Module Two

Focus of Attention

Meditation Online Course Module Two

Focus of Attention

In Module Two we introduce a first, simple strategy for how to become more conscious of the process of continuously falling in-and-out of meditation, how to better deal with distractions and stay longer in an actual state of meditation. We practice our findings with some longer meditations of Kundalini classics like Kirtan Kriya, Sodarshan Chakra Kriya, Long Ek Ong Kaar, Master’s Touch and Laya Yoga. In the second part of of Module Two we explore the aspect of time and repetition for meditation progress. We motivate and engage in a continuous 40 day practice of Kirtan Kriya meditation.

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Kirtan Kriya

Trying to apply what you have learnt so far, we now practice a meditation called Kirtan Kriya or Panch Shabad (“five sounds”). Please read some details about this classic Kundalini meditation exercise:

then come back to this page.

Now devote your next 3 sessions to practising Kirtan Kriya. You can use any of these three classes to practise along with or without the preparatory exercises at the beginning of the classes:

Sodarshan Chakra Kriya

Exploring further, we now practice a meditation called Sodarshan Chakra Kriya. The Sodarshan Chakra (lit. “wheel of good vision”) is the wheel of transformation spinning around the Jupiter (index) finger of pictures and statues of Vishnu, the deity of transformation. Please read some details about this classic Kundalini meditation exercise:

then come back to this page.

Now devote your next 3 sessions to practising Sodarshan Chakra Kriya. You can use any of these three classes to practise along with or without the preparatory exercises at the beginning of the classes:

Long Ek Ong Kaar Meditation

Expanding our meditation experience in new directions, we now practice a meditation called Long Ek Ong Kaar. In its full version, this exercise combines mantra, visualisation and bandha (locks, muscle contractions) to raise and transform energy through the entire system of chakras. It is a classic application of the specific ideas of Kundalini Yoga devised during the Tantric period. Please read some details about this classic Kundalini meditation exercise:

then come back to this page.

Now devote your next 3 sessions to practising Long Ek Ong Kaar meditations. You can use any of these three classes to practise along with or without the preparatory exercises at the beginning of the classes:

More Kundalini Classics

To top off our practice in this phase of the course we practice one class of each of four more classic Kundalini Meditations: Laya Yoga Meditation, a variation on the Master’s Touch, Nadi Shodhana Pranayama, and an Aap Sahaaee Hoa chant for dissolving hostility and negativity. Please devote your next 4 sessions to practising these four classes:

Meditation Inspirations

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40 Days Practice of Kirtan Kriya

Why meditate for 40 days in a row? The time period of 40 days appears across various religious and cultural traditions, significantly also across the divide between Abrahamic and Eastern religions, as a length of time necessary for spiritual maturation, a period of trial, purification, discipline, devotion, preparation and transformation. It has significance and symbolism for the possibilities of fulfilment of difficult or existential tasks, like the escape from bondage or slavery, liberation, redemption, salvation, rebirth, new generation and new life.

In the pursuit of the goals of meditation, the aspect of time and repetition is crucial. Whereas mental understanding, logical thinking and accumulation of facts can potentially be achieved by one-time exposure, realisation, integration, transformation and becoming happen on a deeper level of the being and need patient, continued exposure and dedicated repetition. Thinking, the activities of negative and positive mind, can be likened to swimming on the surface of the lake of life, whereas meditating, contemplating and connecting to the levels of soul or spirit can be likened to diving into the still and dark depth of the lake of existence.

“Be very patient with it, it is recalibrating consciousness, in other words, repetition is not redundancy, it is a matter of sustained exposure. The cumulative effect of sustained exposure in a vulnerable sincerity brings about the transformation.” – James Finley

Some of the most outstanding examples in mythological scripture:

Moses fasting on the mountain in the presence of the Lord for 40 days in preparation for receiving the commandments
The temptation of Christ: Before starting his public ministry, Jesus retreated into the desert for 40 days of fasting and praying, which serves today as the blueprint for Christians fasting during Lent
The resurrected Christ’s presence on earth for 40 days before the ascension
Prophet Muhammad first received revelation and was elevated as prophet at the age of 40, the Quran states that a person reaches maturity at the age of 40
The Hadith recounts the prophet Muhammed’s saying that God’s angel breathes the soul into the unborn 3*40=120 days after conception (a concept and metaphor that is also found in Eastern religions)
Sufis traditionally go into retreat for 40 days, Yogis traditionally practice a sadhana for 40 days
In Hinduism 40 day periods of fasting and austerity are observed (vrat, mandala kalam), sometimes accompanied by recitations of Hanuman Chalisa (see next)
Like many hymns in Eastern spiritual traditions, the Hanuman Chalisa is composed of 40 stanzas (chalis translates as forty). It is a Hindu devotional hymn written by Tulsidas in praise of Hanuman’s qualities of power, strength, courage, wisdom, celibacy (brahmacharya), and devotion to Rama
Two of the five daily morning prayers of the Sikhs are composed of 40 stanzas: Japji Sahib and Anand Sahib

Uninterrupted practice of 40 days of meditation with a sufficient length of time, undertaken with dedicated intention and sincere effort, will provoke the subconsciousness to release mental and emotional patterns that sabotage your purpose, destiny and fulfilment, or that play out the difficult part and heavier side of your karma and heritage. Regular meditation has the potential to break old patterns, clear the subconscious, seed positive, supportive ideas and patterns, and even change the structure of the subconscious.

During this course you will have three opportunities to engage in a 40 day practice of half-hour meditations. The first one is Kirtan Kriya, now at the end of Stage Two, another two will follow at the end of Stages Three and Four, respectively.

Devote the next 40 days in a row to practice Kirtan Kriya daily for half an hour. You can use any of the six below listed class videos or do it on your own without recordings. You can do it with or without the preparative exercises before the actual meditation in the class videos. If you chose to do it without playing a video, it is recommended to use a programmable timer app so you can keep your eyes closed.

Congratulations! You have now come to the end of Module Two of this course. If you have any questions, feedback or want to discuss anything, please write to me or consider taking some consultation time with me. You can now move on to Module Three.