MeditationMeditation

Class 2

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The purpose of this class is The purpose of this class is to experience Mantra to experience Mantra

Meditation and the Process Meditation and the Process of Meditation as given to us of Meditation as given to us

by Maitreya (GIWH).by Maitreya (GIWH).

Look at these Sanskrit Look at these Sanskrit words:words:

HAREE OM SHRII HUNGHAREE OM SHRII HUNG

OM NAM KEVALAMOM NAM KEVALAM

Pronunciation:Pronunciation:Ha reeHa ree

OMOMShr ii Shr ii (like the girl’s name Sherry)(like the girl’s name Sherry)

Hung Hung (a guttural sound)(a guttural sound) OmOmNamNam

Kevalam Kevalam (Ke [like Kay] va lam [both short a] )(Ke [like Kay] va lam [both short a] )

Now ideate their meaning:Now ideate their meaning:

The Goal Of The Life Is To The Goal Of The Life Is To Be(Come) Divine,Be(Come) Divine,

That Divinity (God) Is That Divinity (God) Is EverythingEverything

Contemplate the meaning of Contemplate the meaning of this mantra for a moment this mantra for a moment

(silence). (silence).

Realize that is the Realize that is the Goal of Life!Goal of Life!

PositionPosition

Now let us experience how Now let us experience how involving the physical body involving the physical body can further calm our mind.can further calm our mind.

Sit with your back straight Sit with your back straight and tall.and tall. Lift your neck and Lift your neck and

head away from your head away from your shoulders. shoulders.

Pillows can be used to lift Pillows can be used to lift the spine. the spine.

(Do not “sit” on the pillows (Do not “sit” on the pillows but rather position them just but rather position them just

at the edge of the base of at the edge of the base of the spine to lift the spine.)the spine to lift the spine.)

BreathBreath

Breathe from the Diaphragm.Breathe from the Diaphragm.

Bring your attention to your Bring your attention to your breathing.breathing.

Breathe in through your nose, Breathe in through your nose, filling your lungs from the filling your lungs from the

bottom with air. Your stomach bottom with air. Your stomach area will expand first (put your area will expand first (put your hand on your stomach to feel it hand on your stomach to feel it

raise), then your middle, and raise), then your middle, and finally you will notice your finally you will notice your

shoulders will rise a little bit.shoulders will rise a little bit.

PausePause(Between breathing in and breathing out)(Between breathing in and breathing out)

and recognize the stillness.and recognize the stillness.

Notice the energy released Notice the energy released from the bottom of your from the bottom of your

stomach, upward.stomach, upward.

Breathe out nowBreathe out now

allowing your stomach to allowing your stomach to contract as you let the air contract as you let the air

out (the reverse of breathing out (the reverse of breathing in).in).

PausePause (Between breathing in and breathing out) (Between breathing in and breathing out)

and recognize the stillness.and recognize the stillness.

Notice how the energy Notice how the energy released from the bottom of released from the bottom of your stomach races to your your stomach races to your

head (higher chakras). head (higher chakras).

““Be still and know that I am Be still and know that I am God.”God.”

(Psalms 46:10)(Psalms 46:10)

RelaxRelax

Release any tension in your Release any tension in your body.body.

Continue to practice Continue to practice breathing this way.breathing this way.

With each breath, feel With each breath, feel yourself RELAX more and yourself RELAX more and

more deeply.more deeply.

Eyes ClosedEyes Closed

Close your eyes now, and Close your eyes now, and continue breathing continue breathing

rhythmically from your rhythmically from your diaphragm.diaphragm.

Breathe inBreathe in

Pause (recognize!)Pause (recognize!)

Breathe outBreathe out

Pause (recognize!)Pause (recognize!)

The eyes are the most The eyes are the most powerful sense. Our eyes powerful sense. Our eyes

see, then our hearts desire. see, then our hearts desire.

When we close our eyes, we When we close our eyes, we are closing a very powerful are closing a very powerful

sense.sense.

Also, we are not letting that Also, we are not letting that energy go out from our energy go out from our

eyes.eyes.

By closing our sense of By closing our sense of sight, we also become more sight, we also become more familiar with other senses in familiar with other senses in

our bodies.our bodies.

Breathe inBreathe in

PausePause

Breathe outBreathe out

PausePause

RelaxRelax

When our senses are When our senses are allowed to be wild, we have allowed to be wild, we have no control over them. They no control over them. They

are taking us in different are taking us in different directions. The senses are directions. The senses are in control. The senses are in control. The senses are

the reality of our lives. That the reality of our lives. That is when the senses pull us is when the senses pull us toward the external world. toward the external world.

Universal MantraUniversal Mantra

This time, as you breathe in, say This time, as you breathe in, say to yourself the first part of the to yourself the first part of the

Universal Mantra:Universal Mantra:

Haree Om Shrii HungHaree Om Shrii Hung

Pause as you recognize the Pause as you recognize the stillness, recognize the stillness, recognize the energy released at this energy released at this

stillness!stillness!

Now breathe out:Now breathe out:

Om Nam KevalamOm Nam Kevalam

Recognize again the Recognize again the stillness as you pause, and stillness as you pause, and again recognize the energy again recognize the energy

released at this stillness released at this stillness and how it rushes to the and how it rushes to the mind (higher chakras)!mind (higher chakras)!

Think –Think –

The Goal Of The Life Is to The Goal Of The Life Is to Be(Come) Divine.Be(Come) Divine.

Pause/recognizePause/recognize

That Divinity (God) Is That Divinity (God) Is EverythingEverything

Pause/recognizePause/recognize

If your mind starts to If your mind starts to wander, gently bring it back wander, gently bring it back to the rhythm of the breath to the rhythm of the breath

and the HOSH mantra.and the HOSH mantra.

At this point you also can practice At this point you also can practice the meditation process given in the meditation process given in class seven of these meditation class seven of these meditation

classes.classes.

Continue this meditation for a few Continue this meditation for a few minutes, and then reverse the minutes, and then reverse the

process.process.

Closing the eyes and Closing the eyes and concentrating on mantras is concentrating on mantras is

best for sharpening the best for sharpening the spiritual understanding of spiritual understanding of

the aspirant.the aspirant.

Final PointsFinal Points

Meditation should be done this Meditation should be done this way twice each day.way twice each day.

We recommend 5:30 AM andWe recommend 5:30 AM and9:00 PM9:00 PM

You might like to know that You might like to know that we do our Order of Service we do our Order of Service

followed by collective followed by collective meditation every Thursday meditation every Thursday evening starting at 5:30PM evening starting at 5:30PM

(MST). You are most (MST). You are most welcome to join us . welcome to join us .

For more info: For more info: Then go to,Then go to, “ “Open House Meditation” section!Open House Meditation” section!

We also do our Order of We also do our Order of Service followed by Service followed by

transmission meditation on transmission meditation on Saturday evenings atSaturday evenings at

5:30 PM (MST).5:30 PM (MST).Again you are welcome to join Again you are welcome to join us in our Conference Room.us in our Conference Room.

For more info: For more info: Then go to,Then go to, “ “Sabbath Order Of Service and MeditationSabbath Order Of Service and Meditation” section!” section!

You can find more You can find more information about all our information about all our conference rooms, or the conference rooms, or the other activities we have in other activities we have in these conference rooms!these conference rooms!

All are invited.All are invited.

QuestionsQuestions

Questions can be answered by your Questions can be answered by your instructor and/or e-mailed to: instructor and/or e-mailed to:

question@maitreya.orgquestion@maitreya.org

If this is a class and there is If this is a class and there is a meditation room available, a meditation room available, we recommend that you all we recommend that you all go to the meditation room go to the meditation room

and do your meditation and do your meditation again together.again together.

To Class 3