Meditations for Vishuddhi Chakra

Sit comfortably and erect, and relax your body. (If you are unable to sit comfortably on the floor
then sit in a chair.) Close your eyes. Feel yourself happy, relaxed and free.

Inhale and exhale deeply a few times, and through this deepen the relaxation more and more.

Do not concentrate; remain without imagination. Be conscious only of yourself, and say to
yourself: I want to relax completely.

Relax the jaw, the lips, eyelids, forehead and cheeks. Try to relax your face muscles completely.

Relax the shoulders, arms and hands.

Relax the back muscles, abdominal muscles, legs and feet.

Relax the whole body from the toes to the head, and from the head to the toes.

Now direct your attention to the centre of the chest, the Anhata Chakra. Remain completely
relaxed.

Analyse your thoughts without condemning anything. Be totally conscious of your thoughts;
observe their coming and going; push nothing away and hold onto nothing.

Relax the whole body relax relax.

Now direct your consciousness to the process of breathing. Feel the breath flowing in and out.
Allow your breath to flow freely.

Now place the index and middle fingers of the right hand at the base of the throat between the
collarbones. With this do not exert any pressure (If the arm becomes tired you can change
hands).

Relax the head and the neck. Do not look upward behind your closed eyes rather look slightly
down as if you were reading a book. Remain completely quiet, without expectations. Merely
observe, and let come what comes.

Breathe a little deeper than normal and observe your breathing. Feel the warmth of your fingers
and the whole body.

Now immerse yourself in your inner space and visualise your present life up until now as if it
were a film running. Be honest and follow mentally the course of events. Each image, each
recollection should arouse exactly the same feeling as when you actually experienced the
situation.

This exercise arouses painful, but also beautiful, feelings within us. Allow it to be as it is and
simply observe everything.

Go back as far as you can remember. Generally the negative experiences rise first into the
consciousness. Continue on unwaveringly. Remember, feel and experience the pain,
disappointments and fears of that time again with full consciousness. From what have you
suffered? Today, yesterday, the day before yesterday, last week, over the last month. You can
either go backwards from the present time into the past, or progress from your childhood up to
the present day. Many insignificant events pass through the mind, but suddenly there is a point

at which you falter. Stay there with full awareness and dive deeper. Experience the events again
clearly.

Feel that you are not alone. God and your Master are there and hold your hand. Do not be afraid,
you are protected and accompanied.

Go deeply within and experience that from which you have suffered.

After you have performed this exercise for about 15 minutes, place your hands on your knees,
bend forward slightly and press the chin against the sternum (Jlandhara Bandha).

Feel the breath flowing through your throat.

Return your consciousness to the experience you have been dealing with.

With the inhalation imagine that you received that which you needed at that time (care, comfort,
help, love .)

With the exhalation release everything that caused you pain at that time.

Exhale the dark and painful memories and inhale light, happiness and liberating feelings.

Release the painful experiences, because to give freedom means to attain freedom.

Perform this exercise for about 15 minutes.

Then slowly raise the head and remain sitting relaxed.

Let the practice continue to have an effect and observe your inner world. The time has passed,
but the feelings and injuries from earlier times are still always deep within you. Hold nothing
back; look within yourself without fear. Try to understand your life. Why was I born? What
should I achieve in this life? What is my lifes work, my Dharma? Through concentration on the
Vishuddhi Chakra the answers to these questions open for you.

Meditation 2

Sit in a comfortable, upright meditation pose.

Perform Jlandhara Bandha (see above) and at the same time roll the tongue backwards so that
it touches the soft part of the palate (Khechar Mudr). Breathe a little deeper than normal.

Connect the inhalation with the Mantra SO and the exhalation with the Mantra HAM. SO HAM
means That am I, I am that.

If the position of the tongue becomes uncomfortable relax it for a while and then again assume
Khechar Mudr.

Continue to repeat the Mantra SO HAM. Your body remains completely relaxed.

Now ask yourself inwardly what desires and illusions remain unfulfilled in your life. What
injuries and disappointments do you permanently carry within you? Do the feelings of loneliness
and sorrow exist within you? What do you want? What are you seeking?

On the other hand be aware of what joy, beauty, peace, happiness, harmony, balance, warmth
and security exist within your inner Self.

Have you found what you are looking for? Do you know where you belong?

Analyse yourself; be an observer of your inner world. Allow everything to come. By the power of
your breath in the Vishuddhi Chakra and the Mantra you purify all thoughts and emotions.

After about 10 minutes release Jlandhara Bandha and relax the Vishuddhi Chakra.

Leave your eyes closed. Relax your abdomen, shoulders, arms and jaw and dive anew into the
inner field of your life.

Discover your inner reality. Do not run away or evade the issue. How long have you been trying
to escape from your inner truth?

Be clear, honest and open with yourself. There is certainly a solution to anything unpleasant you
push aside. And, for sure, there is also a possibility that beautiful and happy feelings can unfold
within you and you can transfer these to others.

Inhale and exhale deeply.

Sing OM three times and the Peace Mantra SHNTIH SHNTIH SHNTIH.

Rub the palms of your hands together, place your hands on your face and warm your eyes and
face muscles.

Open your eyes, fold your hands in front of your chest and bend forward until your forehead
touches the floor.

Meditation 3

Sit in a comfortable meditation position. Close your eyes and slowly withdraw from the outer
world.

Do not concentrate or have any expectations. Relax. Feel you are protected, safe and well.

Now direct your attention to your body. Be conscious of your mental and physical presence in
the room. Remain here and simply be an observer. Do not allow yourself to be carried away by
your thoughts.

Feel your whole body from the toes to the top of the head, and from the head to the toes. Be
aware of the motionlessness of your body. Relax.

Now direct your attention to the process of breathing. Allow the breath to flow completely
naturally. Be aware of each inhalation and exhalation. Feel the breath flowing through the nose
and the throat.

Feel happy that you are able to breathe freely. Visualise the breath as a fine thread of light a
thread of divine energy. a ray of light that leads you to your source. In the breath flows the
energy of the Divine Mother who nourishes your soul. Through your breath you are constantly
connected to God on the physical level. You inhale fresh energy and vitality and exhale used
energy and toxic substances.

Expand your consciousness into infinity. See your inner space filled with rays or sparks of light.
These rays and sparks of cosmic energy (Prna Shakti) are constantly drawn into your heart
centre.

Your breath is now slightly deeper than normal. You inhale and exhale rays of light. You are the
centre through which the light of life flows without interruption.

Your inner world exists in the space of your heart (Hridayksha). Here is the world of your
feelings, here your past and present consciousness meet in order to prepare the path for the
future.

How do you wish your future to be? Where do you want to go? What have you done towards this
up until now?

Now allow your consciousness to rise from the Anhata Chakra to the Vishuddhi Chakra. Place
the index, middle and ring fingers softly between the collarbones, where the throat begins. Bend
your head forward slightly and feel how the energy, the light, streams into the Vishuddhi Charka
and continues to flow into infinity.

Your inner space is infinite. You begin to free yourself. This disengagement can be experienced
as pleasant, but also as unpleasant and painful. Sometimes we experience it as beneficial, but
sometimes as loss and painful renunciation. Why does renunciation often make us unhappy?
Because we are unable to let go. It is our attachment that creates the unhappiness and pain.
However, where beautiful and positive feelings of love, devotion and clarity prevail, there flows
bliss nanda.

In your inner space experience the purification of the Vishuddhi Chakra. Lie your whole palm on
your chest. Visualise your hand radiating divine power and love. It protects you and gives you
inner warmth. The radiation of your hand has an activating influence on the Vishuddhi Chakra
and at the same time quietens the emotions in the Anhata Chakra. Do not allow yourself to be
swept away by the emotions, but experience them with full consciousness. Feel the touch and
warmth of your hand and allow the energy to flow into you.

Be honest with yourself and examine the problems that are now confronting you. Try to gain
clarity about it, about what disturbs you, and about what you are able to change in your life. Do
not run away, but stay in your inner space. Everything that happens is within you and the
solution for your problems you will also find within yourself.

Continue this exercise for about 15 minutes.

Feel yourself totally free and pure. Inhale and exhale purity and feel how the entire atmosphere
around you is purified.

Now come slowly into contact with the outer world again. Inhale and exhale deeply once, and
move your body.

Then sit on your heels and come into Shashanksana, inhaling as you stretch your arms above
your head and exhaling as you bend the body forward until the arms and head touch the floor.
Continue to breathe normally and remain in this position for as long as is comfortable for you.
This sana calms the mind and helps clarify the thoughts.