Experts of Muraqaba have taught their students various methods of performing Muraqaba. These different Muraqabas function like classes or grades for the spiritual development of the students so that their progress unfolds gradually. When a student gains excellence in any one of the types of Muraqaba, they are then promoted to the next higher level.
These different levels and their objectives are based on the types of imagination that a student must focus on during Muraqaba. For instance, the Muraqaba of Kashf-ul-Qaboor (vision of the grave) is intended to unveil the life after death to the student. To strengthen their aura, the student performs Muraqaba with different colors of light, and to observe pure light, they perform the Muraqaba of Noor.
Similarly, to transfer the mental alignment and knowledge of the teacher to the student, they perform the Muraqaba of imagining the teacher (Tassawur-al-Shaykh). In short, depending on the student’s temperament, aptitude, and need, different kinds of Muraqaba are prescribed. Only an experienced and well-rounded teacher who has gone through the different levels of practice and possesses deep knowledge of the science of Muraqaba can determine the specific Muraqaba suitable for the student.
There are many kinds of Muraqaba based on types of imagination and method. That is why here we will shed light on the two major types of Muraqaba, from which all other types branch out.
Along with the explanation of these Muraqabas, a practical program is included so that anyone may follow the instructions and benefit from them both generally and specifically.
Some Muraqaba programs are designed for special purposes. For example, the Muraqaba to observe life after death (Kashf-ul-Qaboor), the Muraqaba of the voice of the cosmos (Hatif-e-Ghaybi), Muraqaba for mental peace, and so on. These specialized Muraqabas are intended to awaken unique and hidden abilities in the student so that specific benefits may be attained. While some Muraqabas work to activate the hidden senses of the student, these advanced forms aim to activate what is commonly referred to as the third eye through particular methods.
The program is intended for an average individual and is not meant to place pressure on the student’s mind. In the absence of the teacher’s physical presence, the institute recommends that students send monthly journal reports detailing their meditative experiences and visions so that they may receive guidance whenever necessary.
The following are the goals of the program
- To improve the functioning of the brain and mind
- To enhance the special faculties of the mind such as memory, creativity, imagination, and speed
- To awaken hidden abilities such as telepathy and Kashf
- To improve cognitive and intuitive abilities
- To activate the spiritual vision or third eye of the student
Before beginning any of the programs, it is important to keep the following in mind
- Practice Muraqaba at the same time each day for approximately fifteen to twenty minutes. Do not lose heart if progress does not meet your expectations. Progress and benefit depend on the student’s level of interest and consistency. Some students progress slowly and steadily. Others begin with rapid progress but later slow down. Some may not show much progress at first but then advance quickly. Each person’s rate of progress varies depending on their temperament. What gradually becomes part of one’s nature tends to remain with more permanence.
- While enthusiasm and sincere interest are vital, the student must not alter the program on their own. One’s dedication should remain focused on following and practicing the prescribed Muraqaba and any additional exercises such as breathing techniques with full attention and focus.
Practical Program
When we see someone practicing Muraqaba, it may seem as if they are simply sitting still with their eyes closed. This only reflects the physical aspect such as posture and the external environment. The true essence of Muraqaba lies in its mental process. As the topic suggests, we will now discuss the practical dimensions of Muraqaba which refer to general knowledge and the essential elements that must be considered.
To perform Muraqaba, first close your eyes and gradually free your mind from all incoming thoughts. Then concentrate on a single thought or image so completely that you lose interest or involvement in all other thoughts. The two central components of Muraqaba are emptiness of mind and focused imagination. Emptiness of mind means not giving attention to stray thoughts or deliberately thinking about anything else. This state of thoughtlessness is essential. Muraqaba can be practiced in different ways. Here we will briefly describe additional important elements.
Styles of Posture
Create a peaceful and comfortable environment for Muraqaba to help prevent physical discomfort or nervous tension. Based on your body type and natural inclination, you may adopt any of the following sitting styles.
Cross-legged Position
Sit either directly on the floor or on a cushion. Fold the left leg and place it on top of the right thigh. Keep the back and neck straight and relaxed without bending or creating tension. Hands may be rested on the knees or gently placed in the lap.
Sitting Straight Position
If you feel uncomfortable with the previously mentioned postures, you can sit in the same way Muslims sit during prayers. Even in this position, be careful not to bend the back or make it too stiff. Sit in a relaxed and comfortable manner.
Other Styles
Another style is to sit on the hips, fold the legs upward so that the knees touch the chest, and then wrap the arms around the knees as if embracing them. In this position, the upper body slightly leans forward. One of the advantages of this posture is that you can practice Muraqaba for a longer period without experiencing fatigue.
You can also perform Muraqaba while sitting on a chair. In that case, keep your back straight and avoid leaning backward to prevent drowsiness. The same applies if you choose to sit on a sofa, ottoman, or bed. Although it is possible to perform Muraqaba while lying down, this posture is generally not recommended because it often leads to sleep and therefore defeats the purpose of the practice.
Muraqaba can also be done while standing, and there are some specific imaginations (Tassawur) that require maintaining focus during walking. Those are exceptions. In general, most Muraqabas are best performed while sitting, as it is much easier for an individual to develop focus in a seated position.
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Timing and Place
The more serene and peaceful the environment is, the easier it becomes to concentrate and gain focus during Muraqaba. Choose a place that is neither too warm nor too cold. The fewer objects there are around, the lighter the mind will feel. The room should be well-ventilated, and ideally, it should be as dark as possible. Turn off the lights before starting Muraqaba, keep them off during the practice, and allow a few minutes to pass after Muraqaba before turning them back on. Let the darkness remain for a while. If light from outside is entering the room, use a curtain or any other covering to block it without restricting airflow.
We do not recommend lying down in bed to perform Muraqaba, as this often leads to drowsiness. It is better to perform it while sitting on the floor, on a chair, or on an ottoman-style sofa. Wear loose and comfortable clothing.
The four best times for Muraqaba are before dawn, early afternoon, late evening about an hour before sunset, and after midnight. During these periods, nature becomes still and the human senses follow this stillness. These times are more effective than others. Although all these periods offer unique benefits, the time between sundown and sunrise is especially favorable because the senses that connect to the unseen world become more active at night.
Our world moves in two ways: on its axis and in its orbit. After reaching the zenith, the speed of orbiting begins to slow. A couple of hours before sundown, this speed decreases enough for the senses to begin experiencing pressure. Human and animal senses start shifting from diurnal to nocturnal. A sensitive person can feel this transition as a kind of fatigue or heaviness. This is the beginning of the subconscious asserting itself over consciousness. After midnight, the nocturnal senses become stronger, making this the most ideal time for Muraqaba.
Subconscious senses remain dominant until sunrise, which is why Muraqaba performed before sunrise is more effective than during the day. One benefit of practicing before sunrise is that the fatigue and stress of the previous day have been cleared by sleep. As a result, the person remains more focused during Muraqaba. Even after waking, the subconscious senses are still active, and the brain can easily absorb the effects of the practice.
For many people, midnight Muraqaba is not practical because of job or business demands. By that time, they are so tired that they fall asleep shortly after beginning. For them, early morning Muraqaba is the better option.
The duration of Muraqaba depends on the mental state and level of concentration. It may range from fifteen minutes to several hours. Sometimes time passes so quickly that when the person checks the clock after finishing, it is far past what was planned. On other occasions, the person may open their eyes before the scheduled time and feel no desire to continue. Generally, Muraqaba should be kept between twenty and forty-five minutes.
Make full use of the time set aside for Muraqaba. Enter the practice peacefully and with ease. Prepare your mind the way you would before reading a book. Just as a quiet environment is chosen for reading, a silent and undisturbed space should also be chosen for Muraqaba to enhance concentration. Right before beginning, let the mind settle and become peaceful. Words can help you enter this state. For example, quietly say to yourself:
Everything is still and quiet and this stillness and serenity is entering inside me.
Say this softly enough to feel its effect. Begin Muraqaba only when your body, mind, and breathing are in harmony.
Material Help
The purpose of Muraqaba is to activate the esoteric vision within. This is achieved by reducing or stopping the movement of the eyeballs as much as possible. The less they move, the quicker the esoteric vision is activated. To support this, Muraqaba experts suggest wrapping a small towel or band around the eyes. The darker the color the better, black is often preferred. When placing the cloth, apply a moderate pressure around the eyes. It should not be so light that the eyeballs remain free, nor so tight that it causes pain. The idea is to apply just enough pressure to reduce eye movement. In this suspended state, the spiritual eyes begin to function.
To protect hearing from external noise and enhance the perception of inner sounds, experts recommend placing a small cotton ball, moistened and sprinkled with black pepper powder in the ears. Black pepper naturally absorbs sound and helps raise the volume of inner voices to a perceptible level.
Using a towel for the eyes and cotton for the ears helps reduce environmental distractions. However, these aids are optional. Muraqaba can still be performed without them. When ready, sit comfortably, close your eyes, and allow the mind to settle. Then gently bring your focus to the central idea of the Muraqaba and begin.
Imagination
Many people are unsure what imagination or visualization means in Muraqaba. They often think it involves making a mental picture of a subject. For example, in the Muraqaba of Tassawur Shaykh, some may try to picture the teacher’s face or body. In the Muraqaba of light, they may try to see the specific color of the light. But this is not the true meaning of imagination.
Imagination in this context means surrendering all other thoughts and focusing only on the central idea. You should not assign meaning or try to see anything. For example, in the Muraqaba of the teacher, simply concentrate on the presence of the teacher as the focus of your attention. Avoid visualizing their facial features. Similarly, in the Muraqaba of light, imagine that the light is present and shining on you, but do not try to see it or focus on its color.
In the beginning, maintaining focus on a single idea may be difficult. From the moment Muraqaba begins, many different thoughts may rush in. The harder you try to quiet the mind, the more thoughts appear, leading to fatigue or frustration. Sometimes the distractions are so intense that you may feel the need to stop the practice altogether. You may even believe you are not capable of doing Muraqaba, which is just a false assumption.
This can be compared to taming a horse. At first, the horse resists, but with persistence, it becomes calm and cooperative. The same is true for the mind. If you continue practicing Muraqaba regularly and follow the guidelines, your willpower will eventually gain control and the restless mind will surrender.
In everyday life, we often remain focused on a single idea despite other thoughts or activities. The following examples illustrate what imagination really is during Muraqaba.
In the first example, two people in love constantly think about each other. Their thoughts may vary but the feeling remains steady and does not interfere with daily tasks.
In the second example, a working mother leaves her sick child at home. Throughout the day, the thought of her child never leaves her mind, even as she performs her job attentively.
In the third example, a writer focuses entirely on an essay. Though the senses are aware of the surroundings, the writer remains mentally immersed in the subject until the essay is completed.
In the fourth example, someone burdened by a worry continues daily life, but the troubling thought lingers quietly in the background. Sometimes it becomes so overwhelming that the person isolates themselves.
These examples show that even in the presence of other thoughts or activities, the mind can stay centered. In Muraqaba, you continue focusing on your chosen idea even as other thoughts pass through. These thoughts are not intentional but arise due to resistance from the conscious mind. The conscious mind resists unfamiliar practices. If someone gives in to this resistance, they deviate from the path of divine guidance. But if they continue Muraqaba without reacting to the resistance, the unwanted thoughts gradually lose strength and clarity emerges. The best approach is not to fight the thoughts but to allow them to pass. If you fight them, they echo louder and leave a deeper impression on the mind.
Another example may clarify this. Imagine you are walking to a park. You know your destination. Along the way, you see beautiful houses or garbage, but you keep going without stopping. If you had stopped, you would not have reached the park. Even if you reached it, being mentally occupied with those sights might prevent you from enjoying it. In Muraqaba, rejecting or analyzing incoming thoughts pulls you into irrelevant distractions and reduces mental focus.
Avoidance
In the beginning, do not practice Muraqaba too long or too often. Moderation is better. Doing too much may lead to mental fatigue or disinterest and cause you to stop. Start with fifteen to twenty minutes, then gradually increase as needed. Also keep the practice regular. Some people do long Muraqaba one day, short ones the next, and skip on others.
Consciousness will try to stop your practice. You may feel tired and think you should rest instead. You may feel you didn’t sleep well and decide to skip. One excuse follows another, and days pass. Sometimes people blame their environment. While a peaceful setting is helpful, using that as an excuse prevents progress. When the condition improves, another excuse arises. When we truly want something, we manage to do it despite obstacles. We sleep in noisy places when needed. We rush to work without breakfast. We do what we must when it matters.
If Muraqaba matters to you, make time for it just like you do for other priorities. Much of our time is wasted on unproductive thinking or idle habits. If you claim to want the benefits of Muraqaba but can’t find time, you are deceiving yourself. In truth, you do not want to do it.
Muraqaba and Sleep
Do not mix Muraqaba with sleep. Avoid practicing it when feeling drowsy. If you are tired, take a short nap first so that Muraqaba is done with full awareness. Before starting, close your eyes and relax your body. Breathe slowly and imagine waves of energy entering you. This helps release tension and prepare you mentally.
After completing Muraqaba, sit quietly for a few moments. Just as it takes time to fully wake from sleep, allow time for the mind to return to normal awareness. Afterward, walk a little and avoid talking immediately. If you must speak, do so in a soft voice. This helps retain the effects of Muraqaba into wakefulness.
In spiritual disciplines, long sleep is discouraged because it causes mental dullness. While sleeping less supports spiritual growth, beginners should not reduce sleep too much. On average, six hours is sufficient.
Some people read books or magazines in bed before sleeping. This habit leaves a strong imprint on the mind and can influence dreams. This habit can be used positively by doing Muraqaba before sleeping so that its effects carry into the subconscious. However, avoid trying to fall asleep during Muraqaba. The practice should be done in a sitting posture. After finishing, you can go to bed.
Eat light and simple food. Avoid overeating. Eating slightly less than full appetite makes the body feel lighter and supports concentration. From a medical perspective, oily or spicy food burdens the body and dulls the mind. Muraqaba should not be practiced immediately after eating. Wait at least two and a half hours.
Storage of Energy
Through Muraqaba, we connect with the cosmic mind and store large amounts of energy. This energy must be preserved. To prevent its loss, avoid mental states and behaviors that waste energy. The more the mind is focused, the more this energy activates higher senses.
If the mind is left uncontrolled, the energy flows toward lower impulses and gets wasted. Early in the practice, you may feel heaviness or confusion, but this eventually settles. Reduce mental pressure and nervous strain. Use willpower to keep the mind detached from distractions. Control emotions whether they bring sadness or joy. Avoid loud speech, anger, irritability, excessive worry, and overindulgence in any behavior. Moderation helps bring the mind into balance.
The subconscious mind remains active at all times and influences all behavior. When Muraqaba takes hold, this influence continues even during daily life. However, worry and environmental factors can weaken focus. Although we cannot change the environment completely, we can train the mind to stay focused. Patience, gratitude, faith, trust, and detachment free the mind from confusion and elevate it. Good manners and courtesy help distance the mind from negativity. Willpower strengthens the ability to resist harmful thoughts. If you are mentally unsettled, your surroundings will not bring peace.
Structure your day so the mind does not remain idle. Use your time for constructive activities. Read good books, write, draw, or engage in physical movement. Avoid gossip and unnecessary talk. These habits help protect your energy and deepen spiritual knowledge.