*Recommended Yogic Meditations

*Do not begin this or any exercise/meditation program
without first consulting your physician

Dr. Levinson's meditation training is the product of his training and education by Kundalini Yoga Master, Yogi Bhajan. These meditations are based upon his teachings.

Meditation to Deep Connection to Spirit (demonstrated on the program "Ten Years Younger") more Meditation for a Scattered Mind more Heartbeat Meditation more Meditation to Regain Youth more Deep Meditation into Thoughtlessness more Healing Meditation for Depression more Meditation to Reconstitute Yourself more Meditation for Longevity and Freedom from Disease more Meditation to Keep Up with Your Children more Translation of Mantras more more   more

Meditation for Deep Connection to Spirit

Sit comfortably with your upper arms at your sides. Bend your elbows, raising your hands toward your chest and bringing them in toward your mid-line with the left hand on the bottom and the right hand on the top.  The angle of the forearm is at a 45 degree angle with the body and the hands cross each other at a 90 degree angle. The right hand rests on the left, then lower the left thumb over the right palm and the right thumb crosses over the left thumb (both thumbs are aligned with their corresponding fingers).

The breath cycle is very specific. Inhale and exhale through the nose, then inhale and exhale through the mouth.  Next, inhale through the nose and exhale through the mouth. Then inhale through the mouth and exhale through the nose. Continue with this pattern sequentially. Nose, Nose. Mouth, Mouth. Nose, Mouth. Mouth, Nose. Eyes are focused at the tip of the nose.

Continue with this pattern for seven minutes. It is possible that the hands and face may tingle, you may feel a surge of energy at your “third eye”. …. Keep going.

To finish:  Inhale deeply and hold the breath for fifteen seconds focusing at the “third eye” point and then exhale with a “Cannon Breath” (make the lips into a small “o” and powerfully exhale with the intensity of a fired cannon ball.  Repeat twice more and then relax.

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Meditation for a Scattered Mind

Sit comfortably resting the wrists on the knees and the hands in Gyan Mudra (the index fingertip touches the tip of the thumb). Eyes are closed. Pucker the lips so that as you inhale, the mouth makes a whistling sound and exhale through a relaxed mouth. Meditate on the sound vibration of the whistle.

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Heartbeat Meditation

Sitting comfortably, place all four fingertips of the right hand on the “pulse point” on the inside wrist along the ulna bone (which is long bone of the forearm that is on the same side as the thumb). Feel the pulse with each fingertip at the same time and with each beat of the pulse, mentally chant one syllable of the mantra “Sa, Ta, Na, Ma” which means “Infinity, Life, Death, Rebirth”. 

This meditation brings inner harmony to balance any outer disharmony as it cleanses and purifies the mind.

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Breath Meditation to Regain Youth

Sitting cross-legged, the palms and fingers of both hands are together in “prayer pose”. The hands do not touch the chest. The forearms press on the ribcage at the level of the diaphragm. Eyes are focused at the tip of the nose. With the mouth slightly opened breath onto the tip of the tongue (which is in the mouth). Inhale four parts and exhale four parts while mentally chanting the mantra “Wahe Guru”, which means “indescribable ecstasy,” with each segment of the breath.

Recommended duration of the meditation is five minutes. It strengthens the glandular system as it purifies the blood. The time can be built up to an hour by practicing for five minutes followed by five minutes of rest and then repeating.

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Deep Meditation Into Thoughtlessness

Sit cross-legged with a straight spine with the hands in "Buddha Mudra" (right hand resting in the left, palms up with the thumb pads touching - position is reversed for women). Close your eyes. Let there be no tension in the body at all, "let it go". Mentally watch the tension leave every part of your body and then let your body go as well. Now, look to your "Third Eye" and mentally beam in a monotone the mantra "Wahe Guru" but project it in four distinct parts -- "Wha", "Hey", "Gu", "Ru". The mantra means ecstasy beyond words.

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Healing Meditation for Depression  

Sit cross-legged with a straight spine. Place your hands back to back with the fingers pointing away from the body and the thumbs pointing down toward the ground. The hands are at a level between the throat and the heart at your mid-line. Bring your wrists toward you until they are six inches away from the body and the forearems are parallel to the ground. Maintain tension in the back of the hands. Your eyes are nine-tenths closeds and focused on the tip of the nose or the upper lip.

Inhale deeply and chant "Wahe Guru" sixteen times in one breath (this will take approximately 20 seconds). Begin by continuing for 11 minutes and build up to 31 minutes daily. As you do the meditation feel fluid flowing from the base of the spine to the top of the head.   

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Meditation to Reconstitute Yourself  

Sit cross-legged with a straight spine with your elbows at your sides and your forearms parallel to the ground and each other. The palms face in toward one another with your fingers bent at the knuckle and the fingertips touching the "pads" at the base of the fingers. Eyes closed. Roll the thumbs in a complete circle without moving the hands. The breath will regulate itself. Continue for 3- 5 minutes.    

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Meditation for Longevity and Freedom from Disease

Sit cross-legged with a straight spine with the hands in "Buddha Mudra" (right hand resting in the left, palms up with the thumb pads touching and pointing forward- position is reversed for women with the hands left over right) with the edge of the palms at the base of the sternum (i.e. the breastbone). Close your eyes.

Inhale in six equal parts and with each segment mentally chant the mantra "Sat Nam". On the exhale, softly say aloud "Wahe Guru". Continue for 11 minutes and slowly build up to 22 minutes over time. If during the course of the meditation you feel weak - lie down and sleep for a few minutes.

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Meditation to Keep Up with your Children  

Sit cross-legged with a straight spine and the chin in towards the chest with the neck straight. Toiuch the tip of the thumb to the index finger, while the other finger rest at the bottom of the palm.  Focus your eyes at the top of the head (solar center). Inhale mentally chanting "Saa Taa" as you focus at the solar center. Exhale while silently chanting "Naa Maa" as you project out of the top of your head mentally.  Continue for 31 minutes.

Next bring the the chin up and chant the following mantra rapidly and rhythmically in a monotone, "Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Sat Nam, Wahe Guru". Inhale deeply to finish, hold the breath briefly and then exhale and relax.

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Sat Nam - "Truth is my essense"

Wahe Guru - "Indescribable ecstasy or wisdom"

Sa Ta Na Ma - "Existence, Life, Death, Rebirth"

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