You are cordially invited to this last Full Moon Meditation of the Year focusing on the ancient practices from the Himalayan tradition of cultivating capacities for self-healing by experiencing deeper states of silence and stillness.
Please bring a shawl or a blanket and perhaps a small cushion/pillow.
HOW BEGINNERS MAY PARTICIPATE
Swami Veda Bharati
Those who have not learnt to meditate before, but would like to join meditations on the Full Moon Days, may ask for the booklet titled Beginning Meditation and a cassette of guided meditation.
Till then, and till you have had the opportunity to take some training in correct way of sitting and the correct way of breathing, the simple procedure to follow is :
(1) Sit as straight as you can on an even, firm but cushioned surface
(2) Relax your forehead
(3) Relax your facial and physical musculature
(4) Bring your awareness to your breathing.
(5) Breathe slowly, gently, smoothly, evenly; without jerk or sound in the breathing
(6) Now feel the touch and flow of the breath in the nostrils
(7) Let there be no pause between the breaths; as one breath is completed, begin to feel the next breath flowing and touching in the nostrils
(8) After a few breaths, choose
(a) whichever name of God is your favourite according to your tradition or religion,
(b) or a sacred but short phrase or prayer word from your scripture or tradition
Some suggestions are as follows :
(a) Those who wish to follow the Himalayan tradition may use the sound so in the in-breath and ham in the outbreath, without a break in the cycles of ham-so with the breath
(b) The Sikhs may use : Vaah-e-guru
(c) Muslims may use the word La ilaha illa Allah
(d) Christians may use one of these :
Kyrie eleison (or Greek)
(e) Mazdayasnians (Zoroastrians, Parsees) may use any of these :
but for total beginners of the Mazdayasnian tradition the best recommendation is to use the phrase
(f) The Jainas may use
Om hreem, or
(g) Those who prefer total nirguna, transcendental, trans-qualitative divinity may use only Om
(h) The Buddhists may use the word Buddho to start with
(i) If you do not believe in a form of divinity or spiritual incarnation and so forth,
exhaling, think Ooooonnnne (One)
inhaling, think twwwooooo (Two) –
without a break in this count with the breath
(9) Exhaling, think that phrase; inhaling think that phrase.
The phrase is not to come in the mouth nor on the tongue;
it must me only a mentation.
(10) Let there be no break between the breaths,
nor between the incessant flow of the thoughts of the same phrase
(11) As soon as you become aware that you have lost the flow and other thoughts have begun to arise, re-start the same procedure
(12) Sit for as long as you wish.
(14) Let the quietness of the mind continue even after you rise
(13) If you practice this even for 2-3 minutes at a time many times in the day, you will notice subtle changes in yourself for the better
(14) Whatever you will do repeatedly with the mind, that will become the mind’s habit; calming the mind repeatedly will return your mind to its calm nature.