Hopefully you have practiced (or tried to practice) silent meditation without preceding it with any tune in techniques. Now try it again but precede it with "tuning in" as subscribed above.
For 11 minutes total do the following sequence.
Center yourself in your body with your breath.
Tune in with the mantra Ong Na Mo Guru Dev Na Mo.
Passively be with your breath.
Actively slow down your breath to 4 or less per minute. Sit calmly and be silent. Look and listen within.
To end-Anchor and consolidate yourself in your body by feeling all your sensations simultaneously, especially places that feel calm.
Observe any differences in you ability to focus. It is valuable to monitor the effects of the different techniques, to keep track of what works for you and how you can get the maximum benefits from your practice.
And if you want to meditate with another powerful mantra, do the meditation I recommended for the Eclipse. Here it is again.
In addition to morning sadhana, as a part of it, or as an evening meditation here is a meditation that can be done for 11, 22 or 31-minutes. This is a very blissful meditation that keeps you in your body. When you need help chant this mantra. Vibrating with this mantra produces healing, magic and miracles. Now that is a handy channel to tune into! Enjoy!
Sit in easy pose, with hands on the lap, right on top of left. Sit absolutely still for this meditation for the full effects. Chant very quietly, in monotone, almost, but not a whisper, with the lips, so you feel a vibration in the lips: GURU, GURU, WA HE GURU, GURU RAM DAS GURU.
Chant the words in each of the chakras. Bring your attention to the specific chakra, but do not move your body. (Tip-Guru is vibrated in every chakra except 3rd and 6th.)
Guru - 1st base of spine
Guru - 2nd sex organ, abdomen
Guru - 4th heart
Guru - 5th throat
Ram Das -6th third eye
Guru - 7th top of head
1. page 15, Kundalini Yoga: The Flow of Awareness by Shakti Parwha Kaur Khalsa, Berkley Publishing Group, 1996.
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