There are four common sitting postures:
Play this half an hour audio to practice Four Step Meditation!
The position of the hands (Mudra) is also very important. One of the following two mudras can be used:
1. Gyan Mudra (Knowledge posture).
Let the back side of your right hand rest on your right knee and the left hand on the left knee. Let the index finger of each hand touch and slightly press the tip of the thumbs at the point of the contact. The other fingers should be kept spread out and straight.
2. Veetraag Mudra
Turn both the arms inward at the elbows. First, keep the left palm in the center of your lap and then place the right palm on top of the left palm. Don t let your hands touch the ground. Avoid keeping your palms tilt downwards.
Select a comfortable posture as described above. Close the eyes gently.
1. Recitation of ARHAM or Mahapraan Dhvani
The practice of Preksha Meditation begins with the recitation of ‘Arham’. It can be articulated as below:
‘A’ is pronounced from the throat
‘R’ from the cerebrum in the brain
‘Ha’ from the larynx
‘M’ from the lips
Or, begin the meditation by producing the Mahapraan Dhvani, that is sound of Mm. Mm. Mm…, like the buzzing of a Bee with vocal cord. Choose either of these two and recite nine times.
2. Aphorism of Meditation Purpose (Dhyeya Sutra)
The practitioner must fix his goal as to what he would like to achieve through meditation. The aim of Preksha Meditation is to achieve self-realization, an experience of pure consciousness.
Recite:
‘Sampikkhae Appagamappaenam’.
‘See yourself through yourself. For the perception and realization of self, practice Preksha Meditation.’
Repeat three times.
3. Resolve for meditation (Sankalp Sutra):
In order to avoid distractions and achieve deep state of meditation, one should make a strong resolution. The resolve for meditation:
‘I am practicing Preksha Meditation for the purification of my psyche (consciousness).’ Repeat three times.
This meditation consists of four steps. In the first step, we try to get relaxed. In second step, Internal trip, we initiate upward movement of vital energy and awaken our supine power. Third step is perception of deep breathing and fourth step is for attaining peace, pacifying anxieties and passions.
Practice Kayotsarg to achieve stillness, relaxation and awareness. Take concentration to each part of body from toe of leg up to the head, one by one. Auto-suggest those parts to become relaxed and experience relaxation. Detail of this is described in ‘Kayotsarg’ section. Practice it just for 5 minutes
You may synchronize your internal trip with the process of breathing. During exhalation, undertake the upward trip and during inhalation, undertake the downward trip. Use deep concentration and complete awareness.
Allow your mind to rise and fall inside the spinal cord just like mercury rising and falling inside the instrument used for measuring blood pressure.
1. Aphorism of conscience (Vivek Sutra)
With hands folded at ‘Center of Bliss’ (Anand kendra), recite the Vivek Sutra:
‘Appana Sacchamesejja Mettim Bhuesu Kappae’.
‘Search truth yourself and be friend to all living beings’.
Repeat three times.
‘Ahamsu Vijja, Charanam Pamokkham’
For getting freedom from sufferings, practice knowledge and conduct.
Repeat three times.
2. Aphorism of refuge (Sharan Sutra):
Recite it three times:
Arahante Sharanam Pavajjami
Siddhe Sharanam Pavajjami
Sahu Sharanam Pavajjami
Kevali Pannattam Dhammam Sharanam Pavajjami
I take refuge in the omniscient ones (who have attained absolute knowledge and taught spirituality).
I take refuge in the emancipated ones (who have attained absolute knowledge and are free from the cycle of birth and death)
I take refuge in the saints
I take refuge in the religion propounded by the omniscient one
3. Obeisance to Truth:
Recite three times:
‘Vande Sacchham’
I pay homage to the truth
4. Open the eyes gently.