IAM20 Mediation Steps

sO 2005 Mata Amritanandamayi Math

Amritapuri, IndiaAll rights reserved

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Thke a moment of silence.

Think of wltat you would like to achieve through thismeditation - the changes you would like to bring about

in yourseA - such as stress reduction, increasedproductivity, and happiness at work and home.

IAM@-20 Integrated Amrita Meditation Technique

1. Relaxation exercises 8 minutes(Each exercise is repeated three times)

2. Lie down and completely relax as all your physicaland mental tensions dissolve. 2 minutes

3. Sit straight with open eyes;downwards: watch mind.

focus gaze slightly10 seconds

practice, equal breathsbreath. 7 -9 repetitions.

15 seconds

4. Close eyes. Begin fast breathingin & out through the nose, belly

5. Experience deep peace. 10 seconds

Meditation on the Sound of "Mmm":6. Close ears with thumbs, palms on cheeks;

listen to internal reverberations. 5 seconds

7 . Focus on Heart Center: Breathe out. Breathe in(5 seconds). Then intone the sound "Mmm" as youbreathe out (5 seconds). Imagine the sound arisingfrom the heart. As you breathe in, imagine the breathis merging back into the heart. Repeat 5 times.

55 seconds

B. (Right palm on head) Shower of soothing and revitalizingenergy to all parts of the body. L5 seconds

Breath Awareness:9. Remove hand. Be aware of the movement of the inhaled

air and exhaled air. Continue to be aware of the breath asvou inhale and exhale. 1 minute

10. Concentrate your mind on the moment of stillness afteryou inhale, right before you exhale. Likewise be aware ofthe moment of stillness after you exhale, right before youinhale. Be fully aware of that one instant between breaths.

2 minutesVisualization:

11. Imagine a shining golden star at the base of the spine.5 seconds

12. Imagine the star shooting from the base of the spineup through the spine to the crown of the head.

I second13. At the crown of the head, feel the star pulsating strongly.

20 seconds14. The golden star expands. Golden light fills your head,

permeates your entire body and moves out beyond yourbody. Feel deep peace, joy and profound silence.

2 minutes

(Optional) Silent meditation. Feel the peace and quiet.(for as long as you wish)

15. Mentally repeat three (3) times "May all beings bepeaceful and happy." Feel this bringing deep peaceand happiness to the entire world. 1 minute

16. Open eyes. Focus gaze slightly downwards; watch mind.1 minute

Lie down and completely relax. Observe the body and mind.2 minutes

Observe silence for at least 5 minutes. This will help retainthe benefits generated by the meditation.

Exercise 7' Lie down on your back.' The arms should be close to the body, palms facing down-

wards.Bend the knees and lift your feet slightly off the ground.Inhaling, extend the legs away from the body at a 45-degreeangle from the floorExhaling, the legs retum to the original position.Ifyou have difficulty doing this, increase the angle or slide theiianns under the body for support.

Exercise 8' Lie on your back, arms at your sides, palms facing down

wards.'Inhaling, raise the arms over your head to rest on the ground

above your head.' Now stretch the arms out away from the body while stretchingthe legs away from the body

8A

IAM@-20: Relaxation Exercise InstructionsExercise I' Stand straight. Feet togetheq toes touching.' Raise both anns to shoulder height.' As you inlrale, slowly stretch open the arms.' As you exhale, reverse the rnovernent, returning to original position.

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' As you do this, first pull the toes in, and then pointthem away from the body' While exhaling lower the arms to original position.

8C 8D

Exercise 2' Stand straight. Feet togetheq toes touching.' As you inhale, s lowly draw your arms forward and

upward.' When you arms are at shoulder height s lowly s tar t

turning your palms inward.' Interlock fingers and turn the palms over; exert a small stretch.' Unclaspthe hands while exhaling, return to the original position

Exercise 3' Stand straight with your feet apart at hip or shoulder width.' Place your palms arourrd your waist with the thurnbs on back

and the fingers pointing towards the front.' As you inhale, slowly lift upwards at the chest, while bending

backwards and stretching. Do not hyperextend the neck.Start exhaling and bending forward at the waist. Do not lock the knees.

Relax' Lie flat on your back, your feet comfortably

apart.' Your arrns away from your body, palms

tumed upwards.' Allowyour hands to rest on the middle knuckle.' The head and neck straight, and eyes closed.' Focus on breath and completely relax.

3cw

' Bend forward as if to touch tlte ktrees.' Inhalingretum to the original position.

Exercise 4' Stand straight.. Inhaliug, raise the right ann out to the side, palm facing dowltward.. When at shoulder height, the pahn should begin tuming inward.. When the arm touches the side of the head, the palm should be facing inward.

At this point, inhalation should be complete.' Exhaling, bend to the left.' Do not tilt forward or backward.' Do not bend the elbow' Inhaling, retum to an upright position.. Exhaling, allow the right ann to rest back at your right side.' Repeatthe process with the left arrn.

Exercise 5' Sit in a cornfortable seating posture, with the legs crossed.' Sit straight, with hands restittg on the knees.' Without moving, inhale.' Exhaling, slowly twist at the axis of the spine, to the right.

The left hand should rest on the right kltee.The right hand should come to rest lirnrly olt tlre floor, directly underneatlt

the shoulder. Ideally. this is closc to tlrc spine, but if you are less flexiblejust be sure the hand is touchirrg your body altd your posture is upright,

not slanting or leaning.Do not wrench the back or neck.While inhaling, allow the body to straighten to the original position.

Do not stop at the original position, but rather contitrue to twist to the left,

beginning yourexhalatiolt wlren you cross the starting position.

Exercise 6' Get dowrt on your hands and kltees. l 'he paltns should

be flat on the ground, the artns shoulder width apart.' Knees should be a few inches apart.' The tops of the feet should be resting on the floor' Don't bend the elbows.

Inhaling, raise your head upwards, allow the stomach to

descend.Exhaling, drop the head so that the chin touchesthe pit of the throat, draw your abdomen in and arch theback to the ceilinq like a cat.