This is a realtime course of my experiences which I pass on to you here.
The first month was merely for you to get aquainted with the entire information on the SCK Page.
In the second month the practice starts by getting to know the process of meditation and slowly build up the exercise.
Easiest to choose a safe place and time when no one will disturb you and to switch of the phone, if possible the doorbell, and also your computer in order not to get any temptation to jump up.
a.) Sitting: Sit with a straight spine (either with legs crossed or sitting on a chair with feet flat on the ground)
A straight spine is not to pull up your shoulders, but to imagine that you are a string puppet which is pulled up by your head so that your spine is straight whilst your shoulders can relax. The neck is to be bent a a little only – not much. It is to be pressed onto the depression just as a spring is pressed with a little force.
b.) Exercising:
- Block off the right nostril with the right thumb. Inhale
slowly and deeply through the left nostril and hold the breath.
Mentally chant ‘Wahe Guru” once, while pumping the navel point 3 times with each repetition
(once on ”Waa”, once on ”hey”, and once on ”Guru”).
- Unblock the right nostril and use the right index or pinkie finger to block the left nostril.
Exhale slowly and deeply through the right nostril.
Next: Build this up to 16 repetitions within 2-3 weeks.
How to build up is: The next time you meditate do this twice,
the third time, three times etc… and by the 16th time meditating you should have build up your breath to be able to mentally chant 16 times “Wa-He-Guru” whilst pumping the belly as described above.
On the 17th time repeat this entire procedure (with all the 48 bely pumps (16x”Wa”+”He”+”Guru”) once,
on the next time twice, etc… until you are capable to do this entire procedure 7 times in a row without a break.
Since this only takes 1-3 minutes each time, you may now use this opportunity to get aquainted with the general process of meditation. So straight after this exercise…
c.) Now meditate a little bit:
Look at the watch before you sit and then just observe your breath and the incoming thoughts, but do not attach to any of them – just let them pass through you. Whenever a thought comes up don’t put oil into its flame by continuing to obsess about it, but let it pass and get back to it after this exercise.
When you feel impatient you may stop & take a look at your watch to see how big your patience is right now.
What you learn here is to let go of everything you attach to.
If you are bored, be grateful that it is still easy, because soon it will get really hard.
I also would recommend to research spirituality and read about Sodarshan Chakra Kriya, and download the free audios which I especially created to guide beginners and help advanced meditators to slow down their breath.
There are a few more articles in this blog – just surf through the tags or categories – and then read up in the web about meditation in general.
How long should I meditate?
Because patience is a real difficulty in the beginning there is a simple rule of thumb: If you would add a virtual second more each day you would meditate 1 minute more each 2 months and 2,5 hours after 25 years. Depending on your state of mind and aspiration you are likely to find your level somewhere in between.
Once you meditate more often you can try to meditate 3 minutes daily for 40 days every day.
Sodarshan Chakra Kriya 
Let me make the first step and lead by example by telling you how I did build up SCK:
I only had the written instructions, as you have – actually less than you – only the first part of the SCK description, and I instantly caught on to the idea to have found the highest Yoga Kriya and I also was fascinated about all its worldly & spiritual claims.
I tried to do the exercise and had tremendous difficulties being capable of holding my breath for the entire required 48 pumps. So I did as many repetitions of the “Wahe Guru” pumps as possible – maybe 10 or so, and then built up each time more. What I found very difficult was after completion and breathing out to instantly breath in through the left nostril again and to repeat the entire part.
First I was out of breath by the minimal 3 minutes, but within 2 weeks I accomplished to have built up SCK to the full 16 cycles of 3x “Wa”-“He”-“Guru”-pumps.
Once I was able to complete the 48 pumps it was as if I did have learned to ride a bicycle and I was technically able to meditate for as long as I wanted.
The only problem – until this day – was and is patience – the same issue all meditation practices have.
This is why I did recommend to you after the breathing training to also learn to sit still for a while.
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