Guide to Systematic Meditation

Free PDF: A Guide to Systematic Meditation. The process of systematic meditation practice described in this overview is for the purpose of Self Realization. It may have benefits at a physical level but its purpose is not to promote physical culture or therapeutics.

This overview of systematic meditation practice was taught in a retreat by Radhikaji in January 2016 at Rishikesh, India. The overview was compiled by Sreeram Ramamoorthy during the retreat and edited subsequently by Radhikaji.

This overview is not a substitute for guidance with a teacher of a living tradition teaching in an unbroken lineage. It serves merely as a reminder for those who are already training with Radhikaji in the Samaya way of internal practice.

The process of systematic meditation takes the meditator from

  • the gross to the subtle
  • the external to the internal
  • the many-pointed to the one-pointed

If these three criteria are not met, then you are not following a systematic method of meditation.

General Information

Always follow the 6 main steps of the practice:

  1. Preparation
  2. Stretching & Asanas
  3. Breathing Exercises & Pranayama
  4. Internal Dialogue & Meditation
  5. Mantra Meditation (only for initiates)
  6. Prayer

Within these 6 categories you may include different techniques that suit your personality, phase of life, health condition and time constraints in consultation with your mentor.

Do not pick and choose parts of the practice, such as, only asanas, only breathing exercises or only internal dialogue. This is not a systematic process. This approach is common among modern schools of physical culture and therapists. It is not the Samaya way.

If under time constraint, do the 6 steps of the complete systematic practice in a shorter and compressed form instead. In case of extreme time constraint, even "touching the mat" counts, however "touching the mat" must be the exception and not the rule.

Do the practice actively with dedication and do not just passively go through the steps while day dreaming.

Practice with complete awareness and relaxed concentration. Do not make any dramatic resolutions and do not expect quick results.

Wait for at least 2 hours after a light meal and 4 hours after a heavy meal to do the systematic practice.

Practice four times a day: early morning before breakfast, around noon before your midday meal, between 5-7 p.m. before your evening meal and between 9-10 p.m. before bedtime.


For details download the free 21-page booklet A Guide to Systematic Meditation by Radhika Shah Grouven and Sreeram Ramamoorthy.