Experiencing the pulsation of the Shakti –Spanda – turn your attention inward and scan your body. Where do you feel the currents of energy in your body now? How do you experience your inner energy? Do you notice it throbbing in particular areas of the body? Inner sensations like pressure, heat, hardness, softness, sounds, or lights? Notice them. Watch movements and changes in your experience.

Meditation on the heart and processing emotions– Bring your focus to your heart center. Breath in and out of this focal point. Bring an emotion into the heart space, hold it there and let it be surrounded by the heart energy. Expand your field of awareness while keeping the emotion focused at the heart. Feel the energy in the emotion with your expanded awareness. Then imagine an opening in the energy bundle and move through the opening. Keep doing this, noticing how your state shifts. You can also add the mantra with the emotion, letting the energy of the mantra begin to bread up or dissolve the heavy feeling.

Non-attachment (aparigraha) Meditation– Relax and focus on the sushumna Nadi along the center of the spine. Visualize a golden white light from the center of the Universe coming down into the crown of the head traveling down the sushumna Nadi down into the earth. With each breath in see the light growing brighter, with each breath out see it expand out around the spine. When the light is bright a stable, start making offerings to the divine light within. Offer anything that you would like to let go of attachment wise.

VB 43 – ‘With mouth slightly open, keep mind in the middle of the tongue. Or, as breath comes silently in, feel the sound ‘HH’. Keep the mind in the middle on the tongue with the mouth slightly open. The tongue has a center just in the middle which controls your thoughts. If you suddenly become aware and you focus on that, your thoughts will stop. Focus as if your whole mind has come to the tongue – just in the middle. If you can bring your total consciousness, your mind, to the center of the tongue, thinking stops. ORon the inhale feel the sound ‘HH’. Sooner or later you will feel that the sound is not being created only at the tongue, it is being created in the throat also. But then it is very, very inaudible. Start from the tongue; go on feeling it. You will hear it in the throat, then you will start hearing it in the heart. And when it reaches the heart, you have gone beyond mind.

VB 52 – ‘When eating or drinking, become the taste of food or drink, and be filled.’Go slow and be aware of the taste. And only when you go slowly can you be aware. Become the taste. When you feel sweetness, become that sweetness. And then it can be felt all over the body – not just in the mouth, not just on the tongue, it can be felt all over the body. Allow the sensation to ripple and spread all over you body. In this way your sensitivity can grow, and you can become more alive and more filled. Tantra says be alive, more alive, because life is God.

Blessing Meditation– This meditation technique is a variation of a traditional Buddhist meditation called Metta Meditation. The word “metta” is commonly translated in English as “loving-kindness”. This meditation offers an opportunity to offer yourself and those around you benevolence, good will, love, friendship and compassion. It provides the practitioner with the opportunity to “soak” into these qualities and send them to specific individuals and to the entire human community. It is profoundly healing when dealing with a conflict with another and it has the capacity to open our connection to all.

In this meditation four blessings or prayers are offered to different individuals. If the notion of blessings or prayers is uncomfortable to you, you may view this technique as wishing hopeful thoughts to another. It will produce the same positive results.

Sit in a comfortable position and close your eyes. Take a few deep, long inhalations and exhalations. Relax fully and become present in your body by following the breath.

Bring to mind a benefactor. This is someone in your life that has lovingly supported you, someone you have great appreciation and respect for. As you reflect on this person offer the following blessings one at a time. Start with the first and as you cycle through your breath repeat the blessing as many times as feels appropriate. When you are ready, move on to the next wish and repeat the request until you feel complete. Continue until you have offered all four blessings to your benefactor. Notice the feedback from your body, mind and heart as you offer these positive thoughts.

• May you be happy
• May you be healthy
• May you have peace of mind
• May you live your life with ease

Send these blessings to the following groups of people:

1. Send these to a benefactor. Someone who has helped you and even guided you.
2. Send them to a friend.
3. Send them to a neutral person may be someone you just met that you don’t have any particular feelings about
4. Send them to someone that you have a conflict with.
5. Send them to everyone everywhere