We use this basic meditation practice or a variation of it in our classes.
Seated Meditation Practice
Based on techniques taught by Paramhansa Yogananda
This meditation can be practiced for as long or short as you like. It is better to practice for 10 minutes every day than one hour once a week.
1. Relax and energize the body. This can be through yoga asana (postures) practice, or use this simple relaxation technique. While standing or sitting, tense the entire body with a double inhalation (short inhalation followed by a long inhalation through the nose), hold the tension until the body vibrates, then throw out the breath and the tension with a double exhalation (short exhalation followed by a long exhalation through the mouth and nose). Repeat two or three times.
2. Get into a comfortable seated position on the floor or in a chair, using props as necessary. Sit up straight with shoulders rolled back and down, chest lifted, spine in its natural curves, chin level with the floor. The body will tend to cool down during meditation practice, so you may want to wrap yourself in a shawl or blanket. A silk or wool wrap is ideal.
3. Lift gaze behind closed or partially closed eyelids as if you are looking at a mountaintop in the distance. Do 3 – 6 rounds of even count breathing in a 1:1:1 (inhalation, retention, exhalation) ratio. This begins to calm the mind and interiorize your attention. You can start with inhaling to a count of 8, retaining for a count of 8, exhaling for a count of 8. As your lung capacity improves, you can increase the count. Generally, a longer count is better, IF the count is of a comfortable length for you with no strain or gasping.
4. Begin to observe the breath without any attempt to control it. Keep attention focused on the breath. If attention wanders (you are a very great yogi if it doesn't occasionally), gently bring it back to focus on the breath without recrimination.
5. Place your hands with upturned palms in your lap. Gently touch the thumb and forefinger. This is called the wisdom mudra.
6. You can continue with simply observing the breath, or, add a mantra to coordinate with the breath. You can use the Hong-Sau mantra (mentally saying hong [rhymes with song] with the inhalation, sau [rhymes with draw] with the exhalation). Hong Sau translates to “I am Spirit” or “I dissolve my little self into my higher Self.” If “Hong Sau” feels foreign to you, you can use any uplifting word or phrase such as “I am joy” or “peaceful” in coordination with the breath.
7. From time to time, check your posture and gaze. Straighten the spine and lift the gaze if you find they have drooped.
8. End your practice of the technique with a deep inhalation and exhaling three times. After practice of the technique, allow some time to enjoy the effects of the practice before you get up. This is a good time for prayer or affirmations. You may find that insights, intuitions, inspirations come to you effortlessly now so do not skip this part.
9. Upon completion of your practice, make your re-entry into outwardness gradual and graceful so that you can take the effects of your practice into your everyday activities.