Step 2
Continue to sit in vajrasana. Form 'chin mudra' with your fingers. This is how we form the chin mudra: Place your hands on your knees. Your hands with open palms should be facing upward. Let the tip of the index finger touch the tip of the thumb, as if forming a circle. The three other fingers, arms and the hands remain relaxed. You will now hum intensely for 7
minutes. The humming should be done with lips together with the sound coming from the navel center – as deeply as possible, as lengthily as possible and as loudly as possible. (This is actually the mahamantra humming).
Step 3
You may now sit cross-legged on the floor if you wish to or continue to sit in vajrasana and for 7 minutes you will take your awareness from the muladhara chakra to the sahasrara chakra.
Muladhara chakra – base of the spine Swadhishthana chakra – 2 inches above the muladhara
Manipuraka chakra – at the navel center Anahata chakra – at the heart center Vishuddhi chakra – at the throat center Ajna chakra – between the eyebrows Sahasrara chakra – top of the head
Dwell on each chakra for a minute with the awareness that – the chakra is pure; the chakra is filled with energy and the chakra is radiating eternal bliss - nithyananda.
Step 4
For 7 minutes just be unclutched in silence.
Guided meditation for offering gratitude
This guided meditation is taken from Sufism.
Sit straight, hold a few flowers as offering in your hands and close your eyes. Concentrate on your sahasrara chakra. Forget all other parts of your body. Concentrate only on your crown center and relax there. Wear a smile and relax.
With your whole Being, offer your gratitude to your mother for giving you this body. Remember and give your gratitude to her with all your Being.
Offer your gratitude to your father for giving you this life and providing for all your needs.
Offer your gratitude to all the doctors and nurses who received you when you came to planet earth.
Offer your gratitude to all the people who built the hospital or home where you were born.
Offer your gratitude to all the people who took care of you when you were an infant.
Offer your gratitude to all those who worked for your food, clothes and living when you were young.
Offer your gratitude to all the teachers who gave you primary education.
Offer your gratitude to all your young age friends who made your life happy and blissful, who shared their innocence and joy with you.
Offer your gratitude to your brothers and sisters and other relatives for nurturing you and caring for you. Seek their forgiveness for any hurt that you may have caused them intentionally or unintentionally, consciously or unconsciously.
Offer your gratitude to all the people who gave you professional education, who helped you stand in your profession, who gave you the courage to stand on your own feet.
Offer your gratitude to all the people who helped you financially, whenever you needed it.
Offer your gratitude to all the doctors and nurses who took care of your health, who gave you medical assistance whenever you needed it.
Offer your gratitude to your wife or husband for giving you love and security in your life. Forgive them for anything that they might have done to you that hurt you. Seek their forgiveness for anything that you might have done to them with or without your knowledge.
Offer your gratitude to all the people who encouraged you and gave you inspiration in your spiritual life.
Offer your gratitude to all those who have served you in one way or another all through your life: the milk man who delivers milk, the grocer, the laundry man, the garbage collector, your servants, your driver, all these people who you take for granted. Seek each one's forgiveness for any hurt that you may have caused intentionally or unintentionally, consciously or unconsciously.
Offer your gratitude to your enemies and those who have hurt you, for making you strong and forgiving. Seek their forgiveness for any hurt that you may have caused them.
Offer your gratitude to all those who helped you physically, mentally, socially, economically and spiritually.
Remember each one of them and offer gratitude taking your own time.
Offer your gratitude to your body and all its parts one by one.
Offer your gratitude to your mind for its miraculous functioning.
Offer your gratitude to the Divine, to the Whole, to God, for making all these things possible in your life.