Learn a Simple Meditation Technique Online

Below you'll find a very simple meditation technique you can learn in 5 minutes.

"Meditation is one of the most natural and yet most profoundly rewarding of all human activities. It connects you with your own inner powers of vitality, clarity, and love. When done deeply, it also connects you with God and His infinite joy".

Make yourself comfortable, sitting upright, with a straight spine. With your eyes closed, look at the point midway between the eyebrows on your forehead.

Inhale slowly, counting to eight. Hold the breath for the same eight counts while concentrating your attention at the point between the eyebrows. Now exhale slowly to the same count of eight. Repeat three to six times.

After inhaling and exhaling completely, as the next breath comes in, mentally say Hong (rhymes with song). Then, as you exhale, mentally say Sau (rhymes with saw). Hong-Sau means "I am He" or "I am Spirit". Make no attempt to control your breathing, just let its flow be completely natural. Try to feel that your breath itself is silently making the sounds of Hong and Sau. Initially try to feel the breath at the point where it enters the nostrils.

Be as attentive as possible. If you have difficulty feeling the breath, you can concentrate for awhile on the breathing process itself, feeling your diaphragm and chest expanding and contracting.

Gradually as you become more calm, try to feel the breath higher and higher in the nose. Be sure that your gaze is kept steady at the point between the eyebrows throughout your practice. Don't allow your eyes to follow the movement of the breath. If you find that your mind has wandered, simply bring it back to an awareness of the breath and the mantra.

As you become calmer, be more aware of the breath itself, higher and higher in the nose. Be sure to keep your gaze steady at the point between the eyebrows throughout your practice. Don't allow your eyes to follow the movement of the breath. If you find that your mind has wandered, simply bring it back to an awareness of the breath and the mantra.

By concentration on the breath, the breath actually diminishes; its gradual refinement leads naturally to an interiorized meditative state.

Practice this technique as long as you feel to. As a boy, Paramhansa Yogananda used to practice it for hours at a time, withdrawing ever more deeply into the spine until he found himself without breath altogether. He had ascended into soul-consciousness . . . and a higher reality took over…

Some Tips to Help Your Meditation

Controlling Your Breath: At no time during the practice of this technique should you make any effort to control the breath. Let it flow naturally. Gradually, you may notice that the pauses between the inhalation and exhalation are becoming longer. Enjoy these pauses, for they are a glimpse of the deep peace state of advanced meditation. As you grow very calm you may notice that the breath is becoming so shallow (or the pauses so prolonged) that it hardly seems necessary to breathe at all.

How Long to Practice: The amount of time you practice is entirely up to you, but end your practice of the technique by taking a deep breath, and exhaling 3 times. Then, keeping your mind focused and your energy completely internalized, try to feel peace, love and joy within your self. Sit for at least 5 minutes enjoying the deeply relaxed state you are in.