Meditation Techniques
Meditation is the process of calming the mind, breath, and ego for the purpose of realizing one’s wholistic nature. Meditation is a very simple and gentle process and should be practiced with a gentle yet firm discipline. Concentration leads to a quieter and deeper meditation. With consistent deep breathing, concentration, and meditation, we will be able to get to the part of our nature that is beyond stress and conflict and is filled with joy. When we are doing this daily, it becomes easier to deal with everything in the subconscious. As we remove the issues and insecurities, we will have greater freedom from the small conflicts that keep us from living within our nature of happiness.
Posture
Sit in a relaxed, upright position with the head and spine straight and erect, but not tense. Sitting on a blanket or pillow against the wall or sitting upright in a chair are both acceptable. Sit upright with the eyes and mouth closed. A small pillow for the lower back is fine. Maintain this posture throughout the meditation. Your posture should be one that is comfortable for a 30-60 minute sitting.
1–12 Pranayama Technique
Inhale a full diaphragmatic breath through both nostrils while counting from 1 to 12, and then exhale through the nostrils to the same count. The mental counting should be calm and even. The count need not be to the full count of 12, but does need to be the same count for both the inhalation and the exhalation. For example: Inhale to 12 then exhale to 12, or inhale to 6 and exhale to 6.
Hrim Technique
The Hrim mantra is done audibly. It is pronounced “HUH-ree-mm” and it means “I invoke the indwelling energy.” Five to fifteen minutes of doing this technique will allow the mind to become relaxed and focused, and at the same time bring energy into your life. To do the Hrim, you begin by taking a full diaphragmatic inhalation through the nostrils. As you begin to exhale through your mouth, contract your stomach muscles slightly, and audibly (with force) say “Huh.” You then continue the exhalation with an audible “reeee,” ending with “mmmm.” Then you again inhale through the nostrils. All three parts of this mantra are done on one exhalation…HUH…reeee…mmmm.
So Hum Technique
Breathing through the nostrils, take a very gentle, slow and full diaphragmatic inhalation while mentally saying “So.” After inhaling completely, exhale gently through the nostrils while mentally saying, “Hum.” Repeat.
While mentally repeating this mantra, listen to the sound of your breath. The natural sound of the breath will be So (inhalation) and Hum (exhalation).
Om Technique
Take a full diaphragmatic inhalation through the nostrils. Then, while exhaling through the nostrils, mentally say, “Ommm” for the full exhalation. Feel the Om vibration during each exhalation. Repeat.
All mantras should be done calmly, with concentration, and in harmony with the breath. Remember that the mantras are a vibration we use to help re-identify with our wholistic self through the calming of the mind and breath. You can pay attention to any thoughts that come in. Then, gently bring your focus back to the mantra.
Properly doing the techniques will bring a calming of the mind and breath. With a calming of the mind and breath, a greater awareness of our thoughts and feelings will come. With more awareness of our thoughts and feelings, both conscious and subconscious, we have greater self-knowledge of our weaknesses and strengths. With this knowledge, we can now direct our efforts towards a transformation of our life, towards the attainment of happiness and other life goals.
