The following is a very simple meditation technique you can learn in five minutes.
Make yourself comfortable, sitting upright, with a straight spine. With your eyes closed, look at the point midway between the eyebrows on your forehead.
Inhale slowly, counting to eight. Hold the breath for the same eight counts while concentrating your attention at the point between the eyebrows. Now exhale slowly to the same count of eight. Repeat three to six times.
After inhaling and exhaling completely, as the next breath comes in, mentally say Hong (rhymes with song). Then, as you exhale, mentally say Sau (rhymes with saw). Hong-Sau means “I am He” or “I am Spirit.” Make no attempt to control your breathing, just let its flow be completely natural. Try to feel that your breath itself is silently making the sounds of Hong and Sau. Initially try to feel the breath at the point where it enters the nostrils.
Be as attentive as possible. If you have difficulty feeling the breath, you can concentrate, for a while, on the breathing process itself, feeling your diaphragm and chest expanding and contracting.
Gradually as you become more calm, try to feel the breath higher and higher in the nose. Be sure that your gaze is kept steady at the point between the eyebrows throughout your practice. Don’t allow your eyes to follow the movement of the breath. If you find that your mind has wandered, simply bring it back to an awareness of the breath and the mantra.
Would You Like to Learn More?
The material offered above is a greatly abbreviated explanation of the Hong-Sau Technique of Concentration. The full instruction is available from The Ananda Course in Self-Realization.
In addition to Hong-Sau, The Ananda Course in Self-Realization contains other techniques for beginner, intermediate, and advanced meditation. All of them are scientifically proven to beneficially affect the brain, body, and spiritual development of the student.