Step by Step Kriya Yoga Technique

 

KRIYA YOGA: STEP-BY-STEP PRACTICE LIST

1. Basic Mantra Meditation

1. Sit up straight and comfortably; let your body relax but keep your head and neck erect.

2. Let your breath flow naturally—do not force it.

3. Bring all attention to the breath.

4. Mentally chant "so" on the inhale, "hum" on the exhale.

5. Hear each syllable inside; imagine them vibrating within you.

6. Let your awareness move more inward with each cycle.

7. If thoughts arise, gently return to noticing the breath and mantra.

8. When you feel inner peace sets in, ignore the mantra and sit with the peace.

9. If distracted, resume the process.

2. Inner Light and Sound Contemplation

1. Sit in a meditation posture, in a quiet place with low light.

2. Take a few deep breaths and relax more on each exhale.

3. Focus your attention between your eyebrows and the crown.

4. With eyes closed, gaze into the darkness behind your lids, lifting your gaze slightly as if looking at the top of a distant mountain.

5. Listen for an inner sound (hum, ringing, or constant tone).

6. If the sound changes or you hear new sounds, follow them deeper.

7. Allow your awareness and small sense of “self” to dissolve into the sound.

8. At the same time, notice if you see lights or geometric patterns at your spiritual eye; let them draw your focus inward.

9. Continue as long as comfortable.

3. Chanting Through the Chakras

1. Sit upright for meditation.

2. Bring attention to the base of the spine—a few breaths—mentally chant "Lum."

3. Move awareness to the sacrum—mentally chant "Vum."

4. Move to the navel—mentally chant "Rum."

5. Heart (between shoulder blades)—mentally chant "Yum."

6. Throat (back of neck)—mentally chant "Hum."

7. Third eye (between eyebrows)—mentally chant "Om."

8. Crown (higher brain)—mentally chant "Bum."

9. After reaching the crown, descend back down chakra-by-chakra using the same mantras.

10. Repeat this up-and-down sequence two or three times, ending with your attention at the crown.

4. Sushumna Breathing

1. Meditate as usual until calm and focused.

2. Place your attention on the spine, base to crown; imagine it as a hollow tube.

3. Breathe slightly deeper than normal, relaxed.

4. On inhalation, imagine/feel life force moving up the hollow tube to the crown.

5. Hold the breath briefly, with awareness at the crown.

6. Exhale gently, noticing the current/energy descend down the spine.

7. After the final inhalation/exhalation, keep awareness and energy at the crown for silent sitting.

5. Life Force Arousal Technique

A. Maha Mudra Variation

1. Sit with both legs extended.

2. Bend left leg, so your left heel is under your perineum; right leg remains extended.

3. Bend right knee, pull it to your chest, hold shin with both hands; right foot flat in front.

4. Inhale deeply, exhale, and relax.

5. Gently tighten perineum/anal/genital muscles and pull abdomen inward and upward.

6. Inhale, visualizing life force moving up the spine to the crown and spiritual eye.

7. Lower chin to chest, gently tense the throat, and extend right leg forward.

8. Bend forward, grasp extended foot/calf, and stretch the spine, still holding breath.

9. Release foot/leg, return upright, lift chin, relax throat and perineum, exhale, and feel energy descend the spine.

10. Repeat steps 2–9 with the other leg.

11. Extend both legs; repeat steps 4–9.

12. Sit in your regular meditation posture.

B. Simplified Variation

1. Sit in meditation; focus on the spiritual eye.

2. Inhale gently and deeply, exhale, and relax.

3. Gently tighten perineum, draw abdomen in and up.

4. Inhale, feeling life force rise from the base to behind the navel (third chakra).

5. Lower chin to chest, gently tense throat, keeping attention at navel.

6. Relax, lift head, release perineum and throat, exhale, imagine energy descending.

7. Repeat steps 2–6 for 3–4 times.

8. After final round, sit quietly for a few minutes.

6. Kriya Pranayama

1. Sit upright in meditation posture.

2. Focus on spiritual eye (between eyebrows), brain, and spine; softly gaze upward with closed eyes.

3. Inhale deeply and exhale, relaxing.

4. Open mouth about 1 cm; inhale slowly, deeply, and gently through the mouth, gently tensing the throat so you feel the air cool the back of your throat and hear a soft breath (like ujjayi through the mouth).

5. As you inhale, feel or imagine life force rising up the spine to the crown/spiritual eye.

6. Briefly hold the breath at the top.

7. Exhale gently, imagining the prana/energy descending the spine.

8. Repeat for your intended number of rounds.

For daily use:

• Practice in a set order, calmly and attentively.

• When distracted, repeat the technique or return to the earlier practice.

• Regular practice brings the best results.