This meditation lasts 15 to 20 minutes. It is a meditation of SIX steps. Each step will take roughly two and half to about three minutes.
Following is explain to you all the steps and then you can start.
1) The Step Of Rhythmic Breathing:
Breathe in slowly, easily, evenly, and deeply and then breathe out slowly, easily, evenly, and deeply. Within three minutes you should be able to breathe in and out about ten times. But you need not count. I will do the counting for you. And when the three minutes are over, shall ask you to move on to the second step. As your breathing becomes rhythmic, your tensions will relax. It may be better if you blend the repetition of ?OM? with your breathing. As you inhale, take in the breath, utter the sacred syllable ?OM? silently. Then exhale, take out the breath and as you do so, utter the sacred syllable ?OM? orally i.e. with sound.
2) Detached Observation:
In this step, as an observer you have to watch the movements of the mind. Detach yourself from the mind. This is very, very important. You are not the mind. You are only watching the mind. What is the mind doing? What thoughts is it entertaining? You are not the mind. You are not thinking those thoughts. Just watch the mind. Observe the mind without any judgment, without any criticism. You are but a silent observer; observe without judgment, without criticism. You will find that as you detach yourself from the mind and just keep on watching it, its movements, gradually the mind will cease its activities.
3) The third step is the step of serenity, the step of peace. In this third step, you may imagine yourself as a rock in the midst of an ocean. Waves arise. They dash against the rock. The rock is unaffected, is calm, tranquil, peaceful, serene. Waves arise. Waves are the distracting thoughts. They dash against the rock. The rock is unaffected, calm, tranquil, peaceful, serene.
4) It is the step where you realize your oneness with all that is, all men, all creatures, all things, all conditions. You are not apart from others. The others & you are parts of the one great whole. You are in every man, in every woman, in every child. You are in every unit of life, in every bird and animal, in every foul & fish, in every insect, in every shrub, in every plant. You belong to all countries and communities, all races and religions. You are at one with the universe. This type of meditation will fill your heart with loving kindness & a spirit of compassion so that a stage may come when you will not wish to snuff out the life even of the smallest insect.
5) The Meditation On Your Immortality:
In the fourth step you have realized that you are not merely in your physical body. You are in all that is, in the experience that we call death. It is the body that drops down, the physical body. But you will continue to be, even when the body has dropped down, you will continue to be in every grain of sand, in every drop of water, in every ray of sunshine. Death cannot touch you. You are immortal. If you are at one with all humanity, then even if there is one human being alive, you are alive. If you are at one with all living creatures, then even if there is but one creature breathing the breath of life, you are alive. Yes, you are immortal, immutable, eternal, deathless!
6) In this step you breathe out peace and happiness, goodwill and bliss to all. May all be happy and full of peace and bliss. Think of all who dwell in the Northern lands and pray in the heart within: ?may all who dwell in the Northern lands be happy and full of peace and bliss.? Then think of all who dwell in the Southern lands and offer the prayer ?may all who dwell in the Southern lands be happy and full of peace and bliss.? Likewise, ?may all who dwell in Eastern lands and all who dwell in Western lands, may they all be happy and full of peace and bliss.? Breathe out peace and goodwill to all. May all be happy and full of peace and bliss. All living things whether they be near or far, tall or tiny, rich or poor, educated or illiterate, whether they be born or are still in the womb unborn, may all, all, all be happy and full of peace and bliss. May those that love and those that for some reason or the other are unable to love you, may those that speak well of you, and those that for some reason or the other are unable to speak well of you, may all, all, all, without exception, be happy and full of peace and bliss. You are in them all. It is only when they become happy that you are happy. May all be free from disease, ignorance, sorrow. As you get up from this meditation, you will find that you yourself are happy and full of peace and bliss.
And now if you are ready, we shall begin with the meditation. Sit in a relaxed posture; as far as possible, the back, the neck and the head should be in a straight line. In the beginning you may find it difficult to bring them all in a straight line but do it as far as possible. Above all, be relaxed. Relax your body. Relax your muscles. Relax your limbs and now let us embark on this interior journey, a journey that takes us within, a journey that in due course may change our lives and fill us with tranquillity, with peace and bliss and make us instruments of GODS help and healing in this world of suffering and pain.
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