MEDITATION INSTRUCTIONS
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LOCATION:

CHOSE A LOCATION THAT "FEELS" GOOD TO YOU, WHERE IT IS QUIET,
WHERE YOU WILL NOT BE DISTRUBED AND YOU CAN CONTROL THE AMOUNT OF LIGHT.
(THIS FORM OF MEDITATION ID PRACTICED IN A DARKENED ROOM)
MEDITATE AT THE SAME LOCATION EACH DAY, IF POSSIBLE.
DO NOT MEDITATE ON A BARE WOOD OR STONE FLOOR, OR DIRECTLY ON THE GROUND.
SIT ON A PIECE OF PURE WOOL OR SILK CLOTH, IF POSSIBLE.
USE PURE COTTON IF YOU HAVE NO OTHER CHOISE.
IT IS BEST NOT TO MEDITATE ON A SYNTHETIC FIBER CLOTH.
(WHITE IS THE PREFERED COLOR)

PREPARATION:

DO NOT EAT FOR TWO HOURS BEFORE STARTING TO MEDITATE.
GO TO THE BATHROOM, USE THE TIOLET, IF POSSIBLE.
IF YOU HAVE TIME, SHOWER, IF NOT,
WASH AND DRY YOUR HANDS AND FACE.
DO A FEW SLOW GENTLE BODY STRECHES,
BEFORE ASSUMING THE MEDITATION POSITION.

CLOTHING:

WEAR LOOSE COMFORTABLE CLOTHING.
(ALL NATURAL FIBER IS THE PREFERED CLOTH FOR MEDITATION CLOTHES).
THE BEST MATERIAL IS SILK, IF YOU CAN AFFORD IT.
THE SECOND BEST IS 100 % PURE COTTON.
(WHITE IS THE PREFERED COLOR)
IT IS BEST NOT TO MEDITATE IN SYNTHETIC FIBER CLOTHES.
USE THE CLOTHES THAT YOU MEDITATE IN ONLY, FOR THAT PURPOSE, IF POSSIBLE.
WASH YOUR MEDITATION CLOTHES AS SELDOM AS POSSIBLE.

DURATION:

BEGIN WITH A 20 MINUTE PERIOD OF MEDITATION.
ONCE YOU ARE COMFORTABLE WITH THIS AMOUNT OF TIME, INCREASE TO 30 MINUTES.

TIMES:

MEDITATE AT THE "EXACT" SAME TIMES EVERY DAY, IF POSSIBLE.
THE BEST TIME IS JUST BEFORE DAWN IN THE MORNING.
THE SECOND BEST TIME IS JUST BEFORE DARK IN THE EVENING.
THE THIRD BEST TIME IS AT HIGH NOON.
IF YOU CAN ONLY MEDITATE LATE AT NIGHT,
START TWO HOURS BEFORE MIDNIGHT OR,
TWO HOURS AFTER MIDNIGHT.
DO NOT MEDIATE AT MIDNIGHT.

FREQUENCY:

MEDITATE TWICE A DAY IF POSSIBLE, THREE TIMES IF YOU HAVE THE TIME.
IF YOU CAN ONLY MEDITATE ONCE A DAY, EARLY MORNING IS THE BEST TIME.










POSITION OF BODY:

THE BEST POSITION FOR MEDITATION IS THE HATHA YOGA FULL LOTUS POSITION. 
THE SECOND BEST IS HALF LOTUS.
THE THIRD BEST IS CROSS LEGGED, AMERICAN INDIAN STYLE.
IF NECESSARY BECAUSE OF BODY PROBLEMS, SIT IN A STRAIGHT BACKED COMFORTABLE
CHAIR, WITH THE FEET FLAT ON FLOOR ON THE MEDITATION CLOTH,
KNEES ABOUT 6 INCHES APART.
SIT FACING NORTH.
SIT WITH A STRAIGHT SPINE, KEEPING HEAD, NECK AND TRUNK ALIGNED.

POSITION OF ARMS:

REST YOUR ARMS ON YOUR LEGS, WRISTS SLIGHTLY BEYOND THE KNEES, PALMS UP,
INDEX FINGER AND THUMB CLOSED TO MAKE A CIRCLE.

ATTENTION FOCUS POINT:

CHOSE A POINT TO FOCUS YOUR CONSCIOUSNESS DURING MEDITATION.
CHOISE 1. THIRD EYE CENTER.
FORHEAD-SLIGHTLY ABOVE THE CENTER POINT BETWEEN THE EYEBROWS (ABOUT 3/4").
CHOISE 2. HEART CENTER.
CHEST-SOMEWHAT ABOVE THE CENTER POINT BETWEEN THE NIPPLES (ABOUT 3").
TRY BOTH AND "FEEL" WHICH IS BEST FOR YOU,
THEN CONSISTANTLY USE THE SAME FOCUS POINT DURING MEDITATION.

BREATHING:

WHEN YOU HAVE ASSUMED THE MEDITATION POSITION,
RELAX AND LET YOUR BREATHING SEEK IS OWN NATURAL RYTHYM.
ONCE YOUR BREATHING HAS STABLIZED,
FOCUS YOUR ATTENTION ON YOUR FOCUS POINT AND
START REPEATING THE MANTRA INTERNALLY.

MANTRA:

ON THE IN BREATH, SAY INTERNALLY "OM NAMA SHIVIA" .
ON THE OUT BREATH, SAY INTERNALLY "OM NAMA SHIVIA" .
REPEAT THE MANTRA CONTINUELY DURING THE MEDITATION PERIOD,
EXCEPT AS NOTED BELOW.

SPECIAL INSTRUCTIONS:

IF A THOUGHT ARAISES IN THE MIND AND STOPS THE MANTRA,
EXPERIENCE THE THOUGHT AND RETURN TO REPEATING THE MANTRA.
IF YOU GET LOST IN A THOUGHT(S) CATCH YOUR SELF AND RETURN TO THE MANTRA.
IF YOU EXPERIENCE A STRONG ITCH SOMEWHERE, MOVE YOUR FOCUS OF ATTENTION TO
THAT SPOT AND SAY INTERNALLY THREE TIMES "SCRATCH" AND RETURN TO THE MANTRA.
IF YOU EXPERIENCE A STRONG TENSION SOMEWHERE, MOVE YOUR FOCUS OF ATTENTION TO
THAT SPOT AND SAY INTERNALLY THREE TIMES "RELAX" AND RETURN TO THE MANTRA.

WHEN YOU REACH THE POINT THAT NO THOUGHTS ARE OCCURING IN THE MIND, STOP
REPEATING THE MANTRA AND EXPERIENCE THE SILENCE.
IF THOUGHTS START OCCURING DURING THE SILENCE,
START REPEATING THE MANTRA AGAIN.
CONTINUE THIS PROCESS AS NECESSARY.

IF IN THE BEGINNING OF PRACTICE, YOU HAVE STRONG DIFFICULTIES WITH
THOUGHTS CONTINUING TO OCCUR, ASK THE TEACHER ABOUT FINGER MEDITATION.








MINOR ENHANCEMENTS:

BURN A STICK OF THE SAME KIND OF INCENSE DURING
EACH AND EVERY MEDITATION PERIOD.

PLAY RAGA PADEEP DURING THE MEDITATION PERIOD.
(VERY BENIFICAL IN NOISY ENVIROMENTS)

MAJOR ENHANCEMENTS:

PERFORM THE FOLLOWING ACTIONS SEPARATELY OR TOGETHER BEFORE MEDITATION.
IF DONE TOGETHER, THE CHANTING MUST PROCEED THE BREATHING EXERCISES.

SIT IN THE MEDITATION POSITION, FOCUS ON THE HEART CENTER AND CHANT FOR 5 TO 15
MINUTES BEFORE STARTING MEDITATION.

SIT IN THE MEDITATION POSITION AND DO PRANA BREATHING EXERCISES (KRIYAS),
BEFORE STARTING MEDITATION MEDITATION.

NOTES:

WHEN MEDITATION IS PRACTICED CONSISTANTLY, EACH AND EVERY DAY,
SPECIAL EXPERIENCES BEGIN TO MANFEST IN ONE'S CONSCIOUSNESS.
THE AMOUNT OF TIME REQUIRED FOR THESE EXPERIENCES TO OCCUR VARIES GREATLY
FOR DIFFERENT INDIVIDUALS.
THE FREQUENCY AND TYPES OF EXPERIENCES ALSO VARY GREATLY.
OTHER FACTORS IN AN INDIVIDUALS LIFE AND LIFESTYLE INFLUNCE THESE VARIBLES.
THOSE WHO ARE INTERESTED IN GROWING MORE RAPIDLY MAY WISH TO REVISE CERTAIN
ASPECTS OF THEIR LIVES TO ENHANCE THIS. ASK THE TEACHER WHAT CAN BE DONE.

SOME OF THE EXPERIENCES THAT MANEFEST REQUIRE CERTAIN ACTIONS TO BE TAKEN
AS THE EXPERIENCE IS OCCURING. SHARE THE EXPERIENCES WITH THE TEACHER AND
ASK FOR GUIDENCE IF YOU NEED IT.

IT IS VERY BENIFICIAL TO WRITE DOWN THE EXPERIENCES THAT OCCUR DURING
MEDITATION AFTER YOU COME OUT OF MEDITATION AND TO KEEP A RECORD OF THEM.