Find a comfortable seated position where you will not be interrupted.
First we'll do the life force arousal technique.
Sit comfortably,
Contract your anal sphincter,
Your pelvic floor muscles,
Drag your belly button in and up.
Inhale,
Feel the energy or imagine the energy if you cannot feel it yet.
Come up from your base chakra up to your solar plexus chakra,
Right where you have your abdomen contracted.
Drop your chin down to retain your breath.
Exhale,
Let it flow back down.
Imagine it flowing back down to your root chakra.
Repeat this process a couple times.
Engage the pelvic floor muscles,
Pull the belly button in and up.
Inhale up all the way up to your solar plexus,
Drop the chin down.
Exhale,
Allow that energy,
Imagine it flowing back down to your root.
One more time.
Inhale,
Engage your pelvic floor muscles,
Your anal sphincter,
Pull the belly button in and up.
Imagine drawing that energy up to your solar plexus,
Drop the chin to the chest,
Hold the breath for a moment.
Exhale allow that energy to flow back down,
Just imagine it as a white light flowing back down to your root chakra.
Continue to sit upright,
Focus your awareness at your spiritual eye,
The third eye chakra.
Become aware of your spine and the back of your head.
Breathe in deeply,
On your exhale just relax.
You want to start with your mouth partially open,
Inhaling through your mouth and direct the air to the back of your throat.
This air will feel cool,
You want to relate this to the cool energy flowing up through your spine all the way up to the third eye.
Pulling the cool current of life force up your spine,
From the bottom of the spine to the head in a smooth continuous flow without straining.
At the end of the inhale the current should be at the upper front portion of your brain.
Hold for a moment,
Exhale naturally through the nose allowing the warm current to flow back down your spine to the base of your spine.
Repeat this process.
As you continue with this practice you will start to feel a pleasant soothing sensation in your spine and brain.
If you like you can meditate on OM.
Once it becomes easy to breathe through the open mouth you can practice by breathing through the nose.
You can begin to rouse the energy within your body by going through the bandhas and clenching them without straining.
This is essential,
You want to make it a nice easy flow.
Once you do this practice three times you can switch to the mantra Hong Sao.
This is what Yogananda advised,
He had a very nasally accent,
Another option can be the mantra So Hum or Om God.
Do so on your way up,
Hum on your way down.
You can recite So on your in breath,
Hum on your exhale.
We are going to keep track of our breathing by ticking it off on our fingers.
Begin by using your thumb,
Start with your pinky and we are going to use the three pads of the fingers to inhale,
Keep your attention focused on your third eye point,
Looking up at it with your eyes closed,
Inhale without activating the bandhas,
Just allow the energy to flow freely up along your spine,
Up through the blood brain barrier,
Up to your third eye point,
Maybe the crown chakra if you are trying to activate that point.
Exhale allow that breath to move back down.
Move on to the middle pad of your pinky finger,
Inhale draw that air up,
Up,
Up,
All the way up to your third eye.
Exhale allow it to flow back down,
All the way down to your root chakra.
Now move to the tip of your pinky finger,
Inhale focusing your awareness up at your third eye point,
Just imagine your energy flowing up all the way up through your spine to the crown of your head,
All the way back down.
Now move your thumb to the base of the ring finger,
Breathe in through your nose,
Just imagine the energy flowing up your spine,
A white energy,
Gazing up at your third eye,
Exhale allow the air to come back down.
You have an option here to press your tongue to the soft palate of the roof of your mouth.
When you do this it will strongly elevate your inner energy,
It might help you with the energy flow if you are a beginner for feeling the energy within your body.
If your tongue gets tired though,
Allow it to rest,
It's a muscle and might need to be built up with this practice.
Move your thumb to the base of the ring finger,
That pad right where it's connected,
Keep your focus on your breath,
And repeating the mantra if you need to,
Gazing up at your third eye.
Move to the middle pad of the ring finger,
Inhale breathe up,
Focusing up on your third eye,
Exhale just allow it to move back down your spine,
Feeling the energy,
Or maybe not,
Allowing whatever is happening to be.
Move your thumb to the pad of your ring finger,
The tip of your finger,
Inhale just allow that energy to drop to the crown of your head,
Focusing on your third eye,
Exhale just imagine that white light moving down your spine all the way back down to your root chakra,
The base of your spine.
Bring the thumb to the base of your middle finger,
Inhale pull the energy up from your root,
Imagine it moving up your spine going up to your third eye,
Moving all the way back down to the base of your spine.
Move the thumb to the middle pad of your middle finger,
Repeat the same process,
Exhale just imagine the energy moving back down to the base.
Move the thumb to the tip of the middle finger,
Draw the energy up pressing the tongue to the soft palate at the back of your mouth,
If you choose to,
Exhale allow the air to move back down to your root chakra,
Bring the pad of the thumb to the base of the index finger,
Inhale allow the air to move up to the third eye,
Exhale bring it back down,
Move the thumb to the middle joint of the index finger,
Cut that out,
Move the thumb to the middle pad of the index finger,
Imagine white light moving all the way up and all the way back down,
And then move it to the tip of the index finger.
Now use the index finger to go to the pad at the base of the thumb,
Inhale,
Feeling the coolness drawing up all the way up to the front lobe of the head and all the way back down nice and warm,
And finally the pad,
The tip of the thumb,
Good,
Exhale all the way back down.
Now after you practice this you can just rest your hands like you're cupping an egg,
Rest them in your lap and imagine yourself breathing through your spiritual eye,
Your third eye,
Sit quietly and you can listen for the om sound,
The om vibration,
Using your mantra to keep your thoughts still.
When listening for the om sound start with any subtle sounds that you hear and try to listen for the vibration behind it.
At first when you listen you may hear nothing at all or you can hear a faint ringing in your ears,
A buzzing in your ears,
But eventually you may start to hear a continuous buzzing sound.
Now just sit quietly for the remainder of this meditation focusing on om,
So-hum,
Or hong-sau,
Whichever you choose.
Just stay focused on your breathing.
Going back to your mantra.
Maybe focusing on om whenever your mind wanders off.
Good luck.
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