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Meditation Tonight at 6:00-6:45 pm

Barbara
user 8077723
Devon, PA
Hi everyone,

I am planning to have meditation tonight. I will be introducing the Peaceful Planet Meditation that will be used in the 21 day meditation starting tomorrow in Washington DC.

2012 Peaceful Planet Meditation -- This is it!

The following meditation is an amazing and powerful meditation. Experienced meditators will have no difficulty with this meditation, if you're a new meditator, just go at your own pace and ease into it. Commit to daily meditation and it will work miracles in your life. This meditation can take an hour or so, altogether. If you absolutely can't spend this much time, then do shorter versions of each part of it. Don't leave anything out.

1) Sit in Vajra Asana - Sit with your legs folded underneath you, buttocks on your heels. For comfort, you can use pillows to support your ankles and in-between your thighs and calves if needed. Over time, work towards being able to sit without any props. If you can't sit in Vajra Asana, then sit in any comfortable pose. The advantage of Vajra Asana is that it facilitates the flow of energy in your system.



2) Kapalabhati Pranayama (3 minutes) - Breathe out fast and short as you pull your abdomen in and up. Let the inhale take care of itself, focus on a strong exhale according to your capacity. If you get too light-headed, ease up a bit. To create the forceful and rapid exhale, the diaphragm muscles contract quickly. As they do, it pulls your abdomen in and up. You can assist consciously as well. Kapala means skull. This breathing technique does many things. It energizes the frontal cortex of the brain and it also massages the abdominal organs, improving digestion and endocrine functions.

3) Shunyaka Kumbhaka (Repeat 21 times) - Exhale completely. Feel that your lungs are empty. Hold the breath outside as long as you can (judiciously). While holding the breath out, visualize the moon on top of your head with nectar oozing out and spreading all over your body. When you can no longer hold the breath out, relax and inhale naturally. Repeat.



This is a bit of a mystical technique. All cultures are aware of the energy of the moon. It is cooling, energizing, and healing. Farmers plant their crops according to the cycles of the moon with great success. Visualization techniques can be extremely effective and powerful. Enjoy the effect this part of the meditation has on your mind and body.

4) Kevali Kumbhaka (Repeat 21 times) - This technique uses sound while inhaling, holding, and exhaling. With these sounds, the vowel "a" is pronounced like the "a" in the word "father" or the sound "ah".

Instructions: Inhale while internally chanting the sound "sam." When you finish inhaling, hold as long as you can judiciously, while mentally repeating the sound "hamsam," "hamsam," "hamsam". When you feel you can't hold anymore, exhale while internally chanting "ham". Inhale along with the sound "sam", hold while repeating "hamsam", and exhale with "ham". "Hamsam" means "I am that, I am the truth." The previous technique used visualization. This one uses mantra, sacred verbalization, to add to the method. The meaning is that you are bliss, compassion, energy, and intelligence at your core. That's what's meant by the "truth". (This technique is from Gheranda Samhita)

5) Sama Kumbhaka (Repeat 21 times) - Simply stop inhaling or exhaling. Hold the breath as it is, neither in nor out, (that is, in the middle somewhere) by mental decision. While you're holding your breath still, keep your attention just below the heart center. When you cannot hold anymore allow your breath to resume. This technique takes you to a very deep state because your mind follows your breath. When your breath becomes still, it brings a stillness to your mind. Placing your attention just below your heart region takes you into a special place that reintegrates your whole system.

6) Just Sit in the Unclutched State (5-10 minutes or more) This is the essence of the technique and provides the deepest level of meditation possible. It requires some explanation, as it is a very subtle process. Ordinarily, we clutch on to every thought that comes to us and use those thoughts as "springboards" to manufacture more thoughts. The thoughts we have are always about the past or future (whether good or bad), and then we project their continuation into the future or lament our past mistakes.

In this process, we think we can avoid a negative future and promote a positive future by fantasizing. We grab onto thoughts, collect similar thoughts from past memories, and assemble it all into concepts about ourselves and our life and construct imaginary realities in the process. These fantasies are simply a construct of our ego and have no true reality. What we are actually doing is avoiding the reality of the present moment and disempowering ourselves to make real positive changes in our life. We are simply driving ourselves into an unconscious addiction to fantasy in the name of self help. We never have any quietness of mind with all this going on. We lose control of the mind and the power to utilize the mind constructively in the present moment.

The actual practice here is to simply observe your thoughts without suppression or indulgence. Just passively observing, like an innocent child. Fighting with or indulging in thoughts is all we have ever done. This is just the opposite. This is the practice of not getting engrossed in your thoughts by fighting with them or indulging in them. Just sit and observe them. Notice how sometimes they do grab hold of you when you are unaware and take you off into past or future fantasies. But just observe them like you would if you were watching a movie or attending a play. As you bring more awareness to the process of observing your thoughts, your mind will settle down all by itself. You don't have to actually do anything. It's automatic. It's like a thief can't do his mischief when he is being watched! Do this for 5 - 10 minutes (or more if you have time). With practice, you will realize that this is your natural inner state, and that by nature you are always "unclutched". You have always been the innocent observer of everything that has ever happened to you. Then you are "in meditation" 24 hours a day.

There is a very powerful and subtle process going on here. As you observe your thoughts with some clarity and intensity, though passively, you become aware of the observer of the thoughts, your true self. As this process is continued, what will come to be more dominant is not the objects of experience, whether physical objects through the senses, or subtle objects such as thoughts or sounds, but the observer or experiencer. The observer is pure consciousness, bliss, energy, intelligence and love, which is your true nature. When this becomes your dominant experience, you are transformed into the beautiful, loving, intelligent, and powerful being you truly are. This changes your world and the world around you. Come back to this section every few days and re-read it. Or print it out and read it periodically. You will get much deeper insights as you practice and review this section.

7) Relax and ease back into activity.

Summary
So the seven steps are:
1) Sit in Vajra Asana
2) Kapalabhati Pranayama (3 minutes)
3) Shunyaka Kumbhaka (Repeat 21 times) - (or 11 or 7 times if you must shorten)
4) Kevali Kumbhaka (Repeat 21 times)
5) Sama Kumbhaka (Repeat 21 times)
6) Be Unclutched (5-10 minutes or more)
7) Relax


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