These highly emotional and tense times require us to go to Gurmat Meditation techniques that lead to most of the famous feats of our glorious past.

We already know the amazing acts but how they did will remain a mystery until we start the practice ourselves.

This is Gurmat Meditation 101

ਸਾਸਿ ਗਿਰਾਸਿ (Saas Giras) Technique

I am no expert but I can definitely help you being the journey, clear some doubts.

What is the aim of your meditation?
Eventually this allows you to become a Gurmukh, get Mukti from Sansaar i.e not stuck in reincarnation cycle, finally meet your everything Akal Purakh Waheguru(in Sunn Samaadh https://twitter.com/zereraz/status/1352951322325078016?s=20) all depending on the Grace/Nadar/Kirpa

Normal mindfulness(secular) and most other meditations are capped, at best they give you momentary peace, this is totally different and talked about many times by our Gurus.

Here is Guru Arjan Dev’s description, notice the ਸਾਸਿ ਗਿਰਾਸਿ(Saas Giraas)

This is one is by Guru Raam Daas Ji

We have all read about the taking of lords name for 8 pehar, which sounds impossible as it’s basically all the time, we will get to those advanced stages later for now let’s discuss this simple technique given to us by our Gurus and Bhagats.

Try as you read, it's simple.

Preconditions:

ਗਾਵੈ ਕੋ ਵੇਖੈ ਹਾਦਰਾ ਹਦੂਰਿ ॥
gaavai ko vekhai haadharaa hadhoor ||
Some sing that He watches over us, face to face, ever-present.

1.) Know Akal Purakh as Hardra Hadoor, everywhere, closer than anything, you are doing the meditation with him & via the grace.

Otherwise you wouldn’t even be doing it, each breath comes from him.

2.) Generally being humble in front of Waheguru helps the meditation, something, someone so big, humility is the only response, we will only succeed with the help of Waheguru

ਸੁਣਿਆ ਮੰਨਿਆ ਮਨਿ ਕੀਤਾ ਭਾਉ ॥
suniaa ma(n)niaa man keetaa bhaau
Listening and believing with love and humility in your mind

3.) Do not use force in methods, it’s supposed to be done in super relaxed state, which eventually is to take you to near sleep like state, physically relax.

4.) You who is reading this is right now - the mind, you should be able to feel your “youness”/consciousness/self at the eyes are area. When I say focus or look, you should know I’m referring to the attention/focus/dhyaan of your mind.

5.) This is you trying to be a devotee, chanting the Naam, highest use of the priceless breath, gratitude, this is kamai, spiritual earning, cleaning the mind

ਅੰਤਰਗਤਿ ਤੀਰਥਿ ਮਲਿ ਨਾਉ ॥
a(n)taragat teerath mal naau ||
cleanse yourself with the Name, at the sacred shrine deep within

We will use Waheguru Gurmantar given to us

Starting position:
Relax body, sit in comfortable position, close your eyes, look at blackness/emptiness right in front of you, put the mind’s focus at the root of your nose(don’t move the eyes too much, just let the mind focus there)

Technique:
1.) Take a little breath in, Say Waah(what it sounds like) take rest of breath till the navel(let focus travel with the breath). Focus went from Waah at the root of nose to the belly button as the air goes down towards it.
(The why I’ll explain in another thread)

2.) Next part is quite simple, exhale and say Guru, letting the mind travel with breath, back to root

Note: You need to listen to your own voice, very imp. you can chant & your mind can think different things, you need to teach the mind to stay here, listen to your own chant

The focus started from the root of nose(between eyebrows), travelled with the breath till the navel and then goes back up to the root as you exhale, while you look right in front at the emptiness.
If thoughts come(!!), put focus back, listen to your chant, see the emptiness.

Modifications:
1.) You can use your inner voice & listen to it internally(you can listen to it as you inhale and exhale)
2.) You can do any activity, walking, listening, waiting, travelling, wherever you don’t need the full attention you can do this

& rest of attention on your task. This is kamai, you can’t get bored and this is cleaning of the mind where we learn how to control and work with it.

Some more Saas Giras bani, there are other techniques(saas saas), avasthas(ajapa jaap) we will discuss later

Guru Nanak Dev Ji

Guru Amar Daas Ji and Bhagat Kabeer Ji

The technique will eventually take you into Sehaj, relax and relive the stress. Try to do it before sleep as well.

This is kind of a make shift thread but should do the job, requested by/will be interested @VishalS99777615 @MultiversalBoy @firdausingh @NAVEENSEKHON_ @evsubr

*relieve