Inner Journey

We mentioned two techniques earlier under "Basics'-----to watch the breath and to chant mantras.We can combine both in one cycle---a powerful technique indeed.!!
Split the mantra in to two parts.Use one part while inhaling and another part while exhaling.....
While inhaling chant gently 'OM" while exhaling ,chant gently "Guru" ....Do not hold the breath...Just inhale and exhale-----lengthening the exhaling duration a little more......
Practice with seriousness for a few times ,say 4 times in one session.....
The secret of success ,in this and other techniques , is to do only a few times in the beginning and do regularly every day...Dont rush through and dont do for more than three to 4 times in the morning and in the evening...the reason is that a lifetime of habits is being reversed now and do this change slowly...
Never hold the breath during these  practices.....Breath holding is another type of practice and comes later....

Variations
Some chant " Om Namasivaya ' or Om Narayana ' with these procedures.
Some use "Om while exhaling and the name of the Lord while inhaling---that is ,reverse the order.
An important variation is the SOHAM meditation---"so" while inhaling, 'Ham ' while exhaling...again some modify this as " Ham" and "Sa"-----This is also called "HAMSA" meditation......[ 'Hamsa' in Sanskrit means swan and is considered a gentle bird adorable in Hindu tradition.]
You can chant "Hare Rama" or "Hare Krishna" like this "om Guru"
For many saivites [Shiva worshippers] in Tamil Nadu, "hamsa" meditation has been the main practice ,usually pracised for several years before they start other practices.
EFFECTS

I am mentioning some effects only to indicate what is possible.Results would vary for different persons depending on the age and mental development.  A certain calmness would result,during the whole day.Walking would be less strenuous; one may feel light; some will feel a slight coolness in the head.
The most important effect is  that one becomes more introvert and the tendency to waste time in useless talk will decrease.This is the main thing----you become more introspective.At a later stage, after a year or so, you may feel overwhelming calmness and love for all creatures, both humans and others.
Many have reported the improvement in their voice or throat conditions.Some may lose anger and restlessness and quick reaction to day-to-day problems.You will save lot of energy.
NOTE: The present Web writer is not responsible for any adverse effects by following these techniques.
These techniques are quite harmless in the opinion of this writer, to the best of his knowledge and belief.

But dont be enamoured of the effects.Many more effects are possible...What is important is to practise regularly without any fear or dullness.
Many would experience a capacity to sing or write poems.In time, the intuitive powers would develop.
These effects are common in all medtiation practices mentioned here.Meditation affects not only your physical situation, but also mental states.PRACTICE,PRACTICE,PRACTICE!

Time Control:    A modern person is obsessed with time...his watch rules over him...Just as sense-control is required, time control is needed for a sadhak...The easy way is to check on the time wasters----1reading newspapers for long; 2 Watching useless programs in TV 3 Long gossip on the same points over and over again--like pollution,global warming,inflation, politicians,third-world countries and sports....4 reading books for long hours....If one learns to control these,one would find plenty of time for spiritual Sadhana.
Non-Grasping:   Lord Krishna in the Bhagavad Gita told that there are three Gateways to Hell: Lust, anger and greed...All the three are extremely difficult to control...One practical means to reduce anger and greed is to change one's attitude towards work and money...Let your spirit  flow in work;make sincere effort ,but leave it to God to show you results and rewards....sometimes it takes long time before you can  reap the benefits...have confidence in yourself that you would be rewarded adequately in some way or other.Such attitudes reduce your tendency to be 'over-pushing' person and act calmly and wisely.Take a long term view of many things....short term failures may be training for long term skills and success....

There  are  a number of useful methods that were taught and practised  to increase concentration and to focus the mind on a desired object.These methods, even if practised for a few minutes [3 to 5 minutes], can bring about a great change.
1 Sit with back straight...close your eyes...calmly listen to various sounds from outside.Do not emotionalize that the sound is pleasant ,good or unpleasant...It may be street noise or a drill whining nearby..calmly listen.
2 Keep a candle at the eye level at two feet from you...Keep looking at the candle without straining the eyes.You can blink as required..
3 Keep the picture or image of your favourite deity or saint.Gently keep seeing the picture or image from foot to head ,then from head to foot.
4 Write a spiritual diary or maintain a journal .....note down both positive and negative reactions every day...review the entries once a month...Dont worry about the progress, but look for the changes/trend that occur and repetitive things....such as tendency to cry at various moments.
5 Read the lives of saints and sages of all countries and religions Every Day....see the list of books I have given in another page.
6 Observe silence {mauna] for one to two hours everyday strictly.Also observe silence for one day in a week...This requires lot of determination.
7It is important to avoid talking while eating food.

Close your eyes gently....Visualize people of different nations,races,both genders---with their physical forms---you can imaginatively scan one country to another---one continent to another with mind's eye----then send out a prayer for the welfare and prosperity of all mankind....Practice this for just two minutes in the morning and in the evening...feel yourself a part of the entire humanity....
"SARVAJANA SUKHINO BHAVANTU" ---- May All People Be Happy & Peaceful!!