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Translator’s noteDhyaan-Moolam Guror-MoortihPuuja-Moolam Guroh-Padam Mantra-Moolam Guror-VaakyamMoksha-Moolam Guroh-Kripaa (Meaning:1: The Root of Meditation is the Form of the Guru, 2: The Root ofWorship is the Feet of the Guru, 3: The Root of Mantra is the Word of the Guru, 4:The Root of Liberation is the Grace of the Guru.)The idea of translating this book 'Yog Kaise Karen' came as blessings of GurudevYogi Shree Anand ji. We are very grateful to him for Bestowing us the opportunityof carrying his ideas to the masses.To write something about Guruji would be like showing a lamp to sun. In this book,some major experiences of Gurudev have been mentioned from the starting of thespiritual practice to attaining the final stage. It is on the basis of these experiencesthat the guru recognizes the state of spiritual practice of a seeker, however it isdifficult for a seeker to understand the exact meaning of the experiences by himself.This book will definitely be helpful in giving right direction to the seekers.The translation of this book has been done by Dr. Gaurav Parashar (M.S. ENT) andproof reading is done by Dr. Ravi Kant Pandey (Scientist) and Mr. AnshulKhandelwal (Professor).We have tried Our best to reflect his words of wisdom from Hindi text to Englishwithout any tempering of the basic spirit of the book, however in case of anydiscrepancies the Hindi version of 'Yog Kaise Karen' hold true. The words whoseexact Hindi meaning could not be found, are written in italics and further a glossaryhas been added at the end the book.HOW TO DO YOGA1

Few WordsThe meditative visions that I have written in this book have come during my sadhanaperiod. I started my sadhana from 18-20th September, 1984. I had many meditativevisions from the beginning in the sadhana, but initially, I did not write them.Although my gurudev had told me many times, “Anand Kumar, you have goodmeditative visions during meditation, so note down your visions in a copy.” In thebeginning, I did not pay attention to writing my meditative visions. When I went toShri Mataji in June 1989 and got an opportunity to stay with her, then Anna ji(venerable Shri Mataji's husband) also told me, "Anand Kumar! Start writing yourmeditative visions in a copy. It may be possible that in the future, other spiritualseekers may be benefitted from your meditative visions.” I started writing mymeditative visions, as told by Shri Anna ji. Since June 1989, I started writing mymeditative visions immediately after they appeared during meditation. But I had notwritten the meditative visions that came to me from September 1984 to May 1989. Iwrote the meditative visions, which came during this period, in 1994-95 but by thattime, ten years had elapsed. I wrote the important meditative visions, out of all whichI could recall, and left the remaining ones.I give the credit of the success, that I have achieved in my sadhana, and themeditative visions that I had during my sadhana, to most revered gurudev ShriMataji, because she had been very gracious to me. She bestowed the love of not onlythe guru but also of the mother. Only by her blessings, I have been able to write themeditative visions from the beginning stage to that of the highest stage of thesadhana. I was just a worldly man, but shri gurudev made me a glowing gold aftertaking me under her wings. My mother and father gave birth, gave me a physicalbody, but my gurudev gave me the knowledge of the real nature of the gross worldHOW TO DO YOGA2

filled with ignorance (avidya) and Maya and showed the path to infinite. Now by thegrace of gurudev, I am moving forward on the path of infinite.I remember one more thing, when I was meditating, then, late revered SwamiSivananda ji asked me, "Yogi, why do you write your meditative visions?” I said,“Swami ji, my gurudev, and fellow disciples wanted me to write my meditativevisions, so I started writing them.” Swami ji said, "It is true that you have writtenthese meditative visions on the instruction of your gurudev and the fellow disciplesbut you have my blessings too, so in the future, some spiritual seekers will receiveguidance from this treatise and they will be blessed.” This was Swami Sivananda jiwho was from Rishikesh and left his physical body in I963 and he is the gurudev ofmy gurudev. Swami ji guided me a lot during my sadhana period. When I attainedthe supreme state of yoga, then he helped me much and explained the intricacies ofyoga.Dear readers! You would definitely be benefited by reading my experiences. Thosespiritual seekers who do sadhana will definitely get guidance from these meditativevisions, such is my conviction. It may be possible that my meditative visions do notmatch with that of other yogis, then forgive me. My path is that of Sahaj DhyanYoga; therefore, spiritual seekers who follow the path of Sahaj Dhyan Yoga willsurely get benefitted. Because sometimes it happens that the meditative visions of aspiritual seeker do not match with those of other spiritual seekers. But the subtlemeaning of meditative visions remains similar. But the thing to keep in mind is thatyoga cannot be done without sadguru, so the spiritual seeker must do his sadhanaunder the guidance of a competent guide, only then it is possible to progress in thepath of yoga. Yoga cannot be practiced just by reading books.HOW TO DO YOGA3

I was a theist even before I started sadhana. I had faith in worship, temples, etc., andused to read religious books a lot. I have also studied books of other religions. But Ihad never read books related to yoga, nor did I have any knowledge about yoga.Since I came to the path of yoga, I did not look back; I just kept moving forward.Many obstacles came, big problems came, I firmly faced difficulties, and renouncedworldly objects too when needed. But no obstacle or trouble could stop my path andfinally, I got success. Today, I find myself internally rejoiced. My parents named meAnand and now I am in ananda (bliss), sorrow cannot even touch me because wherethere is joy, sorrow has no job to do.Dear readers! If you want, you can also make your life blissful. Yoga does not meanthat you have to go to the forest and practice yoga right there; it is not necessary thatyou will progress in yoga there only. You can practice yoga while staying as ahouseholder. You should just have faith, trust, perseverance, patience, andabstinence; you will also definitely succeed. A human being is the most superiorliving being in the entire world. It is his duty to contemplate a bit about God. Thewhole life should not be spent craving for physical pleasures. Remember, physicalpleasures are transient. After transient pleasures, the pain will definitely follow ashappiness and sorrow are always interlinked as a pair. So, seek out such joy that willever remain with you and you never have to feel sorrow. A human being has a dutyto recognize his Self, to know how his real nature is. Your nature is ever-lasting; itis the truth; you are the son of immortality, recognize yourself. You are consideringthe manifested physical world as your own that is impermanent, inanimate and fullof delusion and ignorance. Only sadguru (true master) can liberate you from thisworld filled with darkness. O! Sons of immortality, may all of you get the sadguru,your life be blessed, and may you get the path of the infinite. Dear readers! If youHOW TO DO YOGA4

want to ask something about yoga and want to take any (yoga-related) guidancewhile meditating, feel free to ask me on YouTube or Facebook.- Yogi Anand JiHOW TO DO YOGA5

The Year 1984Beginning of My SadhanaFirst of all, I pay obeisance to my gurudev Shri Mataji, because the guru is the bestin a spiritual seeker's life. She has blessed me with immense grace, Shri Matajibecame my guru, and she guided me on yoga. Under her guidance, I had very goodexperiences and achieved success in yoga. gurudev Shri Mataji did shaktipat overme several times during my sadhana period. With her blessing, I could achieve asupreme state, and my current birth became a success. Now I am writing about myexperiences which came to me during my sadhana period.I started my sadhana since 18-20th September, 1984. At that time, I did not writeabout my visions that came during meditative state. Although, many times thespiritual seekers and Shri Mataji said to me, "You should write your experiences ina notebook, your experiences are good. In the future, it may be possible that theseexperiences will be read by new spiritual seekers and all those spiritual seekers canbe benefited. But until then, I did not write my experiences. Once in June 1989, ShriMataji called me in Miraj, and I got an opportunity to stay there for one to one anda half months. At that time, I had even more intensity in sadhana, much bettermeditative visions started appearing, then Shri Mataji’s husband, Anna ji, said tome, "Anand Kumar, you should write your experiences in a notebook. Shri Matajiand some spiritual seekers had asked to write my experiences. Then I started writingmy experiences from June 1989. But the visions that came, in the meditative state,between September, 1984 to May, 1989 were not written. I wrote these meditativevisions in October, 1994. After the lapse of almost ten years, I wrote only thoseHOW TO DO YOGA6

meditative visions which I could remember and the ones that I considered to beappropriate for writing.It was the month of September 1984; I used to work in Delhi at that time. I used toreturn to my room, after my duty, around 5.30 PM. After coming to my room, I didnot have to do any additional work, so in my free time, I used to read books ofgeneral knowledge and stories. I did not use to have much contact with neighbors orfriends and I used to enjoy solitude. One day, I did not have any book to read so Iwas thinking about what to do in my free time. So, I went to the neighboring friend,asked him for a book to read. Then, my friend said, "At this time, I do not have anybook, only a spiritual book is there which you can read if you want.” I said, “Giveme that book; I will spend my time with that book.” That friend gave me a book thecondition of which was very bad, the title and some pages were missing from thebook. I took that book and came to my room and I started reading from thebeginning. After reading some pages, I was not interested in that book but then Ithought, let me read it anyway; what is the harm in reading? After all, I want to spendtime somehow. When I read about 8, 10 pages quickly, then my interest in this bookincreased and I started reading with my full attention. My interest increased so muchthat I could not wish to put the book down. I read this book for about 2-3 hours thenI closed it. I cooked for myself and went to sleep after eating the food because it waspretty late in the night.On the second day, when I came back from work, I started reading the same bookagain. My interest in this book increased so much that I finished the book by 10:30PM. Now a strong desire arose in me whether I can also do sadhana? Could I besuccessful in that? At the end of the book, a method to practice sadhana wasdescribed on some pages. And the authoress also wrote, if you ask me about yoga, Iwill definitely respond and she also wrote her address. I decided I would meditate;HOW TO DO YOGA7

the success will definitely be achieved at some point. If a man does something withhard work, diligence, and perseverance, why would success not be achieved? Thebook I have just described was written by my gurudev Shri Mataji. The name of thatbook was” Kisi Ek Ki Sadhana Gatha”. In this book, the experiences of gurudev ShriMataji were written. These experiences came to her during her sadhana period.Sitting First Time for MeditationIt was eleven o’clock in the night; I decided to have my meal later, and first decidedto meditate according to the method described in the book. I sat on the floor on apallet. I like Lord Shankar; that is why I had kept pictures of Lord Shankar in hisdifferent mudras (spiritual gestures) in my room. I put one such picture in front ofme and prayed to Lord Shankar, "Kindly, being pleased with me, bless me that Ibecome a successful yogi." According to the method described in the book, I satkeeping my spine straight. I sat quietly for a while. After a few moments, I felt thatI was becoming somnolent, and later I was not in my senses. When my eyes opened,I learnt about a special kind of activity in my body that I cannot describe. My mindwas happy. I got up from the pallet, looked at my watch, and I was shocked. Thereason I was shocked was that it was 11:40 PM. I started meditation at eleven o'clock,then how did these forty minutes pass? Forty minutes is a long time. It felt like I wassitting for five minutes. I thought that maybe there was something wrong whilelooking the clock when I sat for meditation. Then I cooked and ate a meal, until thenit was about 1 AM at night, so I went to sleep.The next day I woke up at 3.30 in the morning because I had to sit for meditation.My mind was very joyous, and there started an intense feeling to meditate daily.HOW TO DO YOGA8

After my daily routine in the morning, I sat for meditation at 4 AM, and this time Ilooked at the clock carefully, so that there was nothing wrong with the time. Theclock was showing four o’clock in the morning. I sat on the pallet and then prayedto Lord Shankar and closed my eyes. When I closed my eyes, I lost my awareness,after some time, my eyes opened, my mind was very joyous, and there was no signof laziness in the body. Now I looked at the clock and saw that the clock was showingfive o’clock. I was surprised again, how did one hour pass I had not even realized. Iwas sitting on my seat and I did not feel like getting up. The eyes were shuttingautomatically and I felt that I should keep sitting for meditation. But it was five inthe morning, so I stood up. After standing, I realized that I had become fatigued, soI laid down on the bed. I started thinking about how one hour passed as soon as Iclosed my eyes. It was also certain that I had not slept during meditation. Now mywill power got further intensified, I will definitely meditate and work hard. I had athought that I have to become a spiritual seeker, no matter how much I may have tosacrifice for it. After reading the book by Shri Mataji, I had realized that if a person'skarma is good, then success in sadhana is achieved quickly. But during the sadhanaperiod, a man also has to suffer the consequences of his past karmas. I do not knowthe karmas of my past lives. Yes, now I will do good deeds for progress in mysadhana.I cooked and ate breakfast and went to work at 9 AM in the morning. I came back at5:30 PM in the evening, took rest for some time, and then sat for meditation at sixo'clock in the evening. Again 1 hour passed while meditating. I understood thatperhaps I undergo deep meditation, so the passing of one hour did not seem long. Ateleven o'clock at night, I sat again for meditation, it was about a half-hour ofmeditation and I fell asleep at 12 in the night. After getting up in the morning anddoing my daily routine, I sat for meditation at 4 o'clock and meditated for an hour.HOW TO DO YOGA9

This had become my daily routine now. I used to meditate at four o'clock in themorning, at 6 PM in the evening and then at eleven o'clock at night. In this way, theduration of my meditation, in the beginning, used to be for two and a half hours aday.Prana-vayu at Muladhara ChakraFour to five days of daily meditation had passed, I was meditating in the evening,and I lost myself in the depths of meditation. After some time, my awareness startedcoming back and I felt that something is happening at the bottom of my spine i.e., inthe root chakra (Muladhara Chakra). Now my focus got concentrated on the rootchakra. After some time, a feeling of slight pain or tickling began in that region; thispain was a bit strange; even when I felt the pain, I felt good. There was a slightfeeling of heat in that area due to which I was sweating in the lower part of the back.After some time, the pain became obvious. It seemed as the air was moving incircular fashion in spherical shape. When I felt the air, the pain increased evenfurther, but there was great happiness inside me. I was ready to endure more pain,but the pain did not increase much. Now during meditation, I felt my physical bodywas getting tired; I opened my eyes i.e. I came out of meditation.While ending meditation, the voice came from within the heart, "The objectyou were experiencing is your prana-vayu, and it has started rising.” When I used tosit in meditation, only after a short time, I started to feel the prana-vayu. Now I usedto meditate regularly along with chanting God's name. My desire to chant the namearose on its own. For 15 days, during meditation, I kept feeling that my prana-vayuwas moving in that region.HOW TO DO YOGA10

Prana-vayu at Svadhishthana ChakraFor about 15 days, I was feeling prana-vayu on root chakra. But after that, itseemed as if my prana-vayu is trying to move upwards along the spine. When it wasmoving upwards, a bit of pain was felt at that time, but there was happiness in mind.After a few days, it moved slightly above the root chakra, but after a few moments,it would come back to root chakra. When my mind was a little focused, then itseemed to move upward. This kept happening for some time. After a few days,prana-vayu reached sacral chakra (Svadhishthana Chakra). I could clearly feel thatnow prana-vayu is staying at the sacral chakra. In the first few days, it happened sothat prana-vayu would stop at the sacral chakra for a while and then came back downand stayed in the root chakra and after a brief time I used to come out of meditation.In a few days, prana-vayu stabilized on the sacral chakra, and my interest inmeditation increased more than before. Occasionally some special kind of thoughtsstarted coming to me during meditation. I used to think why am I getting such impurethoughts? I thought, the impurity which was inside me was coming out. Then I cameto know that the sacral chakra is in the place of the reproductive organs. There wasa slight effect on the reproductive organs due to prana-vayu being at sacral chakra.These thoughts were coming because of this reason. prana-vayu stayed on thischakra for almost a week; from here also the prana-vayu started making efforts formoving up. It is often seen that spiritual seekers do not have any kind of spiritualexperiences on the root chakra and sacral chakra. Only prana-vayu is felt here.Mostly, I have also experienced that spiritual seeker do not have even feeling ofprana-vayu on the root chakra and sacral chakra but it does not mean that theirsadhana is not happening. When proper meditation takes place, happiness increaseswithin the spiritual seeker and there is a slight increase in consciousness.HOW TO DO YOGA11

Prana-vayu at Nabhi ChakraNow prana-vayu gradually started to move upwards from the sacral chakra.When the prana-vayu rises from its previous place, then the spiritual seeker feels aslight pain. When prana-vayu moves back and forth multiple times in that area orwhen it stays there then the pain is not felt

HOW TO DO YOGA iv The Vision of Mother Kundalini-Shakti 45 Occurrence of Uddiyana Bandha and Mula Bandha 47 Mahayoga Mudra 48 Vision of Ego 50 The Vision of Lord Shankar and OM 52 The Vision of Shri Mataji 54 Intense Desire to Practice Sadhana 54 The Vision of Lord Shankar in Two For