Ananda Mandala meditation
You will sit erect, and place the tips of your index fingers on the tip of your thumbs (Gyan Mudra), palms facing up.
when you do the short, abrupt breathing just focus on your breath, not on
Then you will expel all the air from your lungs, and focus on a chakra, first the base chakra, the mooladhara, for 15 seconds. Then you will inhale, and bring your focus to your crown chakra for 15 seconds, or as guided, holding that air in your lungs. Each succeeding round will start with the next chakra up, the mooladhara, then the other chakras, through the crown.
The count of “One” means inhale, “Two” means exhale. Always inhale and exhale through the
1 Do the “One, Two” shallow, abrupt breathing in and out your nose. focusing only on your breath, for 30 seconds.
2. Exhale completely.
3. Focus on the Mooladhara chakra for 15 seconds without letting any air in.
4. Inhale deeply, and bring your focus up to your crown, the Sahasrara chakra, for 15 seconds
without letting any air out.
5. Exhale completely.
6. Repeat the cycle 1 thru 5 for each chakra (Swadhisthana, Manipura, Anahata, Vishuddhi, Ajneya, Sahasrara), After each exhalation, focus on the next chakra up the body.
However, after inhalation, always bring your focus to the crown, the Sahasrara. The final cycle will begin and end at the Sahasrara chakra.
(*) updated July 11' 2006