Meditation Foundation II Spreading Happiness

Early Morning:
• 5 Minute Laughter on Subconscious Mind
• Brahmnaad Meditation

Morning:
• mKriya Breathwork (30 min, 1hr, 3hr)
• Ashtanga Yoga

Noon:
• Jaw Movement
• Laugh As Much As You Can

Afternoon:
• Breathwork On 7 Chakras
• mKriya Breathwork (9 min)
• Breathwork – Anulom Vilom with Kumbhak
• Kapal Bhati Breathwork & Meditation
• Meditation – Ana Pana Sati Yog

Evening:
• Tratak (Eye Gazing) on Tip of the Nose
• Laughter Meditation

Night:
• Gibberish Meditation
• Yoga Nidra or Sleep Meditation

Early Morning

First Thing in the Morning: 5 Minute Laughter on Subconscious Mind
Every morning upon waking, before opening your eyes, stretch like a cat. Stretch every fiber of your body. After three or four minutes, with eyes still closed, begin to laugh. For five minutes just laugh. At first you will be doing it, but soon the sound of your attempt will cause genuine laughter. Lose yourself in laughter. It may take several days before it really happens, for we are so unaccustomed to the phenomenon. But before long it will be spontaneous and will change the whole nature of your day.

Brahmnaad Meditation

Brahmnaad Meditation is a profound practice aimed at connecting individuals with the cosmic sound, or the sound of the universe, often associated with the primal vibration. This form of meditation involves focusing on internal sounds or vibrations to attain a deeper state of consciousness and spiritual awareness.

1. Sit up straight in a quiet, well-ventilated corner with your eyes closed. Keep a gentle smile on your face.
2. Keep your eyes closed for some time. Observe the sensations in the body and the quietness within.
3. Place your index fingers on your ears. There is a cartilage between your cheek and ear. Place your index fingers on the cartilage.
4. Take a deep breath in and as you breathe out, gently press the cartilage. You can keep the cartilage pressed or press it in and out with your fingers while making a loud humming sound like a bee.
5. Make a high-pitched sound for better results.
6. Breathe in again and continue the same

Precautions:
• Ensure that you are not putting your finger inside the ear but on the cartilage.
• Don’t press the cartilage too hard. Gently press and release with the finger.
• While making the humming sound, keep your mouth closed.
• You can also do Bhramari with your fingers in the Shanmukhi Mudra.
• Do not put pressure on your face.

Morning: Choose Any One Practice

mKriya Breathwork

mKriya – is a profound technique for inner peace. It’s a hidden secret which His Holiness Swami Advaitananda Giri received from the sages and made it public to the world.

The only meditation that is:
1. Evidence-based
2. Guaranteed stress-release
3. Free from any commercialization
4. Minimal effort, maximum benefits

It involves the awakening and directing of the dormant energy (kundalini) that is believed to reside at the base of the spine. The practice aims to elevate consciousness and promote spiritual growth.

Ashtanga Yoga

Ashtanga yoga is known as one of the most physically challenging forms of yoga. In its most traditional form it involves a very long sequence of postures with a vinyasa in between each. As with most forms of yoga, Ashtanga will gradually improve your flexibility, strength, muscle tone over time. It improves cardiovascular fitness, reduce body fat, stress and anxiety, increase focus and creativity. Start you day and make it great.

Noon
Jaw Movement

To alleviate stress or manage anger effectively, engage in this breathwork technique once limited to sages, made public by His Holiness Swami Advaitananda Giri.

If you have any anger, anxiety, or frustration, visualize the situation and release that emotion while breathing out.

Laugh As Much As You Can

Have you experienced how laughter connects you to your inner wellspring of vitality? It’s as if laughter sparks a flow of energy, tracing its path like a faithful shadow. Have you observed this phenomenon? When genuine laughter erupts, you transcend into a profound meditative state. Thinking dissipates. Laughing and thinking cannot coexist; they stand at opposite ends. In moments of genuine laughter, thought ceases. Should you still entertain thoughts, laughter merely limps along, lackluster and incomplete.

In moments of authentic laughter, the mind vanishes. In my experience, dancing and laughter serve as the most natural and accessible gateways. Engage in genuine dance, and thought dissolves. You whirl and twirl, becoming a vortex where all boundaries fade away. There’s no distinction between your body and the cosmos. You meld into the fabric of existence, and existence merges with you; boundaries blur. When you allow dance to consume you, thought ceases. The same occurs with laughter. When laughter possesses you, thought retreats. Laughter serves as a delightful pathway to a state free from thought.

Afternoon

Breathwork On 7 Chakras

Breathwork on 7 Chakra is a practice that focuses on the body’s energy centers, known as chakras. Chakras are believed to be spinning wheels of energy aligned along the spine, and each chakra is associated with different aspects of our physical, emotional, and spiritual well-being.

Here’s a simple guide to practicing chakra breathing meditation:

1. Find a Comfortable Position: Sit or lie down in a comfortable and quiet place. Close your eyes and relax your body.
2. Deep Breathing: Begin with deep, slow breaths. Inhale deeply through your nose, allowing your abdomen to expand. Then exhale slowly through your mouth, releasing any tension.
3. Focus on Chakras: Visualize or bring your awareness to each chakra starting from the base of your spine:

• Root Chakra (Muladhara): Located at the base of the spine. Visualize a red wheel of energy here. As you breathe in and out, imagine breathing into this chakra, allowing it to open and expand.
• Sacral Chakra (Swadhisthana): Located in the lower abdomen. Visualize an orange wheel of energy. Inhale and exhale, directing your breath and attention to this chakra.
• Solar Plexus Chakra (Manipura): Located in the upper abdomen. Visualize a yellow wheel of energy. Breathe deeply, directing your breath and focus to this chakra.
• Heart Chakra (Anahata): Located at the center of the chest. Visualize a green wheel of energy. Inhale and exhale, letting your breath nurture this chakra.
• Throat Chakra (Vishuddha): Located in the throat area. Visualize a blue wheel of energy. Breathe deeply and allow your breath to clear and revitalize this chakra.
• Third Eye Chakra (Ajna): Located between the eyebrows. Visualize an indigo wheel of energy. Inhale and exhale, letting your breath open and expand this chakra.
• Crown Chakra (Sahasrara): Located at the top of the head. Visualize a violet or white wheel of energy. Breathe deeply, allowing your breath to connect you to the universe through this chakra.
• Balancing and Harmonizing: As you focus on each chakra, imagine them being balanced, clear, and vibrant. Visualize any blockages or negative energy being released with each breath, leaving you feeling harmonized and at peace.

4. Meditate: After focusing on all the chakras, simply observe as a witness on whatever is happening.

Chakra breathing meditation can be a powerful way to balance your energy centers and promote overall well-being. With practice, it can help cultivate a sense of inner harmony and calmness.

mKriya Breathwork

mKriya – is a profound technique for inner peace. It’s a hidden secret which His Holiness Swami Advaitananda Giri received from the sages and made it public to the world.

The only meditation that is:
1. Free from any commercialization
2. Absolutely effortless
3. Evidence-based
4. Guaranteed stress-release

It involves the awakening and directing of the dormant energy (kundalini) that is believed to reside at the base of the spine. The practice aims to elevate consciousness and promote spiritual growth.

Breathwork – Anulom Vilom with Kumbhak

Anulom Vilom is a specific type of pranayama, or controlled breathing, in yoga. It involves holding one nostril closed while inhaling, then holding the other nostril closed while exhaling. The process is then reversed and repeated.

How to practice Anulom Vilom?

Anulom Vilom should be done on an empty stomach, preferably 4 hours after you’ve eaten. You should also find a cool, comfortable environment.

Follow these instructions:

Choose a meditation sitting pose. Keep your spine and neck straight and close your eyes.
Clear your mind of everything outside of this moment.
Start with your outer wrists resting on your knees.
Using your right hand, fold your middle and index fingers toward your palm.
Place your thumb on your right nostril and your ring finger on your left nostril.
Close your right nostril with your thumb and inhale through your left nostril, slowly and deeply, until your lungs are full. Focus on your breathing.
Next, release your thumb and close your left nostril with your ring finger.
Exhale slowly through the right nostril.
Now practice it in reverse, this time inhaling through the right nostril and exhaling through the left.
Throughout the process, be conscious of your breathing and how it affects both body and mind. There’s no need to go outside your comfort zone — you can always try again another time. It’s important to feel in control and relaxed. Increase your time at your own pace.

Kapal Bhati Breathwork & Meditation

Kapal Bhati Pranayama – Skull Shining Breathing Technique
How to do Kapal Bhati Pranayama?
1. Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky.
2. Take a deep breath in.
3. As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as much as you comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles contract.
4. As you relax the navel and abdomen, the breath flows into your lungs automatically.
5. Continue the steps .

4 tips to be used while practicing Kapal Bhati Pranayama:
• The exhalation in the Skull Shining Breathing technique is active and forceful. So, just throw out your breath.
• Don’t worry about the inhalation. The moment you relax your abdominal muscles, inhalation will happen naturally.
• Keep your awareness on breathing out.
• Practice this technique at home on an empty stomach.

Meditation – Ana Pana Sati Yog

How To Do This Meditation?
• Sit straight in a comfortable posture. You can place the hands on knees, keeping palms up or down.
• Take a few moments to simply be”. Notice whatever is being experienced at the moment. sounds, physical sensations, thoughts, feelings.
• Without trying to do anything about it.
• Continue like this a little while, allowing yourself to settle down.
• Slowly bring your focus to the breath. Let the mind simply watch the breathing process as a whole.
• As the breathing continues, stop for a while after the inhalation.
• Watch the gap, the space before starting the exhalation.
• Now slowing exhale by taking the same time as it was for inhalation.
• Again, watch the gap. This can be according to the comfort level. Do not hold the breath forcefully.
• The gap between the next inhalation or exhalation is the link to the experience the silence within.
• Breathe deeper than normal and remain aware of this breathing process.
• Next, you should put emphasis on turning your breath but not on this gap. Breathing in and breathing out are two halves of one circle named breathing. These two do not meet anywhere. This breathing in and breathing out are not two separate breaths, but part of one single breath. So, the breath which goes in is the one that comes out, and this means that the breath must take a turn somewhere. There is a point of time at which the incoming breath transforms into an outgoing one.
• Do this meditation for 10 To 15 minutes.
• It will be ideal if you set an alarm or a timer.
• Now come back to natural breathing keeping hands on the side.
• Let go of the technique, slowly bring your hands & legs down and relax in Shavasana with complete silence with eyes closed. Just remain in silence and don’t focus on anything in particular. Allow yourself to become aware and watch whatever is happening inside your body. Just relax and be a witness to experience. Continue this for around 7 to 10 minutes.

Remark:
After practice this meditation technique for few times you can try following ways:

• Observe the gap between two breaths as much as possible during the routine work.
• Observe the silence in between the notes of music, space between clouds, etc. This helps to expand the gap in the mind.

Evening
Tratak (Eye Gazing) on Tip of the Nose

How To Do This Meditation?
Step One
• Attention on the Tip of the Nose
• Standing Posture or Sitting Posture
• No Blinking Eyes
• Subject, Object, and Process of Watching becomes One
Step Two
• Meditation

Laughter Meditation

Night
Gibberish Meditation

Gibberish is one of the most scientific ways to clean a user’s mind. This is a cathartic technique that encourages expressive sounds and body movements, followed by a deep merging or a silent relaxation.

The mind always thinks in terms of words. Gibberish helps to break this pattern of continual verbalization

Additionally, Gibberish meditation is the technique that involves speaking random meaningless words and sentences to let your emotions out. Furthermore, imagine a child who is yet not able to speak. Typically, a child utters meaningless words throughout the day.

Furthermore, Jabbar and other Sufi saints adopted this same technique. Furthermore, they realized that the happiest of all the sentient beings on this planet were children. What sets them apart from the rest of us is language, perception, and identifying with possessions.

In Gibberish meditation you are speaking the language of a child that makes no sense. The idea of gibberish is, indeed, to break old patterns in our brains. Since we start speaking we associate ourselves with words as a medium to express ourselves.

When we speak a language that has no meaning, we shatter the old patterns, and the expression becomes natural. The expressions, however, are no longer related to a specific person or experience.

Yoga Nidra or Sleep Meditation

It is a state in which you are neither asleep nor awake. If you fall asleep, it’s not Yoga Nidra. Remaining awake, it also isn’t. If dreams overtake, it differs from Yoga Nidra.Yoga Nidra is a state in which there is awareness of the conscious, subconscious, and unconscious fields of your mind all at one time. It is a perfect therapy. It removes all psychological abnormalities and sanskaras, and helps you to become your normal, natural self.

We help the user practice and learn “Yoga-Nidra”, a deep relaxation technique, a helpful tool for coping up with day-to-day stress. It helps in restoring mental, emotional, and physical health by way of relaxation. It is a wonderful technique, not only for physical or mental relaxation but also for preparing the mind for spiritual discipline.