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How to Meditate with the Sun

We strongly recommend that an experienced practitioner lead everyone in their first Sun Meditation. The first practice time is the most critical moment, so it is essential to be done correctly.

Something else we cannot emphasize enough is the importance of the mental preparation done before the meditation. It is to create an inner feeling that prepares you for meditation with the Sun to be safe, enjoyable, and effective. We know from experience that this particular feeling is best learned in our courses focused on practical details.

Three critical ingredients for mental preparation are obligatory in Sunyoga:

  1. Do not look directly at the Sun. The eyes should be fully open, but the head needs to be tilted down so we are looking towards the Sun through the third eye (Ajna Chakra).
  2. Create friendship with the Sun. It is an inner feeling of unconditional friendship. Not easy to explain in words. That’s why we establish this on a deeper level; our courses are indispensable.
  3. Remove all expectations and judgments. We are searching to surrender until it is complete. Also, this is not easy to explain in words and is best learned in our practical courses.

(see here for all detailed instructions for the Sun Meditation step by step)

When starting Sun Meditation practice, beginners should look at the rising Sun early in the morning, beginning between the first and second hour after sunrise. You can also look at the setting sun, but it is less effective than at dawn because the energy decreases.

If you have trouble gazing at the Sun, remember to focus your gaze a short distance above the Sun. Try not to blink, but if you feel discomfort, blink several times and then start again. If you do this three or four times, your resistance power will be increased, and it will be easy to look at the Sun. Then, we can gradually increase the time we gaze at the Sun.

Sun Meditation
Local children do Sun Meditation at the Sunyoga ashram in Lachhipur, West Bengal, India.

Beginners should start looking at the Sun each day for a short period, but we aim to do it for at least 30min. Then, increase the amount of time daily so that the eyes can gradually adapt without harm. It is essential to maintain regular practice, as it will allow your eyes to adjust appropriately.

Some people may experience problems in the first few days of practicing Sun Meditation, which could be headaches, burning sensations in the eyes, or a ‘sunspot’ that affects your vision. This is quite normal, and the only way to overcome these problems is to continue practicing. It is similar to any physical exertion that may cause stiffness or pain, though it does not last long and is best removed by continuing the exercise. For the Sun Meditation to be complete, mental preparation and body relaxation after gazing at the Sun is crucial. If that is not followed correctly, different problems of discomfort can occur.

When you can continue staring at the Sun for ten minutes, the Sun will seem to disappear. The inside of the Sun will appear as a blue sky surrounded by a ring of light; it will sometimes appear as two suns, periodically rotating clockwise or anticlockwise. As your concentration develops and you can gaze at the Sun for longer, you will see a ‘black spot’ in the middle of the Sun. Sometimes this black spot will be more prominent. At other times more minor. After some practice, the black hole will remain fixed in one place. Suddenly, seven colors will emerge from this black spot and move around the Sun, sometimes clockwise, sometimes anticlockwise.

As your concentration increases, a powerful beam of light will come from the Sun toward your body. In the beginning, this beam of light will not touch the body; it will go toward you and then retreat to the Sun. Eventually, as your concentration improves in the Sun Meditation, this light will touch your body, and you will attain complete thoughtless condition. This is the start of the Pratyaharam stage and indicates the beginning of the Sunyga experience.

After being touched by this light, a vibration will start from the heart, allowing us to control three negativities: shame, hatred, and fear. With regular practice, this vibration will increase, and you will be able to gain control over five more negativity: anger, greed, narrow attraction, ego, and jealousy. As the vibration increases, you can control sexual desire and lust. At this point, the Pratyaharam stage is complete.

In the next step, you reach the Dharana stage as the inner vibration increases and extends from the Muladhara chakra at the base of the spine to the Sahasrara chakra at the top of the head. As the internal vibration develops, we will discover two more chakras, one above the head called the Dhyana chakra and one below the body called the Dhyanrodhak chakra. At this point, we can hear a sound, which some people call AUM; some call it AMEN, while others call it ALAM. We can then receive divine messages from the universe.

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Next, the Sadhak will experience Sahaja Samadhi, during which they can see a bright light, inside of which there will be a beautiful structure. This is the Atmadarsanam stage, the ‘Who am I’ stage, the Sadguru stage, or the Mukha stage. At that time, the Sadhak will feel, ‘I know him, but I have never seen him’ because it has always been within our Sagunabramha structure. This marks the completion of the Dhyana stage.

The next stage is Nirvikalpa Samadhi, at which point two further chakras are discovered, one above the Dhyana chakra called the Samadhi chakra and one below the Dhayanarodhak chakra called the Samadhirodhak chakra. Our mental force will be more than gravitational force, and at this point, our soul will leave the body and unite with the supreme soul. Often we are told this is the final stage of Yoga, but it is just the beginning. For Sunyoga, many more stages are revealed below.

The Thirteen Stages of Sunyoga

1. Conquer all material desires.
(Shame, hatred, fear, anger, greed, narrow attraction, ego, jealousy, sexual desire, and lust).
Related chakras: Anahata, Vishuhdi, Ajna, Manipura, Swadhisthana.
Related subtle body: Pratyahara body.

2. Develop Divine Energy.
Related chakra: Sahasrara and Muladhara.
Related subtle body: Dharana body.

3. Atmadarsanam – Discovery of Atma, the soul.
Related chakra: Dhyana and Dhyana Rodhak.
Related subtle body: Dhyana body.

4. Nirvikalpa Samadhi – Enlightenment started (Sunyoga Level 4 Course).
Related chakra: Samadhi and Samadhi Rodhak.
Related subtle body: Samadhi body.

5. Conquer hunger.
Related chakra: Amrit chakra and Amrit Rodhak.
Related subtle body: Amrit body.

6. Conquer thirst.
Related chakra: Jivanmukta chakra and Jivanmukta Rodhak chakra.
Subtle body: Jivanmukta body.

7. Conquer diseases (Sunyoga Level 5 Course).
Related chakra: Rogamukta chakra and Rogamukta Rodhak chakra.
Subtle body: Rogamukta subtle body.

8. Paramahansa – Adjusting the mind to all situations.
Related chakra: Paramahansa chakra and Paramahansa Rodhak chakra.
Subtle body: Paramahansa body.

9. Having no enemies – all enemies (including animals) will be friends.
Related chakra: Chaityana chakra and Chaityana Rodhak chakra.
Subtle body: Chaityana body.

10. Longevity (this happens when the body’s vibration becomes the same as the environment’s) (Sunyoga Level 6 Course).
Related chakra: Amar chakra and Amar Rodhak chakra.
Subtle body: Amar body.

11. The body’s and earth’s vibrations will be equal.
Related chakras: Grahanusama chakra and Grahanusama Rodhak chakra.
Subtle body: Grahanusama body.

12. The body’s and Sun’s vibrations will be equal.
Related chakras: Nakhatranusama chakra and Nakhatranusama Rodhak chakra.
Subtle body: Nakhatranusama body.

13. The body’s vibration and the vibration of the Universe (Supreme Soul) vibration will be equal – Full Enlightenment (Sunyoga Level 7 Course).
Related chakras: Brahmbhandanusama chakra and Brahmbhandanusama Rodhak chakra.
Subtle body: Brahmbhandanusama body

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