Meditation: What It is !!!

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Meditation: What it is !!!

Meditation means awareness. Whatever youdo with awareness is meditation. "Watchingyour 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 whois doing meditation) realizes that all theactivity of the mind is reduced to one.


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The word meditation, is derived fromtwo Latin words : meditari(to think,to dwell upon, to exercise the mind)

and mederi (to heal). Its Sanskritderivation 'medha' means wisdom.


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How to meditate ?

There are two types of meditation-

1.Active meditation -activities of everyday lifesuch as walking, working, eating etc.-This in fact is the aim of Yoga, to

experience a meditative state ineveryday life which has the effect ofincreasing performance manifold as thework is done with more efficiency andenergy.

2.passive meditation is withdrawingourselves in calm, sitting postures toachieve a meditative state that can helpus in our active life which aims to makeour mind still from wavering anddistracting thoughts and gradually make


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Passive MeditationTechniques

Modus operandi:

Stage 1: Introversion: Involves seating postures andawareness on an object. This has the effect ofcalming the mind and making it 'receptive' to seewhat's inside.

Stage 2: Introversion leads to the free flow ofthoughts, visions, complexes, memories etc. fromthe lower mind. Our passions, fears, doubts anddesires arise and we are now in a position toobserve these and remove the undesirable contentfrom our minds forever.

Stage 3: Having observed the lower mind, we arenow in a position to explore the subconsciousrealms. It is here that real meditation begins. Ourlimitless storehouse of energy and knowledge startsmanifesting itself.

Stage 4: Self realization: As these stages aretranscended, supreme bliss is attained.


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Mediation methods best forbeginners.

1. Choose a time when you are not likely to be disturbed.

2. Settle down in a place which has fresh air. If you sodesire, having some incense around you will relaxyou. You may sit in any of the meditative posesdepending on your comfort level, and to stay in

that pose for a desired duration of time.3. Begin by learning to focus on something non-

threatening. This will relax you, break your stressresponse.

4. Concentrate on a subject that appeals to you- it could

be a flower, a word, or the flame of a candle.5. Notice how your thoughts wander. Don't attempt tocontrol them. Observe them with detachment.

6. Within a few weeks, you will notice a markeddifference in your capacity to focus. This is thestepping stone to awareness.


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Meditation Techniques.

1.Mantra meditation:is a grouping of soundvibrations which have an effect on the mental and psychicconsciousness. Although traditionally given by a Guru, in theabsence 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. Thisprocess is said to mysteriously heal the spiritual, physical &psychological body. It is important that when the mantra ischanted, 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 inthe meaning of the word but through the vibratory effects ofthe sound that they produced when spoken verbally ormentally.

In fact, a Mantra should not be confused with religion. Justbecause a mantra refers to a Hindu God, it does not mean that


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Repetition of a Mantra forms the basis of Mantra Meditation. Mantras forspiritual evolution should be practiced for a fixed amount of time eachday. Repeating a mantra too much may not be right for sensitive orpsychic people as it may affect them adversely. Generally, if you repeata mantra for about 10 minutes every day, then, within a few days youwill know whether the vibrations feel right for you.

Transcendental Meditation (TM) introduced by Maharshi Mahesh Yogi is alsoa form of Mantra Meditation where the participants are provided theirpersonal Mantra.

Mantra Meditation is the easiest and safest form of meditation and can bepracticed by anyone at anytime and under any conditions. The most

common way of practicing Mantra Meditation is Japa. Japa (literallymeans 'rotate') is performed by repeating a mantra in sync with therotation of aJapa Mala. A Japa Mala is a rosary of 108 beads where eachbead is turned after the mental or audible recitation of the mantra.

Using a Japa Mala for Mantra Meditation is very effective as it provides ananchor to bring the mind back as it experiences wavering thoughts. TheMantra 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
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2.Steady gaze (Trataka):Yogic Gaze

Method:In this a regular candle is used, however any otherobject of choice can be used. The candle is set up atan arm's distance, level with eyes, and steady

gazing is first done with the eyes open. After sometime, the eyes are closed, and the after image ofthe flame is 'gazed at' with eyes closed at the eyebrow center. Try not to move through out thepractice. Relax your breath , let it lengthen, deepen.

This open gazing of the flame and then with theeyes closed is alternated a couple of times beforeconcluding the practice.

If using a candle for Trataka, the gaze should be fixedat the wick tip and not on the flame.

Trataka on a candle flame is best practised with a

trataka stand.


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3.Chakra Meditation:Chakras means "wheel" andrepresent a different level of energy manifestation and consciousness

development.

Method 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 Ujjayipranayam, and carry on for some time

Now bring awareness to the spinal passage, suchthat awareness of breath is from bottom to top,Spend a few minutes establishing this inner breathpattern 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 tofeel the location of each station and mentally repeat itsname as you pass by it. On your way up mentally repeatfrom 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.


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4.Vipassana Meditation:

Vipassana means "insight" -to seethings as they really are, through aprocess of self-observation. It

means insight into your own naturewhich enables one to recognizehimself the cause of suffering and

eliminate it.


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Method:

It is usually done in a course of 10 days, whenthe participants refrain from reading, writing,and even talking (except discussingdifficulties faced during meditation with theteacher). Set aside 15 minutes. Find a quietplace. Sit down cross-legged on the floor or achair with a straight back. Become aware ofyour breath. Take a mental note of whateverfeeling you are experiencing. Open your eyesslowly after 10 or 15 minutes and get up

gradually. Do not worry if you do not get anygreat insights in your first session. Try to beaware of your senses and emotions and theirimpact on you.

Benefits:

It is free of rites. Allows one to study sensationin the bod like cold ain itchin etc. One


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5.Raja-Yoga-Meditation:

Raja yoga meditation fills the yogi withsuper-sensuous joy or bliss which isthe highest and the most ennoblingexperience. The bliss elevates themind and raises the yogi above carnalpleasures, and moulds his bad habits.A Raja yogi establishes a relationship

with God . He withdraws from all thesuperfluous and avoidable worldlyactivities. He spends minimum timeand resources on his personalcomforts and devotes maximum

energy for noble cause i.e. spiritual

6 Z It f t


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6.Zazen: It refers to zenmeditation 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 inand the weight of the body equallydistributed on both the legs.

Benefits: It is a way to discipline life, and makes

one realize how much valuable time iswasted each day.


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7.Nada yoga:

Plug the ears with the thumbs as inYoni mudra and concentrate on theinternal body sounds. At first the

sounds will be faint and willprogressively become louder. Bylistening to this sound mind

becomes internally focused. Verybeneficial meditative object.

Ph i l Ad t f


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Physical Advantages ofMeditating

It stabilises the autonomous nervous system.

It reduces the heart beat.

It reduces the speed of breathing.

Blood pressure drops drastically.

The Galvanic Skin Response (GSR) increases. EMG activity increases.

Cardiovascular effectivity goes up.

Breathing effectivity increases.

The skin receives more blood.

Stomach function and bowel function improve.

The endocrine function is heightened.

Muscle flexibility increases.

The intake of oxygen gets stronger.


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Mobility and flexibility increase.

The hand-eye co-ordination increases.

Reaction-speed increases.

Body posture is improved.

Strength and resistance increase.

Stamina increases.

There is a heightened energy level and vitality.

People's weight is stabilised at an ordinary level.

The ability to sleep increases and the time people need to fallasleep decreases.

Pain is weakened. Stability is improved.

Depth perception increases.

There is a heightened degree of relaxation.

There is a lessened degree of muscle tension.

The production of serotenine increases. Menstruation pains are softened

M t l Ad t f


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Mental Advantages ofMeditation

Increased capacity to learn and better learningachievements

Increased ability to solve problems

Strong increase in productivity

The powers of concentration increasedramatically

A stronger feeling of happiness andcontentment

Stress and anxiety decrease Greater achievements through focus and

attention more self-confidence

Stronger creativity

Learning to accept, not judging, and acting less

reactively often solve many problemsituations


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Feelings of depression and anxious thinking decrease

Meditating strengthens people's self confidence

Meditating teaches people to stop always behaving inthe same way

People's emotional stability increases Meditation strengthens the feeling of self realisation

Feelings of irritation and mood swings decrease

All the effects mentioned result in betterachievements at school, university or work

People that Meditate get a less conditioned view ofsituations

Coping with emotional resistance during theMeditation sessions cause mental strength andpower


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Meditation: What It is !!!