A Simple ‘Do It Now’ Meditation Technique
Are you so busy getting to the future that the present is reduced to a means of getting there? There are simple things you can do to bring your attention to the here and now. You can measure your success in this practice by the degree of peace that you feel within.
It is not easy at first to be there as the witnessing Presence, especially when the ego is in survival mode, but once you have had a taste of it, you will grow in Presence power, and the ego will lose its grip on you. The ultimate purpose of human existence, that is to say, your purpose, is to bring that power into the world.
Do This Now
Sit erect. Your spine should be straight. You can sit in any posture – on a cushion, in a chair; just be comfortable; it doesn’t really make a difference as long as your spine is straight and you don’t move your body. And you need to keep your eyes closed all the time. Be aware of your breath; feel the air flowing in and out of your body; feel your inner energy field. All that you ever have to deal with, cope with, in real life—as opposed to imaginary mind projections — is this moment. Ask yourself what ‘problem’ you have right now, not next year, tomorrow, or five minutes from now. What is wrong with this moment?
Breathe in through the left nostril, exhaling from the right and then inhaling from the right and exhaling from the left. This completes one cycle (chakra). You need to do fifteen such chakras.
Be conscious! Experience the flow of air going in through your nostril and then feel the expansion of the lungs. You need not breathe with an effort; just take a deep long breath and the rest will happen on its own. When these bodily changes are taking place, be aware of them; feel them.
Breathing in the right manner is a wonderful meditation technique by itself. Anybody who learns to do this, will usually not need to do anything else. Now we will start and do fifteen cycles.
Take the posture described earlier and start with your right hand. Do not jerk it – let the movement be as smooth as silk. Enjoy every breath that is going in; every breath is life, precious life!
Listen to my words attentively. Take your awareness towards your feet. You don’t have to move your feet, all you have to do is feel them wherever they are. First feel your right foot, keep moving upwards slowly towards the calf and then the knee, the thigh and the hip. Then slowly move towards the left foot and slowly feel your whole leg, moving the awareness upward. Now, sitting cross-legged as you are, feel both your legs together, you don’t have to move them; just feel them.
Now bring your awareness to your hands. Starting from your right, wherever it is, take your awareness to it, and starting from the palm, go on to the wrist, lower arm, elbow, upper arm and then the shoulder – just feel them one by one. Now move to your left arm and go upwards slowly in the same fashion. Feel your fingers, thumb, palm, wrist and so on. You don’t have to move them, just feel them. Now bring your awareness to your stomach and feel it. Feel the entire stomach and then the chest. Your stomach is expanding because of the deep breathing and it goes in once you breathe out. Feel the movement of the stomach – on inhalation it expands and on exhalation it contracts. Breathe and feel the expansion and contraction of your stomach.
Keep your concentration on your stomach. Every time you breathe in, do so as if this is your last breath; take it in with all your enthusiasm. If you are unable to feel the movement of your stomach, then bring your attention towards your chest. Maybe your breath is too shallow. So, if your breath is short, then in that case as you inhale, your chest expands and as you exhale your chest contracts. So feel either your stomach or your chest in this inhalation and exhalation exercise.
Now again take all your attention towards your hips; hips that are touching the floor, and from there to the rug, to the asana; starting from there, move upwards towards your back. Starting from your hip, go up your entire back up to your neck and then take all your awareness towards your head! Now move towards the front to your forehead, feel your forehead then your eyes, which are still closed, your nose which is taking in the breath, your mouth, tongue and teeth; feel your jaws and then your throat. Now again, from the throat to the jaws, the mouth, nose, eyes, forehead, head, nape of the neck and then the neck again. Just feel them all!
Now feel your entire body, starting from toe to head. Then visualize your own body sitting, see your own body sitting, right from the toes of your feet to the crown of your head. Keep taking deep breaths and keep exhaling deeply; concentrate your whole awareness on your breath and your entire body.
Our body is getting purified. While taking this profound breath, every breath that is going in is filling you inside with all the divine qualities, with beautiful, chaste qualities; visualize that every breath you exhale is taking all your vices, all your impurities with it. And every time the breath goes in, divinity goes in; sublimity comes in. Now feel that when you breathe in, all divinity, all purity, all sacredness is going into you and with every exhalation, all your negativities and all your darkness is going out; out! In comes the good health and out go the diseases of the body and the mind, and you are becoming pristine; you are becoming divine. You are becoming pure and chaste, you are becoming beautiful!
Breathe in as if god is going in with your breath. Breathe in as if god himself is going inside you with all his energy. Keep your eyes closed all the time. And keep your attention on yourself, your body and on your breath.
Now all of you fold your hands and keep them right in front of your heart and say this prayer with me:
Thank you god for these moments!
O god, I thank you again and again for these moments, these moments of meditation, these moments of acquiring knowledge about you, these moments of devotional practice that you have given to me. I bow my head and offer salutations to you in all humility.
O god, I bow my head to you. O god, I want to live my life only on your faith, and with your benevolence I wish to devote my whole life to devotional practices. O god, I thank you for these moments and seek your blessings. I need your shakti and your grace to live my life on the spiritual path. O god, please guide us.