The Witness Protection Program A universal theme in meditation practices is developing the ability to connect to the part of your mind which is able simply to observe thoughts as they arise and dissolve, without getting caught up in a cycle of judging, analyzing, or reacting in any way. The techniques briefly highlighted here are valuable tools in becoming an observer or witness to your thoughts, feelings and emotions.
Antar Mouna - inner silence Stage 1 develops the awareness of external sensations and can be practiced in any position, anytime, anywhere. (For example while standing in line while shopping, or waiting at a stoplight in the car.) Listen and identify as many sounds as you can. Don't try to analyze, just acknowledge the sound and move on to the next. For example, in a store you may hear: child crying, cart rolling, gum wrapper crinkling, etc. Become aware of: The external sound (object) Your ear that hears the sound Yourself observing the sound (subject) Japa - repetition of a mantra This practice can also be done in any position, anytime, anywhere. For deeper meditation, sit upright - first finger and thumb connected (chin mudra). Maybe also fold back your tongue so the tip touches the soft palate (khechari mudra). - Relax, slowly inhale and exhale - as you inhale, silently repeat the sound "So" - as you exhale, silently repeat the sound "Hum" - Pause after the exhale - Repeat this cycle for as long as you like, synchronizing the mantra with the breath. With practice, the mantra will naturally repeat continuously, without effort. Bhramari pranayama  Bhramari means "bee". In this meditation, you will make a humming vibration as you exhale like the sound of a bee buzzing. Close your ears with your thumbs, gently place your first two fingers over your eyes, and maybe place your ring and pinkie fingers on your lips. Relax your body and keep your teeth slightly separated. - breathe slowly and deeply - make a soft humming sound as you exhale - hear the sound vibrating within your head - repeat making your exhales slow and controlled In stage 2 of this meditation, there is no humming - only listening to the inner sound. Exclude all external sounds - focus only on the awareness of the subtle inner sound. Kapalbhati pranayama 
Kapalbhati is an energizing breathing technique and is translated as "frontal brain bellowing". You energetically pulsate your exhalations. This energizes and purifies your mind. - sit comfortably, relax and close your eyes - breathe rapidly from the abdomen - forcefully contract the belly button to the spine as you exhale - the inhalation will take care of itself - repeat for a comfortable number of contractions - take in a deep inhalation - breathe all of the air out and hold your breath out for as long as you are comfortable - that completes one round Practice a couple of rounds and build up slowly. For more detail and advanced practices, check out: A Systematic Course in the Ancient Tantric Techniques of Yoga and Kria, by Swami Satyananda Saraswati and www.bigshakti.com "Learn to be calm and you will always be happy." Paramahansa Yogananda | 
