“Only in meditation you are
Sahaja Yoga Meditation in the present and you grow
in your spirituality.
[Link] In thoughtless awareness
nobody can touch you, that’s
Meditation and Balancing Guide your fortress."
Discover the peace of true meditation Shri Mataji
Use this Guide to learn simple meditation and balancing techniques to you help experience the peace
of true meditation. If this is your first meditation, then please follow the ‘Affirmation for Meditation’
steps below for your Self-Realisation to activate your inner-being.
Affirmations for Meditation - Self Realisation
These Affirmations can assist with settling the attention before or during meditation. You do not need to do these
affirmations every time you wish you meditate. Use any one or all of the Affirmations as you prefer. Place the right hand
on the centres as shown with following requests. You may preface each request with the word ‘Mother or Kundalini’ for
example “Mother, I am the pure spirit.”
1. Mother, 2. Mother, I am 3. Mother, I am 4. Mother, I am 5. Mother, I forgive 6. Mother, please give
please give me my own the pure spirit. not guilty at all. myself and I me my Self-Realisation
the pure forgive everyone in and deepen my
knowledge. general. Please experience of silent
forgive me. meditation.
How to meditate at home
1. Choose a place where you can sit quietly and 6. If thoughts continue, say gently within yourself,
undisturbed for about 10 minutes each morning “Not this thought” or “I forgive myself, I forgive
and/or evening. everyone”.
2. Remove your shoes, to give you a connection 7. When you are peaceful, see if you
with Mother Earth. Sit on a chair or on the floor, can feel a gentle cool breeze on
as you wish. your hands, or gently blowing
upwards above your head.
3. Sit comfortably with both hands open, palms up
on your lap. Take a few 8. When you feel the cool above your
deep breaths, then breathe head, leave your attention there
in a quiet, relaxed way. and rest both hands on your lap,
palms up.
4. If desired, try the above
Affirmations. (You do not 9. Relax and enjoy the peace and
need to do the affirmations silence.
every time you wish you
[Link] daily for 10 minutes will
meditate. Use any one or
help to strengthen your experience.
all of the Affirmations, as
you prefer).
The Balancing techniques on Page 2 can assist with
5. Keep your attention above your head. Let
the clearing the Subtle System and enhancing
thoughts go without following them.
meditations. Use the Meditation Exercises on Page 2
to commence and conclude your meditation. 1
Meditation exercises Balancing techniques
Commence and conclude your meditations with these exercises. Thoughts are generally about the past or the
They will help to establish and maintain the meditative state. future - but in true meditation we gradually have
the realisation of being purely in the present,
without thought. The left and right channels of
our Subtle System look after our past and future.
Use these balancing techniques to balance
these channels.
1. Raising the Kundalini
Place the left hand in front of your lower abdomen, palm Clearing the Left Side
facing the body. Raise the hand up vertically, until it reaches a Use when over emotional, dwelling
position above your head. While the left hand is ascending, in the past or feeling tingling, heat
the right hand rotates around it clockwise, until both hands are or heaviness on the left hand: hold
above the head. Use both hands to tie a knot. Repeat three the left hand out, palm upwards and
times. The third time, tie the knot three times. place the right hand on the earth, or
direct it towards the earth.
Clearing the Right Side
Use when over planning and
2. The Bandhan stressed, can’t stop thinking, can’t
Placing a bandhan gives protection to the subtle system from sleep or feeling tingling heat or
attention disturbances and also protects the aura. Hold the left heaviness on the right hand: hold
hand out on your lap, palm upwards. Place your right hand over the right hand out, palm upwards,
your left hip and slowly raise your right hand up the left side, over bend the left arm at the elbow and
your head and down the right side of your body. Then raise the direct the palm towards the back.
right hand up the right side, over your head and down the left side.
This is one bandhan. Repeat seven times (one for each Chakra).
The Subtle System A. Right Channel
(the Future)
Inside every human being there is a network of nerves and sensory B. Left Channel
organs that interprets the outside physical world. At the same time, (the Past)
within us resides a Subtle System of channels (‘Nadis’, see A , B & C
on diagram) and centres of energy (‘Chakras’, see 1 to 7 on diagram) C. Centre Channel
(the Present)
which look after our physical, mental, emotional and spiritual being.
Each of the seven chakras has unique qualities. These qualities are
intact within us, and even though they might not always be manifest,
they can never be destroyed. When the Kundalini mothering energy
is awakened, these qualities start manifesting spontaneously and
express themselves in our life as a result of your meditation.
What is meditation? About Sahaja Yoga meditation
Meditation is the personal experience of going Sahaja Yoga meditation was started in
beyond one’s thoughts, worries and upsets, and 1970 by Shri Mataji Nirmala Devi. After
being in a state of peace and calm. In meditation, studying the field of medicine and
one is fully alert and aware but free of the focusing on the scientific terminology of
unnecessary thoughts or worries that lead to many of the anatomy and human physiology, Shri
life’s day to day stresses. Mataji started this unique meditation,
which she insisted be shared with all, at no cost.
This state of peace and calm occurs spontaneously
when one learns how to focus on the experience of Shri Mataji’s core teaching is that within us all,
the present moment. Through a simple process, lies a transformative potential which can be
known as Self-Realisation (kundalini awakening), awakened using her method. By doing so, we
this meditation state can be quickly established, can bring peace and wellbeing to ourselves, our
maintained and, most importantly, enjoyed! families, our social institutions, our nations and
our world. In keeping with her principles, Sahaja
Yoga meditation is now offered in over 100
More Resources countries, free of charge.
Free classes • videos and audios • meditation music • podcasts • workshops • newsletters
Go to [Link]/moreinfo or scan the QR Code with your mobile device.
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Presented by Sahaja Yoga Meditation Australia • [Link] • Phone 1300 724 252 (within Australia)
