Experience this neutral meditation that is free from all concepts or ideology. This is very suitable for beginners but is amenable for regular practitioners alike. This unique approach requires no preconditions. Simple awareness of breathing is enough. The practitioner gradually matures the perception of subtle feelings and experiences how mindfulness breathing develops into a meditation practice.
His Holiness Swami Vidyadhishananda guides this meditation based on Patanjali Yogasutra teaching of Chapter 2, sutra-50. This bona-fide approach has been historically deemed very suitable to establish a daily meditation practice. This particular 12 step meditation is based on the first aspect of mindful breath felt by awareness of external and internal space.
There are three considerations, based on space, time and number. Practice based on time and number are introduced after the breath is felt properly, repeatedly with respect to space. Once each practice consideration, based on breath felt in space, measured in time, and counted in increasing numbers, is well practiced, then all three considerations are combined. When this combined practice takes hold, mindfulness is said to directly mature into an effortless meditation practice that is free from distraction. Moreover pranayama breathing technique is learnt correctly.
The 12 steps of this practice are outlined below with a time counter. One should add the steps in the proper sequence shown, to one’s capacity. For example, practicing the first two steps for a month is a valid approach. The recommendation is to add the next step only when ready and then keep repeating as required. Thereafter add the following step, one at a time, and keep repeating until achieving distraction-free fluency. Those who have graduated from the beginner level may try the entire hour and let magic happen. Even the whole hour should be repeated daily to experience how mindfulness grips and meditation happens. The audio guidance is self-explanatory.
12-step meditation – may skip to or repeat segment as you like
00:00 - Ease into steady posture and centering
05:00 - Neuro-muscular relaxation and let go
14:00 - Breathing to remove emotional disturbance
18:30 - Feel breath on hands and then attenuate breath
21:30 - Watch breath in nostrils and repose in the midpoint of eyebrows
25:00 - Feel occiput between medulla and posterior fontanel
30:00 - Feel bregma and top of the head
34:00 - Feel movement sensation in the sternum
38:30 - Feel centre of the heart space
42:30 - Inhale and radiate from the heart, exhale and withdraw to heart
50:00 - Attenuate breath while in the heart and repose
55:30 - Back to the midpoint of eyebrows, feel breath and open eyes
60:00 - Retain composure
Recorded live in Santa Barbara at a regular fellowship held on 17th June 2017