Common steps and sub-activities
Soham and Transcendental meditation
Soham Meditation (SM) and TM [extracted from Vimal, R. L. P. (2012). Scientific Hinduism: Bringing Science and Hinduism Closer]
Follow the technique(s) that suits you the best. One of the main goals of meditation is to silence thoughts. In 3-4 hrs, if you are successful in silencing your thoughts, you will have out-of-body experience (OBE).
As thoughts decrease, OBEs becomes stronger, meaning a feeling of leaving body further and further, first near your brain-body, then in the room, then out of room, then further distance to your town, your country, then whole world to whole universe. ……. It is possible that you will get information thru hypothetical unknown 6th sense; so it may be possible to ‘know’ what others are doing or thinking. It will also activate your pleasure centers and visual system in the brain and experience bliss/ānanda and pleasant light. You may not feel mundane sufferings even if there are present because the strength of bliss is much higher than your pain/suffering. Slowly, you will acquire godly virtues, such as unconditional love, humility, and compassion for all.
1. Soham Meditation (SM)
Sit comfortably without pain; chair is fine with upright back.
Mentally say ‘SO’ (or HAM) during inhale and ‘HAM’ (or SO) during exhale; Soham = So+ham = sah+anham = I am That = I am Brahman. Focus on mantra synchronized with breathing without thinking anything.
Listen 8 min guided meditation with So-Ham/Sooooooo-Hummmmmm mantra: https://www.youtube.com/watch?v=JKNzaWGm0o8
2 TM (Transcendental Meditation of Maharishi Mahesh yogi)
The following are the three-step relaxation method:
(1) Sit down comfortably (preferably lotus posture; if it gives pain then you can use chair) or supine position (lying with the face up) or lying on left or right side is also fine
(2) Close the eyes and repeat any (preferably meaningless) word. The word ‘OM’ (or whatever you like) works fine for some.
(3) If thoughts come, ignore them, do not fight with them, but let them go away. Do not concentrate; just try to repeat the selected word. You will enter into relaxation type sleep (yoga-nidra, yoga sleep, your head will go down) in 10-15 min and then you will be awake. Repeat the step-3 for 30 minutes twice a day or anytime you feel tired, anxious, or cannot fall sleep.