Start by going through this FAQ section. Once you have done that, do the following for 1 week.

• Choose and practice any one method from the Shielding section.
• Choose and practice any one method from the Grounding section.
• Choose and practice any one method from the Cleansing section.

This will help establish a solid routine for you to build on and give you the confidence to proceed further in your journey. 

Shielding, grounding, and cleansing are essential to meditation. From my experience, once you incorporate these in your daily practice, you will have a solid base to build on. You may feel these steps are long at first. However, the more you do them, the more you get better at them, and the shorter you need to do them. What would normally be a ten minute exercise at the beginning, may be done inside three minutes with practice. To know more about why these are important, read the introductory text in the respective sections.

Shield, ground and cleanse yourself first before you start doing any meditation.

Pick a meditation you wish to try, read through the text to ensure you have understood what you need to do. Once you are comfortable, follow the steps. If you forget a step, you can pause. Read the step again, then continue.

Another technique is to have your partner read it to at a slow pace so that you can follow the steps.

That is an excellent question. When I started meditating, I had joined a 10-day course that required us to meditate for most of the waking hours. We listened to instructions and sat for hours, expecting to experience a certain sensation in our bodies. Days went by and I could feel nothing at all. Then on the last night of the program, I decided to try one last time, hoping I had not wasted 10 days. I lay in my bed and let go of all expectations, turning into an observer rather than an instigator. Then it happened! I could experience everything that I was to experience. I just needed to be present and to let go of expectations. Expectation is a form of control. When we let go, we allow that to come forward, which we had unknowingly blocked. What I am giving you are tools that you can use by yourself. If I say something takes five minutes in my experience but you actually take two minutes, that is not wrong. Similarly, if it takes ten minutes, that is also okay! We are not here to judge how we are performing. This is not a competition. We are here to experience. So, if you keep a promise to show up every day and go through a meditation, you are already doing a major part of the work. The rest is all about letting go. Hmm. Whoever said you need to concentrate harder to meditate must have been joking, it is the opposite you need to do. If you get stuck anywhere, just reach out to me. I will be glad to assist you.

In the meditations, I ask you to experience through suggestion (I tell you to what to visualize or imagine), through feeling (I ask you to feel something), or through observation (I ask you to be present and observe something). As you can see, you are already doing a lot of work. If you still find your mind wandering, know that it is okay. Just bring your focus back to the step you were doing and continue from there.

Don’t try to control the mind — the more you try, the less you can control it. The trick, instead, is to let go. Don’t interfere with your mind, just continue to observe your thoughts, how they move from one topic to another. Gently bring the focus back to the step you were doing and continue from there.

I recommend you do “the space between thoughts” meditation for a few days. With regular practice your mind will become still. Keep at it, don’t give up.

A good environment goes a long way to support your meditation practice. A calmer and quieter surrounding helps to focus and to let go. Find a place where you won’t be disturbed, a place where you feel safe enough to close your eyes. Meditating outside in nature has the best effect, if you are blessed with good weather. I will remind you, where applicable, not to meditate while in motion (crossing the street, traveling by public or private transportation) while operating machinery or doing something that requires you to be completely alert for your own safety and that of the others.

If it is noisy, you can use noise-cancelling headphones or earplugs. If you relax better with music, choose a soothing instrumental piece. You can also try to listen to audio files that contain sounds of ocean waves or raindrops. Some people would prefer to listen to chants of OM. However, since sound has a big effect on energy, I would not advise you to go beyond this until you are past the beginner stage.

If you are meditating indoors, avoid harshly lit areas. If you are afraid to sit in the darkness, you can opt for a dim light somewhere in the background. I prefer using a purplish ambiance light, but it could be any other colour — just not too bright. Some of the techniques I am going to share require a certain amount of visualisations. If you are someone who finds it difficult to close your eyes or are sensitive to light, you may want to get a meditation mask that covers your eyes.

Most meditations require you to sit with a straight back, while others involve standing up to allow movements. Then there are meditations where you need to lie down. If you are following guided meditations, the instructor will suggest what works best for you. However, for your own safety and of those around you, never meditate while you are in motion — driving, operating machinery, walking on the street, etc.

If you are a beginner, you may want to use a timer to signal the end of a meditative session. I would recommend 10 minutes as a good start. This is just a tool to help your mind relax and not worry about time. If you finish a session without experiencing anything, that is fine.

Make an effort to meditate every day. If you miss a day, it is okay, but don’t make it a habit. Meditation is a practice. With regular practice you will make progress.  You will reach a place where you don’t need a timer anymore.

Make sure you are wearing comfortable loosely fitted clothes that allow for blood circulation. Wear according to the weather. You don’t want to be freezing on a cold night, or sweating profusely on a warm afternoon.

Many experienced practitioners say the best time to meditate is at dawn or at dusk. However, it is difficult to wake up that early unless you sleep early. This means you need to cut down on TV, reading, parties, etc. Most people who work regular hour office jobs finish work around dusk or are on their way home at that time. In short, if your daily life doesn’t allow you the flexibility of sticking to these times, feel free to choose a time that works for you.

Many meditators like to regularly burn incense, sage, cedar, lavender, palo santo, etc. to clear their meditation space of negative energies. However, if you have asthma, lung problems, or a sensitive smoke detector, please consider using palo santo oil. You can sprinkle a few drops around the space. You may also consider using frankincense or other essential oils in a vaporiser. Essential oils and herbs also help you relax easily, provided you are not allergic to them.

If you are someone who would like to become an advanced level meditator, you may consider keeping a diary or online journal where you can note down your experiences from these meditations. If you are a person who dreams a lot, do consider maintaining a dream journal because you may receive information and teachings while you are asleep. Journals are both a record of our progress and a map of our spiritual journeys. When you look back at these experiences and dreams at a later point in life, you can see the dots and connect them. You will see there is a certain sacredness to the way things unfold in life and what adventures life holds for us.

If you have questions at any stage, please reach out to me through the Contact Zeon menu at the bottom of the page. Or, click on this button.

Contact Zeon

Imagine a sphere of bright white light around yourself. Stretch your hands to the sides or above or in front to feel this sphere. It is big enough to envelope you completely irrespective of whether you are seated, standing or lying down for your meditation. Just know that this sphere will protect you no matter what because that is the intent with which you create it. You may say the following invocation thrice as you imagine the sphere getting bigger, stronger and brighter.

“I would like a sphere of love, light, and protection around me as I meditate. Let only what is required for my spiritual growth and well-being be allowed to enter this sphere, everything else stays out.”

If you are okay with asking an angel or your favourite deity, or even God for protection, then you could say the following invocation. Most people call Archangel Michael as he is the most powerful of all archangels. You could also call Jesus or Hanuman, or whoever you follow and trust. You may say the following invocation thrice as you imagine the sphere getting bigger, stronger and brighter.

“Thank you, Archangel Michael, for the sphere of love, light, and protection around me. Let only what is required for my spiritual growth and well-being be allowed to enter this sphere, everything else stays out.”

For intermediate and advanced practitioners, if you are already aware of the sacred flames, you can use this invocation. You could choose a particular flame depending on the day of the week, or use them all at once, if you feel confident. The key is to then imagine/see the colours inside the sphere all around you. You may say the following invocation thrice as you visualize the sphere getting bigger, stronger and brighter. Imagine the flames push out and transmute all the things that do not add any value to you.

“Thank you, Archangel Michael, for the sphere of love, light, and protection around me. Let it be filled with violet flames, white flames, blue flames, green flames, pink flames, yellow flames and golden flames. Let only what is required for my spiritual growth and well-being be allowed to enter this sphere, everything else stays out.”

This is another method for intermediate and advanced practitioners and brings in your I AM Presence. Stretch your hands out fully to the sides, hold them with the palms facing outwards. Say the following invocation seven times.

“I AM my I AM Presence.”

You will feel a part of your I AM Presence drop down into your body. This can be felt as a small vertical force along your spine that pulls you downwards so that you stand with your knees bent. Turn on the sphere by saying the following invocation thrice, as you visualize the colours filling up the sphere. Imagine the sphere growing bigger, stronger and brighter as the flames push out and transmute all the things that do not add any value to you.

“Thank you, Archangel Michael, for the sphere of love, light and protection around me. Let it be filled with the sacred flames — violet flames, white flames, blue flames, green flames, pink flames, yellow flames and golden flames. Let only what is required for my spiritual growth and well-being be allowed to enter this sphere, everything else stays out.”

An easy way to ground yourself is to go and spend more time in nature. Lie down on grass. Sit by a stream. Hug a tree. Walk barefoot where it is safe to do so. Make this a regular habit. Listen to the birds sing. Just be present where you are, in the present. Let your worries go as you become one with nature.

In addition to this, do learn and practice at least one of the other grounding methods listed below.

Another easy way to ground yourself is to sit / stand with your feet on the floor / ground and imagine roots growing out of your feet. Picture the roots growing thicker and longer as they travel deeper into the earth. Imagine the roots reaching the core of the earth and anchor there. You are now fully grounded.

In addition to this, do learn and practice at least one of the other grounding methods listed below.

This method aims to anchor you to the sun and the earth using love.

Send love from your heart to the sun. Imagine your love wrapping itself three times around the sun. Then imagine the sun sending you its love. It comes down and wraps three times around your heart.

Now send love from your heart into the earth in the same way. Imagine it wrapping itself three times around the core of earth. You can think of the core as a big pyramid buried deep inside the earth. In return, the core of the earth sends you its love. It rises up and wraps three times around your heart. You are now anchored with the sun and the earth. You are fully grounded.

Imagine you are breathing through your heart. You can do this by dropping your awareness to the chest, focus on your heart while breathing through your nose. Continue to take deep slow breaths until you get a feel of it. Then, as you breathe out, imagine sending love to Father Sky. As you draw in your breath again, imagine receiving the love from Father Sky into your heart.

Then breathe out again, this time imagining that you are sending love to Mother Earth.  As you breathe in, imagine receiving love from Mother Earth into your heart.

As as you breathe out imagine sending love from your heart to both Father Sky and Mother Earth simultaneously. As you breathe in, receive love from Father Sky and Mother Earth. Do this a few more times. You are now anchored with Father Sky and Mother Earth. You are fully grounded.

This method provides solid grounding for advanced practitioners when they are doing energy work. Start breathing through the heart as described above. When you are ready, breathe out love from your heart towards the sun. Imagine your love to be a green- or pin-coloured ball of light. When it reaches the sun, wrap it around the sun three times. As you breathe in love from the sun, imagine a ball of white or golden light descending from the skies and wrap around your heart three times. Then breathe out your love again, this time to the core of the earth and wrap it three times around the pyramid there. Breathe in mother earth’s love, imagine it as a violet-coloured ball of light rising up and wrapping three times around your heart. Just stay in your heart for a few moments. You are now fully grounded.

Connect with your heart and imagine / see a ball of bright white light. As you breathe deeply and slowly, imagine the ball of light traveling from your heart towards different parts of your body, clearing out all negative energies that are stuck there. You may imagine the negative energy as dark clouds that are flushed out of your body from the top of your head down to your toes and out into the ground, where you give it up to the universe to send them on their path of spiritual evolution. Do this until you feel your body is full of pure white light. This could take a few moments to a few minutes. Don’t worry if you are unable to visualize at first, it will get better with practice.

Rub Palo Santo oil onto your hand and sniff it. As you draw in the vapours, imagine them traveling through your body, from head to toe. As you breathe out, imagine the vapours flushing dark clouds of negativity out of your body and into the universe, onto their path of spiritual evolution.

You could listen guided meditation for cleansing. Here is one I have recommended to many friends. Clicking on the button is going to take you to another website where you will find the link to an audio file at the bottom of the page. 

Ascension Help – Cosmic Flush

Sit down with a straight back or lie down facing upwards. Take a few slow deep breaths to relax your body. Once your breathing rhythm is slow and steady, you are ready to start the process of observing your breath. As you draw in air through your nose, know that you are drawing in life energy in air form. Observe how your chest rises as the air fills your lungs. Then breathe out slowly, observing how your chest falls. Draw in another breath and imagine how the air is slowly filling your belly. Then breathe it out and observe how your belly deflates. Let all thoughts go, your focus should only be on your breath. Take another breath in and imagine how the air flows into other parts of your body, your legs and hands. Breathe out and let go of all the worries you have. This is the time you are spending on yourself, on your well-being. You deserve it. You are doing this for yourself. Breathe in again gently, slowing it down a bit more. Then breathe out slowly. You are in no hurry. Everything and everyone can wait. There is no rush. This is your ‘me time’. Breathe in again and observe if there is any tightness in your muscles anywhere, perhaps in your shoulders or your legs. As you breathe out let that tension float away. You feel relaxed now, your body feels comfortable. Continue to breathe in slowly at a relaxed pace. It is your pace, you are observing it. Give thanks to this beautiful process of life, which supports you so easily, providing you all that you need. Let those worries melt away as you continue this relaxed breathing for a few minutes. This meditation ends when you feel it is time for you to get up. Journal your experience.

Sit down with a straight back or lie down facing upwards. Take a few slow deep breaths to relax your body. Once your breathing rhythm is slow and steady, you are ready to start the process of observing your body. Observe how it feels when you draw in your breath and when you breathe out. Do you feel tightness or soreness in any part of your body? If you feel like making small changes in your body posture, do it slowly until you feel more comfortable. Slowly shift your focus to that part of your body. Observe how it feels as you focus your attention onto it. As you breathe in, imagine air rushing into this part and filling it with vital life energy. And as you breathe out, imagine all the tightness, stress and soreness flowing out of that part and out of your body. Once you feel comfortable, check whether there is another part of your body that is calling out to you. Take your attention to that part and repeat the process of breathing in and out to help release the stress from there.

This is the time you are spending on yourself, on your well-being. You deserve it. You are doing this for yourself. Breathe in again gently, slowing it down a bit more. Then breathe out slowly. You are in no hurry. Everything and everyone can wait. There is no rush. This is your ‘me time’. Breathe in again and observe if there is any tightness in your muscles anywhere, perhaps in your shoulders or your legs. As you breathe out let that tension float away. You feel relaxed now, your body feels comfortable. Continue to breathe in slowly at a relaxed pace. It is your pace, you are observing it. Give thanks to this beautiful process of life, which supports you so easily, providing you all that you need. Let those worries melt away as you continue this relaxed breathing for a few minutes. This meditation ends when you feel it is time for you to get up. Journal your experience.

Sit down with a straight back or lie down facing upwards. Take a few slow deep breaths to relax your body. Once your breathing rhythm is slow and steady, you are ready to start the process of observing your body. Take your awareness to the nose, observe how it feels when you draw in your breath and when you breathe out. Thank your body for helping you supporting you. As you continue breathing at that relaxed pace, slowly shift your focus to your eyes. Thank your body again and slowly focus on your face. Slowly move your awareness to your head. As you do that try to feel the shape of your head through imagination. You may feel a slight tingle. This is natural. Then focus your attention to your throat, towards the front and also at the back. Continue breathing in and out slowly as you drop your focus onto your chest, which is rising and falling with your breath. Move down to your solar plexus and spend some time there. Then move on to your stomach. Breathe. Bring your focus back onto the left shoulder, then slowly travel down the length of your left arm on the inside until you reach the fingertips. Then travel back up on the outside of your left arm until you reach your shoulder. Move on to the right shoulder and repeat the process on the right side. Then shift your focus to your right hip. Take your awareness down your right leg on the inside, beyond the thigh, the knee, and the ankle, until you reach the foot. Travel up to the toe, then turn back slowly and go back up to the right hip tracing a path up on the outside of the leg, using your imagination. Cross over to the left hip and repeat the process on the left side. Then shift your focus to your back as you travel from the base of the spine to the top while thanking your body for providing you with such great support everyday. If you feel energized, blow a few kisses towards your body. Kiss your hands, your shoulders, your legs, if you are able to, in appreciation.

Once you have travelled along the body a few times, you can then just quietly listen or pause to sense if any particular part is calling out to you. If yes, take your awareness there and give it some love. Spend as much time as you want doing this. This meditation ends when you feel it is time for you to get up. Journal your experience.

Sit down with a straight back or lie down facing upwards. Take a few slow deep breaths to relax your body. Once your breathing rhythm is slow and steady, you are ready to start the process of observing your thoughts. Focus on the first thought, what are you thinking about? Now observe yourself as you continue thinking. If you are the one who is thinking, then who is the one who is observing you thinking? Did you notice that your thought has changed? When did you stop thinking the first thought and when did the second thought arrive? Did you finish thinking the first thought completely before the second thought arrived? Or, did the second thought arrive while you were still thinking the first thought and grabbed your focus? Try to slow down your thoughts. You can do this by simply observing your thoughts and focusing on slowing them down. While you are thinking one thought the next one appears. You may have watched water boiled before, how bubbles rise from the base of the pot and dance their way to the surface. Thoughts are just like that. They grow from the base and mature as they rise to the surface. We may not notice their birth because we are busy jumping from one maturing thought to another. But, that birth is where the magic is. I want you to go closer to the point where thoughts are born. At first, it will feel like an impossible task to achieve. However, if you slow down your thinking further, you will be able to do it. You will become more of the observer than the thinker. The gaps between your thoughts will grow slowly from being negligible to a size that you can easily identify as a border between two consecutive thoughts. Slow down your thinking and just try to spend as much time as possible in these gaps. There will come a time when you will just be observing, the thoughts will have disappeared. That is the place where you need to be, a place of thoughtlessness. Don’t get frustrated if you are unable to stay in the gaps for long. It takes practice to reach a point where you don’t need to try anymore, it will come to you naturally. And when it does, I promise you, you will feel blissful.

This meditation ends when you feel it is time for you to get up. Journal your experience.

Sit down with a straight back or lie down facing upwards. Take a few slow deep breaths to relax your body. Once your breathing rhythm is slow and steady, you are ready to for the love breath meditation. Take a deep breath and when you breathe out, imagine the love flowing out from your heart and going to everyone and everything in this world. Let this love travel around the world and come back to you as you breathe in through your back.

We send love from our front, we receive it through the back. Our body has many chakra points, similarly there are many chakra points above, below, and around us. Some of them open up on their own naturally, as we do these meditations and feel an even greater connection with spirit.

Continue breathing, imagining and feeling love. The more you give out, the more comes back to you. Isn’t that a wonderful feeling! Love is meant for sharing and through sharing it grows. You may continue to breathe in this way for a few minutes. This meditation ends when you feel it is time for you to get up. Journal your experience.

This is an extract from a group meditation I conducted in Tulum, during my journey through Mexico. It is best done in an open area in nature. We had done it seated on a grassy lawn by the sea.

You can imagine you are a bird then feel how it feels.

You are a bird, you are happy to fly around. You are flying around the earth, you are flying over water, you are flying over land. You are flying over mountains. You are flying over forests. You enjoy flying. You feel the wind on your face. You feel the wind under your wings as it lifts you up and you let go of everything and just glide above everything else. How do things look on the ground below you? You are a magnificent creation of God. You have the beautiful ability to fly. How does that feel? How does it feel when you raise one wing above the other and then slowly make a circle?

You have a beautiful body that allows you to fly. You have beautiful feathers that glisten under the sun. You are exquisite. How does that feel? You have a beautiful voice. You can sing using your beautiful voice. You are very happy. You always feel from your heart. You feel joy. How does that feel?

You can fly, you can go anywhere you want to go. There is one place you love to go. It could be a temple or a pyramid. It is a place you have been before. A place that is very relaxing. A place with beautiful sunlight. A place full of love. This place is inside your heart. Somehow, you have just forgotten about it. You can feel it. It feels like returning home. You are one of God’s beautiful creations. Just as God created the trees, the lakes, the people, the animals, the stars, the sun, everything — you are also as beautiful as all these creations. And, yet, you have forgotten this. Through the meditation you are doing now, you are allowing yourself to remember this beautiful place inside your beautiful heart, where you feel a higher love. This love gives us strength, it gives us wisdom. It gives us the power to feel all this again. It gives us the power to take care of everything again, everything we have received from God — our family, our business, our job, our hobbies, our deep secrets, our hidden abilities. It gives us the power to stand up every time we fall down. We have this love in our heart. It is this love that runs the world we live in. The love we have felt for someone else is just a small part of this bigger and higher form of love. This love also means respect, honour, and trust. This love is for us, for everyone, and for everything. We have the power to give this love to ourselves. And, we are never disconnected from God. Now, keep flying for a bit longer.

When you are ready, you can slowly fly down to the ground. Feel your feet firmly on the ground. Connect with the ground again. This meditation ends when you feel it is time for you to get up. Journal your experience.

​

This is an extract from a group meditation I conducted in Tulum, during my trip through Mexico. It is best done in an open area in nature. We had done it seated on a grassy lawn by the sea.

You can imagine you are a tree then feel how it feels.

Imagine you have roots growing out of your feet and into the ground. They go deeper and wider, hugging Mother Earth that provides you with all the support you need. By anchoring yourself into her, you are able to stand tall and proud day after day, as you face tough situations in your life. You fall down and she gives you the support to stand up again. You are so strong!

She nourishes you providing you with everything you need in this life. Her supplies are never run out. You are always abundant at all times, even when you feel you are falling short. You always have enough and that gives you a satisfying feeling.

You have beautiful branches that spread out in all directions bearing fruits that provide nutrition to animals, birds, and humans. You provide shelter to them from rain and from the heat of the sun. Birds build nests on your branches. You feel all this. You see all this. You are so awesome that you are able to help so many in your life. The abundance from your life overflows into the lives of those around you. For this you feel thankful. You give thanks to Mother Earth, to the sun, to the wind, to the rain, to everyone around you. What a great feeling this gives you! You are a magnificent creation of God.

And, yet, you have forgotten this. Through this meditation you are doing now, you are allowing yourself to remember that you have a beautiful power inside you. This power gives us strength, it gives us compassion. It helps us stand up every time we fall down. It helps us express compassion towards ourselves, from the unnecessary unkind things we say to ourselves, feeling inadequate and lack at all times. We shall always have enough. It helps us express compassion towards those around us. We allow ourselves to share with others, for our cup will never run dry. Now, glow in this warm feeling for a bit longer.

When you are ready, you can slowly open your eyes and come back to the present. This meditation ends when you feel it is time for you to get up. Journal your experience.

This exercise, when done slowly, will give you a sensation of expansion in and around your head. If you feel uneasy or dizzy at any point, please stop and lie down to rest. Remember to drink water.

Sit down with a straight back. Take a few slow deep breaths to relax your body. Once your breathing rhythm is slow and steady, imagine there is a small sphere of light at the centre of your head.

Slowly take your awareness to a point right in front of your face, about a foot’s distance. Imagine you are at that point, then start observing the sphere inside your head. Breathe slowly and take your time to focus. If your mind wanders away, bring it back to that point and continue your observation.

After about 30 seconds, slowly shift your focus to a point to the left side of your head at the same level and distance as the previous point of observation, moving along a circle parallel to the ground. From this new point, observe the sphere for about 30 seconds.

Slowly shift your focus to a point behind your head at the same level and distance, moving along the circle parallel to the ground. Observe the sphere from there for about 30 seconds.

Slowly shift your focus to a point at the same level and distance, moving along the circle parallel to the ground, to the right side of your head.

Once that is done, slowly bring your focus to the first point in front of your head and observe from there.

From that point, reverse the direction. Slowly take your awareness to the point to the right of your head, then start observing the sphere inside your head.

After about 30 seconds, slowly shift your focus to a point at the back of your head at the same level and distance as the previous point of observation, moving along the circle parallel to the ground. From this point, observe the sphere for about 30 seconds.

Slowly shift your focus to the point to the left of your head at the same level and distance, moving along the circle parallel to the ground. Observe the sphere from there for about 30 seconds. 

Slowly shift your focus to the point in front of your face at the same level and distance, moving along the circle parallel to the ground. Observe for another 30 seconds.

You have completed a full cycle. Lie down and rest for at least 10-15 minutes before moving around or operating any kind of machinery.

If this meditation works for you, practice using the imaginary sphere for several days. Once you are confident with the sphere, you may increase the level of intensity by replacing it with any platonic solid (tetrahedron, cube, octahedron, dodecahedron or icosahedron). Remember, the key is to go slow and stop anywhere you feel uneasy.

Journal your experience.

This exercise, when done slowly, will give you a sensation of expansion in and around your head. If you feel uneasy or dizzy at any point, please stop and lie down to rest. Remember to drink water.

Sit down with a straight back. Take a few slow deep breaths to relax your body. Once your breathing rhythm is slow and steady, imagine a tiny version of you present at the centre of your head. Also, imagine a ball a couple of feet in front of your face. Now look at the imaginary ball for about 30 seconds.

Then slowly move the imaginary ball, along a circle parallel to the ground, to a point to the left of your head at the same distance as the previous point. Your tiny you follows this motion from the centre of your head. Observe the stationery ball for about 30 seconds.

Then slowly move the imaginary ball, along the circle parallel to the ground, to a point at the back of your head at the same distance as the previous point. Your tiny you follows this motion from the centre of your head. Observe the stationery ball for about 30 seconds.

Then slowly move the imaginary ball, along the circle parallel to the ground, to a point to the right of your head at the same distance as the previous point. Your tiny you follows this motion from the centre of your head. Observe the stationery ball for about 30 seconds.

Then slowly move the imaginary ball, along the circle parallel to the ground, to the point in front of your face. Observe the stationery ball for about 30 seconds.

From that point, reverse the direction. Slowly move the imaginary ball, along the circle parallel to the ground, to the point to the right of your head. Observe for another 30 seconds.

Then slowly move the imaginary ball, along a circle parallel to the ground, to the point at the back of your head. Your tiny you follows this motion from the centre of your head. Observe the stationery ball for about 30 seconds.

Then slowly move the imaginary ball, along the circle parallel to the ground, to the point to the left of your head at the same distance as the previous point. Your tiny you follows this motion from the centre of your head. Observe the stationery ball for about 30 seconds.

Then slowly move the imaginary ball, along the circle parallel to the ground, to the point in front of your face. Observe the stationery ball for about 30 seconds.

You have completed a full cycle. Lie down and rest for at least 10-15 minutes before moving around or operating any kind of machinery.

If this meditation works for you, practice using the imaginary ball for several days. Once you are confident with the horizontal circle, you may increase the level of intensity by moving the imaginary ball along a vertical circle around your head. The four points where you would pause would be to the front of your head, below your head, at the back of your head, and at the top of your head. Reverse the direction to complete the cycle. Remember, the key is to go slow and stop anywhere you feel uneasy. 

Journal your experience.

This exercise, when done slowly, may give you a sensation of expansion in and around your head. If you feel uneasy or dizzy at any point, please stop and lie down to rest. Remember to drink water.

Sit down with a straight back. Take a few slow deep breaths to relax your body. Once your breathing rhythm is slow and steady, imagine a two feet high infinity (figure 8 resting on its side) at a distance of one foot in front of your face. Its centre is aligned with the spot right between your eyes. Imagine a ball resting at the centre of the infinity symbol. Observe it there for about 10 seconds.

Then slowly move the imaginary ball, along a path that traces the left side of the infinity symbol. The ball must take around 30 seconds to move through that side. Imagine it coming back to the centre of the symbol. Observe it pausing there for about 10 seconds. Then slowly move the imaginary ball, along a path that traces the right side of the infinity symbol. The ball must take around 30 seconds to move through that side. Imagine it coming back to the centre of the symbol. Observe it pausing there for about 10 seconds.

From that point, reverse the direction. Then slowly move the imaginary ball, along a path that traces the right side of the infinity symbol. The ball must take around 30 seconds to move through that side. Imagine it coming back to the centre of the symbol. Observe it pausing there for about 10 seconds. Then slowly move the imaginary ball, along a path that traces the left side of the infinity symbol. The ball must take around 30 seconds to move through that side. Imagine it coming back to the centre of the symbol. Observe it pausing there for about 10 seconds.

You have completed a full cycle. Lie down and rest for at least 10-15 minutes before moving around or operating any kind of machinery.

If you wish to continue repeating the movements, you may do it 5-10 times in each session. This meditation helps to activate both sides of your brain. Staying at the centre helps you achieve balance.

If this meditation works for you, practice it for a few days , especially on days you feel the need to balance your mind and your heart. Remember, the key is to go slow and stop anywhere you feel uneasy. Journal your experience.

The first time you do this meditation, try it inside a room. This will help give a reference point to work from. Sit down with a straight back on a chair or on the ground. Take a few slow deep breaths to relax your body. Once your breathing rhythm is slow and steady, you are ready to experience heart expansion. Draw a deep breath and bring your awareness to your heart. As you breathe out, imagine your heart expanding as if you were blowing up a balloon. Imagine your heart is now the size of a football. Breathe in again and as you breathe out, imagine your heart to be as big as your body. If you are having trouble imagining it, just accept that it is growing bigger and continue. Breathe in again and as you breathe out, imagine your heart growing as big as the room you are in. Your heart is touching the walls of the room. Breathe in again and as you breathe out, imagine your heart growing to the size of the building you are in. Breathe in again and as you breathe out, imagine your heart growing to the size of the street where the building is. Breathe in again and as you breathe out, imagine your heart growing to the size of the village, town, or city you are in. With each breath you are feeling lighter. You are letting go of the day to day mundane things. You are beginning to feel how big you are. You are beginning to feel a connection with everything around you and beyond. Breathe in again and as you breathe out, imagine your heart growing to the size of the country you are in. Breathe in again and as you breathe out, imagine your heart growing to the size of the continent you are in. Breathe in again and as you breathe out, imagine your heart growing to the size of earth, our planet. Breathe in again and as you breathe out, imagine your heart growing to the size of our universe. Stay there, breathing slowly, as you bask in the glow of this truth — your heart is as big as the universe. You are a magnanimous person. You are a compassionate person. Let go of all past worries and forgive those who have hurt you, especially those people whose faces you see now. Forgive yourself too. Let go of all guilt you carry for having done something and for not having done something. Guilt is the worst of all fears. Thank the universe for all the support you receive in everyday life. Thank everyone around you for all the compassion they have shown you. Your heart is as big as the universe. Send your love to everyone and everything. Your heart is overflowing with love. Continue breathing, imagining and feeling that love. The more you give out, the more comes back to you. Isn’t that a wonderful feeling! Love is meant for sharing and through sharing it grows. You may continue to breathe in this way for a few minutes.

When you are ready, very slowly bring your consciousness back from the universe to the room where you are seated, and back into your body. How does it feel? Do you feel love? Do you feel relieved for having let go? Journal your experience.

This meditation is a variation of Esabo’s Borderland meditation. The sound used in this meditation is the “Hu” chant. You can find an audio file of the chant on the Eckankar website or on YouTube. Run it in a loop and chant along to get used to the sound.

When you are ready to begin, sit in an upright position, close your eyes and focus at the tip of your nose. Breathe slowly and rhythmically for a few moments. You will feel the temperature of your nostrils change, it will feel cooler. 

While continuing to breathe rhythmically, take your attention to a place a six inches in front of your forehead. Pause there. Breathe in and then as you breathe out, chant Hu until all the breath is gone. Repeat three times.

Next, move your attention to your forehead and hold it there for a moment. Breathe in and then as you breathe out, chant Hu until all the breath is gone. Repeat three times.

Next, move your attention inward to the centre of your head and hold it there for a moment. Breathe in and then as you breathe out, chant Hu until all the breath is gone. Repeat three times.

Allow your attention to remain here, stay with your attention. As you continue to breathe in and out slowly, just observe what you are experiencing.

When you are ready, move your attention upward to the top of your head and hold it there for a moment. Breathe in and then as you breathe out, chant Hu until all the breath is gone. Repeat three times. Observe what you are experiencing.

Next, move your attention upward to a foot above your head and hold it there. Breathe in and then as you breathe out, chant Hu until all the breath is gone. Repeat three times. Then stay there, silent, observing what you are experiencing. Do you hear something? Do you see something in your mind’s eye? Do you feel something? Ask the question and pause for an answer. Continue to observe.

After some time, slowly drop your attention to the centre of your head. Continue to breathe slowly and observe what you are experiencing.

Then shift your focus to the tip of your nose and pause for a moment. It is now time to slowly open your eyes. Wiggle your fingers and toes. Say thanks to the universe for the experience. Journal your experience.

Chakras are meridian points, circular vortexes or energy centers in and around the human body. Each chakra is responsible for a particular aspect of our life, who we are, our access to spiritual energies, what we feel and experience as humans. The 7 chakra system is popular, however, there are a lot more chakras outside the body that you will become aware of when it is time for you to work on those. I may speak about those chakras at a later time. It is essential that life energy or Qi flow through our bodies without any hindrance. Sometimes, certain chakras get constricted resulting in the energy flow getting stagnant or obstructed. This has a lot of negative effects on our physical, mental, and emotional health. As a meditator, we must work regularly to remove these blockages and keep the chakras open, clear, and spinning away in all glory. There are several ways to do this. However, I have found that sound and crystals work best for beginners. For sound work on chakras, I recommend listening to chakra clearing and chakra balancing audio works that are available for free on the Internet, on the websites and YouTube channels of spiritual teachers. Tom Kenyon is one of the best. If you feel inclined to using tuning forks, you could also look at the works of Jonathan Goldman. Toning is another option, where you can use the power of your voice to sing notes at specific frequencies your chakras resonate with. 

For people who prefer to work with crystals, there are chakra crystal sets available in online stores. You could also visit a local crystal store in your area, if you have one there. You could choose to just place specific crystals on your various chakras and let them do the work for you. Combining chakra clearing and balancing audio with crystals is even more effective.

When you pick up your crystal you want to use for the very first time, you need to follow the below 4 steps.

Clear — Crystals pick up energies from the environment and the people who touch them. That’s why it is essential to clear these energies before you start working with your crystal, and especially if you allow others to touch them. There is a simple method you can follow. Hold the crystal in your palm, imagine white light washing through it and say — “I clear this crystal of all past programming. Amen.” Clearing is a good weekly ritual to follow. Just pick up the crystal in your palm on subsequent times and imagine white light washing through it. There is no need to say the prayer again. Other methods of clearing involve using sound (e.g., singing bowls, tuning forks), smoke (from burning sage, palo santo, cedar, etc.), and salt baths.

Charge — Crystals can be charged by placing them in moonlight, sunlight, or on/in the ground in your garden. It is important to note that the colors of certain crystals (like amethyst, aquamarine, citrine, fluorites, rose quartz, and smoky quartz) fade under direct sunlight. An easy way to charge your crystal is to place them next to a selenite, a clear quartz, or an amethyst crystal. These crystals don’t require charging; instead, they charge other crystals placed around them.

Dedicate — Hold the crystals in your palm and say – “I dedicate these crystals for the highest good of all. Amen.”

Program — Hold the crystals in your palm, imagine a lot of love flowing from your heart into it, and say – “I program these crystals to heal and support me for my highest good. Amen.” When working closely with crystal, it helps when you thank them regularly. Gratitude goes a long way.

Sit down with a straight back on a chair. Place the crystal either in your hand or on a table right in front of you. Take a few slow deep breaths to relax your body. Once your breathing rhythm is slow and steady, you are ready. Draw a deep breath and bring your awareness to the crystal. Ask permission from the crystal to work with it. You will hear a ‘yes’ or a ‘no’ in your heart. If it is a no, you may wish to work with another crystal. If you hear a yes, continue to look at the crystal for some time. Slowly visualize or imagine the crystal growing in size. Alternatively, you may imagine yourself growing smaller. The crystal is bigger than you now. It opens up and allows you to step inside it. As you do so, you can feel the crystal walls embrace your presence. They close in towards you and hug you tightly and begin to fuse with you. You are now a part of the crystal. Your body becomes one with the crystal. You are crystalline. You are now able to access all the information stored in the crystal. You are able to see what the crystal wants to show you. What is it telling you? Continue to communicate and work with the crystal, or just simply allow it to lead you for as long as you wish.

When you feel you are ready, very slowly bring your consciousness back from the crystal to the room where you are seated, and back into your body. Slowly open your eyes and come back to the present. Thank the crystal for the experience and send it love. Journal your experience.

This method involves placing crystals at specific points on the floor to form geometrical shapes. The simplest shape is that of an equilateral triangle. Each side of the triangle is roughly the distance between the base of your spine and the top of your head. Place a Clear Quartz crystal at each vertex. A triangle denotes trinity, stability, balance of forces, strength, and manifestation. Sit straight at the centre of this triangle. The top of your head forms the fourth vertex. This changes the geometry from 2D to 3D. The shape changes from a triangle into a tetrahedron (aka triangular pyramid). You may choose to use short crystal towers instead of tumbled stones. Once you sit down, take a few slow and deep breaths, then imagine all the edges of the tetrahedron, both on the ground and in air (towards your head) light up to complete a grid. Then imagine the light energy flowing from the crystals, along the edges of the tetrahedron, to your head or a point slightly above it. Set the intent to meditate on any topic or just sit with a blank mind to allow yourself the experience. You will feel the energy flow and concentrate at a point at the top of your head or slightly above it. This energy will help you enter deeper states of consciousness. Just sit there and experience. Do you see something in your mind’s eye? Do you feel certain sensations, like vibrations? Do you suddenly get an idea about something? Are you able to gain understanding of the details of the topic you chose to meditate on? Are you receiving any information about that or something else? Do you feel the passion for creating something you have always dreamt of? How can you realize this? Ask the question and pause for an answer.

Remember, all this is taking place while you are allowing yourself to receive, without trying to analyze what you receive. You are in control and yet you relish letting go of the control as your experience takes you deeper into a new and amazing world. Continue to sit and meditate for some time.

When you are ready, very slowly bring your consciousness back from the universe to the room where you are seated, and back into your body. Slowly open your eyes and come back to the present. This meditation ends when you feel it is time for you to get up. Journal your experience.

This method involves placing crystals at specific points on the floor to form a square. Each side of the square is roughly the distance between the base of your spine and the top of your head. Place a Rose Quartz crystal at each vertex. A square denotes stability, balance of forces, and strength. Sit straight at the centre of this square. The top of your head forms a vertex. This changes the geometry from 2D to 3D. The shape changes from a square into a square pyramid). You may choose to use short crystal towers instead of tumbled stones. Once you sit down, take a few slow and deep breaths, then imagine all the edges of the square pyramid, both on the ground and in air (towards your head) light up to complete a grid. Then imagine the light energy flowing from the crystals, along the edges of the tetrahedron, to your head or a point slightly above it. Then imagine the square pyramid is reflected in the opposite direction into the floor that is below you. This forms an octahedron with half the shape below the floor and half the shape above the floor. Imagine the floor is a mirror that reflects you. The octahedron denotes ‘as above so below’. Take this opportunity to reflect on any topic or just sit with a blank mind to allow yourself the experience. You will feel the energy flow and concentrate at a point at the top of your head or slightly above it. This energy will help you enter deeper states of consciousness. Just sit there and experience. Do you see something in your mind’s eye? Do you feel certain sensations, like vibrations? How does your heart feel? Is there something you need to let go? Do you need to forgive someone? Send them love now for they may be suffering from something bigger than you can see. Do you need to forgive yourself? Do you need to ask someone to forgive you? You can do this now and let the guilt go. You do not need their acknowledgement. You choose to free yourself.

Are you receiving any information about that or something else? Remember, all this is taking place while you are allowing yourself to receive, without trying to analyse what you receive. You are in control and yet you relish letting go of the control as your experience takes you deeper into releasing everything that you need to let go and give up to the universe to transmute. This takes place with all the love from your heart. As you release and transmute everything that does not support you, love fills the space in your heart and in your life. Experience this beautiful feeling. Is it making you emotional?

Continue to sit and meditate for some time. When you are ready, very slowly bring your consciousness back from the universe to the room where you are seated, and back into your body. Slowly open your eyes and come back to the present. This meditation ends when you feel it is time for you to get up. Journal your experience.

If you want to use crystals to aid with chakra balancing, you can get a tumbled stone or palm stone chakra crystal set from your neighbourhood crystal store or buy them online. Once you have cleared and charged them, you can lie down and place the crystals on your body at the chakra points you wish to heal. Crystals can be placed on your skin or clothes. Alternatively, you may choose to hold them in your hand. Play any chakra balancing music you wish to use. Let the music and crystals work on your chakras for some time. Get up after 30 minutes or whenever you wish to end the session. If you want to sleep for a longer time, that is okay too.

The below table carries the names of suggested crystals used for each of the seven chakra points. This is not an exhaustive list. You may use other suitable crystals; there is a lot of information available on the Internet.