting up. Suddenly you may remember some friend whom you wanted to see. This single thought can bring your whole body alive. You will jump out of bed and be ready to run. Whenever you are flooded with energy, be aware that it is happening only in this neutral zone.

In the same way, when something is taken away from you and you reconcile yourself to it, you are flooded with intelligence. If you lose something, immediately you are given some message,

some understanding about life, and that becomes your intelligence. Be aware when you are flooded with intelligence.

In the neutral zone, you are flooded with energy and intelligence. If you can bring your awareness to these two zones, the whole day you will be constantly flooded with energy. When you watch both the gaps of your breath, when you are aware of both the gaps, you will be constantly flooded with energy and intelligence.

If you go a little deeper, you will understand one more important thing: every moment you have both thought and energy. The whole binary system of zero and one is based on only this duality of thought and energy, energy and thought, thought and energy, energy and thought - the two are directly related.

Actually, for a moment you will be flooded with iccha shakti, power of desire. The next moment you will be flooded with kriya shakti, power of action. One moment you will be flooded with energy, the next moment you will be flooded with intelligence. Constantly these two play the game. These are also the constituents of the whole cosmos - matter and energy.

Constantly in your inner space, matter and energy are dancing. If you can be aware of the gap, you will experience the eternal consciousness.

The power of desire and action are both dancing in your inner space. If you can be aware of the gap, you will achieve the gnana shakti or power of wisdom. The energy is constantly enjoying itself, expressing itself in your inner space. Just be a little aware of the gap and you will be flooded with the divine consciousness.

3.3. Awareness of the neutral space while moving the body

Total Duration: 30 minutes

Sit straight, preferably on the ground. Close your eyes. Inhale and exhale as slowly as possible, as deeply as possible.

Step 1: Duration: 3 minutes

Slowly, very slowly, put your attention only on the incoming breath. Be aware of the incoming breath.

Step 2: Duration: 3 minutes

Now slowly, put your attention only on the outgoing breath.

Step 3: Duration: 3 minutes

Now forget about the incoming breath and the outgoing breath. Slowly, very slowly, put your attention between the two breaths. Just be aware of the gap, the neutral space between the breaths. Keep your attention on the gap between breaths.

Step 4: Duration: 3 minutes

Keep your attention between the two breaths. Relax in the neutral space. While you are in this space, in this consciousness, try to move either hand. While moving the hand, if you feel you have come out of that neutral space awareness, bring yourself back to the neutral space. Come back to the neutral space and move the hand again.

Step 5: Duration: 3 minutes

Being in the same neutral space, without losing it, try to stand up. If you feel you are losing the neutral space, sit down. Come back to the neutral space again. Now, without losing the awareness of the gap, try to stand up.

Let your eyes remain closed. Once you stand up, continue to be aware of the gap between the breaths. Let your attention be between the two breaths, in that neutral space. Be where there is no mind.

Step 6: Duration: 3 minutes

Keep your attention between the two breaths. Be aware of the neutral space. Without losing the awareness, try to move both hands very slowly. The important thing is to not lose the awareness of the gap.

Step 7: Duration: 3 minutes

Relax. Be centered between the two breaths. Be completely at ease in the neutral space. Be aware of the gap. Without losing the awareness, slowly move your head. The important thing is to not lose the awareness. If you feel you have lost the awareness, bring it back and then move the head.

Step 8: Duration: 3 minutes

Without losing the awareness, being totally centered between the two breaths, in the neutral space, try to move your feet. Be aware. Do not lose the neutral space. Be completely centered on the neutral space. If you feel you have lost the awareness, come back. Slow down. Center yourself in the neutral space. Let your attention be between the two breaths. Then, try to move your feet again.

Step 9: Duration: 3 minutes

Without losing the awareness, slowly, very slowly, try to open your eyes. If you feel what you are seeing takes away your awareness, close your eyes and again center yourself in that awareness. Very slowly, be in that same awareness, in that same neutral space, and again try to open your eyes. If you feel you are losing your awareness, close your eyes and bring back the awareness. Center yourself in the awareness. Keep your attention between the two breaths. Keep your attention on the neutral space.

Step 10: Duration: 3 minutes

Be in that same awareness and try to sit, wherever you are. If you feel you are losing the awareness, then wait, and center yourself in the awareness. Keep your attention between the two breaths and try again to sit without losing the awareness.

3.4. Awareness of the gap between breaths with deep devotion

Total Duration: 21 minutes

This technique is to be done with a feeling of deep devotion. You may feel deep devotion to someone, you may feel deeply connected to someone in your life like god, master, parent, friend, teacher, a leader who inspired you, a person who contributed something memorable to your life.

You can remember more than one person as well, even two or three people who mean a lot to you like your beautiful mother, your wonderful master, your favorite god or your beloved friend.

Close your eyes. Sit straight. Remember all the people who create a deep devotional feeling in you, who reside in your heart, to whom you feel deeply connected, who are inspirational sources for you, to whom you turn whenever you want to spiritually rejuvenate yourself.

Remember them or remember their contribution towards your life. Feel deeply connected to them with your whole being. Feel utmost devotion to that person or being. Allow your whole being to melt with devotion.

With this deep devotion, be aware of the gaps between the incoming breath and the outgoing breath. Between every incoming and outgoing breath, the Self shines through, the Truth reveals itself. That is why bringing awareness to these gaps is emphasized so much. The possibility of awakening to the Truth is tremendous when awareness is brought to these gaps.

3.5. Vipassana

Vipassana means realizing the Truth step by step. There are three ways in which you can do vipassana:

Deep awareness of your body, your actions, your mind, your heart

Duration: anytime, anywhere

When you walk, when you move your hand, when you smile, do it all with awareness. Know perfectly well that it is you who is doing that action. Be alert. Not a single moment or movement should pass in an unconscious state. Not a single action should happen in your body without your awareness.

Just like your body, watch your heart and mind. Be aware of every emotion that rises in your heart. Be aware of every thought that passes in and out of your mind. Don’t have opinions, don’t evaluate anything. Just be a witness.

Watch your breathing

Duration: anytime, anywhere

Feel your belly rise and fall with every inhalation and exhalation. The navel, the source of your life energy, is in the region of the belly. So when you pay attention to the navel, you become aware of the flow of life energy in your body. As you become more aware of the belly, you will see that your heart and mind fall silent!

Watch the breath as it enters your body - at the nostrils

Duration: anytime, anywhere

Be aware of the cool air in the nostrils. Feel the ease with which the breath enters and leaves the nostrils.

Vipassana can be practiced both sitting and walking.

Sitting

Total Duration: 60 minutes

Sit in a comfortable position, spine erect, facing straight ahead. Keep your eyes closed and breathe normally. Stay still without shifting positions.

Watch the rise and fall of the belly when breathing in and out. Don't concentrate on the breath, but calmly observe it. If you find other thoughts, feelings or physical sensations coming up, allow them. Witness them also momentarily and then return to watching the breath.

It is the process of watching that is important, not what you are watching. Witness everything.

Do this for 45 minutes and rest for 15 minutes.

Walking

Total Duration: 30 minutes

Here your awareness is totally on your feet as they touch the ground.

You can walk in a circle or in a straight line of about fifteen steps, going back or forth. You can practice this meditation simply going from room to room in your house, or out in your garden.

The eyes should be lowered and focused on the ground, on the feet. Just as you watch the belly in sitting meditation, watch and be aware here of the contact of each foot with the ground. If other thoughts and sensations come up, allow them. Nothing is to be seen as a distraction. When you have finished witnessing the sensation or the thought, go back to watching your feet.

Do this for 20 minutes and rest for 10 minutes.

4. Powerful instant meditations

4.1 Acceptance

Accept completely the inevitability of the present and future moments. You will experience deep restfulness that you can't even imagine.

Total Duration: 21 minutes

Sit straight in a very relaxed way. Close your eyes and continue sitting in this relaxed way without moving the body. Body movements will create thoughts. So if your body is stable without movement, it can take you to the deeper silence.

Very consciously, with a strong decision, intensely, create an intention that you are accepting yourself just as you are this very moment, in the outer world and the inner world.

Tell yourself, 'I have enough in the outer world - many wonderful possessions. I have enough in the inner world - many positive qualities. I am accepting myself completely. There is no need to develop myself in the outer world or the inner world. If I have ego, it is okay. If I have fear, it is okay. If I have greed, it is okay. Whatever others have told me about myself is also okay. I accept everything, right or wrong, I accept everything.'

Whatever objection your mind raises, 'No, no, no, I don't want to accept this or that,' at least accept totally that you are not able to accept whatever it might be. Accept that also!

Accept the present moment. Accept all the future moments. Whatever your mind imagines as the worst possible thing that can happen in your life, accept even that possibility for yourself. If it happens, you cannot avoid it anyway. It is inevitable. Understand the inevitability and accept it. The moment you can accept yourself completely, there will not be any further thought. The mind will be silent. Enjoy that silence!

4.2. Just stop!

This is a very powerful technique to strongly bring your awareness to the present moment.

Duration: anytime, anywhere

Just Stop! was used widely by enlightened master George Gurdjieff.

Just as you have the impulse to do something, stop. Your cunningness is also one more impulse - one more impulse for your survival. You always think you will survive only if you are cunning and constantly on guard. Now suspend that cunningness. Be innocent and trusting.

Second step, whenever you have an impulse like hunger, anger, thirst or sneezing or any other urge to act, when it is about to happen or when you are about to act, just stop. Move to the space of 'being' from the space of 'doing'.

4.3. Meditate on emotional memories

Be free from the suffering of emotional memories

Duration: Not applicable

Whenever you are stuck with some emotional memory, sit with it and meditate on it, consciously going into it. Whether it is fear or love or greed, go fully into it. Slowly, your inner space will be disconnected, purified from that emotional memory. As long as there is any energy or charge attached to that memory, continue to meditate on it. You will soon go beyond the memory and enter your inner space.

When you reclaim your inner space, you will be able to fall in love with the Whole, your heart will melt effortlessly. If you practice this a few times, you will see the Truth.

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Living enlightenment means living authentically. Living enlightenment means mothering authentic experiences, mothering authentic knowledge and authentic action.

4.5. Feel the aliveness inside and outside you

Experience an expanded consciousness

Duration: 21 minutes

Close your eyes. Take a few moments to settle down, being very patient.

You are going to consciously practice awareness. First, start with the chair you are sitting on because it is the nearest object to you. Visualize you are alive inside the chair. Feel you are alive inside the chair you are sitting on in the same way you feel alive inside your own skin. However much you feel alive inside your skin, feel that alive inside the chair. The same life is radiating in the chair that is radiating inside your skin.

Feel the persons sitting around you, and feel alive inside each of them. Take a few moments to visualize with clear intention that you are alive in each and every person. Feel you are alive in everything - the walls, furniture, people, flowers, room, and even the floor.

4.6. Hollow bamboo

This is a beautiful ‘emptiness meditation’. Empty out whatever is inside you, and be ready to receive the energy of the Divine. Become the Divine.

Duration: 21 minutes

Sit still in a calm, silent place. Just become aware of your body. Feel completely at ease with your body.

Now imagine that your body has become a hollow bamboo. Your whole body, your skin, your flesh, your bones, are all part of the bamboo. Inside this space, there is nothing but emptiness, hollowness, and silence.

Let your mind be passive. Don’t wait for any experience, just be.

Suddenly you will find energy pouring into you. When you make yourself hollow, when you no longer resist, the divine energy starts flowing into you. You become a flute for the music of the divine. If you are working with a master, become a hollow flute upon which the master can play.

At first you will be a hollow bamboo, then the bamboo itself disappears... and you become the divine! There is no more ‘you’.

4.7. Looking through the mirror at yourself

Continuously energize and revitalize yourself

Duration: 10 minutes

Stand before a full-length mirror and look at yourself. Take a good look at yourself from the outside. You are the subject, and the reflection in the mirror is the object of your attention. You will feel your energy flowing towards the object. You are looking, and your reflection is being looked at.

Now imagine a reversal of roles. Imagine that your reflection is looking at you. This can be frightening at first. You are not used to thinking of your reflection in that way, as someone who can observe you.

Even if the feeling is strange and frightening, keep at it. In just a few moments, you will feel a great change. You will feel the energy flowing from your reflection towards you. You have now closed the circuit. By closing the energy circuit, you have ensured that the energy is not wasted, it is flowing back towards you. You are conserving your own energy for yourself.

Practice this technique for a few days, and you will feel a definite change. You will be more energetic, more centered, more at peace with yourself and with others.

You can practice this throughout the day, not just with the mirror and your reflection. Try it with anything or anyone you focus attention on. When you have passed your energy to something or someone, imagine it is returning the energy to you. You will feel the energy flowing back towards you, rejuvenating you, revitalizing you! You can even try this with the computer you work with all day!

4.8. Limb relaxation

This is one of the fastest techniques for instant relaxation.

Duration: as little as two minutes - longer if time allows

If a private space is available, practice this technique lying down. Otherwise, just make yourself as comfortable as possible.

Close your eyes. Take a big, deep breath. You are going to be holding your breath, so breathe in as deeply as possible.

Holding the breath inside you, start clenching or tensing your limbs one at a time. Start with your feet and ankles, then move upwards to your calves, your knees, then tense your bottom. As you move upwards, do not loosen the previously clenched part of the body.

Now move up to your waist, then to your stomach. Tense your stomach muscles as tightly as possible. Automatically, your groin muscles will also get tensed.

Next, move upwards to your chest and back. Tense all the vertebrae along your back. Tense your arms and hands, starting from your fingers and moving up to your biceps. Tense your shoulder blades, your neck and throat muscles. Especially hold the tension in your neck muscles.

Move to your face. Your face has more muscles than you are aware of. Tense the muscles in your mouth, nostrils, eyes, eyebrows, forehead and cheeks. Squeeze your eyelids shut. Clench your teeth. Screw your whole face into a tight ball. Remember not to relax the rest of your body during this time.

Stay in this state of tension for as long as you can. When you can't hold your breath any more, expel it in one big gush, simultaneously relaxing your body utterly.

Stay in this state of physical and mental relaxation for a minute. This technique relaxes both the body and mind and refreshes you in just two minutes. If time allows, repeat the process three times.

4.9. I Am

Be thrown back into yourself - and glimpse who you truly are! Duration: anytime, anywhere

This is a technique to be aware of your self at every moment, in every action. All you have to do is remember yourself, remember I am - when you are eating, drinking, walking, talking. Be aware that I am and discover within your self an ever-living current.

All your entertainment is nothing but trying to forget yourself. Do not try to forget yourself. Trying to forget yourself will only add more and more difficulty to your life.

Whatever you know about yourself or whatever was taught to you about you, try to relax from it. Just remember I am.

Self-remembering is not thinking, it is simply awareness. If you think I am, you have missed the point. That is what we usually end up doing - repeating the words, I am, I am, I am. The words are not the experience. Don't verbalize. Just feel, I am. You don't have to think about your body, your mind, your status or your position, no thinking is needed.

When you are walking, stop for a moment and be aware that you exist. When you touch something, just feel the sensation. When someone touches you, feel the touch, and feel the one who is being touched - that is you. Your consciousness will become sharper.

Carry this awareness with you everywhere. Be aware that you are experiencing the sun on your face, the wind in your hair. Be aware of the one who is experiencing. Just feel, I am. For a moment, you will be thrown back into yourself. You will catch a glimpse of deep silence, of reality.

4.10. Just sit

Glimpse the state of no-mind Duration: 21 minutes

This meditation is drawn from Zen. The Zen word 'zazen' means 'just sitting'. The most difficult thing is to just sit, doing nothing! Your mind will come up with all kinds of arguments, reasons, or excuses for not doing this technique.

It will try to convince you that it is a sheer waste of time. If you persist, the mind will become sleepy, it will daydream, it may even start hallucinating.

The whole purpose of this meditation is to let the mind play all the tricks it wants. One day the mind is simply going to get fed up with playing these tricks on you. The mind will eventually realize that it can no longer control you with its games. Then the mind will simply drop of its own accord.

For this meditation, you can sit anywhere you will not be disturbed. If there is too much movement, it might disturb or distract you. Find a comfortable posture in which you feel you can stay without moving for at least half an hour. Use a mat or cushion if required. When the body is unmoving, the mind also falls still.

Keep your spine straight. Use support if required, but try to do without it. Rest one palm inside the other, with the thumbs touching to form a circle.

Watching nature is a good choice. Even from indoors, you can watch the sky through the window. Or you could sit facing a plain, white wall. Or you could simply face a corner of the room.

Don't focus your attention on anything. Let your eyes be half-open and unfocused, with your attention diffused. Let your gaze rest softly in the distance. This will relax you. Let your breathing be relaxed and natural.

Remain alert and aware. Be receptive without allowing your attention to focus on any particular thing. Be present in the moment, moment to moment.

In the beginning it will be difficult to just sit, doing nothing. But in a few days you will start enjoying this tremendously. Layer by layer, you can actually begin to feel the mind drop. Finally, one day the moment will come when the mind drops altogether. You will glimpse the state of no-mind.

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Jump to the present! Duration: at bedtime or anytime, anywhere

Ask yourself, ‘Are you there?’

As soon as you consciously ask yourself this, the thinking will stop. Now, reply to your question, ‘yes.’ It will directly bring your awareness to the present!

You can try this particularly before going to sleep. Otherwise, anytime and any number of times is okay.

4.16. Beyond words

Learn to experience, beyond what words can describe. You will experience the real beauty of Existence. Then life becomes eternally joyful.

Duration: anytime, anywhere

Look at things without bringing in any words.

When you are looking at a flower, just look. Do not verbalize out loud or even silently, saying for instance, ‘Beautiful rose!’ Just see, being fully aware. That is really looking at the rose. Only then you can truly relate with the rose. Only then the rose reveals its reality to you.

Look at the moon in the night sky. Drink in the moon. Just watch, don’t think how beautiful it is, or that you know it is the moon or anything of that sort.

Sometimes you can look at your own self in the mirror. Look intensely at yourself in the mirror. Just watch, just witness. You will see how beautiful Existence and its creations really are, and how your words reduce everything to mundane matters.

4.17. Criticism

Criticize properly! Duration: anytime, anywhere

When you feel you want to criticize some person, try this.

Before criticizing, discover a positive alternative for whatever criticism you wish to give the person. If you are not able to find a positive alternative, wait. It is useless to give a non-constructive feedback to someone. Get the positive alternative and then present the problem as well as the suggested solution to the person. Then your criticism will be useful and constructive.

4.18. External and internal wandering

Witness the wandering and relax into the real you

Duration: 21 minutes

Close your eyes. Sit in a very relaxed way.

There is no need to control the mind.

If your mind is going somewhere outside, dwelling on things other than you, it is called external wandering. Just remember you are there and your mind is wandering. The moment you remember you, you will remember your name, or some idea about you, that is internal wandering.

Watch the external and internal wandering. Any idea that comes about you, inside you, is also a wandering, an internal wandering. Witness these wanderings, relax even from them. If you are disturbed by thoughts, come back. Again remember the external wandering and internal wandering. Relax, and just be aware of the external wandering and the internal wandering.

Bringing awareness continuously to that which is not you, but which you are thinking is you, will bring a glimpse of the true you, which is the macrocosm, the whole cosmos.

4.19. Keep everything out

Put all knowing aside and experience the ultimate freedom

Duration: 10 minutes

Keep everything out of your inner space - whatever you heard, saw or read. Keep everything out, and see what happens to your inner space. If any thought appears, just know that it does not belong in your inner space. Either the thought came from someone else, or it is a byproduct of some other thought or thoughts that came inside your inner space earlier.

All teachings, ideas, concepts that you heard - keep everything in the outer space. Let your inner space be empty. If you try this method for a few moments, you will catch the knack of how to practice this technique.

At least once in a day, try to keep everything out for just ten minutes, you will see the tremendous peace and silence happening inside you.

Have the clear intention that you will keep outside your inner space, all the teachings, concepts and words put inside your head, including this teaching of keeping everything out! Allow no word, no teaching, no concepts, no lies, no truths, no purity or impurity. Let you be in that ultimate freedom, let you be relieved from the stress and the concepts put in your head. Rediscover the silence, the emptiness that is your true nature, which you lost somehow.

4.20. Handling enemies

Remain unperturbed by so-called enemies

Duration: twenty-four hours

Bring the image of your enemies to mind. The moment you bring their image, you will experience hatred and so many words will come up - words, which you wanted to tell them but didn’t have a chance to, or perhaps you were never courageous enough to tell them. Sometimes, even when you have the chance, you have so many words you want to say, but you forget half of them in the heat of the moment.

So bring the image of your enemy now, and when these words and feelings swell up inside you, just breathe deeply, then settle down, and relax.

Continue to hold the image in your inner space, let the mind shout whatever it wants to shout. After a few minutes you will see, not only the number of words you want to shout comes down, but you will also start looking into your problems with more clarity.

Just holding in silence the image of the person for whom you have so much hatred in your inner space will bring down the enmity, the violence and the vengeance.

Suddenly, you will see there is no longer any violence inside you. Even when you see the person directly, that fear stroke or the fire will not happen. You are relaxed, you are able to handle things calmly. This is a silent catharsis to get over intense hatred or enmity towards any person.

For the rest of the day, whomever you see, whether it is your friend or enemy, try to maintain your body heat as it is. Try to keep the number of thoughts inside you as it is. Relax and do not become agitated, come back to your center. You will see so many new dimensions open in you, and you will be able to carry a deep silence throughout the day, the silence you experienced in the meditation.

4.21. Beyond bondage and freedom

Just as you see the one sun reflected on the water as many suns, in the same way see the one real Source and be free from all types of bondage.

Duration: 11 minutes

If you keep ten water pots outside in the sun, you will see the reflection of the sun as ten suns in the ten water pots. If you break every pot one by one, the number of suns will come down. Suddenly if you break the last pot, there is no reflection at all, only the sun. There is only one sun, but there are so many reflections in the water. In the same way, there is only one superconsciousness, one Source, having many reflections in all of us!

So many suns are seen in the water. But when you look for the source, you will see only one sun. There are innumerable reflections of that one source. Study any one reflection, and when you look to see from where it is being reflected, you will always find the source.

Each of you is also a reflection. Your body-mind is like a mirror, and the Divine is superconsciousness. That exact spot where the superconsciousness, the Source, touches your body-mind or the mirror, is what we call your individual consciousness. There may be so many individual consciousness, but if you trace the Source, you will reach the same superconsciousness. There are many suns reflected in the water, but the source is one.

The whole universe is the reflection of many body-minds and all the reflections have one Source.

When you understand that the whole universe is a reflection of all the body-minds, your effort or intention or need to do something will simply disappear!

If you understand that all the reflections have the same one Source, you can relax in the peace.

4.22. Contemplate beyond perception

Experience the bliss of no-mind

Duration: 10 minutes

The moment you perceive anything, the moment you are able to think about it, it becomes past.

For example, in the beginning, when you are told to think of something that is beyond your thoughts, you may think of the entire solar system. But the moment you think about the entire solar system, you have already made that into one more thought! So now, drop that. Next, try to think beyond. You might think about the galaxy, beyond the solar system. When you are able to think of the galaxy, then drop that thought. Go beyond the galaxy. When you continuously expand your mind to go beyond, you will be in the present moment.

Understand, the moment you are able to grasp something and think about it, you have already made it into the past, into your property. Your mind can flourish there. So think further and further beyond what you can think. Even if you are thinking about what you can't think about, drop that. The mind will always try to grasp everything and keep it in storage, so it can eat slowly and ruminate, just like a bull! So do not bring the things that you have already grasped back into the mind. Continuously drop them.

Whatever you think is the ultimate in your life, drop it, and expand your thinking to something bigger. Then again your mind will automatically grasp something else. But don't allow your mind to hold that idea, drop it also. Continuously your mind will say, 'If I am dropping every moment, then what will happen to me? Where will it end?'

Don't bother about this ending. Your mind is just trying to grasp onto something by asking you this question. Your mind is asking you to prove the result before even starting the practice. Do not allow it. That is where you get cheated. Understand, you constantly keep dropping each boundary, each thought, and expanding, going beyond.

Meditate on the real master, or the real cosmos or the real god. You may think you have grasped the essence of god, but it can never be, because your mind can never grasp the real god! If your mind can grasp god, it means your mind is greater than god. So what you grasped is not god, it is just your idea of god. Drop the idea and try again. Grasp something bigger than that.

Continuously try to grasp the ultimate truth. Understand, when you throw a particular idea from your mind, not only do you throw that idea, you also pick up one part of the bone structure from your mind and throw it out. Every time you pick up some thoughts from your mind and throw them out, not only the thoughts are discarded, but one part of the bone structure of your mind is also thrown away. So after discarding and discarding, finally there will not be any bone structure left! Suddenly you will see your whole mind has been thrown out! You will experience the bliss of no-mind.

4.23. Withdraw your senses

Experience your inner space

Duration: 5 minutes a day or 1-2 minutes, five times a day

This is an anytime meditation. Initially you may not be able to do this meditation for five minutes at a time. You can reduce the time to one or two minutes, but try to do it five times per day. You can try once in the morning before breakfast, once before lunch, once before dinner, and also twice between meal times.

Wear loose clothing; let nothing touch your body.

Close your eyes and mouth tightly. Now close your ears with your hands. Stop all sensations coming in through the eyes, ears, mouth and sense of touch. Naturally, the thoughts that you already have inside will start coming up, such as what happened yesterday, what happened the day before, what needs to be done tomorrow. All these thoughts will start running through your mind. Do not bother about them. They will not have life for more than three kshanas, the gap between one thought and the next. I repeat, they will have life only for a maximum of three kshanas.

Unless new information goes through your senses and the process happens, the processing system cannot continue for more than three kshanas. You may be thinking, 'No, no, I can sit and visualize forever.' No! In that case, you must be allowing input through the senses. You must block the sense organs, it is especially important to lock the tongue. Within three kshanas, three or four thoughts may come. The fifth thought cannot happen.

It is important to allow the breathing to be natural during this process. Just sit for a few moments. Suddenly you will see there is a space where there are no thoughts.

Even if you experience that thoughtless rest for two or three seconds, it will give you so much energy that you will feel you had eight to ten hours of sleep!

It is a very strong and powerful method. Try this practice five times per day. Within five to six days, if not sooner, you will catch the glimpse.

Actually your inner space is not so difficult to contact. It is, after all, your inner space. It is just that we neither had the technique, nor the patience, nor the inspiration to try, that's all. That is why the moment you have the knowledge about the truth, half of the work is done. The remaining half is just relaxing and experiencing it.

5. Sound

There is a music that permeates Existence - an unstruck sound. There are many techniques that help you hear this sound. When you can hear this sound, you have heard the music of Existence!

5.1. Follow the source of the sound

Merge with the very source of everything

Total Duration: 20 minutes

Close your eyes. Just inhale and exhale as slowly as possible.

Step 1: Duration: 5 minutes

Now start creating the sound, the vibration 'oooommm' intensely but not loudly. Create it from your navel center.

Step 2: Duration: 5 minutes

Now continue to create the sound as before, but begin seeking the source. Continue to create the vibration but locate the source from where the vibrations are arising, from where the sound is coming. Go into the source, search for the source.

Step 3: Duration: 5 minutes

Just enter the sound. Enter this source from where the sound is coming, from where it is arising. Then, slowly reduce the sound. Don't stop, but just reduce the sound, as you enter into the source from where the sound is coming. Become the sound.

Step 4: Duration: 5 minutes

Now relax with your eyes closed. Don't create any sound, but go to the source from where the sound was coming. Enter into that source. Just be with the memory of that sound.

5.2. Music

Listen to the unstruck sound and transform

Duration: 21 minutes

This technique needs a piece of soft music to be played.

Close your eyes and sit in a very relaxed way.

(Turn on the music)

Concentrate on the spot inside your head where you experience sound. Understand, sound may be created outside your head but you experience it only inside your head. The hearing happens

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Enter into the sound of the chosen name. Understand: do not repeat it out loud, just repeat it internally. The chanting should happen internally and you should just enter into that vibration. Your tongue should not move.

Create the sound of the name like a vibration, and keep repeating that sound, that name, internally. Be filled with that sound. Let your whole inner space be filled with that sound.

Repeat the sound intensely and at a high frequency. No other thought should rise in your mind.

You will see, suddenly you are in soundless space. You are in wordlessness.

Just play with this technique for one month, practice it every morning for ten minutes and again, in the evening for ten minutes. Even while you are driving, this can be done with open eyes. Try it while you are driving, walking, or sitting and spending a few minutes with yourself.

You will understand the power of this special mantra for you, just this one sound. Suddenly you will see new doors opening in your consciousness, and you will enter into the soundlessness that we call enlightenment.

5.6. Center of the sound storm

Find the center of all sound within you, and transcend all sound

Duration: 21 minutes

We always live in a storm of sound. Sounds are constantly moving towards us, crashing in upon us, engulfing us. But at the center of this sound storm, there is a silence we haven’t heard. This meditation makes us aware of the silence in the center of this storm of sound.

Sit down somewhere, anywhere. The noisier the place, the better! Look for a place with continuous sound. It could be a natural sound, like the gushing of a river or a waterfall or the crashing of the waves on a beach or it could be a railway station, or a marketplace.

Sit silently. Feel the sounds coming at you from every direction as sound waves. With sounds flowing at you from all directions, feel yourself to be at the center of this storm of sound. You are at the center, and sounds are flowing towards you.

Feel clearly, at the center, where you are, that there is no sound! At the center is total silence. If there were sound at the center, you would not be able to hear the sounds outside. The sounds are entering you, penetrating you, but they stop at the center.

Inside you, there is a point where all sounds stop. It is from that point that every sound is being heard. Try to locate that center.

When you locate it, suddenly, your awareness will turn inward from the outer world of sound. You will be at the center where there is silence, the point where no sound can enter. That point is your center.

Once you have heard that silence, you will never again be disturbed by any sound, you will never be touched by sound.

We always think that we are hearing sounds with our ears. With this technique, you discover that sounds are not heard in the ears or even in the head. The sound is always heard at the navel point, that is the center of sound.

You cannot try this technique with songs because the lyrics will have meaning for you, and you will focus on the meaning. So it needs to be just some noise.

5.7. From sound to feeling

Feel bliss through sound

Total Duration: 21 minutes

Close your eyes. Sit in a relaxed way.

Step 1: Duration: 10 minutes

First choose the sound with which you are going to work. It can be anything, so decide which sound gives you most excitement and joy.

Create that sound out loud and enjoy the feeling created by it. In a mild way, you should be able to create that sound, listen and enjoy the feeling. Just continuously create that sound and enjoy the feeling. Be centered on that feeling.

Step 2: Duration: 11 minutes

Now don't give any volume to the sound you are creating. Repeat it internally with just your tongue movement. Keep repeating the sound internally with just the tongue movement, and experience the feeling. Be centered more on the feeling than the sound itself. Be centered on the excitement created by that sound.

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Main Technique

Visualize a word like 'love', 'joy' or 'bliss'. Even negative words are okay. So, positive or negative, just choose a word to visualize.

Visualize the word. First visualize it with letters. For instance, for love, visualize L-O-V-E.

Next, drop the visualization of the letters. Repeat that word internally just as a sound. Hear the sound.

Then relax from the sound also. Just be with the feeling of that word. Only remember the feeling, neither the letters nor the sound, just the feeling. Put your whole awareness on the feeling.

Now relax even from the feeling. Just be silent. Do not create a thought of the letter or the sound or the feeling. Just be with yourself.

This is a powerful technique that can straightaway transform you and put you in silence, in bliss.

6.6. Weightless - technique 2

Transcend the gross body and enter into subtle consciousness

Duration: 10 minutes a day, for ten days

This is a wonderful technique even for beginning meditators. You don't need any training, understanding or belief for this technique.

First, remove whatever accessories or jewelry you may be wearing on your body.

Either sit or lie down. Be as comfortable as possible. You can also lean against a wall if you feel comfortable that way. You can stretch your legs in whatever way you want, but you shouldn't need to exert effort to hold your body. The idea is to feel very comfortable without supporting the weight of your body.

For example, if your head is straight, be very clear, you are exerting effort to keep it straight. It always requires effort to keep your head straight. This should not be the case here. In the same way, don't keep your spine erect, because that takes effort. No part of your body should feel effort or tension. Just drop your arms and relax; do not hold tension in any part of the body.

The weight of your body should not be felt anywhere. Otherwise you will be constantly feeling that you are heavy. Let your whole body be relaxed. Visualize that you are a weightless being.

Actually you are weightless. You only constantly visualize that you are heavy. When on a bed or chair, feel your self become weightless and enter the space beyond the mind.

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About The SPH Nithyananda Paramashivam

The Supreme Pontiff of Hinduism ("SPH"), Jagatguru Mahasannidhanam ("JGM"), His Divine Holiness ("HDH") Bhagavan Sri Nithyananda Paramashivam, is recognized as the 1008th living incarnation of Paramasiva as per Sanatana Hindu Dharma ("Hinduism") and by His predecessors of enlightened masters and adepts

The SPH Nithyananda Paramashivam is reviving Hinduism as the 1008th Acharya Mahamandaleshwar (the head for all spiritual leaders) of Atal Akhada (ancient apex body of Hinduism), coronated as Mahamandaleshwar (Supreme Spiritual Head) of Maha Nirvani Akhada (largest apex monastic order) and the youngest Mahamandaleshwar, ordained as the 233rd Guru Mahasannidhanam (Pontiff) of Thondai Mandala Aadheenam, ordained as the 293rd Guru Mahasannidhanam (Pontiff) of Shyamalapeeta Sarvajnapeetam, ordained as the 23rd Guru Mahasannidhanam of Dharmamukthi Swargapuram Aadheenam, and coronated as the 203rd Emperor of Suryavamsa Surangi Samrajyam.

The Srimad Karana Agama, Purva bhaga, Patala 71, Sakalotpatti vidhi, Sloka 8 & 9 (Sacred Ancient Hindu scripture) declares:

इत्येवं निष्कलं प्रोक्तं परं भावमिति स्मृतम्‌।

सृष्टिस्थं लोकरक्षार्थं लोकस्योत्पत्तिकारणम्‌।।

साधकानां हितार्थं तु स्वेच्छया गृहीतते तनु:।

In this way (Shiva) who is Nishkala - without any body and parts, who is the Ultimate Supreme Being, who is established in the Creation, who is the Cause of the creation of the Universe, assumes a body out of His Free Will for the protection of the Universe, and for the welfare of the Spiritual seekers and Devotees.

The SPH Nithyananda Paramashivam is the reigning spiritual emperor of 17 ancient traditional Hindu kingdoms and the reviver of the most ancient, most peaceful, still-living and long-lasting demonstrable system that shows the possibility of peaceful co-existence amongst people. Following the coronation to establish KAILASA worldwide at the age of 16, for the past 27 years, The SPH Nithyananda Paramashivam, as the face of the unified Hindus, has been single-handedly, tirelessly inspiring the dispossessed Hindu Diaspora to reclaim their Hindu centric freedom and stand unified for the centuries-old Hindu genocide.

The 1008th living incarnation of Paramasiva, The SPH Nithyananda Paramashivam stands as the unifying force for the 2 billion born and practicing Hindu diaspora worldwide and established the Hindu State, KAILASA for the persecuted Hindus in over 100 countries.

The SPH Nithyanada Paramashivam has made resolute efforts towards recognizing and legitimizing the Hindu genocide which has been receiving scant consideration by global leaders and international bodies, The SPH Nithyananda Paramashivam founded KAILASA Uniting Nations. For the past 27 years, this international body has been responsible in building relations, bridging dialogs, inspiring leaders, uniting nations towards acknowledging the Hindu policies which are universal, life positive as referenced from the ancient text of Hinduism. This is the 'ahimsa' (non-violent) way of bringing acknowledgment to the horrors of the Hindu genocide, the untold facts of the darkest act of mankind on Earth to the most contributing civilization - KAILASA.

KAILASA is an apolitical nation whose vision is enlightened living for all. Towards this goal, KAILASA is the only Hindu nation on planet Earth today bringing legitimacy to the principles of Hinduism. Social principles, economic principles, judicial principles, Hindu medical principles, and Hindu economic principles. KAILASA is The SPH Nithyananda Paramashivam's response to humanity's global problems of poverty, hunger, illiteracy, disease, violence and global warming and the continuing ethnocide and genocide of over 80 million Hindus worldwide since 7 centuries.

Over the last 50 years, the effects of meditation and its significant impact on stress, crime rates, violence, political decision making and even war in local and global consciousness is well established. Unfortunately, in the last two hundred years, forcibly we are made to believe Hinduism is a functional principle only for enlightenment and spirituality. It is absolutely dysfunctional for the political, social, economical system. Making Hindu family structure, Hindu social structure dysfunctional is the greatest crime done against humanity.

Sanatana Hindu Dharma has faced both historical and ongoing religious persecution and systematic violence, in various forms including assassination attempts on living incarnations, targeted elimination of Hindu pontiffs through bio war and lawfare, cyberbullying, Hindu phobia, forced conversions, documented massacres, demolitions, desecration and grabbing of worship temples and monasteries, looting of Hindu temples properties, destruction of Hindu educational institutions, elimination of well known Hindu libraries, the gross violation to the freedom to practice the Hindu school of liberated thinking (Sankhya), Hindu schools of living enlightenment (Jeevan Mukthi), gross violations of the right to freedom of religion that includes violations of the right to life, personal Hindu integrity or personal Hindu liberty, mass execution, looting and enslavement.

Hinduism was once practiced freely in over 56 nations across the continent from Afghanistan, India, Nepal, Burma, Sri Lanka, all the way to Singapore, Malaysia, and Cambodia and Indonesia, and in 200 states, 1700 samasthanas (provinces) and 10,000 sampradayas (traditions). Over several centuries the combined forces of foreign invasion, political upheaval, colonialism and religious persecution systematically ended millennia of Hindu Swarajya, or self-rule. Today Hindu temples remain in a few countries but the Hindus who worshiped in them have been ethnically cleansed.

The revival of Hinduism through the civilizational nation of KAILASA globally irked vested interests of atheistic terrorist militant elements, caste supremacist terrorists and other anti-Hindu forces who executed a massive persecution and genocide on SPH and His followers on 2 March 2010 that continued for the next whole decade and comprised of over 70 assassination attempts, over 250 sexual assaults on SPH and his monks and disciples, lawfare of 120 false cases over 10 years, massive hate propaganda in electronic media of over 14,000 hours and print media of over 25,000 articles in 5 years, destruction of heritage properties worth over 27 million USD, and the continuing ethnocide and genocide of over 80 million Hindus worldwide since 7 centuries. Specifically, the lawfare involved:

• Delegitimizing SPH by hate propaganda, disenfranchising Him of His civil and human rights, prejudicing Him from fair representation and fair trial

• Repeated illegal imprisonment, with brazen torture, custodial assassination attempts, supported by system justification in various forms, including the common processes of bureaucracy, indifference, self-deception, diffused responsibility and has resulted in continued systemic complicity with torture, murder and genocide

• Well-planned multi-layer false hate propaganda by the ‘fourth estate’ media sustained by moral disengagement, leaving the broader public in a state of willful ignorance, motivated denial, out-group victim-blaming, dehumanization and bystander apathy to even genocide.

The SPH Nithyananda Paramashivam stands in solidarity with the untold, multi-level - social, political, intellectual, religious, cultural, linguistic, economic, legal, digital - persecution done to Hinduism and faced by Hindus and Hindu minorities worldwide for the past several thousands of years continues through the modern day. The SPH Nithyananda Paramashivam has been recently acknowledged by the United Nations for the persecution of The SPH and the KAILASA global community, especially the affected women and children.

The KAILASA with de facto spiritual embassies operating across over 100 countries and having presence across the globe as the largest spiritual knowledge source on Hinduism is spiritually governed with the life positive, all-inclusive, universal policies sourced from Hinduism revived by the SPH Nithyananda Paramashivam. Having enriched and ennreached more than one billion individuals over the past 27 years the KAILASA raises the voice to protect Hindus, defend Hindus and preserve the Hindu narrative for the world.

Ebook ISBN: 979-8-88572-912-3