Asanas: Sitting Postures

Select one of the following postures in which you can comfortably and steadily for a long period.

1. Padmasan (Full lotus posture)
2. Ardh-padmasan (Half-lotus posture)
3. Sukhasan (Cross legged posture) or
4. Vajrasan (Diamond posture)

Padmasan

Ardh-padmasan

Sukhasan

Vajrasan

Mudra: Hand Posture

The position of practitioner's hand is called Mudra. Choose either of the following hand postures:

Veetarag Mudra:

Place both your hands on your lap. Right palm should be above the left palm.

Gyan Mudra:

Place your right hand on right knee and left hand on left knee, keeping the palms turned up. Let the tip of the index finger touch the tip of the thumb with slight pressure, keeping remaining fingers straight.

Dhyan Mudra:

Keep your eyes closed (gently).
After regular practice, dhyan can be done with eyes half-opened or completely open.

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Dhvani: Sound

Start Dhyan session with recitation of one of the following two sounds for nine times:

1. Arham Dhvani
2. Mahapran Dhvan

Recitation of Arham Dhvani:

First inhale completely and then while exhaling, slowly recite the mantra 'Arham' in the following sequence.

• Concentrate your mind on the navel and produce the sound 'A' for two seconds.

• Concentrate your mind on the Centre of Bliss, located near the heart and produce the sound 'rha' for about four seconds.

• Concentrate your mind on the Centre of Purity and take is to the Centre of Knowledge while producing the sound'm' keeping the lips together for about six seconds. Now hold your mind on the Centre of Knowledge for two second

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Recitation of Mahapran Dhvani:

First inhale completely and then while exhaling, produce humming sound through the nose nine times. Mahapran Dhwani can be used in place of Arham Dhvani.

Dhyey Sutra - Aphorism of the Aim

The practitioner must fix his goal as to what he would like achieve through meditation. The aim of Preksha Dhyan is to achieve self-realization, an experience of pure consciousness.

"Sampikkhae Appagamappaenam" -"See yourself through yourself. For the perception and realization of self, practice Preksha Dhyan.

Recite the aphorism for three times.