By Paramahansa Yogananda


1) Prayer


After you are established in the meditation posture, begin by offering God a prayer from your heart, expressing your devotion and asking His blessings on your meditation.


2) Tense and Relax to Remove All Stress


Inhale, tensing the whole body and clenching the fists.

Relax all the body parts at once and, as you do so, expel the breath through the mouth in a double exhalation, “huh, huh.”

Repeat this practice three to six times.


Then forget the breath. Let it flow in and out naturally, of its own accord, as in ordinary breathing.


3) Focus Attention at the Spiritual Eye


With the eyelids half closed (or completely closed, if this is more comfortable to you), look upward, focusing the gaze and the attention as though looking out through a point between the eyebrows. (A person deep in concentration often “knits” his brows at this spot.) Do not cross the eyes or strain them; the upward gaze comes naturally when one is relaxed and calmly concentrated.


4) Pray Deeply to God in the Language of Your Own Heart