June 12, 1990
POSTURE: Sit in a relaxed meditative pose.
MUDRA: Relax the hands in Gyan Mudra, resting on the knees.
A) Inhale through rounded lips. Take the breath into your lungs and mentally feel you are drawing it down deep into the navel center. Exhale slowly from the navel to the nose. As you exhale through the nose completely, pull the Navel Point in firmly. Consciously build the energy and power of the navel center. 15 minutes.
B) In the same posture, breathe naturally. Feel your Heart Center. Combine the energy of the navel with the Heart Center. Meditate on the sense of nothingness and zero. Enter into a state of absolute stillness in body and mind—shuniya.
Meditate on the following visualization: “All is zero. I am zero. Each thought is just zero. My illness is zero. My frustration is zero. My blocks are zero.” As negative thoughts come, your pains, commotions, disturbing problems or conditions, personal or impersonal, multiply them with the feeling of zero into zero itself.
Think of any sorrows or unwanted things in your life that seem to limit you physically, emotionally, or mentally, situations or feelings that frustrate your intentions. Let them become zero. See each frustrating thought or problem as an image. Take each image and move it gradually into a small, distant, single point of light, insignificant and far away. It should look and feel like it is zero. If a positive feeling or thought comes, simply witness it, sense it, and let it go. 11 minutes.
C) Lock your mind on a single word that captures one significant quality or condition you most desire to manifest in order to fulfill your own happiness and growth. It may be something like “health” or “knowledge” or “intuition” or “wealth” or something more personal. Do not hold back. Identify the thought you want to project and manifest. Put your heart into it. Beam the thought in a continuous stream beyond the boundary, without limitation. Synchronize that thought into your higher Self. Let your thought reflect and echo through your formless infinity. Put your mind into deep self-hypnosis. 15 minutes.
TO END: Inhale deeply and move your neck, shoulders, arms, spine, and entire body. Loosen all the muscles. Exhale. Do this three times. Now lift the arms straight up and stretch the fingers tight. Continue stretching as you breathe in and out. 2 1/2 minutes. Inhale deeply, suspend the breath for as long as you can and then relax.
Then relax on your back for 15 minutes. Let everything go. Relax with a gentle gong or uplifting mantra music.
This meditation was taken from the 21 Stages Of Meditation Textbook.
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Gurucharan Singh Khalsa, in The 21 Stages of Meditation, published by Kundalini Research Institute, 2012https://kundaliniresearchinstitute.org/the-21-stages-of-meditation/