The following is a very simple meditation technique you
can learn in five minutes
can learn in five minutes
"Concentration it is that awakens our powers and channels them, dissolving
obstacles in our path, literally attracting opportunities, insights, and inspirations. In
many ways, subtle as well as obvious, concentration is the single most important
key to success." Part II, The Art & Science of Raja Yoga
Make yourself comfortable, sitting upright, with a straight spine. With your eyes
closed, look at the point midway between the eyebrows on your forehead.
Inhale slowly, counting to eight. Hold the breath for the same eight counts while
concentrating your attention at the point between the eyebrows. Now exhale slowly to
the same count of eight. Repeat three to six times.
After inhaling and exhaling completely, as the next breath comes in, mentally say
Hong (rhymes with song). Then, as you exhale, mentally say Sau (rhymes with saw).
Hong Sau means 'I am He' or 'I am Spirit'. Make no attempt to control your breathing,
just let its flow be completely natural. Try to feel that your breath itself is silently
making the sounds of Hong and Sau. Initially try to feel the breath at the point where it
enters the nostrils.
Be as attentive as possible. If you have difficulty feeling the breath, you can
concentrate, for a while, on the breathing process itself, feeling your diaphragm and
chest expanding and contracting.
Gradually as you become more calm, try to feel the breath higher and higher in the
nose. Be sure that your gaze is kept steady at the point between the eyebrows
throughout your practice. Don't allow your eyes to follow the movement of the breath.
If you find that your mind has wandered, simply bring it back to an awareness of the
breath and the mantra.
By concentration on the breath, the breath actually diminishes; its gradual refinement
leads naturally to an interiorized meditative state.
Practice this technique as long as you feel to. As a boy, Paramhansa Yogananda
used to practice it for hours at a time, withdrawing ever more deeply into the spine
until he found himself without breath altogether. He had ascended into soul-
consciousness…and a higher reality took over…
obstacles in our path, literally attracting opportunities, insights, and inspirations. In
many ways, subtle as well as obvious, concentration is the single most important
key to success." Part II, The Art & Science of Raja Yoga
Make yourself comfortable, sitting upright, with a straight spine. With your eyes
closed, look at the point midway between the eyebrows on your forehead.
Inhale slowly, counting to eight. Hold the breath for the same eight counts while
concentrating your attention at the point between the eyebrows. Now exhale slowly to
the same count of eight. Repeat three to six times.
After inhaling and exhaling completely, as the next breath comes in, mentally say
Hong (rhymes with song). Then, as you exhale, mentally say Sau (rhymes with saw).
Hong Sau means 'I am He' or 'I am Spirit'. Make no attempt to control your breathing,
just let its flow be completely natural. Try to feel that your breath itself is silently
making the sounds of Hong and Sau. Initially try to feel the breath at the point where it
enters the nostrils.
Be as attentive as possible. If you have difficulty feeling the breath, you can
concentrate, for a while, on the breathing process itself, feeling your diaphragm and
chest expanding and contracting.
Gradually as you become more calm, try to feel the breath higher and higher in the
nose. Be sure that your gaze is kept steady at the point between the eyebrows
throughout your practice. Don't allow your eyes to follow the movement of the breath.
If you find that your mind has wandered, simply bring it back to an awareness of the
breath and the mantra.
By concentration on the breath, the breath actually diminishes; its gradual refinement
leads naturally to an interiorized meditative state.
Practice this technique as long as you feel to. As a boy, Paramhansa Yogananda
used to practice it for hours at a time, withdrawing ever more deeply into the spine
until he found himself without breath altogether. He had ascended into soul-
consciousness…and a higher reality took over…
Some Tips to Help Your Meditation
Controlling Your Breath At no time during the practice of this technique should you
make any effort to control the breath. Let it flow naturally. Gradually, you may notice
that the pauses between the inhalation and exhalation are becoming longer. Enjoy
these pauses, for they are a glimpse of the deep peace state of advanced
meditation. As you grow very calm you may notice that the breath is becoming so
shallow (or the pauses so prolonged) that it hardly seems necessary to breathe at
all.
How Long to Practice The amount of time you practice is entirely up to you but end
your practice of the technique by taking a deep breath, and exhaling three times.
Then, keeping your mind focused and your energy completely internalized and try to
feel peace, love and joy within your self. Sit for at least five minutes enjoying the
deeply relaxed state you are in.
Where to Meditate If possible, set aside an area that is used only to meditate. This
will create a meditative mood. A small room or closet is ideal as long as it can be
well ventilated. Your area can be kept very simple—all you really need is a chair or
small cushion to sit on.
Posture for Meditation There are many ways of sitting that are equally good. You can
sit either in a straight-backed chair or on the floor in any of several poses. Two
things, however, are essential: Your spine must be straight, and you must be able to
relax completely.
Eye Position Focus your attention at the point between the eyebrows. This area,
called "the spiritual eye," is a center of great spiritual energy. Your eyes should be
closed and held steady, and looking slightly upwards, as if looking at a point about
an arm's length away and level with the top of your head.
Would you like to know more?
This is an abbreviated explanation of the Hong-Sau technique of concentration taken
from Lessons in Meditation from the Ananda Course in Self-Realization. It is
technique using the mantra Hong-Sau and has been practiced by students of yoga
for millennia. Such techniques have a scientifically proven effect on the brain and
body, and are also spiritually very helpful.
Controlling Your Breath At no time during the practice of this technique should you
make any effort to control the breath. Let it flow naturally. Gradually, you may notice
that the pauses between the inhalation and exhalation are becoming longer. Enjoy
these pauses, for they are a glimpse of the deep peace state of advanced
meditation. As you grow very calm you may notice that the breath is becoming so
shallow (or the pauses so prolonged) that it hardly seems necessary to breathe at
all.
How Long to Practice The amount of time you practice is entirely up to you but end
your practice of the technique by taking a deep breath, and exhaling three times.
Then, keeping your mind focused and your energy completely internalized and try to
feel peace, love and joy within your self. Sit for at least five minutes enjoying the
deeply relaxed state you are in.
Where to Meditate If possible, set aside an area that is used only to meditate. This
will create a meditative mood. A small room or closet is ideal as long as it can be
well ventilated. Your area can be kept very simple—all you really need is a chair or
small cushion to sit on.
Posture for Meditation There are many ways of sitting that are equally good. You can
sit either in a straight-backed chair or on the floor in any of several poses. Two
things, however, are essential: Your spine must be straight, and you must be able to
relax completely.
Eye Position Focus your attention at the point between the eyebrows. This area,
called "the spiritual eye," is a center of great spiritual energy. Your eyes should be
closed and held steady, and looking slightly upwards, as if looking at a point about
an arm's length away and level with the top of your head.
Would you like to know more?
This is an abbreviated explanation of the Hong-Sau technique of concentration taken
from Lessons in Meditation from the Ananda Course in Self-Realization. It is
technique using the mantra Hong-Sau and has been practiced by students of yoga
for millennia. Such techniques have a scientifically proven effect on the brain and
body, and are also spiritually very helpful.
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