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Sit comfortably in a chair or on the floor.

Put both your hands on your lap, with the palms upwards.

As you follow the instructions in the video, you will place your right hand on various parts of the left side of your body, as shown in the diagram below.

Meditation Sequence

Shri Mataji explains in the video where to place your right hand. Once you have understood where to place your right hand, it is best to then follow Shri Mataji's instructions with your eyes closed. This will help keep your attention inside. Taking off your shoes also helps to soothe and relax the body.

"It is everyone's right to achieve this state of one's evolution and everything necessary is already inbuilt.

"You should not feel guilty at all. Everything can
be forgiven. And, we should forgive everyone."

-- Shri Mataji Nirmala Devi

Click the Play Video button above
and follow Shri Mataji's instructions.
She first sets out "two conditions."
We should not feel guilty, and
we should forgive everyone.

After sitting quiety for a minute or two, see if you feel relaxed and quiet inside. See if your thoughts have slowed down. It is possible to be relaxed, yet fully alert, but without any thoughts.

Now see what you feel in your palms and above your head. It might be warm, or it might be cool, or you might not feel anything. After another minute or two, you might notice that the sensation gets cooler. Check above your head by placing your right palm 6 to 12 inches above your head. Then try with the left palm.

If you are unable to feel anything, try saying, from your heart, " I forgive everyone" a few times. Check again to see if you feel a cool breeze above your head.

To learn about what the sensations mean, and how to "cool yourself down" if you feel warm or hot in the palms or above the head, we invite you to attend a weekly free Sahaja Meditation meeting.