Third Coast Yoga Studio

More Meditations:
Download Beaming and Creating the Future meditation

Download Smiling buddha meditation

Download Breathwalk 2

Download Release of cold depression meditation

Download Stress relief and clearing the emotions of the past

1.  Meditation for a Calm Heart

Posture:  Sit in Easy Pose (or a chair) with a straight spine.
Focus:  Either close your eyes, or look straight ahead with your eyes half open.
Breath:  Concentrate on the flow of breath.  Regulate each bit of the breath consciously.  Inhale slowly and deeply through both nostrils.  Next, hold your breath in by suspending your chest.  Retain as long as possible.  Then exhale through the nose smoothly, gradually, and completely.  When your breath is totally out, lock the breath out for as long as possible.
Mantra:  Silent
Mudra:  Place your left hand on the center of your chest as your heart center level.  The left palm is flat against your chest and your fingers are horizontal and pointing to the right.  The right hand is in gyan mudra; that is, the index finger touches the thumb.  The other fingers are straight.  Raise your right hand to your right side as if giving a pledge.  Your palm faces forward.  Your elbow is relaxed by your side with your forearm perpendicular to the ground.
Time:  3-5 minutes.
End:  Inhale and exhale strongly three times.

2.  Meditation to Heal Self and Others
(RA MA DA SA SA SE SO HUNG)

Posture:  Sit in Easy Pose (or a chair) with a straight spine.
Focus:  The Eyes are nine-tenths closed.
Breath:  The breath will come automatically as you chant.  Inhale completely before you begin chanting.
Mantra:  RA MA DA SA SA SE SO HUNG.  The mantra should be sung in one complete exhalation.  As you chant the first “SA” your navel point is pulled in so that this syllable is abbreviated.  You should rest for 4 breaths between the first “SA” and the second “SA”.
Mudra:  The hands are parallel with and facing the ceiling; fingers are together and pulled down; and your elbows are snug at your sides with the forearms in close to your upper arms.  Hands are at 60 degrees, halfway between pointing forward and pointing to the sides.
Time:  3-11 minutes.  (build to 31 minutes)
End:  Inhale deeply, hold your breath, and visualize the person you want to send healing to.  Make that image in your mind very clear and see a glowing green/white light around the person.  Keeping that vision in your mind, exhale.  Inhale deeply, hold your breath, and continue to send the person green healing light.  Still keeping that vision in your mind, exhale.  For the last time inhale deeply, hold your breath and see the person very clearly, and see the green healing light bathing the person, bathing every cell in the body.  Exhale and relax.  You can send this light to yourself as well.

3.  Meditation for the Divine Shield

Sit with the right knee upright and left on the ground.  With the sole of your left foot push into your right foot, the ball just in front of your right anklebone.  Lean back on your left fist.  Place your right elbow on your right knee, the palm of your right hand cupping your ear.  Breathe in deeply and begin chanting “MA,” listening through your cupped palm.  Continue for 3-31 minutes, and then change sides and continue for the same duration.

4.  Tantric Kriya

Sit straight.  Lift the chest slightly.  Raise both hands in front of the chest at the level of the heart center.  Place both palms facing upward.  Interlace the fingers so they look like slightly curved swords pointing up and outward 45 degrees.  The thumbs are relaxed but point forward.  Focus the eyes downward past the nose.
Take a breath and chant:
Wha-hay gu-roo  wha-hay gu-roo  wha-hay gu-roo  wha-hay gu-roo
Wha-hay gu-roo  wha-hay gu-roo  wha-hay gu-roo  wha-hay gu-roo
Wha-hay gu-roo  wha-hay gu-roo  wha-hay gu-roo  wha-hay gu-roo
Wha-hay gu-roo  wha-hay gu-roo  wha-hay gu-roo  wha-hay gu-roo
Inhale (about 4 seconds) and chant (about 12 seconds).  Continue for 3-31 minutes.

5.  Meditation to Eliminate Negative Thoughts

Sitting in easy pose with a straight spine, make a cup of the hands with the right hand on top of the left and the fingers crossing each other.  Relax the upper arms by the sides and place this mudra at the level of the heart.  Look only into the cup.  Meditate on the thought you don’t like.  Inhale deeply through the nose.  Exhale completely in a long, dry, spitting motion through the puckered lips.  Spit that awful thought out.  Continue for 3-11 minutes.  Then inhale and exhale.  Maintain the mudra, close the eyes, breathe through the nose, and focus on the spine.  Slowly draw the energy down the spine from the top to bottom.  Feel all 26 vertebrae.  The more you feel the entire spine, the more relief you will feel.

6.  Meditation to Bring Prosperity

Eye Focus:  Look at the center of your chin through closed eyes or look at the tip of your nose through partially closed eyes.
Inhale deeply, hold, and mentally chant:
I am Bountiful, I am Blissful, I am Beautiful
Then exhale completely, hold the breath out and mentally chant:
Excel, Excel, Fearless

7.  Kirtan Kriya

(SA TA NA MA Mantra meditation)  Designed to bring inner and outer reality into alignment, creating peace and balance.
Bring your first finger and thumb together and chant SA.
Second finger and thumb together and chant TA.
Third finger and thumb and chant NA.
And little finger and thumb and chant MA.
Chant 2 minutes with the hand gesture (mudra), whisper 2 minutes with the mudra, chant to yourself silently for 4 minutes with the mudra, whisper 2 minutes with the mudra, and chant 2 minutes with the mudra.
Sit silently for a few moments and observe your state of mind.
Build up the times to 10 minutes.

Sa is Infinity/Truth.  Ta is Life.  Na is Death.  Ma is Rebirth/Transformation.
The mantra means “I meditate on Truth, Truth that I am.”

8.  Meditation for the Positive Mind

Sitting in easy pose with a straight spine, curl the ring finger and little finger into each palm.  Bend the thumbs over top of them to lock them into place (like a peace sign).  Keep the first two fingers straight.  Bring the arms so the elbows are by the sides, and the hands are by the shoulders with the first two fingers of each hand pointing up.  Bring the forearms and hands forward to an angle of 30 degrees from the vertical.  Press the shoulders and elbows back firmly but comfortably.  The palms face forward.  Close the eyelids and concentrate on the brow point (the third eye area at the top of the nose where the eye brows would meet).  Create a steady, slow, deep, and complete breath.  Mentally pulse rhythmically from the brow point out to Infinity the sounds:
Saa   Taa   Naa   Maa
To end the meditation, inhale deeply and exhale three times.  Then open and close the fist several times.  Relax.  Practice for 11-31 minutes for 40 days.  During that time eat lightly and speak only truth directly from your heart.

This meditation opens the heart center, as a gesture of happiness.  It has a great history and is said to have been practiced by many great spiritual teachers including Buddha.  The hand gesture (mudra) became a symbol for blessing and prosperity.

9.  Meditation for the Neutral Mind

Sitting in easy pose with a straight spine, put both hands in the lap with the palms facing up.  Rest the right hand into the left (the thumb tips may touch or not).  Remove all tension from every part of the body.  Sit straight by achieving a balance.  Close the eyes and imagine seeing yourself sitting peacefully and full of radiance.  Then gradually let your energy collect like a flow at the brow point.  Let the breath regulate itself into a meditative slow, almost suspended, manner.  Concentrate without effort at that point and mentally vibrate in simple monotone, as if chopping the sound, projecting each syllable distinctly:
Wha-hay Gu-roo    (Infinity identity from darkness to light.)
Call on the higher self and keep going steadily through all barriers.  Let go and let God.  Practice for 3-31 minutes.

10.  Seven Wave “Sat Naam” Meditation

Sit straight with the palms together at the center of the chest, thumbs touching the center of the sternum.  With the eyes closed focus at the brow point.  Inhale deeply, and with an exhale chant a long Sat with a short Nam.  Vibrate Sat in 6 waves and on each wave, thread the sound up through the chakras beginning at the base of the spine.  On Naam project the seventh wave or sound through the crown of the head to Infinity.  As the sound penetrates each chakra, gently pull or become aware of the physical area of the body it corresponds to (i.e. rectum, sex organs, navel point, heart, throat, brow point, and crown of the head).

Sat Nam means “Your identity is Reality or Truth.”  Continue for 3-31 minutes.  This meditation will give you balance and clear intuition.

11.  Meditation to Recognize Prosperity

Sitting in easy pose with a straight spine, place the hands in prayer mudra (palms together) at the heart center.  Raise the arms up to 60 degrees in front while chanting:
Aad Guray Nameh
Bring the hands back to the heart center while chanting:
Jugaad Guray Nameh
Raise the arms up again while chanting:
Sat Guray Nameh
Bring the hands back to the heart center while chanting:
Siri Guroo Dayvay Nameh
Continue for 3-31 minutes.

This meditation opens the heart center and brings wisdom and protection.

12.  Meditation for Guruprasaad

(Gift of the Guru—bringing darkness into light)  This is a meditation of gratitude.  It’s good for developing the quality of receptivity.

With a straight spine, sit in easy pose or in a chair with the feet flat on the ground.  Cup the hands with the palms facing up and the sides of the hands together.  Press the upper arms comfortably against the ribcage, and bring the mudra up to the level of the heart.  Start with the eyes one-tenths open, and allow them to close during the meditation.  Experience the boundless flow of spirit.  Feel yourself showered with all possible blessings—health, happiness, wealth, and all the best inner qualities.  Allow yourself to ask and allow yourself to receive as the spirit moves you.  Time is open.

13.  Laya Yoga Kundalini Mantra

Sit in Easy Pose with a light chin lock (pull the chin back so that it feel like to have a doubled chin).
Eye Position:  Focus through the Brow Point (the space between the eye brows; the eyes turn up slightly and the focal point is extended 2 inches from the forehead).
Mudra:  Either palms together in Prayer at the center of the chest or in Gyan Mudra (first finger and thumb together) with the wrists on the knees.
Mantra and Visualization:
EK ONG KAAR-(UH)    (One Creator Creation)
SAA TAA NAA MAA-(UH)    (True Identity)
SIREE WHAA-(UH)
HAY GU-ROO    (Great Indescribable Wisdom)
On EK pull in the navel.  On each final “UH” lift the diaphragm up firmly.  The “UH” sound is more a result of the powerful movement of the diaphragm than a pronounced, purposeful, projected sound.  Relax the navel and abdomen on HAY GUROO.  As you chant imagine energy and sound spiraling up and around the spinal cord in a right-handed helix.  Start at the base of the spine as you initiate the energy from the navel.  End with the focus over the head to the Cosmos on HAY GUROO.

The practice of the meditation gives intuition and the ability to heal.  3-31 minutes.

14.  Breath of Ten: Meditation to Become Disease-Free

Sitting in easy pose with a straight spine, bend your elbows at your ribcage.  Your forearms and hands are relaxed and in a clapping position.  Your hands move in and out like you are clapping but they do not touch.  Stop the inward motion when the hands are about six to eight inches apart.  Move slowly and rhythmically.  Concentrate on the energy that you can feel between the palms of your hands.  The breath is timed with the movement of the hands.  Inhale in five strokes through the nose and exhale in five strokes through the mouth.  Each stroke to the breath is one clapping motion.  Do not break the rhythm of the movement and breath 16½ minutes.
To finish:  Inhale deeply, hold your breath for 20 seconds as you press your hands against your face as hard as you can.  Exhale.  Inhale deeply, hold your breath for 20 seconds as you strongly press your hands against you heart center.  Exhale.  Inhale deeply, hold your breath for 20 seconds as you press your hands against your navel point.  Exhale and relax.

This is magnetic energy therapy.  The energy connection between the hands must not be broken.  This exercise triggers the command center to wake up the immune system.  Do this meditation everyday for 11 minutes and it will put all the charkas in rhythm.

15.  Synchronization Meditation for focus and follow-through of ideas, words, and actions

Part 1.  Sit straight with the right hand in a pledge position near the shoulder, palm forward, fingers up, wrist straight, elbow by the side.  The left hand is palm up, as if to catch water, elbow by the side, hand at the heart level slightly in front of he the torso.  Look down the nose.  Inhale steadily and deeply through the rounded lips.  Exhale slowly through the nose.  Keep the breath powerful and less than four times a minute.  11-31 minutes.
Part 2.  Immediately cross the hands over the heart center, right over the left.  Close the eyes and have the thought of STILLNESS on no thoughts.  Let everything go through you without reaction.  Breathe extremely slowly and meditatively.  3 minutes.
Part 3.  Without a break put both palms flat together in prayer pose.  Place the middle joints of the thumbs on the brow point.  Focus at the brow and chant:
Ong namo gu-roo dev namo    (I bow to the creator, I bow to the Divine Wisdom)
Feel the vibration at the brow point and in the entire skull.  Continue for 3-11 minutes.  Inhale deeply, press the palms together as you squeeze the spine, roll the eyes up and concentrate your energy at the brow.  Exhale forcefully through the mouth.  Repeat the breath three times.  Relax.