How I Meditate

After my last introduction to meditation class, I had several people asking what I do in my meditation practice. Because of the current Corona virus pandemic, I probably won’t be instructing anytime soon. The following is a script I use in my practice, but I highly recommend you look into in Chopra’s primordial sound meditation course available on-line. It is the same course I teach. There is also a FREE 21 day meditation program which is an excellent introduction to developing a meditation practice which is so important in dealing with stresses of the current crisis.
 
The following is my procedure for my daily meditation practice. I practice a form of meditation designed by the Chopra Center called primordial sound meditation, this practice includes using a mantra or a vibration to cancel out any sensations, images, feelings, or thoughts that disrupts our journey from activity to silence.
 
Each morning my first order of business is to head up to what I call my meditation room. I like doing some warmup yoga, just light stretching to prepare for meditation.
 
I light an incense stick, turn off the lights and throw a blanket over my shoulders. I get comfortable, putting on my noise canceling headsets. (Primordial sound meditation is Best done in a quiet Setting.)
 
When I’m comfortable. I set my timer. I spend two or three minutes doing some breathing exercises. Breathing through my nose deeply for a count of 4 holding my breath for account of two then exhaling for a count of 6.
 
I then move my attention to my heart center, feeling my breath there. In the event that I have some ach or pain I will focus my breath there. Its important to be effortless and not force the breathing.
 
I then begin asking the four soul questions. Asking the questions is a ritual for me each day, I am not looking for any answer I just want to ask the question without effort and let the answers just come as they may.
The four soul questions sequence:
Who am I?
What do I want?
What is my purpose?
What am I grateful for?
 
The next step is the I AM sequence:
We say to ourselves:
“I AM (your first and last name)” repeat it several times
Then drop your last name.
“I AM your (first name)” repeat it a few times
Then drop your first name.
“I AM, I AM, I AM” repeat it several times
Then repeat the mantra “Ah Hum, Ah Hum” several times. “Ah                  Hum” is the vibration of I AM.
 
And now begin repeating mantra AH HUM for the duration of your meditation. As you repeat your mantra, you may notice that it changes; it may become faster or louder, it may even become distorted. As it changes, continue repeating it effortlessly, without resisting or anticipating changes. It’s more like listening to it rather than saying it.
 
From time to time, you may notice your attention has drifted away your mantra to other thoughts in your mind, on noise in the environment, or a sensation in your body. Whenever you notice that your attention has drifted away from your mantra, gently come back to it.
 
When my timer alerts me, I introduce four intentions and mentally release them in being. I repeat each of them several times. The four intentions are:

1. A joyful, energetic body.
2. A loving, compassionate heart
3. A reflective, alert mind
4. Lightness being.

 
Now rest for a couple of minutes. Just be. Then take a few deeper breaths and move and stretch gently. We continue to think the mantra effortlessly. If we notice we’ve drifted away from it, we gently come back to it and we let go of any expectations about the practice.
 
The total length of time for the meditation should be about 30 minutes. I like to use the timer on my watch which is set to vibrate. Of course, there are many timer devices available.
 
Developing meditation skills does not happen overnight; I have now been meditating for two years and I can honestly say my practice continually gets better and the results have been an incredible.
 
I will make myself available to answer questions you might have to help you perfect your meditation practice feel free to email me or call.
 
Namaste.