Isha Kriya: A Free Guided Meditation – Sadhguru


Isha kriya is an extremely simple
process but a powerful tool. These three ingredients: your breath, your thought, and your awareness in the right
combination if you use them, your ability to use the mind and
the body is so greatly enhanced, that you almost look superhuman for somebody else. But I’m telling you this is human. This is not about being superhuman, this
is about realizing being human is super. Isha Kriya instructions Preparation Sit in a cross-legged posture
with spine comfortably erect. If needed, use a backrest but no headrest. Doing the kriya facing east offers extra benefits. Keep your hands upon your thighs,
with your palms facing upwards. With your face slightly upturned, eyes closed,
keep a mild focus between your eyebrows. This meditation will happen in three stages: Stage 1: Inhale and exhale gently, slowly. With each inhalation, mentally say
to yourself, ”I am not the body.” The inhalation should last for the
whole duration of that thought. With each exhalation, mentally say
to yourself, ”I am not even the mind.” The exhalation should last for the
whole duration of that thought. Repeat this for 7 to 11 minutes. Stage 2: Utter the sound, ”Aaa” seven times with mouth
wide open, exhaling fully into each sound. The sound should come from just below the navel. You need not utter it very loud, but loud
enough to feel the vibration of the sound. Stage 3 Sit for five to six minutes with a slightly upturned
face, and keep a mild focus between your eyebrows. The total time of this practice is between 12
to 18 minutes. You can sit longer if you wish. Please note when you sit to do Isha Kriya, do not
pay attention to the activity of the mind or body. Whatever is happening in your body or your
mind, just ignore it and simply sit there. Do not take a break in between, as it will disturb the reorganization of
energies that happens during the practice. The kriya will yield maximum benefits if you
do it for a minimum of 12 minutes each time. Do it twice a day for 48 days. Considered as a full mandala or
cycle, or once a day for 90 days. Anyone can practice this kriya and enjoy its benefits. Simply follow the instructions
without making any changes. This is a simple but very potent kriya. You can remind yourself that, ”I am not the body,
I am not even the mind.” anytime during the day. It would be best to use the voice in the
video as a support when doing the kriya. However, you can also do it
without using the voice support. Sit in a cross-leg posture, and keep
your hands open facing upward. Sit with your face slightly upturned. The moment you sit this way
with a slightly upturned face, you will see, naturally, your focus
will shift between your eyebrows. So maintain this mild focus between your eyebrows. As I utter these two sentences, with inhalation
you take this thought, ”I am not this body.” with exhalation, ”I am not even this mind.” ”I am not the body, I am not even the mind.” ”Aaa” sound uttering Keep your eyes closed and just sit still,
with your face slightly turned upward. (Music playing) [Sadhguru chants] Take your own time, take your own time,
slowly, very slowly, open your eyes. Daily practice of Isha Kriya will bring health,
dynamism, prosperity and wellbeing. It is a powerful tool to cope with
the hectic pace of modern life, and empowers people to experience
their lives to its fullest potential.

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