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MEDITATION - AN OVERVIEW
AN INTRODUCTION
Meditation is an intensely personal and spiritual experience. The desired
purpose of each meditation technique is to channel our awareness into a more
positive direction by totally transforming one's state of mind. To meditate is
to turn inwards, to concentrate on the inner self.
The entire process of meditation usually entails the three stages of
concentration (dharana),
meditation (dhyana)
and enlightenment or absorption (samadhi).
The individual preparing to meditate usually starts off by harnessing his
awareness, such as focussing his mind onto a certain object. Once attention gets
engaged, concentration turns into meditation or dhyana. And through
continuous meditation, the meditator merges with the object of concentration,
which might either be the present moment or the Divine Entity.
In some branches of Indian philosopohy, direct perception from the inner self (mana)
together with perception that is filtered through the five senses (pancha
indriya) form a part of their valid epistemology (pratyaksha jnana).
And this self-realization or self-awareness (as popularized by
Paramahansa Yogananda), is nothing but the knowledge of the "pure
being"—the Self.
Humanity is increasingly turning towards various meditative techniques in order
to cope with the increasing
stress of modern-day lifestyles. Unable to locate stability in the outside
world, people have directed their gaze inwards in a bid to attain peace of mind.
Modern psychotherapists have begun to discover various therapeutic benefits of
meditation practices. The state of relaxation and the altered state of
consciousness—both induced by meditation—are especially effective in
psychotherapy.
But more than anything else, meditation is being used as a
personal growth device these days—for inculcating a more
positive attitude towards life at large.
Meditation is not necessarily a religious practice, but because of its spiritual
element it forms an integral part of most religions. And even though the basic
objective of most meditation styles remain the same and are performed in a state
of inner and outer stillness, they all vary according to the specific religious
framework within which they are placed. Preparation, posture, length of period
of meditation, particular verbal or visual elements—all contribute to the
various forms of meditation. Some of the more popular methods are,
Transcendental Meditation,
yoga nidra,
vipassana and
mindfulness meditation.
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The diagnosis and prescription of meditative practices for the prevention/cure of ailments (both physiological as well as psychological) is something, which has received far less attention than it deserves. The benefits, which vary according to individuals, since the very act of meditation is such an intensely personal experience, are usually realized slowly but surely. On the whole, the effects of meditation are wholly dependent on a person's mental makeup—on the extent to which one is at ease with oneself.
Benefits are cumulative with regular practice. More can be accomplished with less effort.
Drug Addiction
The Transcendental Meditation technique has proven to be a successful coping strategy in helping to deal with drug addiction," a useful tool in psychoneuroimmunology (PNI) by helping to control the immune system, and an effective manager of stress and pain.
Prolonging Life Expectancy
A strong link has also been established between the practice of Transcendental Meditation and longevity. Only two factors have been scientifically determined to actually extend life: caloric restriction and lowering of the body's core temperature. Meditation has been shown to lower core body temperature.
Stress Control
Most of the people who get on meditation do so because of its beneficial effects on stress. Stress refers to any or all the various pressures experienced in life. These can stem from work, family, illness, or environment and can contribute to such conditions as anxiety, hypertension, and heart disease. How an individual sees things and how he or she handles them makes a big difference in terms of how much stress he or she experiences.
Research has shown that hormones and other biochemical compounds in the blood indicative of stress tend to decrease during TM practice. These changes also stabilize over time, so that a person is actually less stressed biochemically during daily activity.
This reduction of stress translates directly into a reduction of anxiety and tension. Literally dozens of studies have shown this.
Pain Management
Chronic pain can systematically erode the quality of life. Although great strides are being made in traditional medicine to treat recurring pain, treatment is rarely as simple as prescribing medication or surgery.
Anxiety decreases the threshold for pain and pain causes anxiety. The result is a vicious cycle. Compared with people who feel relaxed, those under stress experience pain more intensely and become even more stressed, which aggravates their pain. Meditation breaks this cycle.
Childbirth preparation classes routinely teach pregnant women deep breathing exercises to minimize the pain and anxiety of labor. Few call it breath meditation, but that's what it is.
Meditative techniques are also a key element in the curing arthritis. Meditation may not eliminate pain, but it helps people cope more effectively.
Cancer and Other Chronic Illness
Meditation and other approaches to deep relaxation help center people so they can figure out how they'd like to handle the illness and proceed with life. An Australian psychiatrist who uses meditation with cancer patients, studied seventy-three patients who had attended at least twenty sessions of intensive meditation, and wrote: "Nearly all such patients can expect significant reduction of anxiety and depression, together with much less discomfort and pain. There is reason to expect a 10 percent chance of quite remarkable slowing of the rate of growth of the tumor, and a 50 percent chance of greatly improved quality of life.
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Heart Disease and High Blood Pressure
Meditation is a key component of Ornish therapy, the only treatment scientifically proven to reverse heart disease, besides research has also proven TM to be very successful in treating various heart ailments and high blood pressure.
Infertility
Couples dealing with infertility may become depressed, anxious and angry. When relaxation responses are taught to such stressed out, infertile couples, the meditators experience less distress and are more likely to get pregnant.
Respiratory Problems
Asthma, emphysema and chronic obstructive pulmonary disease (COPD) all restrict breathing and raise fears of suffocation, which in turn makes breathing even more difficult. Studies show that when people with these respiratory conditions learn breath meditation, they have fewer respiratory crises.
Premenstrual Syndrome (PMS)
Meditation can ease physical complaints such as premenstrual syndrome (PMS), tension headaches and other common health problems.
Meditation gives people a psychological buffer so that life's hectic pace doesn't knock them out. Practicing meditation is like taking a vacation once or twice a day. When you nurture yourself, you accrue tremendous spin-off benefits.
For example, when you are under high stress, it can worsen symptoms of PMS because stress can cause the muscle tension associated with PMS complaints such as fatigue, soreness and aching. On the other hand, when you meditate regularly, you dramatically reduce your body's response to stress, and that can ease the discomfort associated with PMS. The results may not be apparent for several months. You will probably need to meditate regularly for several months before your body responds positively.
Irritable Bowel Syndrome, Ulcers, and Insomnia
Meditation can also improve irritable bowel syndrome, ulcers, and insomnia, among other stress-related conditions. Eighty percent of the people who use meditation to relieve insomnia are successful.
Meditation can help prevent or treat stress-related complaints such as anxiety, headaches and bone, muscle and joint problems. Meditation also provides an inner sense of clarity and calm, and that, in itself, may help ward off certain illnesses.
Meditation can help most people feel less anxious and more in control. The awareness that meditation brings can also be a source of personal insight and self-understanding.
Handling Repressed Memories
Meditation may lead to a breakdown of screen memories so that early childhood abuse episodes and other traumas suddenly flood the mind, making the patient temporarily more anxious until these traumas are healed. Many so-called meditation exercises are actually forms of imagery and visualization that are extraordinarily useful in healing old traumas, confronting death anxieties, finishing 'old business', learning to forgive, and enhancing self-esteem.
Meditation frees persons from tenacious preoccupation with the past and future and allows them to fully experience life's precious moments. Many men and women tend to live in a state of perpetual motion and expectation that prevents them from appreciating the gifts that each moment gives us.
Meditation is a process that returns us to the present moment of our lives and allows us to wake up and reevaluate the way that we live our lives.
Depression
Feelings of helplessness, hopelessness and isolation are hallmarks of depression—the age's most prevalent mental health problem. Meditation increases self-confidence and feelings of connection to others. Many studies have shown that depressed people feel much better after eliciting the relaxation response.
Panic Attacks
Sometimes anxiety becomes paralyzing and people feel (wrongly) that they are about to suffer some horrible fate. Panic attacks are often treated with drugs, but studies show that if people who are prone to panic attacks begin focused, meditative breathing the instant they feel the first signs of an episode, they are less likely to have a full-blown panic attack.
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The longer an individual practices meditation, the greater the likelihood that his or her goals and efforts will shift toward personal and spiritual growth. Many individuals who initially learn meditation for its self-regulatory aspects find that as their practice deepens they are drawn more and more into the realm of the "spiritual."
While working with many cancer and AIDS patients, physicians have observed that many are most interested in meditation as a way of becoming more attuned to the spiritual dimension of life. She reports that many die "healed," in a state of compassionate self-awareness and self-acceptance.
METHODS OF MEDITATION
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.
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Mind and Body
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!
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. |
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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!
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Dhyana
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Meditation and Prayer
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Meditation in Transformation
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An Introduction to the techniques of Meditation
Meditation is an experience that cannot be described, just as colors cannot be described to a blind man. All ordinary experience is limited by Time, Space and Causation. Our normal awareness and understanding do not transcend these bounds.
Finite experience, which is measured in terms of past, present and future, cannot be transcendental. Concepts of time are illusory, for they have no permanence. The present, immeasurably small and fleeting, cannot be grasped. Past and future are non-existent in the present. We live in illusion.
The meditative state transcends all such limitations. In it there is neither past nor future, but only the consciousness of "I am" in the eternal NOW. It is only possible when all mental modifications are stilled.
The closest analogous state that we can experience is deep sleep, in which there is neither time, nor space, nor causation. Meditation, however, differs from deep sleep, for it works profound changes in the psyche. By curbing and stilling the oscillations of the mind, meditation brings mental peace.
On the physical level, meditation helps to prolong the body's anabolic process of growth and repair, and to reduce the catabolic or decaying process. Ordinarily the anabolic process predominates until the age of 18. From 18 to 35 there is balance between the two, and after 35 the catabolic process dominates. Meditation can significantly reduce the catabolic decline. This is because of the innate receptivity of the body cells.
Each of our body cells is governed by the instinctive subconscious mind. They have both an individual and a collective conciousness. When the thoughts and desires pour into the body, the cells are activated; the body always obeys the group demand. It has been scientifically proven that positive thoughts bring positive result to cells. As meditation brings about a prolonged positive state of mind, it rejuvenates body cells and retards decay.
One cannot learn to meditate, anymore than one can learn to sleep. one falls into both states. There are certain points to remember regarding the techniques and stages of meditation.
The 14 Points of Meditation
1. Regularity of time, place and practice are important. Regularity conditions the mind to slow down its activities with a minimum of delay.
2. The most effective times are early dawn and dusk, when the atmosphere is charged with special spiritual force. If it is not feasible to sit for meditation at these times, choose an hour when you are not involved with daily activities, and a time when the mind is apt to be calm.
3. Try to have a separate room for meditation. As meditation is repeated, the powerful vibrations set up will be lodged in the area; an atmosphere of peace and purity will be felt.
4. When sitting, face North or East in order to take advantage of favorable magnetic vibrations. Sit in a steady, comfortable, cross-legged position with spine and neck erect but not tense.
5. Before beginning, command the mind to be quiet for a specific length of time. Forget the past, present and future.
6. Consciously regulate the breath. Begin with five minutes of deep abdominal breathing to bring oxygen to the brain. Then slow it down to an imperceptible rate.
7. Keep the breathing, rhythmic, inhale for three seconds and exhale for three seconds. Regulation of breath also regulates the flow of prana, the vital energy.
8. Allow the mind to wander at first. It will jump around, but will eventually become concentrated, along with the concentration of prana.
9. Don't force the mind to be still, as this will set in motion additional brain waves, hindering meditation.
10. Select a focal point on which the mind may rest. For people who are intellectual by nature, this may be the Ajna Chakra., the point between the eyebrows. For more emotional people, use the Anahata or Heart Chakra. Never change this focal point.
11. Focus on a neutral or uplifting object, holding the image in the place of concentration. If using a Mantra, repeat it mentally, and co-ordinate repetition with the breath. If you dont have a personalized Manta, use Om. Although mental repetition is stronger, the mantra may be repeted aloud if one becomes drowsy. Never change the Mantra.
12. Repetition will lead to pure thought, in which sound vibration merges with thought vibration, without awareness of meaning. Vocal repetition progresses through mental repetition to telepathic language, and from there to pure thought.
13. With practice, duality disappears and Samadhi, or the superconscious state, is reached. Do not become impatient, as this takes a long time.
14. In Samadhi one rests in the state of bliss in which the Knower, the Knowledge, and the Known become one. This is the superconcious state reached by mystics of all faiths and persuasions.
If you meditate for half an hour daily, you will be able to face life with peace and spiritual strength. Meditation is the most powerful mental and nerve tonic. Divine energy freely flows to the adept during meditation, and exerts a benign influence on the mind, nerves, sense organs and body. It opens the door to intuitive knowledge and realms of eternal bliss. The mind becomes calm and steady.
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Meditation is the art of focusing your mind, restraining your thoughts and
looking deep into yourself. Practicing it can give you a better understanding of
your purpose in life and of the divine, as well as provide you with certain
physical and mental health benefits. But how exactly does Meditation work? Here
you will find out more about the mechanics of Meditation and its effects on your
mind and body.
First of all, you need to know that focusing your mind is a lot easier said than
done. It may be simple enough to empty your mind of thoughts but to prevent them
from coming in is a lot harder than you’d expect. Here are a few tips that might
help you get started:
n Practice in a clean, quiet place.
n Make sure that you are comfortable, from the clothes you wear to the way you position yourself.
n Warm up and stretch a little bit by doing some Asanas. Doing some Pranayama is also advisable.
n Empty your mind of all thoughts.
n Now here’s the hard part: prevent other thoughts from coming into your mind. To do this, it might help to concentrate on a single object such as a candle. Look at the candle and just focus on it. As some would say, be one with the flame. This will take a considerable amount of practice to master, so be patient.
Once your mind is finally clear of thought, you will feel
calm yet aware; a feeling that most experts say cannot be described by words.
Only experiencing it will give you a clear idea of how it feels.
As you go along with your Meditation, you will eventually experience a
development in your physical and mental health. According to some studies, this
is manifested by a generalized reduction in multiple physiological and
biochemical markers, such as decreased heart rate, decreased respiration rate,
decreased plasma cortisol which is a major stress hormone, decreased pulse rate,
and increased EEG (electroencephalogram) alpha which is a brain wave associated
with relaxation. During Meditation, one goes through a state of deep relaxation,
while his mind’s awareness level is increased. This results in faster reactions,
greater creativity, and broader comprehension.
One of the most remarkable findings on the effects of Meditation is a decrease
in metabolism. This was shown by a drop in oxygen consumption, up to 20% below
the normal level. Heartbeats per minute were also reduced. Blood pressure stayed
at low levels.
Other benefits arising from Meditation are:
n increased lung capacity
n improved immune system
n recharged nervous system
n reduced stress
n improved memory
n aids in the treatment of some diseases like asthma
n open-mindedness
n amplified moral virtues such as patience and compassion
n awareness towards sin, temptation and guilt
n increased faith in one’s religion
Meditation requires discipline, determination and patience. You won’t get it on the first try, but constant practice will help you go a long way. All of your efforts will pay off someday when you attain the physical and mental health benefits mentioned above and even more.
Learning to meditate is like learning how to bake your favorite cake. At first,
you might have some difficulties and a lot of questions and even doubts. You
might even end up with a cake that looks far too different from the one you
expected. But as you continue to make more and more of the same cake, you will
realize that there is a certain ease with the way you bake the cake. Later on,
you would be baking your perfect cake without even realizing it because you are
already used to it.
Meditation is basically the same thing. It might be difficult at the start
and may even feel awkward but it gets easier and you will get the hang of it as
you continue doing the practice.
Now, like baking, you need a recipe for Meditation. For that, we have Swami
Vishnu-Devananda to thank for. He formulated the Twelve Principles of Meditation
to help people understand the basic steps and stages of the practice.
Here are the Twelve Principles of Meditation:
1. Set aside a special place for Meditation.
2. Choose a time when your mind is free from everyday concerns.
3. Using the same time and place each day, condition the mind to slow down more quickly.
4. Sit with your back, neck, and head in a straight line, facing North or East.
5. Instruct your mind to remain quiet for the duration of your session.
6. Regulate your breathing – start with 5 minutes of deep breathing, then slow it down.
7. Establish a rhythmic breathing pattern – inhaling then exhaling for about three seconds.
8. At first, let your mind wander – it will only grow restless if you force it to concentrate.
9. Now bring the mind to rest on the focal point of choice – either the Anja or the Anahata Chakra.
10. Applying your chosen technique, hold your object of concentration at this focal point throughout your session.
11. Meditation comes when you reach a state of pure thought, but still retain your awareness of duality.
12. After long practice, duality disappears and Samadhi, the superconscious state, is attained.
Meditation doesn’t take much from you and it definitely doesn’t cost much. In
fact, it might not cost you anything at all.
The place where you Meditate doesn’t have to be anywhere fancy. Just make sure
that you are comfortable in that place and that you could practice without so
much distraction. It would be nice to find a quiet corner in your house
because the area where you Meditate would help you quiet your mind.
Of course, don’t Meditate during the middle of the day when you would have to
work and deal with your everyday concerns. The ideal time is during dawn or
dusk when the atmosphere is charged with spiritual energy.
The important thing is to make Meditation a habit in your daily life. When you
practice on a regular basis, your mind responds to what you ask of it once you
sit down. After some time, your mind will start to ask for this quiet time and
Meditating would become perfectly natural for you.
There
is not just one way to meditate. You must find the way that is best for you
personally. Meditating can be done in various ways and there is an indefinite
number of Meditation techniques that you can use for an indefinite number of
goals. It does not matter what Meditation technique you choose, the foundation
of all techniques is focus and attention.
We are first going to work on
Concentration Techniques. The goal of these exercises is to improve our
concentration. We must learn how to focus in order to bring the endless stream
of thoughts to a standstill and to limit our thoughts to only those that are
relevant for this moment. Emptying our mind by means of focus and concentration
is for most people the most difficult and the most important aspect of
Meditation. Therefore it is not surprising that by far the greater part of all
Meditation techniques is concentrated on this aspect. The better you can focus
the easier it becomes to get into a deeply meditative situation. In some
meditative schools the final goal of Meditation is to be 100 % focussed. In this
state, according to many spiritual traditions, you reach a situation of Samadhi:
you become one with the object of your Meditation. Zen-Meditations, mantra
Meditations (TM) and object Meditations all belong to this category.
You want to go further than only emptying your mind the next step is learning
how to become more aware of our thoughts, emotions, and sensory perception. As
distinct from the exercises for clearing the mind,
Insight Meditation allows us to welcome all our thoughts and physical
sensations. We accept our sensations and thoughts as they are. Not judging,
accepting, letting things go, being patient help us to minimise the impact of
our thoughts on our actions. We become more the observers instead of the ones
that undergo. Vipassana Meditation, concentration training and mindfulness
Meditation belong to this category.
Our perspective becomes wider, we see our problems less as problems and we can
start with the techniques from the third category for self-examination and
contemplation. Through
Contemplation and Self Research, we learn to understand the nature of our
problems and the working of our mind. How does your mind work, how dependent are
you on certainties, how do you involuntarily make your suffering worse…etcetera?
Insight gives us a strong motivation to start working on our problems.
The fourth category,
Meditation in Motion, consists of all forms of Meditating in which we are
active. We strengthen our attention and our awareness by focussing on our
motions. The most well-known forms of motion-Meditation are Tai Chi, Qi Gong,
Chi Neng and walking Meditations.
Besides, the first four groups of Meditation exercises directed at concentration
and self-awareness,
Goal-oriented Meditation can help us to start working on certain goals right
away. We can stimulate the curing of diseases or the achieving of our goals by
means of, to give an example, visualisation exercises. We can open our hearts by
practising Meditations which are aimed at forgiveness and sympathy. During our
Meditation we can consult our intuition when we are faced with a dilemma or a
difficult decision. We can use affirmations in our Meditations to enlarge our
self-esteem. The possibilities of this category of Meditation are really
unlimited. With the necessary creativity we can apply Meditation to all aspects
of our life. What Meditation technique works best for you is purely individual
and a matter of trying out. We do advise you to start with spending a lot of
time on exercises that train your focus and your concentration. These abilities
you will need with all forms of Meditating and will already have a marked
positive effect on your life. If you discover that you like Meditating, then you
can go on with the more advanced forms of Meditation aimed at self-examination.
If you are only interested in using Meditation exercises for a certain problem,
a question or the improving of certain achievements, then you should choose an
exercise from the final category. After Meditating in the same way for a long
period of time, do not hesitate to experiment with different techniques. In the
course of time you may have made so much progress that in your present state of
development it is better to start using techniques that are more fitting in your
new situation.
If you are looking for specific exercises go to our website and visit the pages
that deal with Meditation techniques. Here we have arranged a large number of
exercises according to the categories mentioned above.
This article was contributed by:
ABC-of-meditation.com. This site is providing lots of information on
meditation, meditating, meditation techniques, meditation postures, meditation
courses, meditation products, the advantages of meditation and a meditation
forum.
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Meditation is one of the five principles of yoga. It an important tool to
achieve mental clarity and health. An overview of the different beginner and
advanced meditation techniques will aid in choosing the right meditation
exercise for you.
Tratak or steady gazing is an excellent concentration exercise. It involves
alternately gazing at an object or point without blinking, then closing your
eyes and visualizing the object in your mind's eye. The practice steadies the
wandering mind and concentrates the attention, leading you to focus with
pinpoint accuracy. Wherever the eyes go, the mind follows, so that when you fix
your gaze on a single point, the mind too becomes one pointed.
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The Practice of Tratak
The
technique of tratak remains much the same, whatever the target of you gaze is,
though naturally you will have to adapt it slightly when meditating outdoors.
1. Place the object at eye level, three feet (90 cm) away from you.
2. First regulate your breathing, then start to gaze at the object without
blinking.
3. Don't stare or gaze vacantly - just look steadily without straining.
4. After about a minute, close your eyes, and keep your inner gaze steady,
visualize the object.
5. When the after-image vanishes, open your eyes and repeat.
Yantras
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Yantras are geometrically diagrams which serve to focus the mind. Like a mantra
each yantra has a specific mystical meaning.
OM - A
PowerOM A powerful Symbol
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A
commonly used symbol to focus on while practicing Tratak is the OM symbol. To a
yogi no symbol is more powerful than the syllable OM, as witnessed by these
words from the Mandukya Upanishad: "OM: this eternal word is all; what was, what
is and what shall be." In the Snaskrit letter the longer lower curve represents
the dream state, the upper curve stands for the waking state and the curve
issuing from the center symbolized deep dreamless sleep. The crescent shape
stands for "maya", the veil of illusion and the dot for the transcendental
state. When the individual spirit in man passes through the veil and rests in
the transcendental he is liberated from the three states and their qualities.
Candle Gazing
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A candle flame is the
most widely used object for Tratak, as it easy to hold an after-image of the
bright flame when you close your eyes. You should place the candle at eye
level in a darkened, draught-free room.
If you want more information on Meditation you can surf to our dedicated
Meditation website
ABC-of-Meditation.com. On
Why Meditate? The benefits of Meditation, you can read more in detail on
the benefits of your meditation practice.
ABC-of-Meditation.com is providing lots of information on meditation,
meditating, meditation techniques, meditation postures, meditation courses,
meditation products, the advantages of meditation and a meditation forum.
Meditation is one of the
five principles of yoga. It is an important tool to achieve mental clarity and
health. An overview of the different beginner and advanced meditation techniques
will aid in choosing the right meditation exercise for you.
1. Nirguana Mantras
Nirguna Mantras are abstract and form-less Mantras that do not require the
invocation of deities. Instead, the use of the abstract mantras is the way for
the identification with the whole creation. Nirguna Mantras are said to be the
oldest of the three other mantras, originating from the Vedic texts. Here are
some Nirguna Mantras:
OM
OM is the orginal mantra, the root of all sounds and letters, and thus of
language and thought. The "O" is generated deep within the body, and slowly
brought upward joining with the "M" which then resonates through the entire
head. Repeating OM for twenty minutes relaxes every atom in your body.
Soham (soh-hum)
This mantra is unconsciously repeated each time we take breath - inhaling "So",
exhaling "ham". It means "I am That" - beyond the limitations of mind and body,
at one with the Absolute.
The main purpose of the Nirguna mantras is to unify with the Absolute, Primal
Causation, or to identify with the Infinite Nature of the Universe. Nirguna
Mantras focus on abstract mantras. These are intended for experienced Yogis. You
may want to read on the other type of mantra called the Saguna Mantras which,
compared to the Nirguna Mantras, has form.
2.Saguna Mantras
The
Saguna Mantras or deity Mantras invoke specific deities or aspects of the
Absolute. Through the invocation of a specific deity, one attains
self-realization and God-realization. The Saguna Mantras, unlike the Nirguna
mantras, are form producing. The following are Saguna Mantras:
Ram (rahm) The energy pattern for truth, righteousness and virtue in their male
aspect, this mantra is made up of three seed sounds.
Sita (see-tah) This is the female aspect of the energy pattern of Ram. It stands
for the descent of Prakriti or nature in the form of the mother. It can also be
repeated with Ram or Sitaram: when joined together, the two mantras embody the
energy existing in an ideal marriage or union.
Shyam (shyahm) Representing cosmic love and compassion in the male aspect, this
mantra transmutes all emotions into unconditional love.
Radha (rad-duh) Radha is the female aspect of Shyam, symbolizing the cosmic love
of the divine mother.
Om Namah Sivaya (ohm nuh-muh shivai-uh) This is a purifying energy pattern that
destroys our negative qualities, chosen especially by those of an ascetic
nature. The dance of Siva represents the movement inherent in matter. When Siva
stops dancing, the illusion of matter is destroyed.
Om Nam Narayanaya (ohm nuh-mo nah-rai nai-uh) The energy pattern of harmony and
balance in their male aspect, this mantra is used especially by people in times
of trouble, to bring them the strength to retain harmony in their lives.
Om Aim Saraswatyai Namah (ohm aym suh-ruhswht-yai-nuh-muh-huh) The female
aspects of the pattern of creative energy and wisdom, this mantra is often
chosen by artists and musicians.
The Saguna Mantras aide in the process of conceptualizing and visualizing. These
direct the person as a representation of the deity until the constant recitation
gives rise to the actual form of the deity. There are various mantras, so it
will be recommended that you ask the guidance of a guru. Through constant
practice and repetition, you’ll eventually discover which mantra is comfortable
to use in your spiritual journey.
3.Meditation - Mala
A Meditation Mala is a string of one hundred and eight
beads plus the large "meru" bead. It is a tool to keep you focused and
concentrated in your Meditation practice. Malas literally mean "Rose" or
"Garland", or "garland from above," or "heavenly garland” in Sanskrit. It is
also called the “power beads” in today’s pop culture. Malas are used by any
religion and in any spiritual prayer. The Buddhists, Christians, Muslims, and
Hindus utilize this spiritual tool in counting their mantras or prayers.
Since we are often distracted by little noises in our surroundings, a Mala will
be a very helpful device. It aims to follow the breath rhythm and mantra,
resulting to an attentive mind that will neither fall asleep nor wander off.
Here’s how to use your mala:
1. Hold it in your right hand. Start at the meru and roll the beads along one by
one between your thumb and middle finger while repeating your mantra. The index
finger is never used to touch the mala.
2. When you reach the meru, roll the Mala in the opposite direction. Don't cross
over the meru bead. When repeating the process, the Mala is turned so you can go
in the reverse direction.
There are different materials that Malas are made out of, and each of these has
its own special characteristics and properties which may affect ones meditation
process. Its electrical properties as minerals give positive energy and other
benefits depending on its composition and how it is used. The following are some
of the malas available in the market:
• Bodhiseed Mala – or “enlightenment”. This is often associated with the Buddha,
where he attained enlightenment under the bodhi tree.
• Crystal Mala – is a great healing and protecting mala. It reenergizes the mind
and drives away the negative energies.
• Ebony Mala – has a black color, and is very durable. This is known to be a
favorite among Indian royalties.
• Lotus Mala – is believed to reduce imbalance and has cooling effects. Lotus
malas are also said to improve focus and one’s speech.
• “Nine-planet” Astrological (Navgraha) Mala – is made out of nine semi-precious
stones representing the nine planets in the solar system. It helps in one’s
destiny based on the astrological chart.
• Rosewood Mala – helps in keeping the aura positive and in driving away the
negative energy. This is also said to be good for the skin.
• Rudraksh Mala – or the “eye of lord Shiva” is usually used for Shiva mantra.
This is very effective for use in other mantras as well because of its ability
to open the Heart Mantra. The Rudraksh mala help stabilize the body and lower
the blood pressure.
• Sandalwood Mala – has a nice, smooth texture, and natural fragrant smell. It
has healing and cooling effects, giving you peace of mind, calmness, and
tranquility during your Meditation practice.
• Tulsi Mala – or the “sacred basil”,which is said to be very suitable in
Meditation for being a divine and sacred wood in Indian worship. It develops
your spiritual growth and helps you attain balance and a clear mind.
There are so many materials used in making Malas. Read more on these, and decide
which will be the best for your Meditation practice.
The malas are sacred beads used in prayers and spiritual practices. Therefore,
there are rules in using and taking care of these powerful prayer beads.
1. Malas are not accessories or jewelries. Treat these spiritual tools with
respect and care, as these are associated with the Creator.
2. Malas should not be placed on the floor or on the ground. If you accidentally
dropped your Mala, clean it and say a little prayer or mantra with your mala on
the crown of your head.
3. Malas are not meant to be held by other people just for the heck of it. This
excludes having it blessed by a holy person or priest, and when used as a tool
for healing or blessing.
4. Malas should be stored in a safe place. Putting your mala in your pocket may
lead to the breakage of its cord. Use a mala bag to keep your prayer beads safe
and protected.
5. Malas should not be worn while bathing. Getting your malas wet may damage the
cord and break them.
Malas as tools of prayer and meditation are sacred and should be given special
care. These have special powers that work like magic by just wearing them. We
strengthen and activate the malas by using them in prayers and meditation. Mala
is an instrument to keep you guided and makes you feel closer to the Lord.
Moreover, if used properly and treated with respect, it can lead to a healthy
and positive life of prayer and oneness with the Creator, bringing peace, love,
and happiness in your life.
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Bonus Information:
To get download of How to meditate free go to this site:
http://www.meditativezone.com/freemeditationdownloads1.htm
For this visit the web site : http://www.abc-of-yoga.com/meditation/techniques.asp
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