At the heart of Ananda Marga’s spiritual toolkit lies a twofold meditation system that blends breath, body locks and mantra into a single, soul-stirring practice.

1. Prime Meditation Technique
   • Three-step relaxation: External (letting go of tension in muscles), internal (tuning into the breath) and mental (gently quieting stray thoughts).
   • Pranayama trilogy: Slow, medium and fast rhythmic breathing—each phase designed to balance the flow of life-force (prana).
   • Bandha and Mudra: Gentle locks at the root (Mula Bandha) and abdomen (Uddiyana Bandha), plus hand seals like Chin Mudra, help channel energy upward.
   • Aum Concentration: With eyes closed, the meditator mentally intones “A-U-M” at the heart center, touching earlobes to cue focus. This mantra becomes a beacon, guiding awareness inward.

2. Tota Shakti Pranayama (Alternate Nostril Breathing)
   • A simple yet potent breath-cleansing exercise, where inhalations and exhalations alternate between nostrils, bringing nervous-system equilibrium and sharpening mental clarity.

Sprinkled throughout the session are subtle visualizations—envisioning chakras as luminous lotuses—plus periodic “mental locks” that seal in the uplifted energy. The technique unfolds over roughly 40 minutes, but even a quick 20-minute sit can leave the mind refreshed, like stepping into a cool spring on a sweltering day.

In a world still catching its breath after the pandemic, this approach offers more than calm: it cultivates inner resilience. During last month’s International Day of Yoga celebrations at the United Nations, several Ananda Marga groups demonstrated Prime Meditation alongside modern mindfulness trends—highlighting how an age-old Aum practice can dovetail beautifully with today’s mental-health conversations.

Ananda Marga’s blend of relaxation, breath mastery and mantra feels like dropping a pebble into a pond—the ripples reach far beyond the cushion. By weaving structured breathing with heartfelt intention, this system opens the floodgates to deeper self-awareness, inviting each practitioner to touch the wellspring of lasting bliss.