Computer yoga is very easy, and you'll be relaxed in just a few minutes. Steps:
# Move your head and think the mantra "Om" in your head. Turn your head left and right. Forward and backward.
# Move your shoulders. Find the way that works best for you. Move forward, and then move another way round. Think "Om , Om, Om... " in your shoulders.
# Move your spine to the right and left side. Think "Om , Om, Om... " in your spine.
# Move your feet on the ground. Say "Om" in the earth. Concentrate on the whole earth and think the mantra "Om" in the earth.
# Massage your body from head to feet and think "Om , Om, Om... "
# Rub your eyes and face, and think "Om , Om, Om... "
# Place one hand on your stomach and practice bellows breathing. Think "Om" in your stomach. Breathe at a higher speed with the abdominal muscles and fill your body with conscious energy (prana, light).
# Press with your thumb the right nostril, breath with the bellows breathing through the left nostril, and think "Om". Press with your index finger (middle finger, ring finger) the left nostril, breathe with the bellows breathing through the right nostril, and think "Om". Change several times between the left and right nostril back and forth until a feeling of inner peace and harmony is created.
# Get inner peace und rub your belly: "I take things as they are. I flow positive with my life."
# Put your hands together in the meditation pose in front of your belly. Move your thumbs. Visualize yourself as a Buddha (Shiva, Enlightened) and a Goddess of Love. Think or speak the mantra: "I am a Buddha (Shiva). I am a Goddess of Love (Mother of all beings)."
# Move your hand and send light to someone. Say "I send light to... (name). May all people be happy. May the world be happy."
# Rub your palms in front of your heart.. Think on the enlightened masters and say, "Om all enlightened masters. Om God. Please help me on my way."
# Put your hands on your legs or your belly. Make your mind calm and think the mantra "Om" in your head, your thorax, your belly, your legs, feet and in the earth. Think in the whole cosmos: "Om Shanti. Om Peace. Om Peace. Om Shanti. Om Peace ..."
# Stop your thinking for one minute. Simply sit there. Don't think. Relax.
# What is your positive sentence now? For example, "I am optimistic. I go my way with optimism."
== Tips ==
*The computer meditation is aimed at people of all religious denominations. It may also be practiced by atheists. Take the sentences that fit for you. You can also rephrase the mantras and make them suitable for you. You can define God in your own way as a supreme being or a cosmic power (life power). You can omit the mantra "Om God" if it does not fit for you.
*The essence of spirituality is to build up inner strength, peace, love and happiness. Your inner energy can be awakened by positive visualizations in connection with mantras.
*Inner peace arises if you put your mind to rest. For this purpose we will first use the mantra "Om Shanti. Om Peace." Then we stop for a minute every thought. Finally, it is good to linger in the relaxation for some time. In this final phase, it unfolds its healing (harmonizing) effects.
*On the spiritual path you're only successful if you always act in close contact with your personal truth and with a good feel for yourself. Practice the computer meditation therefore so that it fits for you personally and is good for you.