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://t.co/yYrgRL5VnH) 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)