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The Perfect 10 minute Guided meditation - YouTube

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Guided
Meditation
Guided Meditation
Sit comfortably, close your
Listen to audio and follow
the instructions to practice
real Mediation

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There are several methods of meditation, one can adopt any method, but stick to it for consistency. One of the most practical  and proven “Nine-step Meditation Technique” is described here; Seat of Mediation  Invocation Pranayama Relax your body Purify your mind Clean your intellect Concentrate on Self Meditate on the Self Get   absorbed   with   the   Self

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Select a clean, and quiet place, and a proper time for meditation, preferably early morning hours.  Sit comfortably in  Sukhasana   with body, head, neck and  spine in straight vertical  posture. Palms of the hands resting  on the knees.  Eyes closed, focused on the “ Ajna  Chakra”- center point between the two eye brows on forehead .

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“Om  Bhur   Bhuvaḥ   Swaḥ  Tat- savitur   Vareñyaṃ , Bhargo   Devasya   Dheemahi ,  Dhiyo   Yonaḥ   Prachodayāt ” We meditate on that most adored Supreme Lord, the creator, whose divine light illumines all realms - physical, mental and spiritual. May this divine light illumine our intellect.

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Before starting meditation take blessings of Supreme God. Make a prayer and surrender yourself to the God.

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Take a long breathe hold it for 20 counts and exhale slowly. You can follow my counting:  Start inhaling ; one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen.  Hold your breath ; one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen.  Exhale ; one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. art inhaling ; one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen.  Hold your breath ; one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen.  Exhale ; one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen. art inhaling ; one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen.  Hold your breath ; one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen.  Exhale ; one, two, three, four, five, six, seven, eight, nine, ten, eleven, twelve, thirteen, fourteen, fifteen.

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. Now you are going to purify and relax your body by a unique  thought   massage   technique. Begin with Leg Massage:  Focus your mind on the left foot, the nail of the smallest finger. Gently massage the finger  by your thought then gradually move to fourth, third, second finger, thumb, heal, sole, lower part of leg, knee, upper portion of the leg, thighs and left hip. In continuation now perform massage of right leg, starting from the right hip, thighs, knee, lower part of leg, right foot, heal, sole, small finger, fourth, third, second finger and finally the thumb. Hand Massage:  Now move to the  left hand resting on left knee, massage the small finger, ring finger, middle finger, index finger, thumb, palm-lower & upper, wrist, forearm, elbow, upper arm, left shoulder. After that massage your right shoulder, upper right arm, elbow, forearm, wrist,  right palm, small finger, ring finger, middle finger, index finger, and  thumb.

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Body Massage:  Start from the waist massage, front and back, gradually move upward to abdomen, back, chest and back.  Neck & Face :  Massage your neck, move to chin, lower lip, left cheek and ear, right cheek and ear, upper lip, nose from bottom to upward. Next, left eye lower eye lid, right eye lower lid & upper eye lid, move to upper eye lid of left eye, eye brows and forehead. Massage the skull upper and back. Watch your complete body:  Fully massaged, purified by thought energy, free from disease. Watch your beautiful statue in front of you.

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Visualize your mind is currently located in your heart. Introspect  heart shaped  transparent mind, full of impurities in form of selfish desires, greed, anger, ego, jealousy, hatred, fear, guilt, which are causing agitations and unhappiness. To realize happiness, impurities must be removed. Fire is the greatest purifier. Visualize a “ Havan   Kunda ” of fire is in front of you. Now one-by-one take out each impurity; desire, greed, anger, fear, etc. stuffed in your mind, and offer it to the fire.  All impurities will be burnt and only purity will be left. In this way you have purified your mind, which has become “Nirmal”, crystal clear and transparent.

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Now  move to next step to clean your intellect, located at third eye on forehead. When you introspect it, you will discover intellect is full of Avidya in form of;  ignorance of the Self, misconceptions, false knowledge and beliefs.   Most surprisingly, you don’t have knowledge of the Self, the most important aspect of  your life. Now clean your intellect by purifying through fire. Visualize and identify each set of knowledge gained through education, training, experiences, and  imaginations before this moment. Take out each set of knowledge one-by-one, and offer it to the “Fire” for purification. All impure and false knowledge will be burnt and your intellect will be free from intellectual impurities. Now you have a relaxed body, purified mind, and clean intellect. Quieten your mind.

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The next step is move to your  Chitta  or cosmic intelligence, located in your Heart. In the core of heart Soul the source of life present as reflection of supreme Self.  The soul makes your heart pulsating to give you life.  Visualize a  spiritual point inside your heart, the Soul is present like a tiny bright Sun.  Spiritual point is providing life energy to your body & mind. You will be able to see it only after your mind and intellect are purified. Focus your mind on the “spiritual point” and concentrate to get  constantly connected with it.

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Continue your concentration on the “spiritual point” and experience the vibrations in your mind and body. Visualize that, the size and brightness of spiritual point is increasing and spiritual energy is gradually spreading in your  Chitta , Intellect, Mind and Body. Every cell of body and mind is getting charged with blissful spiritual energy. To keep your concentration fixed on Spiritual Point, now you can take support of a “Mantra”. You can chose a mantra of your choice, or it can be “Aum” or “ Shivoham ”. Silently chant the mantra to stabilize your connection  with “Spiritual Point”.  Continue your contact with your “Soul” as long as you can, and experience vibrations of bliss flowing in your body and mind.

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By concentrating the mind on supreme self and chanting the mantra, gradually one gets absorbed in oneself. Finally the mantra also disappears, and at that stage body, mind, and intellect of the person merges with the Self.  At this stage all agitations of mind ( chitta-vritti ) quietened. Mind becomes still like a ripple-free lake, and clear reflection of Soul appears on the mental plane of  Chitta .  This is  stage of total absorption of mind with the soul, and one experiences the absolute happiness - the true nature of the Self.

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After step 9 you can stay in meditative state for next few minutes (10-30 minutes or more) in totally absorbed state.  When you feel that your meditation is over, gradually come back from your  Chitta  (core of heart) to intellect ( ajna  chakra), to mind (heart), to physical body, and then slowly open your eyes to external world.  Maintain your verbal silence for next few minutes even after you get up from your seat of meditation and move to your normal work.  Whole process may take 15-45 minutes depending on your meditative capability, which may gradually grow with practice.

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