Level 2: Intermediate Meditation Techniques
From Silence to Stillness, From Focus to Realization
Image: A meditative yogi radiating spiritual energy — visualizing inner light and stillness
🔱 Introduction: Going Beyond the Basics
Once a seeker is comfortable with breath awareness, mantra japa, and simple sitting, the natural next step is to enter the inner temple — through focused, symbolic, and transformative intermediate meditation practices.
These techniques draw from Upanishads, Yoga Sutras, Tantra, and Bhakti paths and help to:
✅ Refine one’s concentration
✅ Deepen inner absorption
✅ Awaken higher centers of consciousness
✅ Prepare for Self-realization (Ātma Jñāna)
🪷 Who Should Practice Level 2?
You are ready for these practices if:
- You can sit still and focus for 10–20 minutes daily
- Your mind doesn’t wander excessively
- You have some familiarity with breath or mantra-based meditation
- You wish to explore subtle energy (prana), symbols, and inner vision
🧘♀️ Intermediate Meditation Techniques in Sanatana Dharma
1. 🔥 Trāṭaka (Fixed Gaze Meditation)
Purification of Mind through Visual Focus
Practice: Focus steadily on a physical object — usually a flame (diya) or yantra — without blinking, until tears form.
Traditional Objects:
- Ghee lamp (diya)
- Shiva Lingam
- Sri Yantra
- Om symbol
Benefits:
- Enhances concentration (dhāraṇā)
- Activates Ajna Chakra (third eye)
- Stillness of thoughts
Scriptural Link: Hatha Yoga Pradipika mentions Trataka as one of the six cleansing techniques (Shatkarma).
2. 🕉️ Ajapa Japa (Automatic Mantra Awareness)
From Verbal Chanting to Silent Absorption
Practice:
Begin by mentally repeating a mantra like So’ham with each breath. Gradually, let the repetition become spontaneous, as if the mantra is chanting itself.
Steps:
- Inhale – “So”
- Exhale – “Ham”
- Let go of effort. Just witness.
Benefits:
- Deepens inner silence
- Merges breath and sound into one rhythm
- Gateway to Sākṣī bhāva (witness consciousness)
Scriptural Link: Ajapa Japa is considered a Tantra-based meditative evolution of mantra sādhanā.
3. 🌈 Chakra Dhyāna (Energy Center Meditation)
Awakening the Inner Pathways (Nāḍīs & Cakras)
Practice:
Visualize energy centers (chakras) along the spine, focus on each one, and chant its bija mantra.
| Chakra | Sanskrit | Color | Bija Mantra |
|---|---|---|---|
| Root | Mūlādhāra | Red | Lam |
| Sacral | Svādhiṣṭhāna | Orange | Vam |
| Solar Plexus | Maṇipūra | Yellow | Ram |
| Heart | Anāhata | Green | Yam |
| Throat | Viśuddhi | Blue | Ham |
| Third Eye | Ājñā | Indigo | Om |
| Crown | Sahasrāra | Violet/White | Silent awareness |
Benefits:
- Balances physical, emotional, and spiritual energy
- Activates subtle prāṇa channels (nāḍīs)
- Opens the path toward kundalini awakening
Note: Go slowly, under guidance if possible.
4. 🔮 Antar Mouna (Inner Silence Practice)
A Yogic Method to Witness Thoughts Without Suppression
Practice:
Sit quietly and observe the flow of thoughts. Do not interfere, analyze, or chase them.
Steps:
- Let thoughts arise.
- Simply observe like clouds passing.
- After some time, begin labeling them (past/future/emotion/thinking).
- Then allow all mental activity to dissolve into awareness.
Goal:
To train the mind to become transparent and non-reactive.
Source: Swami Satyananda Saraswati of Bihar School of Yoga.
5. 🌞 Jyoti Dhyāna (Meditation on the Inner Light)
The Flame Within That Illuminates All
Practice:
Close your eyes and visualize a small golden flame or light in the heart or third eye region.
- Focus on the glow, the warmth, the radiance.
- Let it grow gently, filling your body with divine peace.
- Merge your awareness with this light of Ātman.
Scriptural Insight:
“Tasya pratyaya-avishankitā jyotiḥ darshanam”
“That luminous vision, doubtless and pure, is seen within.” — Yoga Sutra Commentary
6. 📿 Nama Smarana with Bhāva (Devotional Repetition with Feeling)
Moving from Mechanical Chanting to Loving Presence
Practice:
Select a divine name (e.g., Ram, Krishna, Shiva, Devi) and chant it slowly with deep bhāva (feeling).
- Envision the form of your Ishta Devata (chosen deity).
- With each name, offer yourself, your ego, your life.
- Let your mind become the mantra.
Purpose: To dissolve individuality in divine love.
Ideal For: Bhakti yogis and emotionally connected meditators.
🪔 Suggested Daily Routine (Intermediate Sādhaka)
| Time | Technique | Duration |
|---|---|---|
| Morning | Ajapa Japa + Inner Light (Jyoti) | 20 min |
| Midday | Chakra Meditation (optional) | 10 min |
| Evening | Nama Smarana with Bhāva | 15 min |
| Weekly | Antar Mouna or Trataka | 30 min (1×/week) |
🧠 Common Pitfalls to Avoid
- Trying too many techniques — Stick to 1–2 consistently
- Expecting “visions” or results — Dhyāna is about silence, not spectacle
- Over-efforting — Let go of control; allow meditation to happen
- Skipping the basics — Never ignore posture, breath, and ethics (yama/niyama)
🧘♂️ Final Wisdom: Meditation as Inner Yajña (Sacrifice)
In intermediate meditation, we begin to offer our ego, fears, restlessness, and desires into the fire of awareness.
“Yogāgniḥ sarva-karmāṇi bhasmasāt kurute tathā”
“The fire of yoga burns all actions into ash.” — Bhagavad Gita 4.27
Through sincere practice, the seeker transforms from a meditator into meditation itself — from doing to being.
📸 Visual Suggestions for Sanatana Decode
- Radiating chakras along the spine in golden hues
- Close-up of a yogi’s face with closed eyes and divine light around the forehead
- A diya or candle flame merging with a subtle image of Om