WHAT IS MEDITATION?
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An ordinary person may consider meditation as a worship or prayer. But it is not so. Meditation means
awareness. Whatever you do with awareness is meditation. "Watching your breath" is meditation; listening
to the birds is meditation. As long as these activities are free from any other distraction to the mind, it is
effective meditation.
Meditation is not a technique but a way of life. Meditation means 'a cessation of the thought process' . It
describes a state of consciousness, when the mind is free of scattered thoughts and various patterns .
The observer (one who is doing meditation) realizes that all the activity of the mind is reduced to one.
A Tibetan Lama was being monitored on a brain scan machine by a scientist wishing to test physiological
functions during deep meditation. The scientist said - "Very good Sir. The machine shows that you are
able to go very deep in brain relaxation, and that validates your meditation". "No", said the Lama, "This
(pointing to his brain) validates the machine!".
These days it is commonly understood to mean some form of spiritual practice where one sits down with
eyes closed and empties the mind to attain inner peace, relaxation or even an experience of God. Some
people use the term as "my gardening is my meditation" or for jogging or art or music, hence creating
confusion or misunderstanding.
The word meditation, is derived from two Latin words : meditari(to think, to dwell upon, to exercise the
mind) and mederi (to heal). Its Sanskrit derivation 'medha' means wisdom.
Many years ago meditation was considered something just not meant for modern people, but now it has
become very popular with all types of people. Published scientific and medical evidence has proved its
benefits, but it still needs to be much understood.
Traditionally, the classical yoga texts, describe that to attain true states of meditation one must go
through several stages. After the necessary preparation of personal and social code, physical position,
breath control, and relaxation come the more advanced stages of concentration, contemplation, and then
ultimately absorption. But that does not mean that one must perfect any one stage before moving onto
the next. The Integral yoga approach is simultaneous application of a little of all stages together.
Commonly today, people can mean any one of these stages when they refer to the term meditation.
Some schools only teach concentration techniques, some relaxation, and others teach free form
contemplative activities like just sitting and awaiting absorption. Some call it meditation without giving
credence to yoga for fear of being branded 'eastern'. But yoga is not something eastern or western as it
is universal in its approach and application.
With regular practice of a balanced series of techniques, the energy of the body and mind can be liberated
and the quality of consciousness can be expanded. This is not a subjective claim but is now being
investigated by the scientists and being shown by an empirical fact.
HOW TO MEDITATE?
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1.Make time to meditate. Set aside enough time in your daily routine for meditating. The effects of
meditation are most noticeable when you do it regularly and consistently rather than sporadically.
# Some people will find a five minute meditation worthwhile, for others, the benefits of longer meditation
are well worth the time.
# You can meditate at any time of day; some people like to start their day off with meditation, others like
to end the day by clearing their mind, and some prefer to find refuge in meditation in the middle of a busy
day. Generally, however, the easiest time to meditate is in the morning, before the day's events tire your
body out and give your mind more to think about.
# Don't meditate immediately following a meal, or when you are likely to be hungry. The body's digestive
system can be very distracting.
2.Find or create a quiet, relaxing environment. It's especially important, when you're starting out, to avoid
any obstacles to attention. Turn off any TV sets, phone(s) or other noisy appliances. If you play music,
make sure it's calm, repetitive and gentle, so as not to break your concentration. Meditating outside can
be conducive, as long as you don't sit near a busy roadway or another source of loud noise.
3.Sit with your pelvis tilted slightly forward. Tilt your pelvis forward by sitting on the forward edge of a
thick cushion, or on a chair that has its back legs lifted off the ground 8 to 10 cm (3 or 4 inches).
Starting from your bottom, stack up the vertebrae in your spine, so that they are balanced one on top of
another and support the whole weight of your torso, neck, and head. Done correctly, it feels as if no
effort is required to hold your torso up. (A small amount of effort is in fact required, but with the right
posture, it is so small and evenly distributed you don't notice it.)
There are some things you can check to help you find the right position:
* There are two bony bits in your butt, that exist to help you sit. (Seriously.) Centre your weight over
them.
* Relax your arms and legs. They don't need to be in any special position, just as long as they are
relaxed and don't interfere with balancing your torso. You can put your hands on your thighs, but it might
be easier at first to let your arms hang at your sides - the hanging weight helps reveal where things are
out of alignment.
* Try to balance your whole torso such that you don't need to work to hold it up. When compared to
how people usually sit:
o your low back will be further forward,
o your shoulders will be further back,
o your diaphragm and ribs will be tilted backwards and lifted
o your chin will drop down to your neck, so much so that your tongue will be pressed against your
teeth and your jaw will move forwards
o your scapulae (the triangular bones behind your shoulders) will loosen away from your ribs a bit
o it will be easier to breathe as your lungs will have more space. In fact, you may notice how most
of the muscles in your torso work to help you breathe, from the muscles in the base of your pelvis to the
ones in your neck, centred on the main breathing muscle, the diaphragm. They work just a little, assisting
the diaphragm. If you notice this, it's a good sign you have established a good posture.
* If your posture is good, you will almost certainly feel a stretch on the back of your neck, and possibly
in your shoulders. Just relax. If the stretch is so pronounced that it is painful, work on stretching and
relaxing that area when you aren't meditating.
* The right posture is easy and comfortable. You almost feel like you are floating.
4.Relax everything, and keep searching for things that aren't relaxed. When you find them, (and you will),
relax them. You may find that you can't relax them unless you adjust your posture so that you are better
aligned, and that place doesn't need to work anymore. This commonly happens with muscles near your
spine. You may also notice that you are twisted a little and need to straighten out. Little muscles in your
face often keep getting tense, too.
5.Focus your attention. The meditation posture naturally moves your mind towards a relaxed, alert state.
The goal is to allow the "chattering" in your mind to gradually fade away. Find an "anchor" to settle your
mind.
* Let your attention rest on the flow of your breath. Listen to it, follow it, but make no judgments on it
(such as "It sounds a little raspy...maybe I'm getting a cold?").
* To overcome verbal chatter, recite a mantra (repetition of a sacred word). A single word like "aum"
uttered at a steady rhythm is best. You can recite it verbally or just with the voice in your mind. Beginners
may find it easier to count their breaths. Try counting your breath from 1 to 10, then simply start again at
1.
*
To circumvent images that keep intruding on your thoughts, visualize a place that calms you. It can be
real or imaginary. Imagine you are at the top of a staircase leading to a peaceful place. Count your way
down the steps until you are peaceful and relaxed.
* For some people, focusing attention on a point or object does exactly the opposite of what
meditation is all about. It takes you back to the life of 'focus', 'concentration', 'strain'. In this case, as an
alternative to the above techniques, some meditators recommend un-focusing your attention. Instead of
focusing attention on a point or an object, this type of meditation is achieved by attaining a state of zero.
Take your attention above all thoughts till a point you lose all attention and all thoughts.
6.Silence your mind. Once you've trained your mind to focus on just one thing at a time, the next step is
focus on nothing at all, essentially "clearing" your mind. This requires tremendous discipline but is the
pinnacle of meditation. After focusing on a single point as described in the previous step, you can either
cast it away, or observe it impartially and let it come and then go, without labeling it as "good" or "bad".
Take the same approach to any thoughts which return to your mind until silence perseveres
MEDITATION TECHNIQUES
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There are a number of meditation techniques for effective meditation.
Different cultures have different mediation techniques, but one thing is certain - meditation is universal.
The different techniques are suited to different personality types. While some techniques are
concentrative, involving focusing, other techniques are expansive such as 'Vipassana' meditation which
allows for the free flow of thoughts and their observation.
Presented below are some of the common meditation methods. Only a brief insight is provided and
meditation should be learnt under the guidance of a Guru.
Mantra Meditation
MANTRA MEDITATION
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A Mantra is a grouping of sound vibrations which have an effect on the mental and psychic
consciousness. Although traditionally given by a Guru, in the absence of a Guru, the practitioner may
choose his mantra. An important criterion for mantra selection is that it must appeal to the mind fully
when spoken verbally.
Mantra chanting creates powerful vibrations which are said to be directed to the right "chakras" to attract
divine forces. This process is said to mysteriously heal the spiritual, physical & psychological body. It is
important that when the mantra is chanted, the words and their rhythm must be enjoyed and one must
surrender oneself to this experience.
Mantras do not have any specific meaning. Their power lies not in the meaning of the word but through
the vibratory effects of the sound that they produced when spoken verbally or mentally.
In fact, a Mantra should not be confused with religion. Just because a mantra refers to a Hindu God, it
does not mean that it cannot be said by a Christian. Also, a Mantra should not be translated as this has
the effect of altering the sound vibrations wherein lies the strength of the Mantra.
Repetition of a Mantra forms the basis of Mantra Meditation. Mantras for spiritual evolution should be
practiced for a fixed amount of time each day. Repeating a mantra too much may not be right for sensitive
or psychic people as it may affect them adversely. Generally, if you repeat a mantra for about 10 minutes
every day, then, within a few days you will know whether the vibrations feel right for you.
Transcendental Meditation (TM) introduced by Maharshi Mahesh Yogi is also a form of Mantra Meditation
where the participants are provided their personal Mantra.
Mantra Meditation is the easiest and safest form of meditation and can be practiced by anyone at anytime
and under any conditions. The most common way of practicing Mantra Meditation is Japa. Japa (literally
means 'rotate') is performed by repeating a mantra in sync with the rotation of a Japa Mala. A Japa Mala is a
rosary of 108 beads where each bead is turned after the mental or audible recitation of the mantra.
Using a Japa Mala for Mantra Meditation is very effective as it provides an anchor to bring the mind back as
it experiences wavering thoughts. The Mantra combined with the Japa Mala provide tangible anchors to
which the thoughts are directed back as they spin out of control. That is why, Japa Meditation is one of
the most recommended forms of meditation for the beginner.
Yogic Gaze....(Trataka)
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In this a regular candle is used, however any other object of choice can be used. The candle is set up at
an arm's distance, level with eyes, and steady gazing is first done with the eyes open. After some time,
the eyes are closed, and the after image of the flame is 'gazed at' with eyes closed at the eye brow
center. Try not to move through out the practice. Relax your breath , let it lengthen, deepen.
This open gazing of the flame and then with the eyes closed is alternated a couple of times before
concluding the practice.
If using a candle for Trataka, the gaze should be fixed at the wick tip and not on the flame
Caution:
If practicing Trataka on a Candle flame, do not continue the practice for more than a month or two at a
stretch as it may lead to damage of the retina.
Benefits:
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It improves the optic function, both external and internal, such as poor eyesight and visualization abilities.
It helps develop concentration and mental resolve.
Develop the ability to maintain one-pointedness in amongst the noise and distractions of daily life.
Develops the psychic eye, that is the ability to "see" or understand what is inside and beyond the
obvious. It develops the power of Intuition.
CHAKRA MEDITATION
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Chakra Anusandhana means "discovery or search of the chakras". It is a simple way for beginners to
explore the chakras self-tutored. It helps in awakening them gently, and in a balanced integrated way.
How to:
-----------------
It can be done sitting, or lying.
Close your eyes, adjust your body, clothing.
Let the breath relax, slow and deepen, but do not control it.
After a few minutes of settling in, commence Ujjayi pranayam, and carry on for some time
Now bring awareness to the spinal passage, such that awareness of breath is from bottom to top, Spend
a few minutes establishing this inner breath pattern up and down. Ascending with inhalation, descending
with exhalation.
Begin to locate chakras within that channel. Need not pin point the exact location, just focus on general
area. Try to feel the location of each station and mentally repeat its name as you pass by it. On your way
up mentally repeat from Mooldhara to Ajna, and way down reverse the order.
Just before finishing let go of breath sound, then names. And chant mantra' 'Om' 3 times.
Precaution:
Awakening of Chakra can have its side effects. Excessive mental energy can be a problem with those who
do not have abundant physical activity.
Never meditate on one Chakra without qualified guidance. It can lead to an imbalance and cause
personality problems.
OTHER MEDITATION TECHNIQUES
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Vipassana Meditation
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Vipassana means "insight" -to see things as they really are, through a process of self-observation. It means
insight into your own nature which enables one to recognize himself the cause of suffering and eliminate
it.
Method:
It is usually done in a course of 10 days, when the participants refrain from reading, writing, and even
talking (except discussing difficulties faced during meditation with the teacher). Set aside 15 minutes. Find
a quiet place. Sit down cross-legged on the floor or a chair with a straight back. Become aware of your
breath. Take a mental note of whatever feeling you are experiencing. Open your eyes slowly after 10 or
15 minutes and get up gradually. Do not worry if you do not get any great insights in your first session.
Try to be aware of your senses and emotions and their impact on you.
Benefits:
It is free of rites. Allows one to study sensation in the body like cold, pain, itching etc. One
develops wisdom.
Raja Yoga Meditation:
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Raja yoga meditation fills the yogi with super-sensuous joy or bliss which is the highest and the most
ennobling experience. The bliss elevates the mind and raises the yogi above carnal pleasures, and moulds
his bad habits.
A Raja yogi establishes a relationship with God . He withdraws from all the superfluous and avoidable
worldly activities. He spends minimum time and resources on his personal comforts and devotes
maximum energy for noble cause i.e. spiritual awakening of his felloe-beings.
Zazen
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It refers to zen meditation as was done by Buddha.
Method:
In this you sit in lotus position with back straight to allow free movement of the diaphragm. The chin is
tucked in and the weight of the body equally distributed on both the legs.
Benefits:
It is a way to discipline life, and makes one realize how much valuable time is wasted each day.
Nada Yoga
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Plug the ears with the thumbs as in Yoni mudra and concentrate on the internal body sounds. At first the
sounds will be faint and will progressively become louder. By listening to this sound mind becomes
internally focused. Very beneficial meditative object.
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N.B
----
It was not till the 20th century that a need for the creation of secular forms of popular meditative
techniques began to be felt. But for the most part these New Age meditative systems were little more
than rehashed versions of older techniques, which had been extracted from their religious contexts.
Transcendental Meditation (TM), as propagated by Maharishi Mahesh Yogi, is one such version, which
grew out of the Hindu practice of `naam japa` or `yoga japa` during the 1960`s.
Existent techniques of meditation can be categorized under two fairly broad sections
—Zen-based forms, which are more "insight"-oriented and Hinduism-based forms, which are largely
"concentration"-oriented. Most New Age techniques fall into either of these categories.
CONCENTRATIVE MEDITATION
Concentrative meditation focuses the attention on the breath, an image, or a sound (mantra), in order to
still the mind and allow a greater awareness and clarity to emerge.
The simplest form of concentrative meditation is to sit quietly and focus the attention on the breath. Yoga
and meditation practitioners believe that there is a direct correlation between one`s breath and one`s
state of the mind. For example, when a person is anxious, frightened, agitated, or distracted, the breath
tends to get shallow, rapid, and uneven. On the other hand, when the mind is calm, focused, and
composed, the breath is slow, deep, and regular. Focusing the mind on the continuous rhythm of
inhalation and exhalation provides a natural object of meditation. As you focus your awareness on the
breath, your mind becomes absorbed in the rhythm of inhalation and exhalation. As a result, your
breathing will become slower and deeper, and the mind becomes more tranquil and aware.
Transcendental Meditation or yoga nidra (popularized by the Bihar School of Yoga), which owe its origin
to ancient Hindu meditative techniques, aim towards a totally detached frame of mind. These forms
encourage the practitioner to retreat within the inner-self, into the "real" world, away from the "illusions"
(maya) of outside influences. Meditative practices like Mantra yoga, for example, induces the mind to
concentrate on a sacred sound by ritualistic chanting, until it attains the trance-like state of samadhi (a
state of mind, where it is only responsive to subjective impressions).
ZEN BASED MEDITATION
Mindfulness meditation involves opening the attention to become aware of the continuously passing
parade of sensations and feelings, images, thoughts, sounds, smells, and so forth without becoming
involved in thinking about them. The meditator sits quietly and simply witnesses whatever goes through
the mind, not reacting or becoming involved with thoughts, memories, worries, or images. This helps to
gain a more calm, clear, and non-reactive state of mind. Zen-based forms like Thich Nhat Hanh`s (the
France-based Vietnamese Zen master) mindfulness meditation or vipassana, which was promoted by S.N.
Goenka, concentrate more on the present, the here and now. This is accomplished by non-judgmentally
observing the breath and the sensations in the body very keenly. The objective is to attain perfect
concentration without blocking out outside distractions. To reach an ideal state of equanimity and
objectivity. But whether one adopts the method of the yogi, oblivious to the external world, or that of
the Zen meditator, keenly attuned to his environment—the idea is to tap those vast resources of energy
and enlightenment inherent in all of us. To effortlessly find within, what we had been unsuccessfully trying
to discover without. That, in essence, is both the art and the science of meditation.
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BENEFITS OF MEDITATIONS
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Meditation : an enrichment to your soul
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While a meditative state is the natural outcome of yoga and the spiritual benefit of meditation is supreme
bliss or enlightenment, these words are unlikely to be understood by many.
However, progress towards meditation and meditative techniques have several benefits at the gross body
or material level:
Improvement of body luster and general health-
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When your mind focuses on a particular part of the body, the blood flow to that part increases and cells
receive more oxygen and other nutrients in abundance. Today, many of the film stars and fashion models
include meditation in their daily regimen.
Improvement in concentration -
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Many of the athletes and sports professionals regularly employ meditation methods. Studies have found
a direct correlation between concentration exercises (meditation) and the performance level of sports
professionals. Meditation strengthens the mind, it comes under control and is able to provide effective
guidance to the physical body to effectively execute all its projects. Psychological Exercises are a
powerful way of improving concentration and improving mental strength.
Health benefits of Meditation:
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Though meditation is usually recognized as a largely spiritual practice, it also has many health benefits.
The yoga and meditation techniques are being implemented in management of life threatening diseases; in
transformation of molecular and genetic structure; in reversal of mental illnesses, in accelerated learning
programs, in perceptions and communications beyond the physical, in solving problems and atomic and
nuclear physics; in gaining better ecological understanding; in management of lifestyle and future world
problems. Some benefits of meditation are:
It lowers oxygen consumption.
It decreases respiratory rate.
It increases blood flow and slows the heart rate.
Increases exercise tolerance in heart patients.
Leads to a deeper level of relaxation.
Good for people with high blood pressure as it brings the B.P. to normal.
Reduces anxiety attacks by lowering the levels of blood lactate.
Decreases muscle tension (any pain due to tension) and headaches.
Builds self-confidence.
It increases serotonin production which influences mood and behaviour. Low levels of serotonin are
associated with depression, obesity, insomnia and headaches.
Helps in chronic diseases like allergies , arthritis etc
Reduces Pre- menstrual Syndrome.
Helps in post-operative healing.
Enhances the immune system. Research has revealed that meditation increases activity of 'natural-killer
cells', which kill bacteria and cancer cells.
Also reduces activity of viruses and emotional distress.
Benefits of meditation on Women's health and Pregnancy:
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Identity of your own - besides daughter, wife, mother etc.-
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Women begin life as someone's daughter, and then someone's lover, wife, someone's mother. Yes, but
who am I- who am I really? Not only does a woman need an understanding of her body but also needs to
connect with the essence of her true self. A true self, which is an identity beyond everyday change-
beyond gender, beyond fluctuations of hormones, beyond family expectations and other superimposed
personality patterns. Discovering this true self is not as easy. Just when you know who you are , it all
changes again.
The process of self discovery involves, stripping off false layers of identity, going back through all the
conditionings , realizing- "I am not that, and not that, and not that", an emptiness out of which arises the
realization - "Ah ha! I am that".
The place for this self discovery is not the psychiatrist's couch, the matrimonial bed, the mother's group,
or even a yoga retreat, but within your own private meditation times.
Resolve Phobias
-------------------------------
Meditation can help to resolve the deepest of neuroses, fears and conflict which play their part in causing
stress and ill health.
For mothers-to-be
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Meditation puts mothers in tune with their babies. Manta Japa is especially appropriate for pregnant
women. [ See box Mantra Japa for pregnant women ] After birth, daily meditation becomes a precious time
to refocus and make sense of the many new thoughts and feelings which can be running through your
mind, brought about by the events of childbirth and new motherhood.
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N.B:
• Worries and struggles of the mind are smoothened.
• Fear is removed and a sense of joy permeates your daily life.
• Your thinking becomes exalted, and you achieve success in your actions.
• Your being is filled with a sense of peace and love. You attain a sense of fulfillment and perfection, and
acquire the ability to create this sense in others.
• You come to realize that your own true Self permeates all living beings, and thus come to love each of
them dearly.
• You attain the knowledge of your own immortal and blissful essence.
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THINGS TO DO
------------------------
Easy Does It
• Find a clean place.
• Sit in a position that is most comfortable for you.
• Close your eyes.
• Concentrate on the darkness behind your eyelids.
• Watch the flow of your thoughts. Do not try to stem the flow.
• Simply observe.
• To keep your attention focused, chant any mantra.
• Meditate like this for at least 10 minutes.
• Open your eyes slowly.
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HOW TO MEDITATE
--------------------------------
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MAPPING THE MIND
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MIND AND BODY
--------------------------
There`s more to meditation than just closing ones eyes and an understanding of this technique demands
an understanding of our mental realm. The subtle state of mind, which is the ultimate stage of meditation,
requires a tremendous amount of energy to reach. An absolute harmony between our gross physical
realm, sensual realm and our life energy is the prerequisite of a meditative state of mind.
Traditional perceptions of our mental make-up are uncommonly useful in understanding the workings of
the mind. According to ayurveda and yoga, both the mind and the body are made up of the `Five Great
Elements` (Panchabhutas) of earth (prithvi), water (jal), fire (agni or tej), air (vayu) and ether or space
(akash).
But in spite of such composition, they have absolutely opposite elemental structures. While the body is
made up of the heavier elements of earth and water (the ayurvedic kapha or phlegmatic humoral type), it
functions through the lighter elements of fire (pitta or heat humoral type) and air (vata or vital energy
humor). The pitta, fire or heat of the body controls all digestive processes and the vata, air or vital energy
lends its spark to the nervous system.
The mind, meanwhile, is composed of air and ether (vata humor)—the lighter elements, which lend mobility
and pervasiveness to the mind. And our mental functions proceed through the heavier elements of fire,
water and earth (pitta—heat and kapha—phlegm). The element of fire lends reason and perception to the
mind, while water and earth lends it emotion and physical identification. But our mental functions proceed
through the heavier elements of fire, water and earth. While fire lends reason and perception to the mind,
water and earth lends it emotion and physical identification respectively.
Unlike the phlegmatic body, in substance our minds resemble ether—formless and all pervading. And in
motion it resembles air—penetrating, constantly in flux, effervescent and unpredictable!
MIND AND SPIRIT
---------------------------
The mind (mana) and the energy spirit (prana, chi or life force) have always had an affinity for each other,
being merely the two sides of the same coin. Whatever the mind engages upon is soon infused with life
energy, and conversely, whatever the soul hungers for instantly engages our attention. As a result,
certain aspects of each are present in the other.
Out of the two, the mind is the finer and more sophisticated version of the cruder life force or prana—it
has a storehouse of its own energy and vitality. Some aspects of it naturally spills over, flooding the spirit
with thought and intelligence (buddhi). But it is the vital force, which is inherently a conscious power,
finding its expression in the mind, which is inherently the active force.
Both prana and mana (mind) are vata (vital force) humoral types, composed of air and ether. But being
composed more of the air element rather than the ether, the prana is more active and energetic—like the
wind! On the other hand, since the degree of ether is more in the composition of the mind, its nature is
receptive and passive—like the wide open spaces.
PREPARING THE MIND
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Meditation, especially passive meditation, brings us face to face with our subconscious. Not unlike
opening up a Pandora`s box full of mischief, if we are not ready to encounter our inner selves, it could
end up being a disastrous experience instead of an enlightening one! And the most vulnerable seem to
be-people with overwhelming anxiety, who are emotionally or psychologically disturbed, those who have
problems accepting reality, people who suffer from acute paranoia and even those who develop
delusions of grandeur from the altered states of consciousness that meditation tends to produce.
To avoid such psychosis or simply getting lost in our thoughts and ending up confused and disturbed, it is
necessary to begin meditation sessions with formal practice. Different schools of thought prescribe
different methods of such preparation, but they all agree on the absolute necessity of concentration
exercises preceding meditation. These preparation techniques are as varied as praying, chanting mantras,
performing pranayama or even visualizing. Once the mind becomes trained for concentration, actual
formless or mindfulness meditation can proceed, such as sitting in silence, practicing self-inquiry or
performing devotional meditation.
While Hinduism-based schools of thought insist on a proper sattvic (pure or ascetic) lifestyle as a primary
condition to true meditation, Buddhist mindfulness meditation prescribes contemplation on the `Four
Protections` and the `Nine Attributes` of the Buddha.
A helpful tip to keep in mind would be that ultimately meditation is all about being at peace with oneself. It
cannot perform miracles out of thin air. It does not solve problems magically. It`s simply a technique,
which acquaints you with the person you really are. And having gained that timeless knowledge, it is you
who will take that first step towards self-transformation. Remember always that the technique of
meditation is nothing more than a tool in your hands!
HARNESSING THE MIND
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Ways of harnessing the ever-changing, ever-shifting mind are as varied as the different techniques of
meditation. But by and large, they all practice mental exercises, which aim at capturing the very nature of
our minds. While the Buddhist Satipatthana Sutra advices the meditator to be mindful of: the body,
feelings, the mind and mental objects—Patanjali`s Yoga Sutra talks about the three techniques of:
dharana (concentration), dhyana (meditation) and samadhi (absorption or enlightenment).
Dharana
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Dharana, the sixth limb of the Yoga philosopher Patanjali`s Ashtanga Yoga, literally means `immovable
concentration of the mind`. The essential idea is to hold the concentration or focus of attention in one
direction. This is not the forced concentration of, for example, solving a difficult mathematics problem;
rather dharana is a form of closer to the state of mind, which could be called receptive concentration.
In practicing dharana, conditions are created for the mind to focus its attention in one direction instead of
radiating out in a million different directions. Deep contemplation and reflection usually creates the right
conditions, and the focus on a single chosen point becomes more intense. Concentrative meditative
techniques encourage one particular activity of the mind, and the more intense it becomes the more the
other preoccupation of the mind cease to exist.
The objective in dharana is to steady the mind by focusing its attention upon some stable entity. Before
retracting his senses, on may practice focusing attention on a single inanimate object. After the mind
becomes prepared for meditation, it is better able to focus efficiently on one subject or point of
experience. Now if the yogi chooses to focus on the center (chakra) of inner energy flow, he/she can
directly experience the physical and mental blocks and imbalances that remain in his or her system. This
ability to concentrate depends on excellent psychological health and integration and is not an escape
from reality, but rather a movement towards the perception of the true nature of the Self.
Dhyana
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Dhyana, the seventh limb of Ashtanga Yoga, means worship, or profound and abstract religious
meditation. It is perfect contemplation. It involves concentration upon a point of focus with the intention
of knowing the truth about it.
During dhyana, combining clear insights into distinctions between objects and the subtle layers
surrounding intuition further unifies the consciousness. We learn to differentiate between the mind of the
perceiver, the means of perception, and the objects perceived—between words, their meanings and
ideas, and even between all the levels of natural evolution. We realize that these are all fused in an
undifferentiated continuum. One must apprehend both subject and object clearly in order to perceive
their similarities. Thus dhyana is apprehension of real identity among apparent differences.
During dharana, the mind becomes unidirectional, while during dhyana, it becomes ostensibly identified
and engaged with the object of focus or attention. That is why, dharana must precede dhyana, since the
mind needs focusing on a particular object before a connection can be made. If dharana is the contact,
then dhyana is the connection.
Obviously, to focus the attention to one point will not result in insight or realization. One must identify
and become "one with" the object of contemplation, in order to know for certain the truth about it. In
dharana the consciousness of the practitioner is fixed on one subject, but in dhyana it is in one flow.
Samadhi
-------------------
The final step in Ashtanga Yoga is the attainment of samadhi. When we succeed in becoming so absorbed
in something that our mind becomes completely one with it, we are in a state of samadhi. Samadhi means
"to bring together, to merge". In samadhi our personal identities completely disappear. At the moment of
samadhi none of that exists anymore. We become one with the Divine Entity.
During samadhi, we realize what it is to be an identity without differences, and how a liberated soul
enjoys a pure awareness of this pure identity. The conscious mind drops back into that unconscious
oblivion from which it first emerged. The final stage terminates at the instant the soul is freed. The
absolute and eternal freedom of an isolated soul is beyond all stages and beyond all time and place. Once
freed, it does not return to bondage.
The perfection of samadhi embraces and glorifies all aspects of the self by subjecting them to the light of
understanding. The person capable of samadhi retains his/her individuality and person, but is free of the
emotional attachment to it.
ASPECTS AND APPROACHES
--------------------------------------------
--------------------------------------------
MEDITATION AS A THERAPY
-------------------------------------------
Meditation has not only been used as an important therapy for psychological and nervous disorders, from
simple insomnia to severe emotional disturbances, but lately physicians have also prescribed it for curing
various physical ailments as well. It is useful in chronic and debilitating diseases like allergies or arthritis, in
which stress or hypersensitivity of the nervous system are involved. Regular meditation practices have
also been known to help in dealing with pain and a number of painful diseases, whether chronic or acute.
The act of meditation comes in useful because it helps the mind to detach itself from all material and
physical attachments—and that is the ultimate cure for all diseases or at least the way to transcend them
when we cannot avoid them.
Research has found meditation, especially Transcendental Meditation, to be extremely successful in
treating physiological problems. Research on Transcendental Meditation has been conducted at more
than 200 universities, hospitals, and research institutions in 27 countries. As a result, more than 500
research and review papers have been written covering a wide variety of physiological, psychological, and
sociological effects.
Transcendental Meditation allows mental activity to settle down in a natural way while alertness is
maintained and enhanced. Following Transcendental Meditation, individuals have reported feeling
refreshed physically as well as mentally. The mind has become calmer and more alert, thinking clearer, and
energy levels have increased. Those with busy schedules have noted that Transcendental Meditation
brings increased efficiency in activity; time is used more effectively. When mental and physical well being
are enhanced, personal relationships also improve, a commonly reported and valued benefit of
Transcendental Meditation.
Physiological research has shown that Transcendental Meditation gives rise to a state of deep rest
characterized by marked reductions in metabolic activity, increased orderliness and integration of brain
functioning, increased cerebral blood flow and features directly opposite to the physiological and
biochemical effects of stress. Taken together, these studies clearly distinguish the physiology of
Transcendental Meditation from sleep or simple relaxation.
A review of research on behavioral therapy for hypertension concluded that Transcendental Meditation
provides an optimal non-clinical treatment and preventive program for high blood pressure because the
technique:
• produces rapid, clinically significant blood pressure reductions;
• is distinctly more effective than other meditation and relaxation procedures;
• is continued by a high proportion of subjects (in contrast to lower continuation rates for relaxation
techniques and the frequent problem of poor compliance with anti-hypertensive drugs);
• has documented acceptability and effectiveness in a wide range of populations;
• is effective in reducing high blood pressure both when used as sole treatment and when used in
concert with medication;
• reduces high blood pressure in `real life` environments outside the clinic;
• is free from harmful side-effects or adverse reactions;
• reduces other cardiovascular risk factors and improves health in a general way.
However, all forms of meditation are not good for everyone, any more than all foods or herbs are. For this
reason both yoga and ayurveda recommends a proper lifestyle and an integral approach to meditation
that considers both our different faculties as well as our individual nature.
MEDITATION AND PRAYER
-------------------------------------------
People in the West are more familiar with prayer than meditation. Prayer is a general term and many types
of it exist, but the term usually refers to an active form of meditation in which we project an
intention—calling on God to help us or our loved ones in some way. Both ayurveda and yoga use prayer
(prarthana) along with mantra and meditation. Generally mantra is energized prayer, a prayer or yogic wish
directed by special sound patterns or vibrations of the cosmic Word. Meditation is a silent or
contemplative form of prayer in which there may not be any movement of thought or intention.
Devotional meditation is an intensely personal matter and is usually conditioned by one`s religious
background. Other than worshipping personal gods and deities who appeal to a particular person`s
consciousness, another important form of devotional worship is-the worship of planetary deities and
cosmic powers behind the forces of time and karma.
AFFIRMATION, AND VISUALIZATION
-----------------------------------------------------------
The use of affirmations goes along with prayer and meditation. Affirmations can be employed to
emphasize our relationship with the divine or our own inner healing powers. People suffering from
negative thoughts about themselves, are often trapped in self-doubt. Affirmations can be very
strengthening in such conditions.
Yet affirmations should lead to action and not substitute for it. To do anything in life requires a belief that
one can do it and a positive intention to make the effort. In such cases one cannot use the affirmation as
an excuse for inaction.
Visualization goes along with prayer and meditation. One may visualize healed and improved conditions
that one wishes to achieve. One can also direct healing energy to those who are sicker or to the parts of
ones own body that need improvement. Such visualizations usually employ certain colors and mantras to
be directed along with the breath. Visualizations can also be of deities or beautiful natural scenes to clear
the mental field.
MEDITATION IN TRANSFORMATION
-------------------------------------------------------
"As a man wishes in his heart, so is he." We create our karma and ourselves through our intentions at a
deep level. Motivation or will is the main mental action behind the creation of our beings, the deep-seated
conditionings behind the mind and heart.
While yoga cultivates the will for self-realization, ayurveda cultivates the will of healing. A statement of
intentions should precede whatever action one decides to undertake: "I intend to do the following action
(in the following manner for a specific period of time) in order to produce the following result."
The path to self-transformation is like a plan or a strategy. No action is done without the seeking of some
sort of result. This result depends upon the intention behind the action, not simply the superficiality of
what we do. Higher or spiritual actions seek a result that is not ego-bound, like the development of
consciousness and the alleviation of suffering for all beings. Lower actions reflect ego desires—to get
what we want; to accomplish, achieve or gain for ourselves in some way or another. Spiritual motivations
direct us within and help liberate the soul. Ego-based motivations direct us without and bind us further to
the external world.
Self transformational motivation or will implies not only developing our own will but also allying our will
with the forces that can help it achieve its aim. Therefore it involves a seeking of help, blessings or
guidance. Such motivations are generally projected as various affirmations and vows during meditational
practices.
VARIOUS TECHNIQUES OF MEDITATION
----------------------------------------------------------------
There are many meditation techniques. Some of the techniques are quite simple and can be picked up
with a little practice. Others require training by an experienced instructor. It is important to note that
because of the effects of meditation on repressed memories and the resulting psychological impact, a first
time meditator may go through some discomfort initially; hence it is always a good idea to be under the
care of a qualified practitioner as one starts to meditate.
In Christian spiritual training, meditation means thinking with concentration about some topic. In the
Eastern sense, meditation may be viewed as the opposite of thinking about a topic. Here the objective is
to become detached from thoughts and images and opening up silent gaps between them. The result is a
quietening of our mind and is sometimes called relaxation response. In Christian mystical practice, this
practice is called `contemplation`.
But whatever the technique of meditation, the following aspects are generally common to all of them:
ATMOSPHERE
-----------------------
The best environment for the practice of meditation is a quiet place with minimum distractions. It
sometimes helps to set up a meditating room with special pictures, icons, holy books or even burning
incense sticks and soothing music in order to infuse the atmosphere with spiritual energy. It is best to sit
in a well ventilated room, which receives natural light.
ATTITUDE
-----------------
The best attitude to follow while practicing meditation is that of a receptive observer. Try to observe
either the mind or the immediate physical environment, without thinking anything in particular. Watch the
mind slowly empty itself out.
POSTURE
----------------
Assuming a certain posture has been central to many meditation techniques. Classic postures, integral to
Hatha Yoga, are given in the Yoga Sutras of Patanjali, which codify ancient yogic healing practices. Other
postures appear in the Kum Nye holistic healing system of Tibet, in Islamic prayer, and in Gurdjieff
movements. Posture is considered very important in Zen Buddhist practice as well.
A major characteristic of prescribed meditation postures in many traditions is that the spine is kept
straight. This is true in Hindu and Buddhist yogas, in the Christian attitude of kneeling prayer, in the
Egyptian sitting position, and in the Taoist standing meditation of "embracing the pillar." People with
misalignments may feel uncomfortable in the beginning when assuming these postures. The spine is put
back into a structurally sound line, and the weight of the body distributed around it in a balanced pattern
in which gravity, not muscular tension, is the primary influence. It is possible, although it has not been
conclusively proven that this postural realignment affects the state of mind.
In the East, the cross-legged postures, with head and back in vertical line, are considered ideal for
meditation. In the classic the Lotus posture, when the legs are crossed with the feet on the thighs, right
feeling of poised sitting for meditation is imparted. These postures are difficult and even painful at first for
those who are not familiar with them. For such inexperienced individuals, two other traditional Eastern
postures—half lotus posture and the Burmese posture—are usually much easier to follow. For those who
prefer to meditate while sitting on a chair, there is the Egyptian posture.
ELEMENTS OF CONCENTRATION
--------------------------------------------------
In Hindu meditative techniques, the object the attention dwells on is often a mantra, usually a Sanskrit
word or syllable. Usually the meditator repeats an affirmation to increase positive spiritual energies.
Alternately prayers or are often said for calming the mind. Various short rituals are also prescribed before
meditation, such as making offerings of fragrant oils (for earth elements), holy water (element of water),
lamps (fire), incense (air) and flowers or garlands (ether). These rituals help in cleansing the psychic energy
and preparing the mind for meditation.
In Buddhism, the focus of attention is often the meditator`s own breathing, a luminous sphere or a
translucent Buddha Statue. Some traditional Buddhist meditations follow forty concentration devices or
meditation subjects for tranquilizing the mind as prescribed by the Buddha These are the ten recollections
(anussati), ten meditations on impurities (asubha) , ten complete objects (kasina), four immaterial
absorption (arupajhana), four divine abiding (brahmavihara), one perception (ahare patikulasanna) or
contemplation of the impurity of material food, and one defining contemplation (vavatthana) on the Four
Elements (earth, water, fire, and air).
Whether one performs mantra meditation or Buddhist breath meditations, they both fulfill all the elements
required for meditating for relaxation.
TIME
-------
It is always recommended that meditation be practiced daily, twice a day for best results. Beginners are
recommended to meditate for about half an hour daily. Later when one gets used to the practice, one
hour is ideal.
Hindu methods of meditation prescribes about a quarter of an hour for performing pranayama, the same
for mantras and the same for silent or devotional meditation. What is emphasized is the regularity of
practice at all costs.
-------------------------------------
An ordinary person may consider meditation as a worship or prayer. But it is not so. Meditation means
awareness. Whatever you do with awareness is meditation. "Watching your breath" is meditation; listening
to the birds is meditation. As long as these activities are free from any other distraction to the mind, it is
effective meditation.
Meditation is not a technique but a way of life. Meditation means 'a cessation of the thought process' . It
describes a state of consciousness, when the mind is free of scattered thoughts and various patterns .
The observer (one who is doing meditation) realizes that all the activity of the mind is reduced to one.
A Tibetan Lama was being monitored on a brain scan machine by a scientist wishing to test physiological
functions during deep meditation. The scientist said - "Very good Sir. The machine shows that you are
able to go very deep in brain relaxation, and that validates your meditation". "No", said the Lama, "This
(pointing to his brain) validates the machine!".
These days it is commonly understood to mean some form of spiritual practice where one sits down with
eyes closed and empties the mind to attain inner peace, relaxation or even an experience of God. Some
people use the term as "my gardening is my meditation" or for jogging or art or music, hence creating
confusion or misunderstanding.
The word meditation, is derived from two Latin words : meditari(to think, to dwell upon, to exercise the
mind) and mederi (to heal). Its Sanskrit derivation 'medha' means wisdom.
Many years ago meditation was considered something just not meant for modern people, but now it has
become very popular with all types of people. Published scientific and medical evidence has proved its
benefits, but it still needs to be much understood.
Traditionally, the classical yoga texts, describe that to attain true states of meditation one must go
through several stages. After the necessary preparation of personal and social code, physical position,
breath control, and relaxation come the more advanced stages of concentration, contemplation, and then
ultimately absorption. But that does not mean that one must perfect any one stage before moving onto
the next. The Integral yoga approach is simultaneous application of a little of all stages together.
Commonly today, people can mean any one of these stages when they refer to the term meditation.
Some schools only teach concentration techniques, some relaxation, and others teach free form
contemplative activities like just sitting and awaiting absorption. Some call it meditation without giving
credence to yoga for fear of being branded 'eastern'. But yoga is not something eastern or western as it
is universal in its approach and application.
With regular practice of a balanced series of techniques, the energy of the body and mind can be liberated
and the quality of consciousness can be expanded. This is not a subjective claim but is now being
investigated by the scientists and being shown by an empirical fact.
HOW TO MEDITATE?
----------------------------------
1.Make time to meditate. Set aside enough time in your daily routine for meditating. The effects of
meditation are most noticeable when you do it regularly and consistently rather than sporadically.
# Some people will find a five minute meditation worthwhile, for others, the benefits of longer meditation
are well worth the time.
# You can meditate at any time of day; some people like to start their day off with meditation, others like
to end the day by clearing their mind, and some prefer to find refuge in meditation in the middle of a busy
day. Generally, however, the easiest time to meditate is in the morning, before the day's events tire your
body out and give your mind more to think about.
# Don't meditate immediately following a meal, or when you are likely to be hungry. The body's digestive
system can be very distracting.
2.Find or create a quiet, relaxing environment. It's especially important, when you're starting out, to avoid
any obstacles to attention. Turn off any TV sets, phone(s) or other noisy appliances. If you play music,
make sure it's calm, repetitive and gentle, so as not to break your concentration. Meditating outside can
be conducive, as long as you don't sit near a busy roadway or another source of loud noise.
3.Sit with your pelvis tilted slightly forward. Tilt your pelvis forward by sitting on the forward edge of a
thick cushion, or on a chair that has its back legs lifted off the ground 8 to 10 cm (3 or 4 inches).
Starting from your bottom, stack up the vertebrae in your spine, so that they are balanced one on top of
another and support the whole weight of your torso, neck, and head. Done correctly, it feels as if no
effort is required to hold your torso up. (A small amount of effort is in fact required, but with the right
posture, it is so small and evenly distributed you don't notice it.)
There are some things you can check to help you find the right position:
* There are two bony bits in your butt, that exist to help you sit. (Seriously.) Centre your weight over
them.
* Relax your arms and legs. They don't need to be in any special position, just as long as they are
relaxed and don't interfere with balancing your torso. You can put your hands on your thighs, but it might
be easier at first to let your arms hang at your sides - the hanging weight helps reveal where things are
out of alignment.
* Try to balance your whole torso such that you don't need to work to hold it up. When compared to
how people usually sit:
o your low back will be further forward,
o your shoulders will be further back,
o your diaphragm and ribs will be tilted backwards and lifted
o your chin will drop down to your neck, so much so that your tongue will be pressed against your
teeth and your jaw will move forwards
o your scapulae (the triangular bones behind your shoulders) will loosen away from your ribs a bit
o it will be easier to breathe as your lungs will have more space. In fact, you may notice how most
of the muscles in your torso work to help you breathe, from the muscles in the base of your pelvis to the
ones in your neck, centred on the main breathing muscle, the diaphragm. They work just a little, assisting
the diaphragm. If you notice this, it's a good sign you have established a good posture.
* If your posture is good, you will almost certainly feel a stretch on the back of your neck, and possibly
in your shoulders. Just relax. If the stretch is so pronounced that it is painful, work on stretching and
relaxing that area when you aren't meditating.
* The right posture is easy and comfortable. You almost feel like you are floating.
4.Relax everything, and keep searching for things that aren't relaxed. When you find them, (and you will),
relax them. You may find that you can't relax them unless you adjust your posture so that you are better
aligned, and that place doesn't need to work anymore. This commonly happens with muscles near your
spine. You may also notice that you are twisted a little and need to straighten out. Little muscles in your
face often keep getting tense, too.
5.Focus your attention. The meditation posture naturally moves your mind towards a relaxed, alert state.
The goal is to allow the "chattering" in your mind to gradually fade away. Find an "anchor" to settle your
mind.
* Let your attention rest on the flow of your breath. Listen to it, follow it, but make no judgments on it
(such as "It sounds a little raspy...maybe I'm getting a cold?").
* To overcome verbal chatter, recite a mantra (repetition of a sacred word). A single word like "aum"
uttered at a steady rhythm is best. You can recite it verbally or just with the voice in your mind. Beginners
may find it easier to count their breaths. Try counting your breath from 1 to 10, then simply start again at
1.
*
To circumvent images that keep intruding on your thoughts, visualize a place that calms you. It can be
real or imaginary. Imagine you are at the top of a staircase leading to a peaceful place. Count your way
down the steps until you are peaceful and relaxed.
* For some people, focusing attention on a point or object does exactly the opposite of what
meditation is all about. It takes you back to the life of 'focus', 'concentration', 'strain'. In this case, as an
alternative to the above techniques, some meditators recommend un-focusing your attention. Instead of
focusing attention on a point or an object, this type of meditation is achieved by attaining a state of zero.
Take your attention above all thoughts till a point you lose all attention and all thoughts.
6.Silence your mind. Once you've trained your mind to focus on just one thing at a time, the next step is
focus on nothing at all, essentially "clearing" your mind. This requires tremendous discipline but is the
pinnacle of meditation. After focusing on a single point as described in the previous step, you can either
cast it away, or observe it impartially and let it come and then go, without labeling it as "good" or "bad".
Take the same approach to any thoughts which return to your mind until silence perseveres
MEDITATION TECHNIQUES
----------------------------------------
There are a number of meditation techniques for effective meditation.
Different cultures have different mediation techniques, but one thing is certain - meditation is universal.
The different techniques are suited to different personality types. While some techniques are
concentrative, involving focusing, other techniques are expansive such as 'Vipassana' meditation which
allows for the free flow of thoughts and their observation.
Presented below are some of the common meditation methods. Only a brief insight is provided and
meditation should be learnt under the guidance of a Guru.
Mantra Meditation
MANTRA MEDITATION
-----------------------------------
A Mantra is a grouping of sound vibrations which have an effect on the mental and psychic
consciousness. Although traditionally given by a Guru, in the absence of a Guru, the practitioner may
choose his mantra. An important criterion for mantra selection is that it must appeal to the mind fully
when spoken verbally.
Mantra chanting creates powerful vibrations which are said to be directed to the right "chakras" to attract
divine forces. This process is said to mysteriously heal the spiritual, physical & psychological body. It is
important that when the mantra is chanted, the words and their rhythm must be enjoyed and one must
surrender oneself to this experience.
Mantras do not have any specific meaning. Their power lies not in the meaning of the word but through
the vibratory effects of the sound that they produced when spoken verbally or mentally.
In fact, a Mantra should not be confused with religion. Just because a mantra refers to a Hindu God, it
does not mean that it cannot be said by a Christian. Also, a Mantra should not be translated as this has
the effect of altering the sound vibrations wherein lies the strength of the Mantra.
Repetition of a Mantra forms the basis of Mantra Meditation. Mantras for spiritual evolution should be
practiced for a fixed amount of time each day. Repeating a mantra too much may not be right for sensitive
or psychic people as it may affect them adversely. Generally, if you repeat a mantra for about 10 minutes
every day, then, within a few days you will know whether the vibrations feel right for you.
Transcendental Meditation (TM) introduced by Maharshi Mahesh Yogi is also a form of Mantra Meditation
where the participants are provided their personal Mantra.
Mantra Meditation is the easiest and safest form of meditation and can be practiced by anyone at anytime
and under any conditions. The most common way of practicing Mantra Meditation is Japa. Japa (literally
means 'rotate') is performed by repeating a mantra in sync with the rotation of a Japa Mala. A Japa Mala is a
rosary of 108 beads where each bead is turned after the mental or audible recitation of the mantra.
Using a Japa Mala for Mantra Meditation is very effective as it provides an anchor to bring the mind back as
it experiences wavering thoughts. The Mantra combined with the Japa Mala provide tangible anchors to
which the thoughts are directed back as they spin out of control. That is why, Japa Meditation is one of
the most recommended forms of meditation for the beginner.
Yogic Gaze....(Trataka)
-----------------------------------
In this a regular candle is used, however any other object of choice can be used. The candle is set up at
an arm's distance, level with eyes, and steady gazing is first done with the eyes open. After some time,
the eyes are closed, and the after image of the flame is 'gazed at' with eyes closed at the eye brow
center. Try not to move through out the practice. Relax your breath , let it lengthen, deepen.
This open gazing of the flame and then with the eyes closed is alternated a couple of times before
concluding the practice.
If using a candle for Trataka, the gaze should be fixed at the wick tip and not on the flame
Caution:
If practicing Trataka on a Candle flame, do not continue the practice for more than a month or two at a
stretch as it may lead to damage of the retina.
Benefits:
------------------
It improves the optic function, both external and internal, such as poor eyesight and visualization abilities.
It helps develop concentration and mental resolve.
Develop the ability to maintain one-pointedness in amongst the noise and distractions of daily life.
Develops the psychic eye, that is the ability to "see" or understand what is inside and beyond the
obvious. It develops the power of Intuition.
CHAKRA MEDITATION
----------------------------------
Chakra Anusandhana means "discovery or search of the chakras". It is a simple way for beginners to
explore the chakras self-tutored. It helps in awakening them gently, and in a balanced integrated way.
How to:
-----------------
It can be done sitting, or lying.
Close your eyes, adjust your body, clothing.
Let the breath relax, slow and deepen, but do not control it.
After a few minutes of settling in, commence Ujjayi pranayam, and carry on for some time
Now bring awareness to the spinal passage, such that awareness of breath is from bottom to top, Spend
a few minutes establishing this inner breath pattern up and down. Ascending with inhalation, descending
with exhalation.
Begin to locate chakras within that channel. Need not pin point the exact location, just focus on general
area. Try to feel the location of each station and mentally repeat its name as you pass by it. On your way
up mentally repeat from Mooldhara to Ajna, and way down reverse the order.
Just before finishing let go of breath sound, then names. And chant mantra' 'Om' 3 times.
Precaution:
Awakening of Chakra can have its side effects. Excessive mental energy can be a problem with those who
do not have abundant physical activity.
Never meditate on one Chakra without qualified guidance. It can lead to an imbalance and cause
personality problems.
OTHER MEDITATION TECHNIQUES
------------------------------------------------------
Vipassana Meditation
------------------------------------
Vipassana means "insight" -to see things as they really are, through a process of self-observation. It means
insight into your own nature which enables one to recognize himself the cause of suffering and eliminate
it.
Method:
It is usually done in a course of 10 days, when the participants refrain from reading, writing, and even
talking (except discussing difficulties faced during meditation with the teacher). Set aside 15 minutes. Find
a quiet place. Sit down cross-legged on the floor or a chair with a straight back. Become aware of your
breath. Take a mental note of whatever feeling you are experiencing. Open your eyes slowly after 10 or
15 minutes and get up gradually. Do not worry if you do not get any great insights in your first session.
Try to be aware of your senses and emotions and their impact on you.
Benefits:
It is free of rites. Allows one to study sensation in the body like cold, pain, itching etc. One
develops wisdom.
Raja Yoga Meditation:
-----------------------------------
Raja yoga meditation fills the yogi with super-sensuous joy or bliss which is the highest and the most
ennobling experience. The bliss elevates the mind and raises the yogi above carnal pleasures, and moulds
his bad habits.
A Raja yogi establishes a relationship with God . He withdraws from all the superfluous and avoidable
worldly activities. He spends minimum time and resources on his personal comforts and devotes
maximum energy for noble cause i.e. spiritual awakening of his felloe-beings.
Zazen
-------------
It refers to zen meditation as was done by Buddha.
Method:
In this you sit in lotus position with back straight to allow free movement of the diaphragm. The chin is
tucked in and the weight of the body equally distributed on both the legs.
Benefits:
It is a way to discipline life, and makes one realize how much valuable time is wasted each day.
Nada Yoga
-------------------
Plug the ears with the thumbs as in Yoni mudra and concentrate on the internal body sounds. At first the
sounds will be faint and will progressively become louder. By listening to this sound mind becomes
internally focused. Very beneficial meditative object.
----------------------------------------------------------------------------------------------------------------------------------------------------------------------
N.B
----
It was not till the 20th century that a need for the creation of secular forms of popular meditative
techniques began to be felt. But for the most part these New Age meditative systems were little more
than rehashed versions of older techniques, which had been extracted from their religious contexts.
Transcendental Meditation (TM), as propagated by Maharishi Mahesh Yogi, is one such version, which
grew out of the Hindu practice of `naam japa` or `yoga japa` during the 1960`s.
Existent techniques of meditation can be categorized under two fairly broad sections
—Zen-based forms, which are more "insight"-oriented and Hinduism-based forms, which are largely
"concentration"-oriented. Most New Age techniques fall into either of these categories.
CONCENTRATIVE MEDITATION
Concentrative meditation focuses the attention on the breath, an image, or a sound (mantra), in order to
still the mind and allow a greater awareness and clarity to emerge.
The simplest form of concentrative meditation is to sit quietly and focus the attention on the breath. Yoga
and meditation practitioners believe that there is a direct correlation between one`s breath and one`s
state of the mind. For example, when a person is anxious, frightened, agitated, or distracted, the breath
tends to get shallow, rapid, and uneven. On the other hand, when the mind is calm, focused, and
composed, the breath is slow, deep, and regular. Focusing the mind on the continuous rhythm of
inhalation and exhalation provides a natural object of meditation. As you focus your awareness on the
breath, your mind becomes absorbed in the rhythm of inhalation and exhalation. As a result, your
breathing will become slower and deeper, and the mind becomes more tranquil and aware.
Transcendental Meditation or yoga nidra (popularized by the Bihar School of Yoga), which owe its origin
to ancient Hindu meditative techniques, aim towards a totally detached frame of mind. These forms
encourage the practitioner to retreat within the inner-self, into the "real" world, away from the "illusions"
(maya) of outside influences. Meditative practices like Mantra yoga, for example, induces the mind to
concentrate on a sacred sound by ritualistic chanting, until it attains the trance-like state of samadhi (a
state of mind, where it is only responsive to subjective impressions).
ZEN BASED MEDITATION
Mindfulness meditation involves opening the attention to become aware of the continuously passing
parade of sensations and feelings, images, thoughts, sounds, smells, and so forth without becoming
involved in thinking about them. The meditator sits quietly and simply witnesses whatever goes through
the mind, not reacting or becoming involved with thoughts, memories, worries, or images. This helps to
gain a more calm, clear, and non-reactive state of mind. Zen-based forms like Thich Nhat Hanh`s (the
France-based Vietnamese Zen master) mindfulness meditation or vipassana, which was promoted by S.N.
Goenka, concentrate more on the present, the here and now. This is accomplished by non-judgmentally
observing the breath and the sensations in the body very keenly. The objective is to attain perfect
concentration without blocking out outside distractions. To reach an ideal state of equanimity and
objectivity. But whether one adopts the method of the yogi, oblivious to the external world, or that of
the Zen meditator, keenly attuned to his environment—the idea is to tap those vast resources of energy
and enlightenment inherent in all of us. To effortlessly find within, what we had been unsuccessfully trying
to discover without. That, in essence, is both the art and the science of meditation.
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BENEFITS OF MEDITATIONS
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Meditation : an enrichment to your soul
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While a meditative state is the natural outcome of yoga and the spiritual benefit of meditation is supreme
bliss or enlightenment, these words are unlikely to be understood by many.
However, progress towards meditation and meditative techniques have several benefits at the gross body
or material level:
Improvement of body luster and general health-
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When your mind focuses on a particular part of the body, the blood flow to that part increases and cells
receive more oxygen and other nutrients in abundance. Today, many of the film stars and fashion models
include meditation in their daily regimen.
Improvement in concentration -
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Many of the athletes and sports professionals regularly employ meditation methods. Studies have found
a direct correlation between concentration exercises (meditation) and the performance level of sports
professionals. Meditation strengthens the mind, it comes under control and is able to provide effective
guidance to the physical body to effectively execute all its projects. Psychological Exercises are a
powerful way of improving concentration and improving mental strength.
Health benefits of Meditation:
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Though meditation is usually recognized as a largely spiritual practice, it also has many health benefits.
The yoga and meditation techniques are being implemented in management of life threatening diseases; in
transformation of molecular and genetic structure; in reversal of mental illnesses, in accelerated learning
programs, in perceptions and communications beyond the physical, in solving problems and atomic and
nuclear physics; in gaining better ecological understanding; in management of lifestyle and future world
problems. Some benefits of meditation are:
It lowers oxygen consumption.
It decreases respiratory rate.
It increases blood flow and slows the heart rate.
Increases exercise tolerance in heart patients.
Leads to a deeper level of relaxation.
Good for people with high blood pressure as it brings the B.P. to normal.
Reduces anxiety attacks by lowering the levels of blood lactate.
Decreases muscle tension (any pain due to tension) and headaches.
Builds self-confidence.
It increases serotonin production which influences mood and behaviour. Low levels of serotonin are
associated with depression, obesity, insomnia and headaches.
Helps in chronic diseases like allergies , arthritis etc
Reduces Pre- menstrual Syndrome.
Helps in post-operative healing.
Enhances the immune system. Research has revealed that meditation increases activity of 'natural-killer
cells', which kill bacteria and cancer cells.
Also reduces activity of viruses and emotional distress.
Benefits of meditation on Women's health and Pregnancy:
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Identity of your own - besides daughter, wife, mother etc.-
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Women begin life as someone's daughter, and then someone's lover, wife, someone's mother. Yes, but
who am I- who am I really? Not only does a woman need an understanding of her body but also needs to
connect with the essence of her true self. A true self, which is an identity beyond everyday change-
beyond gender, beyond fluctuations of hormones, beyond family expectations and other superimposed
personality patterns. Discovering this true self is not as easy. Just when you know who you are , it all
changes again.
The process of self discovery involves, stripping off false layers of identity, going back through all the
conditionings , realizing- "I am not that, and not that, and not that", an emptiness out of which arises the
realization - "Ah ha! I am that".
The place for this self discovery is not the psychiatrist's couch, the matrimonial bed, the mother's group,
or even a yoga retreat, but within your own private meditation times.
Resolve Phobias
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Meditation can help to resolve the deepest of neuroses, fears and conflict which play their part in causing
stress and ill health.
For mothers-to-be
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Meditation puts mothers in tune with their babies. Manta Japa is especially appropriate for pregnant
women. [ See box Mantra Japa for pregnant women ] After birth, daily meditation becomes a precious time
to refocus and make sense of the many new thoughts and feelings which can be running through your
mind, brought about by the events of childbirth and new motherhood.
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N.B:
• Worries and struggles of the mind are smoothened.
• Fear is removed and a sense of joy permeates your daily life.
• Your thinking becomes exalted, and you achieve success in your actions.
• Your being is filled with a sense of peace and love. You attain a sense of fulfillment and perfection, and
acquire the ability to create this sense in others.
• You come to realize that your own true Self permeates all living beings, and thus come to love each of
them dearly.
• You attain the knowledge of your own immortal and blissful essence.
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THINGS TO DO
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Easy Does It
• Find a clean place.
• Sit in a position that is most comfortable for you.
• Close your eyes.
• Concentrate on the darkness behind your eyelids.
• Watch the flow of your thoughts. Do not try to stem the flow.
• Simply observe.
• To keep your attention focused, chant any mantra.
• Meditate like this for at least 10 minutes.
• Open your eyes slowly.
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HOW TO MEDITATE
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MAPPING THE MIND
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MIND AND BODY
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There`s more to meditation than just closing ones eyes and an understanding of this technique demands
an understanding of our mental realm. The subtle state of mind, which is the ultimate stage of meditation,
requires a tremendous amount of energy to reach. An absolute harmony between our gross physical
realm, sensual realm and our life energy is the prerequisite of a meditative state of mind.
Traditional perceptions of our mental make-up are uncommonly useful in understanding the workings of
the mind. According to ayurveda and yoga, both the mind and the body are made up of the `Five Great
Elements` (Panchabhutas) of earth (prithvi), water (jal), fire (agni or tej), air (vayu) and ether or space
(akash).
But in spite of such composition, they have absolutely opposite elemental structures. While the body is
made up of the heavier elements of earth and water (the ayurvedic kapha or phlegmatic humoral type), it
functions through the lighter elements of fire (pitta or heat humoral type) and air (vata or vital energy
humor). The pitta, fire or heat of the body controls all digestive processes and the vata, air or vital energy
lends its spark to the nervous system.
The mind, meanwhile, is composed of air and ether (vata humor)—the lighter elements, which lend mobility
and pervasiveness to the mind. And our mental functions proceed through the heavier elements of fire,
water and earth (pitta—heat and kapha—phlegm). The element of fire lends reason and perception to the
mind, while water and earth lends it emotion and physical identification. But our mental functions proceed
through the heavier elements of fire, water and earth. While fire lends reason and perception to the mind,
water and earth lends it emotion and physical identification respectively.
Unlike the phlegmatic body, in substance our minds resemble ether—formless and all pervading. And in
motion it resembles air—penetrating, constantly in flux, effervescent and unpredictable!
MIND AND SPIRIT
---------------------------
The mind (mana) and the energy spirit (prana, chi or life force) have always had an affinity for each other,
being merely the two sides of the same coin. Whatever the mind engages upon is soon infused with life
energy, and conversely, whatever the soul hungers for instantly engages our attention. As a result,
certain aspects of each are present in the other.
Out of the two, the mind is the finer and more sophisticated version of the cruder life force or prana—it
has a storehouse of its own energy and vitality. Some aspects of it naturally spills over, flooding the spirit
with thought and intelligence (buddhi). But it is the vital force, which is inherently a conscious power,
finding its expression in the mind, which is inherently the active force.
Both prana and mana (mind) are vata (vital force) humoral types, composed of air and ether. But being
composed more of the air element rather than the ether, the prana is more active and energetic—like the
wind! On the other hand, since the degree of ether is more in the composition of the mind, its nature is
receptive and passive—like the wide open spaces.
PREPARING THE MIND
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Meditation, especially passive meditation, brings us face to face with our subconscious. Not unlike
opening up a Pandora`s box full of mischief, if we are not ready to encounter our inner selves, it could
end up being a disastrous experience instead of an enlightening one! And the most vulnerable seem to
be-people with overwhelming anxiety, who are emotionally or psychologically disturbed, those who have
problems accepting reality, people who suffer from acute paranoia and even those who develop
delusions of grandeur from the altered states of consciousness that meditation tends to produce.
To avoid such psychosis or simply getting lost in our thoughts and ending up confused and disturbed, it is
necessary to begin meditation sessions with formal practice. Different schools of thought prescribe
different methods of such preparation, but they all agree on the absolute necessity of concentration
exercises preceding meditation. These preparation techniques are as varied as praying, chanting mantras,
performing pranayama or even visualizing. Once the mind becomes trained for concentration, actual
formless or mindfulness meditation can proceed, such as sitting in silence, practicing self-inquiry or
performing devotional meditation.
While Hinduism-based schools of thought insist on a proper sattvic (pure or ascetic) lifestyle as a primary
condition to true meditation, Buddhist mindfulness meditation prescribes contemplation on the `Four
Protections` and the `Nine Attributes` of the Buddha.
A helpful tip to keep in mind would be that ultimately meditation is all about being at peace with oneself. It
cannot perform miracles out of thin air. It does not solve problems magically. It`s simply a technique,
which acquaints you with the person you really are. And having gained that timeless knowledge, it is you
who will take that first step towards self-transformation. Remember always that the technique of
meditation is nothing more than a tool in your hands!
HARNESSING THE MIND
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Ways of harnessing the ever-changing, ever-shifting mind are as varied as the different techniques of
meditation. But by and large, they all practice mental exercises, which aim at capturing the very nature of
our minds. While the Buddhist Satipatthana Sutra advices the meditator to be mindful of: the body,
feelings, the mind and mental objects—Patanjali`s Yoga Sutra talks about the three techniques of:
dharana (concentration), dhyana (meditation) and samadhi (absorption or enlightenment).
Dharana
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Dharana, the sixth limb of the Yoga philosopher Patanjali`s Ashtanga Yoga, literally means `immovable
concentration of the mind`. The essential idea is to hold the concentration or focus of attention in one
direction. This is not the forced concentration of, for example, solving a difficult mathematics problem;
rather dharana is a form of closer to the state of mind, which could be called receptive concentration.
In practicing dharana, conditions are created for the mind to focus its attention in one direction instead of
radiating out in a million different directions. Deep contemplation and reflection usually creates the right
conditions, and the focus on a single chosen point becomes more intense. Concentrative meditative
techniques encourage one particular activity of the mind, and the more intense it becomes the more the
other preoccupation of the mind cease to exist.
The objective in dharana is to steady the mind by focusing its attention upon some stable entity. Before
retracting his senses, on may practice focusing attention on a single inanimate object. After the mind
becomes prepared for meditation, it is better able to focus efficiently on one subject or point of
experience. Now if the yogi chooses to focus on the center (chakra) of inner energy flow, he/she can
directly experience the physical and mental blocks and imbalances that remain in his or her system. This
ability to concentrate depends on excellent psychological health and integration and is not an escape
from reality, but rather a movement towards the perception of the true nature of the Self.
Dhyana
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Dhyana, the seventh limb of Ashtanga Yoga, means worship, or profound and abstract religious
meditation. It is perfect contemplation. It involves concentration upon a point of focus with the intention
of knowing the truth about it.
During dhyana, combining clear insights into distinctions between objects and the subtle layers
surrounding intuition further unifies the consciousness. We learn to differentiate between the mind of the
perceiver, the means of perception, and the objects perceived—between words, their meanings and
ideas, and even between all the levels of natural evolution. We realize that these are all fused in an
undifferentiated continuum. One must apprehend both subject and object clearly in order to perceive
their similarities. Thus dhyana is apprehension of real identity among apparent differences.
During dharana, the mind becomes unidirectional, while during dhyana, it becomes ostensibly identified
and engaged with the object of focus or attention. That is why, dharana must precede dhyana, since the
mind needs focusing on a particular object before a connection can be made. If dharana is the contact,
then dhyana is the connection.
Obviously, to focus the attention to one point will not result in insight or realization. One must identify
and become "one with" the object of contemplation, in order to know for certain the truth about it. In
dharana the consciousness of the practitioner is fixed on one subject, but in dhyana it is in one flow.
Samadhi
-------------------
The final step in Ashtanga Yoga is the attainment of samadhi. When we succeed in becoming so absorbed
in something that our mind becomes completely one with it, we are in a state of samadhi. Samadhi means
"to bring together, to merge". In samadhi our personal identities completely disappear. At the moment of
samadhi none of that exists anymore. We become one with the Divine Entity.
During samadhi, we realize what it is to be an identity without differences, and how a liberated soul
enjoys a pure awareness of this pure identity. The conscious mind drops back into that unconscious
oblivion from which it first emerged. The final stage terminates at the instant the soul is freed. The
absolute and eternal freedom of an isolated soul is beyond all stages and beyond all time and place. Once
freed, it does not return to bondage.
The perfection of samadhi embraces and glorifies all aspects of the self by subjecting them to the light of
understanding. The person capable of samadhi retains his/her individuality and person, but is free of the
emotional attachment to it.
ASPECTS AND APPROACHES
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MEDITATION AS A THERAPY
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Meditation has not only been used as an important therapy for psychological and nervous disorders, from
simple insomnia to severe emotional disturbances, but lately physicians have also prescribed it for curing
various physical ailments as well. It is useful in chronic and debilitating diseases like allergies or arthritis, in
which stress or hypersensitivity of the nervous system are involved. Regular meditation practices have
also been known to help in dealing with pain and a number of painful diseases, whether chronic or acute.
The act of meditation comes in useful because it helps the mind to detach itself from all material and
physical attachments—and that is the ultimate cure for all diseases or at least the way to transcend them
when we cannot avoid them.
Research has found meditation, especially Transcendental Meditation, to be extremely successful in
treating physiological problems. Research on Transcendental Meditation has been conducted at more
than 200 universities, hospitals, and research institutions in 27 countries. As a result, more than 500
research and review papers have been written covering a wide variety of physiological, psychological, and
sociological effects.
Transcendental Meditation allows mental activity to settle down in a natural way while alertness is
maintained and enhanced. Following Transcendental Meditation, individuals have reported feeling
refreshed physically as well as mentally. The mind has become calmer and more alert, thinking clearer, and
energy levels have increased. Those with busy schedules have noted that Transcendental Meditation
brings increased efficiency in activity; time is used more effectively. When mental and physical well being
are enhanced, personal relationships also improve, a commonly reported and valued benefit of
Transcendental Meditation.
Physiological research has shown that Transcendental Meditation gives rise to a state of deep rest
characterized by marked reductions in metabolic activity, increased orderliness and integration of brain
functioning, increased cerebral blood flow and features directly opposite to the physiological and
biochemical effects of stress. Taken together, these studies clearly distinguish the physiology of
Transcendental Meditation from sleep or simple relaxation.
A review of research on behavioral therapy for hypertension concluded that Transcendental Meditation
provides an optimal non-clinical treatment and preventive program for high blood pressure because the
technique:
• produces rapid, clinically significant blood pressure reductions;
• is distinctly more effective than other meditation and relaxation procedures;
• is continued by a high proportion of subjects (in contrast to lower continuation rates for relaxation
techniques and the frequent problem of poor compliance with anti-hypertensive drugs);
• has documented acceptability and effectiveness in a wide range of populations;
• is effective in reducing high blood pressure both when used as sole treatment and when used in
concert with medication;
• reduces high blood pressure in `real life` environments outside the clinic;
• is free from harmful side-effects or adverse reactions;
• reduces other cardiovascular risk factors and improves health in a general way.
However, all forms of meditation are not good for everyone, any more than all foods or herbs are. For this
reason both yoga and ayurveda recommends a proper lifestyle and an integral approach to meditation
that considers both our different faculties as well as our individual nature.
MEDITATION AND PRAYER
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People in the West are more familiar with prayer than meditation. Prayer is a general term and many types
of it exist, but the term usually refers to an active form of meditation in which we project an
intention—calling on God to help us or our loved ones in some way. Both ayurveda and yoga use prayer
(prarthana) along with mantra and meditation. Generally mantra is energized prayer, a prayer or yogic wish
directed by special sound patterns or vibrations of the cosmic Word. Meditation is a silent or
contemplative form of prayer in which there may not be any movement of thought or intention.
Devotional meditation is an intensely personal matter and is usually conditioned by one`s religious
background. Other than worshipping personal gods and deities who appeal to a particular person`s
consciousness, another important form of devotional worship is-the worship of planetary deities and
cosmic powers behind the forces of time and karma.
AFFIRMATION, AND VISUALIZATION
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The use of affirmations goes along with prayer and meditation. Affirmations can be employed to
emphasize our relationship with the divine or our own inner healing powers. People suffering from
negative thoughts about themselves, are often trapped in self-doubt. Affirmations can be very
strengthening in such conditions.
Yet affirmations should lead to action and not substitute for it. To do anything in life requires a belief that
one can do it and a positive intention to make the effort. In such cases one cannot use the affirmation as
an excuse for inaction.
Visualization goes along with prayer and meditation. One may visualize healed and improved conditions
that one wishes to achieve. One can also direct healing energy to those who are sicker or to the parts of
ones own body that need improvement. Such visualizations usually employ certain colors and mantras to
be directed along with the breath. Visualizations can also be of deities or beautiful natural scenes to clear
the mental field.
MEDITATION IN TRANSFORMATION
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"As a man wishes in his heart, so is he." We create our karma and ourselves through our intentions at a
deep level. Motivation or will is the main mental action behind the creation of our beings, the deep-seated
conditionings behind the mind and heart.
While yoga cultivates the will for self-realization, ayurveda cultivates the will of healing. A statement of
intentions should precede whatever action one decides to undertake: "I intend to do the following action
(in the following manner for a specific period of time) in order to produce the following result."
The path to self-transformation is like a plan or a strategy. No action is done without the seeking of some
sort of result. This result depends upon the intention behind the action, not simply the superficiality of
what we do. Higher or spiritual actions seek a result that is not ego-bound, like the development of
consciousness and the alleviation of suffering for all beings. Lower actions reflect ego desires—to get
what we want; to accomplish, achieve or gain for ourselves in some way or another. Spiritual motivations
direct us within and help liberate the soul. Ego-based motivations direct us without and bind us further to
the external world.
Self transformational motivation or will implies not only developing our own will but also allying our will
with the forces that can help it achieve its aim. Therefore it involves a seeking of help, blessings or
guidance. Such motivations are generally projected as various affirmations and vows during meditational
practices.
VARIOUS TECHNIQUES OF MEDITATION
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There are many meditation techniques. Some of the techniques are quite simple and can be picked up
with a little practice. Others require training by an experienced instructor. It is important to note that
because of the effects of meditation on repressed memories and the resulting psychological impact, a first
time meditator may go through some discomfort initially; hence it is always a good idea to be under the
care of a qualified practitioner as one starts to meditate.
In Christian spiritual training, meditation means thinking with concentration about some topic. In the
Eastern sense, meditation may be viewed as the opposite of thinking about a topic. Here the objective is
to become detached from thoughts and images and opening up silent gaps between them. The result is a
quietening of our mind and is sometimes called relaxation response. In Christian mystical practice, this
practice is called `contemplation`.
But whatever the technique of meditation, the following aspects are generally common to all of them:
ATMOSPHERE
-----------------------
The best environment for the practice of meditation is a quiet place with minimum distractions. It
sometimes helps to set up a meditating room with special pictures, icons, holy books or even burning
incense sticks and soothing music in order to infuse the atmosphere with spiritual energy. It is best to sit
in a well ventilated room, which receives natural light.
ATTITUDE
-----------------
The best attitude to follow while practicing meditation is that of a receptive observer. Try to observe
either the mind or the immediate physical environment, without thinking anything in particular. Watch the
mind slowly empty itself out.
POSTURE
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Assuming a certain posture has been central to many meditation techniques. Classic postures, integral to
Hatha Yoga, are given in the Yoga Sutras of Patanjali, which codify ancient yogic healing practices. Other
postures appear in the Kum Nye holistic healing system of Tibet, in Islamic prayer, and in Gurdjieff
movements. Posture is considered very important in Zen Buddhist practice as well.
A major characteristic of prescribed meditation postures in many traditions is that the spine is kept
straight. This is true in Hindu and Buddhist yogas, in the Christian attitude of kneeling prayer, in the
Egyptian sitting position, and in the Taoist standing meditation of "embracing the pillar." People with
misalignments may feel uncomfortable in the beginning when assuming these postures. The spine is put
back into a structurally sound line, and the weight of the body distributed around it in a balanced pattern
in which gravity, not muscular tension, is the primary influence. It is possible, although it has not been
conclusively proven that this postural realignment affects the state of mind.
In the East, the cross-legged postures, with head and back in vertical line, are considered ideal for
meditation. In the classic the Lotus posture, when the legs are crossed with the feet on the thighs, right
feeling of poised sitting for meditation is imparted. These postures are difficult and even painful at first for
those who are not familiar with them. For such inexperienced individuals, two other traditional Eastern
postures—half lotus posture and the Burmese posture—are usually much easier to follow. For those who
prefer to meditate while sitting on a chair, there is the Egyptian posture.
ELEMENTS OF CONCENTRATION
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In Hindu meditative techniques, the object the attention dwells on is often a mantra, usually a Sanskrit
word or syllable. Usually the meditator repeats an affirmation to increase positive spiritual energies.
Alternately prayers or are often said for calming the mind. Various short rituals are also prescribed before
meditation, such as making offerings of fragrant oils (for earth elements), holy water (element of water),
lamps (fire), incense (air) and flowers or garlands (ether). These rituals help in cleansing the psychic energy
and preparing the mind for meditation.
In Buddhism, the focus of attention is often the meditator`s own breathing, a luminous sphere or a
translucent Buddha Statue. Some traditional Buddhist meditations follow forty concentration devices or
meditation subjects for tranquilizing the mind as prescribed by the Buddha These are the ten recollections
(anussati), ten meditations on impurities (asubha) , ten complete objects (kasina), four immaterial
absorption (arupajhana), four divine abiding (brahmavihara), one perception (ahare patikulasanna) or
contemplation of the impurity of material food, and one defining contemplation (vavatthana) on the Four
Elements (earth, water, fire, and air).
Whether one performs mantra meditation or Buddhist breath meditations, they both fulfill all the elements
required for meditating for relaxation.
TIME
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It is always recommended that meditation be practiced daily, twice a day for best results. Beginners are
recommended to meditate for about half an hour daily. Later when one gets used to the practice, one
hour is ideal.
Hindu methods of meditation prescribes about a quarter of an hour for performing pranayama, the same
for mantras and the same for silent or devotional meditation. What is emphasized is the regularity of
practice at all costs.
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