Easy TRAIN MEDITATION

By Utkarsh Sanjanwala

In Bhaag Daud of Mumbai, we are always on the go, running constantly from Point A to Point B, from one purpose to the other, never resting our minds. We hustle to reach work and hurry back home and to our family or personl lives. In all this we have LITTLE OR NO TIME FOR OURSELVES. Ask your self How much time do i spend, completely alone, all by myself, completely with myself, vin a day?

THE TRAIN JOURNEY TO WORK OR BACK HOME CAN NOW BE
DE-STRESSING • RELAXING • REJUVINATING

HOW TO DO IT?

• Find a comfortable place to sit in the Compartment
• This can also be done if you’re standing: Taking back rest will
make life easier, so don’t hesitate to do so.
• MUSIC: Use ipod/phone/mp3 player
This will help you block out the outside world.
Use soothing music. You want to use music that relaxes NOT
depressing/emotionally charged/ memory related.
• KEEP PHONE ON SILENT.
• Close your eyes: DO NOT OPEN them till the end of the practice
• Sit comfortably: Back and neck straight.
• Be completely still.
• Interlock your fingers and let them rest in your lap in a
relaxed manner.
• Imagine your spine to be a straight column, starting at the base
of the spine and ending at the back of your neck, directly behing your
eyebrow centre.
• Bring awareness to your breath
• Be a witness to your own breath. Don’t try and control it.
OBSERVE ITS RYTHM AND RYTHMIC CHANGES.
Click READ MORE here to learn full Meditation
• Now bring awareness to your navel.
• Imagine that you’re breathing in & out through your NAVEL.
Feel your stomach and navel region go UP with each breath IN,
and DOWN with each breath OUT
Keeping eyes closed,
follow this UP and DOWN movement of your navel
• Do this for a minimum of 2 mins and maximum for as long as
your heart desires
• Keep witnessing/observing your breath
• NOW: Imagine that as you breathe in and out, a golden mist
or golden light is entering and exiting your body, THROUGH
YOUR NAVEL.
As it ENTERS, it brings with it freshness, vitality, rejuvination and
cosmic/pranic energy, healing you
As it EXITS, it takes with it, all the stress, tensions, stiffness and
negatives from your body.
• Keep this going for as long as possible/comforable/ or your
heart desires.
• Soon, this movement will become like the in and out or ebb
and flow movement of the tides at the sea shore.
• FEEL THIS FLOW/RYTHM as is syncronizes with your breath
• WHEN YOU WANT TO FINISH THE PRACTICE:
FEEL this ebb and flow through each and every part of your body
This flow of energy is strongest at your Palms and Navel.
• Bring your AWARENESS BACK TO YOUR BODY
• Return to normal breathing if you wish
• Still KEEPING EYES CLOSED: Try and visualize where you are
sitting and the space around you.
• Identify the part of the train in which your compartment is in
• BE AWARE OF THE MUSIC OR SOUND
• Now slowly open your eyes

END OF PRACTICE: This can be done for as long a duration as you want to.