This is a very easy meditation to feel the connection with ourselves. To achieve Self-Realization is something Yogi's have strived their whole lives meditating in caves to achieve, but with this meditation we can achieve it in a matter of days. We are all spiritual people, but knowing how to connect is something we can learn. This meditation is taught by Shri Mataji Nirmala Devi who has worked her whole life to transform the whole world.
Learn that inside all of us we have a spiritual energy which loves us very much and is like our own mother. We will be asking her for the connection to ourselves.
Take off your shoes and sit comfortably in a chair, with your feet flat on the ground, not touching each other.
Put your left hand on your lap or leg with your palm facing up.
Put your right hand on the left side of your heart, covering the pectoral. Ask inside "Mother, am I the pure eternal spirit?" (name any power/deity you feel comfortable with) Repeat 3x.
Take your right hand and place it one hand-width down, level with your solar-plexus but still on the left side of your chest. Ask inside, "Mother, am I my own Master?" Repeat 3x.
Take your right hand and place it one hand-width down, just above your hip. Say inside, "Mother, please give me Pure Knowledge." Repeat 6x.
Move your right hand back up one hand-width, and say inside, full of belief, "Mother, I AM my own Master!" Repeat 10x.
Move your right hand back up one hand-width so it is level with your heart again, and say inside full of belief, "Mother I AM the Spirit!" Repeat 12x.
Turn your head all the way to the right and place your right hand on the left side of your neck/shoulder and say inside, "Mother, I am guiltless." Repeat 16x.
Put your right hand on your forehead, fingers together, and squeeze your temples (even if your fingers don't reach try to squeeze) Say sincerely from your heart, "Mother, I forgive everyone." Repeat as many times as necessary until you feel you forgive everyone, generally. Don't think of individuals you need to forgive.
We also ask forgiveness from the divine power. All we have to do is ask. So take your right hand and put it on the back of your head & tilt your head back. Ask from your heart, "Mother, If I have done anything wrong, please forgive me." Again, repeat as many times as you need to.
Now when you are ready take your right hand and put the center of your palm on very top of your head. Spread your fingers wide, and face them backward, so they are going down the back of your head. Push down with some pressure and as you rotate clockwise (to the left and down) ask from your heart, "Mother, please give me the connection to my true self and let me feel that within myself, or (Mother, please give me my Self-Realization)." Repeat 7x.
Take down your hand and let it rest on your lap with the palm facing up. Now close your eyes and sit for as long as you like.
Sources:
http://www.wikihow.com/Meditate-in-Sahaja-Yoga
