20-40 minutes

Throughout the following levels, meditation should be practiced with a Mantra. If you have no personal Mantra from a spiritual Master then use a general Mantra, such as OM or SO HAM.

Each part of this exercise should be practiced for at least 2 weeks.


  • Visualise a beautiful picture from nature, a sunrise or sunset, the full moon, the ocean, a waterfall, mountain, lake or forest, a meadow full of flowers … choose a picture according to your preference and concentrate on it (about 10 minutes).

  • Observe and study your picture meticulously. Examine it in detail (about 10 minutes).

Visualisation and Observation of Feelings

  • As in the previous exercise visualise a beautiful image and observe it (about 5 minutes).

  • Now examine what relationship you have to this picture. At the same time observe the thoughts and feelings that arise. Remain in the position of a neutral observer (about 10 minutes).

  • Examine the connection between the picture and the feelings that are created within you. Discover the cause of these (about 10 minutes).

Visualise a Sequence of Images

  • In a practice lasting about 30 minutes, connect different pictures into a sequence or a “film” in which you are also able to play a part e.g. sunrise - walking - forest - waterfall - sunset, or connect images from the seasons of the year.

Analyse Your Relationship to your Fellow Humans

  • Mentally visualise the people in your close environment - parents, children, partner, friends, colleagues, etc. See them very clearly in front of you (about 10 minutes).

  • Now discover your relationship to these people. Become conscious of what feelings these people produce within you. Do not judge or influence the emerging emotions or thoughts. Remain in the position of a neutral observer (about 20 minutes).

Discovering Your Own Moods

  • Consider your whole life, your present situation, your thoughts and feelings and ask yourself: “Am I happy?” (about 10 minutes).

  • If your answer is “YES”, then ask further: “What makes me happy?” Is it external circumstances or my inner attitude? Does my happiness depend on something/someone else? Does another person curb my happiness? Is my happiness permanent or transient? (about 20 minutes).

  • If your answer is “NO” then ask further: “Why am I not happy?” Is it based on external circumstances, because of a person? Is this feeling constant or changeable ? How does it change? What do I make my happiness dependent upon - on a person, on a position, honour, money, health, family? Am I able to overcome this feeling of “Not-Being-Happy” by changing my inner attitude or through my own effort? (about 20 minutes).

Inner Freedom

  • Awaken within yourself the feeling of inner freedom (about 10 minutes).

  • Free yourself from your thoughts and feelings - but without exerting force. Detach yourself from them gently and peacefully, without pushing them away or suppressing them (about 10 minutes).

  • Do not hold onto any feelings or thoughts, just be HERE NOW (about 10 minutes).