You may select a posture of meditation in which you can sit
comfortably and steadily for a long period. The posture of meditation may be
'full lotus-posture,' 'half lotus-posture,' 'simple cross-legged posture, or
Mudras : Position of the Hands
There are two alternatives: one position is called Jnana
Mudra. Keep your right hand on the right knee and left hand on the left
knee, keeping the palms turned up. Let the tip of the index finger touch the
tip of the thumb with a slight pressure between them. Keep the other fingers
The alternative position is called Brahma Mudra.
Keep both the hands on your lap one above the other by keeping the palms
upturned. Let the left palm remain under the right one.
Keep your eyes softly closed.
Recitation of Arham:
Start the meditation session with the repeated recitation
of the mantra Arham.
Exhale fully, then inhale completely. By slow exhalation
begin the intonation of the mantra. Concentrating your mind on the navel,
produce the sound "A" for about two seconds. While concentrating your mind on
the Centre of Bliss situated near the heart, produce the sound "Rha"
for about four seconds. And lastly taking your mind upward from throat to
the Centre of Knowledge situated at the top of the head, produce the sound "mmm"
for about six seconds. Inhale deeply again and repeat the same exercise nine
Visualize that the sound waves are criss-crossing and
weaving an oval-shaped web of armor all around you, protecting yourself from
the evil effects of the external vibrations.
Recitation of the Mahaprana Dhvani:
Alternatively start meditation with the repeated recitation
of the Mahaprana Dhvani. Exhale fully, then inhale deeply as
long as you can. By slow exhalation, produce the sound "mmm" through the
nostrils like buzzing of a bee, while concentrating your mind on the Centre of
Knowledge situated on the top of the head and keeping the mouth closed. Inhale
deeply again and repeat the same exercise nine times.