Beginners Meditation - Paramahansa Yogananda

Find a quiet, peaceful place where you can be secluded and undisturbed during meditation. Sit on a straight chair or cross legged on a firm surface — cover that with a woolen blanket and/or a silk cloth. This insulates your seat from the downward pull of subtle earth currents.

1) Prayer

After you are established in the meditation posture, begin by offering God a prayer from your heart, expressing your devotion and asking His blessings on your meditation.

2) Tense and Relax to Remove All Stress

Inhale, tensing the whole body and clenching the fists.
Relax all the body parts at once and, as you do so, expel the breath through the mouth in a double exhalation, "huh, huh."
Repeat this practice three to six times.
Then forget the breath. Let it flow in and out naturally, of its own accord, as in ordinary breathing.

3) Focus Attention at the Spiritual Eye

With the eyelids half closed (or completely closed, if this is more comfortable to you), look upward, focusing the gaze and the attention as though looking out through a point between the eyebrows.
Do not cross the eyes or strain them; the upward gaze comes naturally when one is relaxed and calmly concentrated.
What is important is fixing the whole attention at the point between the eyebrows.
When the purpose of meditation is fulfilled, the devotee finds his consciousness automatically concentrated at the spiritual eye, and he experiences, according to his inner spiritual capacity, a state of joyous divine union with Spirit.
It takes deep concentration and calmness to behold the spiritual eye: a golden halo surrounding a circle of blue, in the center of which palpitates a five-pointed white star. Those who do see the spiritual eye should strive to penetrate it by deeper concentration and by devoted prayer to God.

4) Pray Deeply to God in the Language of Your Own Heart

Whether you see the light of the spiritual eye or not, however, you should continue to concentrate at the Christ Consciousness center between the eyebrows, praying deeply to God and His great saints. In the language of your heart invoke Their presence and Their blessings.
Silently chant and pray to God, keeping the attention at the point between the eyebrows, until you feel God's response as calm, deep peace and inner joy.

5) Daily Practice as Preparation for the Deeper Techniques

The meditation period should last at least thirty minutes in the morning and thirty minutes at night. The longer you sit, enjoying the state of meditative calm, the faster you will progress spiritually. Carry into your daily activities the calmness you feel in meditation; that calmness will help you to bring harmony and happiness into every department of your life.
Through daily practice of the foregoing instructions, you can prepare yourself for the practice of the deeper techniques of concentration and meditation. These scientific techniques will enable you to dive ever more deeply in the great ocean of God's presence. We all exist at this very moment in that ocean of Spirit; but only by steadfast, devoted, scientific meditation may we consciously perceive that we are individualized soul waves on the vast ocean of God's bliss.
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