112 methods of meditation from ancient Shaiva text Vigyan Bhairav Tantra скачать в хорошем качестве

112 methods of meditation from ancient Shaiva text Vigyan Bhairav Tantra

A. Breath-based methods (1–16) Awareness at the pause after inhalation Awareness at the pause after exhalation Following breath from inside to outside Following breath from outside to inside Gentle retention without force Sudden breath stop (naturally, not forcibly) Breathing with awareness of spine Breath dissolving into space Breath merging with sound Slow subtle breathing awareness Fast breathing awareness Breath becoming imperceptible Awareness of breath touching nostrils Awareness of breath in the heart Breath as wave in the body Breath dissolving mind into stillness B. Sound, mantra & vibration (17–29) Listening to inner sound (anahata) Awareness between two sounds Chanting and dissolving into silence Hearing distant sounds attentively Sound fading into silence Mantra rising and falling with breath Sound as vibration in body Music awareness without judgment Echo awareness Sudden loud sound shock awareness Silent humming awareness Awareness of word before meaning Awareness of silence after sound C. Visual & light awareness (30–43) Gazing into clear sky Gazing into darkness Gazing at flame Gazing at space between eyebrows Awareness of inner light Closing eyes after seeing light Sudden visual shock awareness Seeing forms dissolve into formless Visualizing body as light Seeing without naming Awareness between blinks Seeing movement stop Awareness of reflection Visual awareness dissolving seer D. Body & energy awareness (44–63) Awareness of heartbeat Awareness of pulse Awareness of subtle vibration in body Body felt as empty space Awareness while stretching Awareness while walking Awareness while lying down Awareness of spine energy Awareness at sexual energy rise Awareness after orgasm (classical text) Awareness during intense pleasure Awareness during intense pain Awareness of touch Awareness of weightlessness Awareness of heaviness Awareness of heat/cold Awareness of hunger Awareness of fullness Body dissolving into space Awareness of bodily boundary dissolving E. Mind, thought & gap awareness (64–82) Awareness between two thoughts Watching thought arise Watching thought dissolve Awareness of “I” before thought Sudden stopping of thought Awareness of confusion Awareness of doubt Awareness of fear Awareness of anger Awareness of desire Awareness of attachment Awareness of boredom Awareness of sleep onset Awareness upon waking Awareness during dream Awareness of memory arising Awareness of forgetting Awareness of witnessing itself Awareness of awareness F. Emotion, devotion & surrender (83–97) Total surrender to the moment Devotion dissolving the self Love without object Compassion awareness Gratitude awareness Shock of sudden joy Shock of sudden sorrow Letting emotion consume the ego Trust in existence Falling into the unknown Feeling “I am nothing” Feeling “I am everything” Letting go of control Acceptance of what is Total relaxation Instant, radical awakenings (98–112) Sudden awareness of death Awareness of impermanence Awareness of vastness Awareness of insignificance Awareness of infinity Dropping effort completely Being ordinary totally Awareness of emptiness Awareness of fullness Awareness of non-duality Awareness beyond witness Awareness beyond technique Awareness beyond seeker Awareness beyond meditation Simply being—without method