~Gurudevi Shri Swami Maha~Shaktiananda

Make no attempt to control your breathing. Let flow completely naturally. 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 calmer, 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. Press very lightly on your closed eyelids with the tip of your middle fingers. This helps your eyes to inwardly focus on the five pointed bright star surrounded by a beautiful gold ring of light [inner focus of the third eye] and brings the mind's attention to a restful state. If you find that your mind has wandered off, 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 much as you like.
                       ~~Om~~Shanti~~Bliss~~

Tips to Help Your Meditation

   Regarding 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 attained in 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 Meditate:

            The amount of time you practice is entirely up to you. 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, try to feel peace, love and joy within your Self. Sit for at least five minutes enjoying your deeply relaxed state.

   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.

   Meditation Posture:

            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.

   Eyes Position: