Meditation and Mantras - Prema Kriya Yoga

Hong So Meditation

The meditation initially taught in Yogananda's Kriya Yoga is called "Hong So Meditation." Hong So means "I am that, I am Spirit."

Instructions:

Sit in a comfortable position: you can sit on the floor with crossed legs, on a blanket and meditation cushion, or simply sit on a chair.

Keep your back straight, chin slightly down, and shoulders open and relaxed. Relax your abdomen with a slight inward and upward lift. Open your chest and heart wide and open your mind to infinity.

Close your eyes and keep them focused inward, in the central and upper region of the forehead, at the point between the eyebrows, or "kutashta," the eye of Krishna and Christ - imagine as if you wanted to look at the back of your head, in a relaxed and surrendered manner.

Bring your hands together at the center of your heart and begin the meditation with an initial prayer, in your own words, asking for guidance for your "sadhana" or spiritual practice. Invoke the great enlightened masters of Kriya Yoga and/or those from your own tradition or religion, or simply deeply feel the idea closest to your heart of what God means to you.

Chant the mantra "OM" if you wish, or any other mantra or devotional chants of your preference.

Then, place your hands on your knees or thighs, with the palms facing upward. If you like, you can join the tips of your index fingers and thumbs in "Gyan Mudra" (the gesture of wisdom).

Start breathing deeply through the nose, in a triangular rhythm, that is, inhaling from 7 to 12 times (counting 'om' or with each heartbeat), keeping the lungs filled with air for the same duration, and exhaling at an equal pace.

You can do this by mentally repeating the mantra "OM," following the energy rising in each chakra or energy center: as the air enters, mentally repeat 'om' in 'muladhara' (the area at the base of your spine), 'om' in 'svadhistana' (the sacral area), 'om' in 'manipura' (the lumbar region), 'om' in 'anahata' (the dorsal region), 'om' in 'vishuddha' (the cervical area), 'om' in the medulla oblongata, 'om' in 'ajna' (the Third Eye). Keep the lungs filled with air, vibrating 7 'oms' internally at your third eye, and then on the exhale, vibrate 'om' mentally again in each chakra starting from the third eye - ajna, down to muladhara at the base of the spine.

Do this for at least 5 to 10 breaths.

Then, relax the breath and begin repeating 'hong' with each natural and spontaneous inhalation, and the mantra 'so' as the air naturally leaves. Do not observe the body that breathes, but the breath itself, in a fluid manner.

Surrender and let the process unfold naturally.

Keep your gaze focused on "kutashta" or the eye of Christ, trying to perceive the few milliseconds that exist between the inhalation and exhalation, but particularly between the exhalation and inhalation, remaining in this state of freedom, absence of breath, or "kevala kumbhaka." Notice those moments of Pure consciousness when the breath almost spontaneously stops or even when it stops.

These sacred moments gradually increase, giving us a state of expanded consciousness, deep peace, and freedom.

Continue this technique for at least 5 minutes and gradually increase it to 10, 15, 20 minutes, or as long as you desire comfortably.

After experiencing the silent and peaceful state of Spirit, remain in the last few minutes in silent meditation without even repeating the mantra, simply being in the here and now, observing and immersing yourself in your own being, in a state of pure consciousness, pure Being, in "Turya."

Always conclude with a prayer of gratitude to the guides and Masters, and if you wish, repeat a "sankalpa" or Divine purpose (a project or something you want to develop internally that is positive, constructive, and possible), and also conclude with a prayer for those who need it most in this moment, sharing your happiness with every being and wishing the highest Good for all. Chant the mantra 'OM' at least 3 times, long and loud, sending forth this Great Love.

Maintain this wonderful sense of connection with the Divine throughout your daily actions.

Through meditation, we connect the little joy of the soul with the great joy of Spirit. Meditation should not be confused with ordinary concentration. Concentration consists of freeing attention from distractions and focusing on any thought that one may be affected by. Meditation is the special form of concentration in which attention is released from restlessness and focuses on God*. Consequently, meditation is the concentration used to know God - Yogananda.

Mantras and Devotional Chants

Mantra means: "Man" - Mind and "Tra" - "transcend, go beyond, project."

A mantra is a mental projection, spoken aloud or silently in the mind. It can be a word, a phrase, a syllable, or a sound, and it can be recited, sung, or repeated silently in the mind.

It is a technique to calm the mind and focus on the True Self, the Higher Self, the True Being, the Guru, or God.

Bhakti (devotion) is very important in the practice of yoga, and the recitation of mantras and meditation is an integral part of our Kriya sadhana (spiritual practice).

There are many mantras, and each has its own quality, rhythm, and effect... Every thought or feeling we have is on a vibratory frequency, and everything that is manifested begins with a vibration. So, everything that happens in our life depends on the vibration we deeply hold within.

By using mantras, we direct the mind toward a high/positive vibratory frequency.

For thousands of years, mystics, meditators, and yogis have used mantras for mental and spiritual transformation.