Each part of the exercise should be practiced for at least three weeks.

Practice of Trataka

• Practice Trataka on the flame of a candle (3 rounds, each about 5 minutes). At the same time mentally repeat your Mantra.

• Continue to meditate for a further 10 minutes with the Mantra and direct your consciousness to the inner space of the Anahata Chakra or the Agya Chakra.

Visualisation of the Inner Light

• In your inner space, visualise a radiant light. Visualise it until it appears. With practice and when the thoughts have settled, the inner light becomes visible (about 30 minutes).

Radiation of the Inner Light

• Picture yourself surrounded by an aura of light. Look at yourself from all sides. Observe the intensity and colour of the light (about 15 minutes).

• Look inside yourself and find the source of the light that radiates from you. Open yourself and allow your inner light to radiate out strongly, continuing to expand outwards (about 15 minutes).

Bhakti Dhyana (Bhakti Meditation)

• Chant Om three times

• Feel the vibration of the Om sound rising from the Manipura Chakra to the Sahasrara Chakra. The Om vibration flows throughout your whole body in the form of light and radiates further into the Cosmos. The Om sound forms a protective shield around you, which keeps away all negative vibrations.

• Remain with each of the following images, thoughts or feelings for about 3-4 minutes.

  • Relax. Feel your body and feel its stillness. Be conscious of your existence in its entirety - physically, mentally and spiritually. Without being distracted simply try just “to be here”.

  • Now dive deeply into your inner Self, sense it and feel it. Full of love (Bhakti), observe your inner Self and your surroundings. Bhakti means compassion, forgiveness, understanding, love and devotion for your revered Divinity (Ishta Devata), the light in your heart. Feel your heart and the presence of the light within you and around you, and let the light within you continue to grow stronger.

  • Feel the Cosmic energy that flows throughout your body in the form of Prana. Feel the fine touch of Prana on your skin and in your heart. Recognise forgiveness, compassion, love, understanding and devotion as the qualities of your heart, and allow your most loving feelings to radiate to all living beings. Feel yourself in love with nature, with plants, animals and humans - related to all living beings.

  • Remain with these beautiful feelings in your heart. Feel that your thoughts reach far into the Universe. Be conscious that every thought has an effect and will manifest itself at some time.

  • Place your life in God's hands. Say to yourself: “Lord, I have done everything as well as I could. I now give my life into your hands. I hand over to you all my actions, the good as well as the bad. Please accept them and continue to guide my life. May my thoughts, my body and my mind be connected with each other in harmony. May my Self, the Divine part of me, one day unite with you.”

  • With these thoughts allow your deepest feelings to continue to flow from the heart. Do not send your feelings and thoughts into empty space, but send them to the Divinity that you revere. There is only one God, and God comes to you in that form in which you believe, and to whom you pray.

  • Remain in your inner temple and feel your personally revered Divinity in your heart. Speak with your Divinity and create a beautiful altar in your heart. Place upon it a picture or symbol of your Divinity.

  • At the same time also see yourself as you perform these activities. You see the altar and your own form in front of it. Prepare the altar with love and devotion. Light a candle and incense and decorate it with flowers. Give the best that you have to give - your love, your beautiful and good qualities, your whole being. Prepare this with great and deep joy. Peace and calm radiate throughout you. All your fears and problems fall away. You feel yourself totally protected and loved.

  • Remain for a few minutes without further thoughts or imagination and allow the experiences in your heart centre to linger.

  • At the end chant OM three times and the Peace Mantra.

    ASATO MĀ SAD GAMAYA

    TAMASO MĀ JYOTIR GAMAYA

    MṚITYOR MĀ AMṚITAM GAṂAYA

    SARVEṢĀM SVASTIR BHAVATU

    SARVEṢĀM ŚĀNTIR BHAVATU

    SARVEṢĀM MAṆGALAM BHAVATU

    SARVEṢĀM PṆRNAM BHAVATU

    LOKĀḤ SAMASTĀḤ SUKHINO BHAVANTU

    Lead us from unreality to reality

    Lead us from darkness to light

    Lead us from death to immortality

    May everyone be healthy

    May everyone live in peace

    May the wishes of everyone be fulfilled

    May everyone attain perfection

    May there be happiness and prosperity everywhere

    OM TRYAMBAKAM YAJĀMAHE

    SUGANDHIṂ PUṢṬIVARDHANAM

    URVĀ RUKAMIVA BANDHANĀN

    MṚITYOR MUKṢĪYAMĀMṚITĀT

    My adoration to the three-eyed God Shiva

    who is omnipresent

    May He bless us and nature with health

    May His blessings free us and lead us to immortality

    NĀHAM KARTĀ

    PRABHU DĪP ^[1] KARTĀ

    MAHĀ PRABHU DĪP KARTĀ HĪ KEVALAM

    OM ŚĀNTIḤ ŚĀNTIḤ ŚĀNTIḤ

    I am not the doer

    Prabhu Deep is the doer

    Only Mahaprabhu Deep is the doer

    Om, Peace Peace Peace

• Rub your palms together. Cover your face with your hands and warm your face muscles. Bend forward and thank God or your Higher Self for this meditation.

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