Wondering how to begin your journey with Quantum Meditation? Here's a simple way to start.
Begin with the Easy Relaxation Meditation. This is the foundation of all other practices—because without learning to relax deeply, no other technique will truly work.
Practice this relaxation meditation twice a day for at least 40 days. Once you feel comfortable and steady in your practice, you're ready to explore further.
From there, you can choose any meditation that resonates with you from the Meditation section and continue your journey inward.

Prepare Your Space
To begin your meditation practice, first choose a quiet room where you can be alone and undisturbed. Close the door securely. Leave your phone in another room, or at least mute it and cover it with a cloth so that even if it rings, the sound won't startle you. Make sure there is enough air circulation in the room, even with the door closed. The lighting should be dim, but not completely dark.
Loosen your clothes a little to feel more comfortable. Before starting, recall a pleasant event or a happy feeling from the past two days. It doesn’t have to be anything major—the feeling itself is what's important.
For the practice, lie down on a firm bed, mat, or thin carpet on the floor. If lying flat is uncomfortable, you may place a thin pillow under your head. Ideally, the surface should be firm for better results. Lie down with your arms resting naturally at your sides, palms facing upward, and keep a gap of about four fingers between your feet.
You can also meditate in a seated position. Sit in Sukhasana or Padmasana on a mat or carpet, or simply sit upright on a chair.

• In Padmasana, place your hands on your knees.
• In Sukhasana, rest your right hand over your left, just below the navel.
• If sitting on a chair, ensure your feet touch the ground comfortably, with your palms resting on your knees.
• In all sitting positions, keep your spine and neck straight, relaxed, and aligned.

Quantum Terms to Know Before You Begin
Before starting your meditation journey, it’s helpful to get familiar with a few key terms and techniques used in Quantum practices. These concepts will guide you throughout your meditative experience.

The Alpha Station

The Alpha Station is also the first stop on your journey to your Quantum Home.
This station is a beautiful, peaceful place created by your imagination. It might have dense woods, flowing fountains, serene lakes, or blooming gardens—whatever feels calming and joyful to you.
This is the place you arrive at when your body and mind are completely relaxed, and your brain begins to generate alpha waves. If you're meditating for the very first time, take a moment to imagine and design your Alpha Station in your mind. 

Your Mind’s Home – The Quantum Home

Your Quantum Home is your mind’s own sacred space—a place free from negativity, where your thoughts function at their very best.
Once you’ve reached the Alpha Station, you’ll count from 19 to 0 to journey into your Quantum Home. This home can be anywhere you choose—a quiet lakeside, a sunlit forest, a mountain peak, a peaceful meadow, a secluded beach, even the ocean floor.
Let it be surrounded by peace, beauty, and joy. You can model it after a real place you love or build it entirely from your imagination.

Inside your Quantum Home, there will be:

• A grand Darbar (Living room)
• A Healing Center down a corridor to the right
• Optional rooms like a study, a prayer space, an acting stage, or anything else that supports your growth

And the best part? You can redesign and expand it anytime you return.

Shanti! Shanti! Shanti!
Shanti—a word from Sanskrit, widely used in Bengali and many other languages—means peace, calm, and bliss.
In Quantum Meditation, "Shanti! Shanti! Shanti!" is your code word for entering a relaxed state. When practiced regularly, simply saying or hearing this phrase will instantly begin to relax your mind and body.

Autosuggestion
Autosuggestions are positive words and statements that, when repeated consistently, reshape your inner world. They help create new beliefs, shift your inner vibrations, and ultimately transform your reality.
Ancient spiritual masters understood the profound power of repeated positive affirmations. Today, this timeless practice—now known as autosuggestion—lies at the heart of many modern self-development techniques.

Monchhobi: Painting the Future with Your Mind
Your monchhobi is the vision you hold for your future—a vivid mental image of the goal you wish to achieve. When you truly believe in the image imprinted in your mind, your brain uses its immense power to transform that vision into reality.
Monchhobi is a powerful method of shaping your future by visualizing it with clarity and conviction.
Our ancient sages understood the profound impact of visualization—thousands of years ago. They used it not only for their own self-development but also for the welfare of humanity. Even today, sages continue to harness this timeless practice.
You too can use monchhobi as a precise tool to unlock the full potential of your subconscious mind, guiding yourself toward self-mastery, success, and fulfillment.

Now, Let’s Begin the Meditation

Start Now
Gently close your eyes. Let them softly meet without squeezing. By closing your eyes, you’re giving your most active sense—your sight—a rest.
Take a deep breath through your nose, and slowly exhale through your mouth. As you breathe in, expand your upper abdomen, not your chest. As you exhale, let your abdomen fall. Take 6 to 10 breaths this way, counting silently: one, two, three.
As you inhale, think: "Vital energy is entering my body."
As you exhale, think: "All impurities are leaving my body."
After  6 to 10 breaths, let your breathing return to normal, inhaling and exhaling through your nose.

Relaxing the Body
With your eyes closed, scan your body from head to toe.
Start at the top of your head, and for about 10 seconds, focus on each part: forehead, eyes, jaw, neck, shoulders, arms, chest, abdomen, back, hips, legs, ankles, and feet.
Feel each area warm, tingle, relax, and grow heavy—like melting ice.
Imagine your entire body becoming loose and relaxed, heavy and still.
Take 5 slow breaths again, making your exhalation slightly longer than your inhalation. Then let your breath return to its natural rhythm.

Breath Awareness
Now simply observe your breathing.
Notice the air entering and leaving your nose, filling and emptying your lungs.
Watch the breath without controlling it for 1–2 minutes.

Heaviness and Melting
Feel the pull of gravity.
Sense your body growing heavier—head, shoulders, chest, hips, legs—turning into grains of sand.
Imagine the grains slowly falling away, until you become a soft pile of sand.

The Wind and Complete Relaxation
Visualize a gentle wind rising from the north, blowing the sand—your body—away into the distance.
Only your awareness remains. You are now deeply relaxed, in the Alpha state.

Entering the Quantum Home - Your Mind Castle
At the Alpha Station, say to yourself:
"From here, I will go deeper into my Quantum Home. Any loud emergency will instantly wake me if needed."
Begin a special countdown: from 19 to 0.
With each count, imagine a soft blue light enveloping you, guiding you deeper.
At 0, feel yourself arriving at your Quantum Home—your private sanctuary surrounded by nature’s beauty.Take in the sights, sounds, and smells: flowers, trees, waterfalls, birds, the gentle breeze.

In the Living Room (Darbar)
Sit comfortably in the living room of your Quantum Home.
This is a powerful state where your body's healing systems are activated, and your mind is ready for transformation.

Now say to yourself:
"In the future, whenever I close my eyes and say Aram! Aram! Aram!, my body and mind will instantly relax. Whenever I count from 19 to 0, I will reach my Quantum Home."

Give Positive Autosuggestions
Now, affirm positive statements, such as:

• "My memory is improving."
  
  
• "I am becoming more confident and courageous."
  
  
• "My body and mind are healthy and strong."
  
  
• "Positive thoughts attract positive outcomes."
  
  
• "Every day, I am getting better and more successful."

Feel each word becoming energy that fills and empowers you.
You can also visualize your goals or dreams at this time.

Returning to Wakefulness
Now it’s time to return.
Take a deep breath and say:
"From 0 to 7, I will become fully awake, strong, and refreshed."

Count:

• 0, 1: Feel grains of sand gathering into your body.
  
  
• 2, 3: Breathe deeply—sand becomes living cells.
  
  
• 4, 5: Another deep breath—cells fully alive and energized.
  
  
• 6, 7: Open your eyes.

Stretch your body gently.
Say aloud:
"I feel so good. My body and mind are fresh and renewed."

 

After Your First Relaxation Practice
Congratulations on completing your first meditation! As you continue, keep these points in mind:

1. After meditation, it might feel like you were simply sitting or lying with your eyes closed, without experiencing anything special. This is normal. Keep practicing — with time, you'll begin to feel more.
2. You may notice your body feeling very heavy. This is a good sign; it means your body is responding quickly to relaxation.
3. Feeling warm or sweating during meditation is also natural. It will settle as you continue practicing.
4. An increase in saliva is another positive sign that your body is relaxing deeply.
5. If your throat feels dry, think of something tangy like lemon or tamarind — it will naturally stimulate saliva.
6. If you meditate sitting up, you may experience some neck, shoulder, or back discomfort. This too will ease with regular practice.
7. A few people may feel dizzy or slightly nauseous. If this happens, continue meditating while taking slow, deep breaths. The feeling will pass.

Practice this relaxation technique twice daily for forty days. After that, you can explore other meditations from the Download Meditations list.

Remember: while self-practice is valuable, you’ll progress faster and gain deeper benefits by taking the Quantum Method Meditation Course.