The basic meditations are as follows:
A. Tuning (Talmel) Meditation: This helps in concentration, and helps to be within. Also helps in the equibalance between mind, body and self.
1. Sit in Dhyan position, eyes closed.
2. Visualize on the screen of your mon, mind, the serial numbers one by one. Count 1-20 initially and then 1-50 or 1-100. While counting, the digits must be visible to you. Act slow. Then do reverse counting.
3. Now multiply single digits, like, 2?5 etc. Multiply as on paper, without shortcut but on the screen of the mind. Once you are comfortable, multiply double digits, e.g., 25?25 etc. Once you are comfortable then, make the digits triple e.g., 123?123.
4. Open your eyes. You can check your answer by doing the sum on paper.
5. What did you feel? How did you feel? The digits were in the mind, stable, then they were leaving, you were trying to fix them. This helps in concentration and mental strength. During the process, how your thoughts were, where your thoughts were?
In fact at that time your other thoughts were disappeared. This is the importance of being, living in the present, living in the NOW. The thoughts live in the past or in the future.
With Dhyana, you will know the art of living in the NOW, and then you will start feeling the benefits, the concentration, and the comfort of your inner mind.
The mind may get tired, or dimmed due to work situations.
This art of meditation will teach you the art of freshness, being in the now, concentration etc.
B. Sound Meditation:
1. Sit in the Dhyana position, close your eyes.
2. With minute and aware mind, try listening all types of sounds identifying the source. Keep your body straight. Try to identify 5 types of sounds or more.
3. There can be sounds like that of a fan, AC, cooler, water lifting motors, music systems, TV. Then there can be sounds like, talking of people, children, vehicles, birds, animals, truncks of plants and trees, flowing water of fountains, springs, rivers, sea etc. Also try to perceive the sound of silence, stillness and motionlessness.
4. Open your eyes.