This dhyan is of 25 minutes and is done in 4 stages. This dhyan gives benefits when practiced regularly on the set time in the morning or evening and one can become capable of knowing beforehand about the events that are going to take place later (we shall begin the Antargyan dhyan with the right posture and mudra of dhyan). This Antargyan dhyan is also called as the gyan chakshu, or the knowledgeable eye. This dhyan is helpful in knowing about our soul and the Supreme. Antargyan dhyan leads to the feeling of total surrender to the Supreme Power. As a result of this surrender, man is able to conserve his knowledge. His intellect and mind is able to decide what needs to be known in which particular moment. This dhyan can be beneficial only when taught by a teacher of the ‘Sai-amrit’ method.
Fold a blanket and spread on the floor. Now note how you have to sit in Sukhasan. Sit with both the legs spread in front. Bend the left leg and place the heel under the right thigh. Place the right ankle under the left thigh. The head, neck and spine should be straight and in one line, but there should be no rigidity in them. Place both your hands either on your knees or in your lap. Close your eyes. Leave your entire body loose. Don’t keep your arms straight or very rigid. Leave them loose. Back should be straight, but stress free. Now move your body to reorganize your posture. Remember, the spine should be straight. Now close your eyes and relax your entire body. Determine in your mind that you will not move your body throughout the practice. You should also remember that, during the practice, if you move your body, your awareness will be disturbed and diverted from the practice. That is why, to achieve this, you should be well prepared in advance. So focus only on your body and forget everything else.
Now get ready for Nadi-shodhan pranayam. Place the left hand on the left knee or on the lap. Bring the right hand in front of the face in nasagra mudra. Close your eyes. Focus on your body and on your breath for one or two minutes. This will give you peace and it will become easy to do the pranayam. If you are stressed or excited, then it will be difficult for you to practice any kind of pranayam.
Close the right nostril with your thumb. Slowly exhale and inhale from the left nostril. Be aware of your breathing. Utilize half of the set time period for this. If the total time limit is 10 minutes, then practice this for 5 minutes. Now close the left nostril and open the right nostril. Repeat the above mentioned process from the right nostril.
Leave your body loose. Sit in Bramhanjali mudra. Keep your left palm on your heel in such a way that it should be below the navel. Place your right palm over the left palm. Stay in this position for some time and then come back to your original position. Relax your body and start the process again. Take a deep breath and then breathe out. Keep your eyes closed. Be aware of the thoughts that come into your mind and the emotions triggered by them which obstruct your Antargyan or your inner wisdom. Try to make these obstructive feelings emerge again and again and feel the intensity with which you want to achieve this antargyan or wisdom in spite of these obstacles. Experience this feeling spread throughout your body. Stand up while keeping your eyes closed and make your body relaxed and receptive. Focus your attention on the Divya Dhwani and stand with your hands in namaskar mudra. Let your feet dance slowly on the tempo of the music. Come back to the original position. Now you are ready for the next stage.
Lie down on your back in Shavasan. Place a pillow or a folded blanket under your head. This will help the muscles of the shoulders and the neck to relax. Do not use very high pillow, because the neck will be raised to a very high level and instead of relaxing the neck, it will put unnecessary strain. Place both your hands on your sides. Leave some space between your sides and the hands. The palms should be open and facing upwards. The feet should be straight and slightly apart. Keep your eyes closed. Try to focus on your body and the various parts of the body which are in contact with the ground. This is very important, because in this way, you start developing your awareness towards the different parts of your body. Try to feel the points of contact between your hips and the floor. If the muscles of your hips have joined together, bring them apart. Focus on the pressure exerted on the hips by the floor till they relax. Now think of the points of contact between the right heel and the floor for a few seconds. Repeat with the left heel.
Now gradually focus on the points of contact of the right arm, right palm, left arm, left palm, centre part of the back, both the shoulders, back of the head and finally the points of contact between the entire body and the floor. Focus on every point of contact for a few seconds. Now try to experience immense heaviness in your right leg, as if it is sinking in the ground. Even if you don’t experience any heaviness, do not worry. It is important to practice this in the beginning. Now try to feel lightness in the right leg. Repeat the same procedure with the left leg too. Try to feel the heaviness in the entire leg and then feel as if it is loosening up and sinking in the ground. Feel this for a few seconds. Repeat the same procedure with the right and left arm also. If your palms are stressed, then they will be half opened. So try to remove the stress from your palms. Feel the shoulders sink into the pillow and try to lighten the burden from them. Many people keep their shoulders stooped habitually due to stress. Let the shoulders sink into the pillow. Now loosen your lower jaw, but keep your mouth closed. If you feel stress in your head, relax the muscles of the head. During this practice, many thoughts related to worries and problems will emerge in your mind. Tell them to come later because right now you are doing Shavasan. Control your breathing, breathe normally and focus your attention on the various parts of your body one by one. With every breath, take in the life force (Sai energy) in the form of good will and peaceful existence. Feel the importance of every part of the body in your life.
Come back from the Shavasan position. Try to remove your attention from the thoughts coming into your mind (do not do it forcefully) and divert your focus on the Third Eye (Agya Chakra). Keep your mind absolutely relaxed and peaceful. Do this practice regularly and continuously. By focusing on the Agya Chakra, you will start getting the feeling of shoonya (nothingness or emptiness) and will reach the high state of antargyan dhyan.
Sai-amrit divya nritya dhun, Sai-amrit dhoop batti or jasmine fragrance.
This dhyan helps in increasing the life span, frees from depression, brings about control over the body, rids us from mental problems, helps in acquiring and collecting knowledge, brings about awareness.