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Wellbeing Meditation Technique

Posted by Agnieszka Czachowska from Sendzimir Foundation


Group size

1 – 500

Subgroup size

not relevant

Is participant experience relevant?

It's okay if participants haven't seen the inside of a classroom in years.

Physical trust needed

Mental trust needed



10 minutes – 30 minutes

Experience level of the facilitator

self explanatory, no experience needed

Number of facilitators

0 - 1

Location requirements

Setting up your meditation area:
Choose a place where you can sit quietly and undisturbed for about 10 minutes. It is important to sit comfortably, so this may mean you sit on a chair (preferably with a firm back – try not to sit on a sofa). You do not have to sit on the floor in a cross-legged position in order to meditate, but if this is comfortable for you then by all means sit that way. When you are ready to begin meditating, remove your shoes – to give you a connection with the earth and allow your feet to relax. Safely secure a candle in a holder. Incense, flowers and appropriate music can all contribute to creating an atmosphere conducive to meditation.


Level of activation


Woo-Woo Level – How touchy-feely is this method?

From 1.Rationalist-Materialist “No feelings here, folks.” to 5.Esoteric-Shamanic Bleeding Heart:


Innovation Phases:

3 Fostering New Perspectives & Ways of Thinking

Method Category:

Mindfulness & meditation


This technique has the power to completely and totally relax your mind and body while energising it, leaving you in a state where you are able to do anything and everything. Sahaja Yoga or “spontaneous union with one’s self,” was created by Shri Mataji Nirmala Devi in 1970 to bring self-realization to the masses through meditation. This method transforms human awareness through techniques that promote a more moral, united, integrated, and balanced self. Practitioners claim that hundreds of thousands of people in over ninety countries have experienced the transformation of becoming more peaceful and joyous in life through Sahaja Yoga.


Sahaja Yoga Meditation, Self-realization technique



Sahaja Yoga provides the conscious awareness of subtle energy found in the body through true meditation. It is a natural awakening that has measurable beneficial effects on the body’s well-being without side effects, special exercises, chanting, or mantras. As Sahaja Yoga has become more popular around the world, it has proven to be effective in people's lives everywhere, regardless of age, sexual orientation, occupation, race, colour, or creed.


Sahaja Yoga is a method of meditation. It was created by Shri Mataji Nirmala Devi in 1970 and has since spread all around the world.



PREPARATION (excluding materials)

The following technique is a basic exercise for reaching the state of meditation which is known as thoughtless awareness. This technique is very useful for training the mind and going beyond it.

1 Prepare for self-realization

1. Find a comfortable place to sit down with little distraction. During the experience, your left hand will remain on your left lap with your palm facing up.
2. Your right palm will be used to touch certain parts of your body on the left side.
3. As you make the motions, keep your eyes closed during the entire experience so that you can keep your attention “inside.”
4. It is recommended that you take your shoes off since Mother Earth drains all negative energy through the feet.
In practising the following meditation, you will find that there are affirmations to repeat to yourself. Each affirmation is directed to the energy of meditation, which exists in all of us. Even if you are not used to affirmations, I encourage you to incorporate these affirmations even if for the first few times you just need to take it on faith .


Place right hand: on the left side of your lower stomach, just above the left hip
Affirm:I am the pure knowledge or Give me the true knowledge about myself
Tip: Take a few breaths to help bring your attention inside

Place right hand: on the left side of your upper stomach, just below ribs
Affirm: I am my own master or Make me my own master
Tip: Press a little more firmly here

Place right hand: on the heart, a little to the left of the breastbone
Affirm: I am the spirit or I am the self or I am pure awareness
Tip: Take a few relaxing breaths

Place right hand: on the left shoulder, where the shoulder joins the neck (gently turn your head only a little to the right) - see drawing
Affirm: I am not guilty at all
Tip: Say this as many times as you need; say it sincerely as it is important to permit ourselves to recover and grow from our mistakes. The spirit cannot be guilty, so without thinking of any specifics, just let go of all residual guilt. When you are ready, continue on to the next position.

Place right hand: flat on the forehead, gently grasping the temples, leaning your head forward a little into your hand
Affirm: I forgive. I forgive everyone and I forgive myself
Tip:Say this from your heart, without thinking of any particular incident or person – feel the release of forgiveness

Place right hand: on the back of the head, in line with your eyes. Lean the head back a little into your hand
Affirm: Please forgive me for any mistakes I have made knowingly or unknowingly or For whatever I have done against myself, please forgive me
Tip: Don t think of any specific issues, just let it go. Relax

Place right hand: on top of the head, halfway between hairline and crown. Stretch your fingers up a little, lightly pressing your palm onto the head, gently rub the head in a clockwise direction
Affirm: Please give me the experience of mental silence / self-realisation / the experience of true meditation
Tip: Slowly raise your right hand about 10cm above the head and allow your attention to follow it. With your hand there, you may feel a cool or possibly warm sensation on the palm. It can be useful to focus on this sensation, if you wish

Return your hand to your lap so that both hands are resting there with palms facing upwards, fingers a little outstretched. Gently maintain your attention at/above the top of your head.
Tip: Sit quietly, with eyes closed and enjoy the peace. If thoughts fail to settle or become intrusive, use the thought stopping sequence over the page


After you completed the meditation, take a moment to absorb your environment and to experience your feelings. By the time you finish, your feelings should be relaxed and your thoughts should have disappeared.
This is considered the first step of meditation, or “thoughtless awareness,” when you were completely cognizant without thought, in a pure state of peaceful consciousness.



http://www.wikihow.com/Meditate-in-Sahaja-Yoga http://www.sahajayoga.org/worldwidecontacts/default.asp http://www.onlinemeditation.org/

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