Meditation – I am One with the Self of All

A guided meditation practice session recently led by the Warden of Shanti Sadan and streamed live on-line.

This is the main set of practices we will be doing together at Shanti Sadan for the time being.

It is one of a selection of meditation practices available on this site.

You are invited to take up the practices.

There are two versions:
– The first is the whole session with full guidance and an introduction including an explanation of why meditation on the non-dual truth is needed. It is warmly recommended to watch this version at least once.
– There is also a shortened version that could be followed regularly for our own daily practice.


This is the full version – best to watch this at least once! (39 minutes)


This is a shortened version to be followed regularly for our own practice (20 minutes)


You may like to read more about learning to meditate and taking up regular practice.

If you have any thoughts or questions about the practices, you are welcome to be in contact.


Summary of the Practices

1. Inner preparation

Repeat to yourself these words:
O my mind, You are like a wave in the sea of Reality.
Be calm, be still. This is the way to knowledge and well-being.

Repeat these words to yourself a few times, and focus on their meaning. [About one minute]

More on the preparation for meditation


2. Breathing practice

Breath a little more slowly and deeply than usual.
If possible, breathe through the nose.
Be aware of your breathing and try to make the in and out breaths the same length.
As you breathe in, feel that the breath is being drawn up, as it were, from the region of the navel, to the point between the eyebrows.
Hear the sound of the breath, entering the body.
If possible, after the in-breath, pause for a moment with the attention on the forehead,
Then breath out consciously, bringing the attention back to the region of the navel, hearing the sound of the breath passing out of the body.
And after each out-breath, pause for a moment, with the attention at the region of the navel, before breathing in again. [Five minutes]


3. Visualisation

The visualisation is in three parts.

First, visualise yourself, from the outside, as it were.
Try to see yourself sitting as you are now.
Just look at yourself, as you might look at any other person.
You are an on-looker, seeing this person in front of you .
If distracting thoughts come along, as soon as you notice, come back to the image of yourself.
[Two minutes]

Next, visualise yourself with a bright light shining from your forehead.
See yourself and a bright light shining from the forehead, in all directions.
Again, if the attention wanders, bring it back, gently and firmly to the sight of yourself and the bright light shining from the forehead in all directions.
[Two minutes]

The final part of the visualisation is to see the light becoming brighter and brighter so that everything else disappears in that light.
See the light spreading in all directions becoming brighter and brighter until nothing else is visible.
[Two minutes]


4. Meditation on a text


Repeat the text to yourself a few times until you have the main idea in focus, then try to keep your attention on that.
If the mind wanders off, when you become aware of this, calmly go back to the text and its meaning.
Absorb your attention in the great truth expressed in the text.
[Six minutes.]

More about meditating on a text


5. Closing offering
Extend thoughts of unconditional goodwill to all. [One minute]


More recordings of meditation practices are here.