Sanatan Cultural Society

Sanatana Dharma – The Eternal Truth



In the Bhagavad Gita Sri Krishna says to Arjun the following:

Bg 6.13-14 — One should hold one’s body, neck and head erect in a straight line and stare steadily at the tip of the nose. Thus, with an unagitated, subdued mind, devoid of fear, completely free from sex life, one should meditate upon Me within the heart and make Me the ultimate goal of life.

Bg 6.15 — Thus practicing constant control of the body, mind and activities, the mystic transcendentalist, his mind regulated, attains to the kingdom of God [or the abode of Kṛṣṇa] by cessation of material existence.

Bg 6.17 — He who is regulated in his habits of eating, sleeping, recreation and work can mitigate all material pains by practicing the yoga system.

Bg 6.18 — When the yogī, by practice of yoga, disciplines his mental activities and becomes situated in transcendence – devoid of all material desires – he is said to be well established in yoga.

Bg 6.19 — As a lamp in a windless place does not waver, so the transcendentalist, whose mind is controlled, remains always steady in his meditation on the transcendent Self.

Bg 6.20-23 — In the stage of perfection called trance, or samādhi, one’s mind is completely restrained from material mental activities by practice of yoga. This perfection is characterized by one’s ability to see the Self by the pure mind and to relish and rejoice in the Self. In that joyous state, one is situated in boundless transcendental happiness, realized through transcendental senses. Established thus, one never departs from the truth, and upon gaining this he thinks there is no greater gain. Being situated in such a position, one is never shaken, even in the midst of greatest difficulty. This indeed is actual freedom from all miseries arising from material contact.


OMKAR MEDITATION – A step by step guide….

This practice should be done in fresh air with empty stomach i.e. after 3-4 hour of meals. Best time is during two and half hours before sun rise.

Process: In omkar therapy long deep breath is taken through nostrils and sound of Auuu…., Auuuuuu…., Auuuuuuuuuuum…. and AUM are chanted slowly with the outgoing breath and at the same time vibrations of this sound are directed towards important parts/organs of the body


Step 1:

  • Sit in Sukhasan (cross legged pose), Padmasan (Kamlasan/ lotus pose) or Vajrasan. If anyone finds difficulty in sitting in these postures he/she can sit on the chair by keeping feet on the floor or lie down in Shavasan i.e. face upside as shown below. Care should be taken that your body must remain disconnected from the earth/floor so that body energy can be saved from passing into the earth/floor. For this purpose some plastic mat and or woollen cloth which is bad conductor of electricity be used to sit on or lying down.

Step 2:

  • If sitting, keep the back and neck straight. Keeping neck straight close the eyes gently looking towards the earth and relax the eye-balls so that no tension is generated on the brain due to eyes. If lying, close the eyes gently.

Step 3

  • Keep both the hands in Gyan Mudra as shown below facing upwards on the knees with slight bend in the elbows if sitting, otherwise keep them at a distance of half foot from the body.
  • Gyan Mudra:-Touch tips of thumb and index finger in the manner that they make circle. Keep other three fingers straight.

Step 4:

  • Breathe-in deeply through nostrils and hold the breath within…
  • Open the mouth and chant. Auuuu……. slowly and gently
  • And let the vibrations of Auuuuu……. go to backbone upto the bottom.
  • Again breathe-in deeply and repeat the process 9 -10 times.

Step 5:

  • Breathe-in deeply through nostrils and hold the breath within.
  • Open mouth; chant Auuuuu…….and. this time let the vibrations go to the Navel
  • Repeat the same 9-10 times.

Step 6:

  • Breathe-in deeply through your nostrils and hold the breath within.
  • Open mouth, chant this time Auuuu……and let the vibrations reach to throat only.
  • Do this 9-10 times.

Step 7:

  • Breathe-in deeply through your nostrils and hold the breath within.
  • Open mouth, chant Auuummm……. and let the vibrations go to top of the nose.
  • Do this 4-5 times.

Step 8:

  • Breathe-in deeply through nostrils and hold the breath within.
  • Open the mouth, chant A…. U….M….but chant A… and U…. quickly and let the sound of M…. prolong along with sending vibrations to central point of eye brows.
  • Do this 4-5 times.

Step 9:

  • As in step 8 but let the vibration go to the middle of the forehead. Repeat this 4-5 times

Step 10:

  • As above, this time send the vibrations to top of the head.

Step 11:

  • As above, and send the vibrations to backside of the head.

Step 12:

  • Now lie down in Shavasan keeping eyes closed, suspend all the physical activities. Count down from 99 to 0 consciously (the reverse counting puts break to our thought process as numbers normally create no thought) and after that let the brain rest for 10-15 minutes. Only go on observing the happenings in the body.

Step 13:

  • Take 4-5 deep breaths and activate the whole body. Turn to left side and get up with help of right hand, sit in Sukhasan keeping your eyes closed. Rub your palms and put on your eyes gently and open the eyes. Now you may remove your hands from your face. Thank the nature with folded hands and start your daily routine happily.

This process can be made long or short by increasing/ decreasing points of vibrations and number of repetitions of Auuuuu…., Auuuum……, Auuuum……, or AUM….. As per availability of time. In case one feels headache/ heaviness in the head in the beginning one can give gap of 1-2 days.

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