(Total duration: 30 minutes. To be done on an empty stomach.)
This meditation technique is called Dukkhaharana and is taken from Kularnava Tantra. It will bring out all the suppressed emotions in you. Many masters have employed this technique. It takes a total 30 minutes.
Breathing is the bridge to the universe. It is the system with which you are living your mind. If your thinking is calm, your breath will be relaxed. If your thinking is aggressive, your breathing will also be aggressive. You first need to control your breathing in order to control your mind
Presently, in our repressed state, most of us are half-alive and half-dead. In the first part of this meditation, deep breathing is carried out in order to create a churning in your repressed system. Your mental system is made fully alive by the increased intake of oxygen; it becomes more vital. Your cells will get more energy and will create more bioelectricity or bio-energy. This energy will melt all the repressed emotions like melting ice.
You may practice this technique on an empty stomach, preferably in the morning. 21 days of Dukkhaharana will transform your being and bring a glow to your face and body. This is like taking a psychological bath. You will be able to experience the silence in you. When you kill dukkha or sorrow, ananda or bliss flowers in you and sends forth a beautiful fragrance from you.
Stand with your eyes closed. Breathe deeply and rhythmically from the depths of your body, always through your nose with your mouth closed. Move your hands, flex your knees and bend to a semi-squatting position and then rise up. Move as if you are a bird in flight, up and down, knees moving up and down, arms moving up and down, all rhythmic, in line with your breathing.
Do the movements gently and synchronise your inhalation with upward movement and exhalation with downward movement. If you have a heart problem, do only as much as you can. Similarly, pregnant women and others with physical ailments do only as much as you can. Do this for 10 minutes.
For the next 10 minutes, keep your eyes closed and tense each part of your body, part by part, limb by limb, then let it relax; tense and relax one limb and then move to the next. Start with your feet; move to legs; then to thighs, next to the hips, then to stomach and lower back, then to chest and upper back, then to your arms from finger tips to shoulder, next to the neck and shoulders, next to your face, and finally to the top of the head. Relax each part of your entire body before you move to the next part. This is like an isometric exercise with each part of your body.
At the end of these 10 minutes, you will become vacant inside. You will become cool, calm and composed.
For the next 10 minutes, sit down keeping your eyes closed and chant the 'hoo' kara sound, just the word 'hoo'. There is no need to chant it deeply and loudly. Just chant it in a relaxed manner. As you chant, simply witness whatever happens inside or outside your being.
The first two parts of this technique are actually a preparation for this third part that is the actual meditation. When you come to the third part, you will see that the mind becomes silent effortlessly, by itself. Silence cannot be forced upon you; it can only happen by itself.
Remain in this relaxed state with a smiling face and blissful mood. During this time, there may be many experiences; just watch them as you would watch the television. Watch your mind, thought by thought. Don't focus on the muladhara at any time during the meditation, as this will create fantasies, which you are trying to remove.
At the end of the 10 minutes, slowly, very slowly, open your eyes. Carry this energy and silence with you.
Thank you.