GUIDED MEDITATION Guidelines and Formats for Meditation Groups

1. GUIDED MEDITATIONGuidelines and Formatsfor Meditation Groups

2. In this presentation we will briefly discuss shorter guided meditations, and then focus primarily on longer guided meditations.

3. Shorter Guided Meditation Instructions (1) • Shorter Guided Meditations are intended to give new-comers an idea about meditation and something to practice at home even before they receive the SRF Lessons. • This information is given often at our Temples in California before any Thursday or Sunday Service. • (These guidelines may be included in the Manual of Service in the near future.)

4. Shorter Guided Meditation Instructions (2) OPENING PRAYER • Use one of the common prayers or one that is suited for deeper practice of meditation techniques. Keep it simple. CHANTING • Use chants that are easier to follow, during the initial period especially if there are newer members • READINGS/INSTRUCTIONS • Use quotes from Master and other SRF disciples. Avoid adding your interpretations or understanding. General reminders and instructions for posture, maintaining stillness can be in your own words

5. Shorter Guided Meditation Instructions (3) MEDITATION • After explaining proper posture and position of the eyes, you can tell the ones present that if they do not have a technique, they can focus at the Christ Center and observe the breath. • After a few minutes you can also guide them through any visualizations or affirmations printed in the booklets Metaphysical Meditation or Scientific Healing Affirmations, or other visualization techniques offered in the Lessons. • Than continue with normal service format (reading, chanting, etc) ending with the closing prayer. • Short guided meditations can also be done at the end of the service.

6. Long Meditation Formats The following guidelines have been prepared due to increased interest amongst groups all over the world in having guided meditation and practicing the techniques together. These guidelines are prepared with longer meditation in mind and not intended for regular services. Before your group begins to have guided meditation, please discuss it with your group’s monastic counselor.

7. Preliminary Considerations • Discuss and agree on the date and time for guided meditations • Announce to all the members in advance • It is best if experienced Service Readers lead these guided meditations initially.

8. Prepare as you would for leading any meditation, additionally; • Give a brief introduction to guided meditation, especially if the members haven’t attended one before. • Outline the duration of each period of meditation and practice of the techniques . Preparation

9. Begin the Meditation • Prayer • Reading • Chant

10. Read short inspiring passages related to each of the SRF techniques. • Do not read out the complete techniques given in the Lessons or those sections that disclose key points in the practice of these techniques. For instance, don’t make reference to kriya sounds as in given in SRF Kriya Lessons. Practicing the Techniques together For example: “Kriya should always be performed with deepest concentration and complete detachment from outer distractions. Depth of concentration is more important than length of practice; but both are necessary for advanced spiritual development.” - SRF Lessons

11. It is alright to lead group members in the 20-20-20 breathing & ‘tense and relax’ exercise prior to Hong-Sau Technique. Practicing the Techniques together • You may give some reminders such as for posture. Avoid giving detailed instructions especially if the congregation consists mainly of long time members. It is also OK to remind the congregation from time to time to keep the gaze focused at the Christ center.

12. If needed, encourage members to practice Kriya quietly, especially if you notice any of the members practicing it loudly. Ask for ideas from other leaders and the monastic counselor on effective ways for giving such reminders. Practicing the Techniques together • Chanting Aum at spinal centers. • Read out the technique from the SRM Winter 2002 issue, and let the devotees practice it on their own. • Or the leader calls out each of the centers (coccyx, sacral, lumbar and so on) going up and down the spine as further outlined in your Guidelines for Guided Meditation – for Meditation Leaders handout.

13. Stillness is an important part of the meditation. Ensure that there is enough time set aside for practice of Stillness. Stillness • You can read out short passages that serve as reminders and encourages physical and mental stillness… … such as: “Stillness is the altar of Spirit…. When motion ceases, Spirit begins to manifest.” - Paramahansa Yogananda

14. Chanting is a good way to lead devotees into the practice of devotion. Devotion • Devotion is the last phase after the practice of all techniques; keep aside a period for practice of devotion; give reminders or use short readings emphasizing devotion. Remember: “God loves to drink devotion from the secret winepress of the devotee’s heart.” - Paramahansa Yogananda

15. It is not necessary to practice the healing technique. However, it is good to end with a period of prayer for others. Praying for others

16. In order to give variation to the guided meditation, you may also: • - Use Visualizations, Affirmations, Reading of Master’s poems, etc. • For example - Other Suggestions

17. Meditation on Peace “Fix your mind inwardly between the eyebrows on the shoreless lake of peace. Watch the eternal circle of rippling peace around you. The more you watch intently, the more you will feel the wavelets of peace spreading from the eyebrows to the forehead, from the forehead to the heart, and on to every cell in your body. Now the waters of peace are overflowing the banks of your body and inundating the vast territory of your mind. The flood of peace flows over the boundaries of your mind and moves on in infinite directions.”

18. Do not spend the entire meditation time on guiding or with frequent readings. It can be overdone. And ask your fellow devotees for feedback. Summary Reminders • Do not guide every long meditation. The group members can come to a consensus on this; check with your monastic group counselor. • For example, if you have long meditations every week, then monthly long meditations can be a guided meditation.

19. “Meditation groups should be organized not for the glorification of a cause or leader but with the express and sole purpose of knowing God by the power of united concentration and meditation.” - ParamahansaYogananda

20. Format 1: Five hours Standard Format • Ideal when the congregation is mainly long time devotees and kriyabans • 12:00 - 12:20pm Energization Exercises • 12:20 - 12:30pm Opening Prayer + Chant + Reading • 12:30 – 1:20pm Hong Sau reading and Guided Practice • (includes 20-20-20 exercise) • 1:20 - 1:30pm Om Inspiring Reading/Chanting • 1:30 - 2:10pm Om Technique • 2:10 - 2:40pm Stillness/Devotion • 2:40 - 3:00pm Intermission • 3:00 - 3:10pm Opening Prayer + Chanting • 3:10 - 4:00pm Kriya Inspiring Reading + practice of Kriya • 4:00 - 4:15pm Chanting Aum at the Spinal Centers • 4:15 - 4:45pm Stillness/Devotion • 4:45 - 4:55pm Prayer for Others/Reading • 4:55 - 5:00pm Closing Prayer

21. Format 2: Five hours Flexible format • This format has a good balance between the guided and individual practice Also gives scope for practicing together the variety of Master’s techniques • The leader should inform the congregation of the period where it is not guided so that devotees can practice one of the techniques on their own. • 12:00 - 12:20pm Energization Exercises • 12:20 - 12:30pm Opening Prayer + Chant or Affirmation • 12:30 - 1:20pm Hong Sau reading and Guided Practice • (includes 20-20-20 exercise) • 1:10 - 2:00pm Silent period for Individual practice of Om, Kriya or any • other techniques of Master – Not Guided • 2:00 - 2:10pm Chanting • 2:10 - 2:40pm Short reading + practice of Stillness/Devotion • 2:40 - 3:00pm Intermission • 3:00 - 3:10pm Chanting • 3:10 - 4:00pm Kriya reading + practice • 4:00 - 4:15pm Chanting Aum at the Spinal Centers • 4:15 - 4:45pm Short reading + practice of Stillness/Devotion • 4:45 - 4:55pm Guided Visualization or inspiring Reading before prayer for others • 4:55 - 5:00pm Closing Prayer (Om Chant may precede the prayer)

22. Format 3: Standard 3 hour format 12:00 - 12:20pm Energization Exercises 12:20 – 12:30pm Opening prayer 12:20 – 12:30pm Chant 12:30 – 1:10pm Hong Sau reading and Guided Practice (includes 20-20-20 exercise) 1:10 – 1:20pm Chant 1:20 - 1:50pm Om inspiring reading and practice 1:50 - 2:00pm Chant 2:00 - 2:45pm Kriya inspiring reading and practice 2:45 - 3:15pm Short reading and practice of stillness/Devotion 3:15 - 3:20pm Prayer for others and closing prayer

23. Format 4: Flexible 3 hour format 12:00 - 12:20pm Energization Exercises 12:20 - 12:30pm Opening Prayer + Chant 12:30 - 1:10pm Hong Sau reading and Guided Practice (includes 20-20-20 exercise) 1:10 - 1:20pm Chanting 1:20 - 2:15pm Silent period for Individual practice of Om, Kriya or any other techniques – Not Guided 2:15 – 2.20pm Chanting 2:20 - 2:30pm Chanting Aum at Spinal Centers 2:30 - 3:05pm Short reading and practice of Stillness /Devotion 3:05 - 3:15pm Guided Visualization or inspirational Reading leading to ‘Prayer for others’ 3:15 – 3:20pm Closing Prayer

24. Downloadable Resources for Guided Meditations • URL…. • Electronic editions of your handouts • Selections from Gurudeva’s writings that we would like you to use as inspiration for practicing the techniques together • A more extensive copy of this slideshow so that you can show it to your group when you return home

25. “Group meditation is a castle that protects the new spiritual aspirants as well as the veteran meditators. Meditating together increases the degree of Self-realization of each member of the group by the law of invisible vibratory exchange of group magnetism.” - ParamahansaYogananda