Isha Kriya is a simple, best free guided meditation taught by Sadhguru. This video provides guidelines from Sadhguru himself and one can experience this powerful spiritual process.
ISHA KRIYA INSTRUCTIONS
Sit in a crossed legged posture with spine comfortably ERECT. If needed use a back rest, but no head rest. Doing the Kriya facing EAST offers EXTRA BENEFITS. Keep your hands UPON YOUR THIGHS with your PALMS FACING UPWARDS. With your FACE SLIGHTLY UPTURNED, EYES CLOSED, keep a MILD FOCUS BETWEEN YOUR EYEBROWS.
This meditation will happen in THREE STAGES:
Stage 1: Inhale and exhale gently, slowly.
With each inhalation, mentally say to yourself “I AM NOT THE BODY”. The inhalation should last for the whole duration of that thought.
With each exhalation mentally say to yourself “I AM NOT EVEN THE MIND”. The exhalation should last for the whole duration of that thought.
Repeat this for 7 to 11 minutes.
STAGE 2: Utter the sound Ahhhhhhhhhhhhhaa SEVEN times with mouth WIDE OPEN, exhaling fully into each sound. The sound should come from JUST BELOW THE NAVEL. You need not utter it very loud, but loud enough to feel the vibration of the sound.
STAGE 3: Sit for 5 to 6 minutes with a slightly UPTURNED FACE and keep a mild focus between YOUR EYEBROWS.
The total time of this practice is between 12 to 18 minutes. You can sit longer if you wish.
Please note when you sit to do Isha Kriya, do not pay attention to the activity of the mind or body. Whatever is happening in your body or your mind just ignore it and simply sit back. Do not take a break in between as it will disturb the reorganization of energies that happens during the practice. The Kriya will yield maximum benefits if you do it for a minimum of 12 minutes each time. Do it twice a day for 48 days, considered as a full mandala or cycle or once a day for 90 days. Anyone can practice this Kriya and enjoy its benefits. Simply follow the instructions without making any changes. This is a simple, but very potent Kriya. You can remind yourself that “I AM NOT THE BODY, I AM NOT EVEN THE MIND” anytime during the day. It would be best to use the voice in the video as a support when doing the Kriya, however, you can also do it without using the voice support.
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My own experience: Before I got introduced into Isha Kriya, I was just hopping from one Guided Meditation to another but I simply was not satisfied with what I was doing. One day while browsing YouTube, I got to know about Sadhguru and from that day there was no turning back. I try my best to practice this meditation twice a day, and if not, at least once a day.