The Himalayan Tradition

5 Minute
Meditation
Swami Veda Bharati

5 Minute Meditation
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Bring your Minds attention to the place where you are sitting
Relax your forehead
Relax your jaws
Relax your shoulders*
Relax all the way down to the finger tips
Relax all the muscles and joints from finger tips to the shoulder
Relax the throat center of consciousness
Relax the heart center of consciousness
Relax the navel center of consciousness
Relax your thigh joints
Relax all the way down to the toes
Relax all the muscles and joints from the toes to thighs; to the thigh joints
Relax your navel center and all surrounding organs
Relax the heart center and all surrounding organs

Footnote:
*Relaxation: If you are hard pressed for time, you may forego the remaining relaxation process
Cont/d

5 Minute Meditation
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Relax the throat center of consciousness and the surrounding organs

Relax your shoulders
Relax your jaws
Relax your forehead
Now gently bring the attention to your breathing; only observe the flow
of the breath; Simply observing the breath will slow down the breathing
process
Feel the flow and the touch of the breath in your nostrils; Breathing
gently, slowly and smoothly
Let there be no jerk in your breathing
Let there be no break between the breaths
Whichever name of God** is your favorite according to your religion or a
sacred phrase: breathing out think that name; breathing in think that
name ***

Foot note:
**Name of God many people tend to recite the name in the mouth. It is to be done in the mind
***If you do not believe in God - Count ONE while exhaling and TWO while inhaling. Continue this
with many more cycles
Cont/d

5 Minute Meditation
24. Continue to feel the flow of the breath in the nostrils by
maintaining the same thought
25. Continue as long as you wish
26. Observe how the mind, name and the breath are flowing
together as a single stream
27. Without breaking the flow, gently open your eyes
28. Continue to feel the flow even with your eyes open
29. Resolve to calm the mind in this way many many times in
the day
30. Whatever you will do repeatedly with your mind; will
become the minds habit and the mind will rediscover its
original calm nature

End of Presentation
2010 Swami Veda Bharati. All Rights Reserved.