Starting Position:
Meditation Posture
Breath:
normal breathing
Duration:
To begin 10-20 minutes, later 30-60 minutes
Practice:
The eight levels of Self-Inquiry Meditation are described at the end of the eight exercise levels. Level 1/6 is focused on Concentration on the Anahata Chakra (Heart Centre):
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Direct your attention to the centre of the chest and be aware of the gentle flow of the breath in this area.
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Feel the calm and even beat of your heart and through this continue to deepen the relaxation.
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Finally direct your concentration fully to the centre of the chest, the heart centre, and immerse your consciousness in your heart.
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Visualise a stream of light in the centre of your heart. Feel light and bliss in the centre of your heart (Hridayakasha).