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- Herausgeber: V&S Publishers
- Kategorie: Ratgeber
- Sprache: Englisch
Meditation has been widely accepted as a tested method to reduce mental tensions and achieve inner peace and tranquillity, leading to spiritual growth. In this book, various techniques are presented in an easy step-by-step manner, starting with simple techniques that can be practised for just a few minutes. The benefits have been clearly described to enable the practitioner track his or her progress. The best traditions of meditation in India are presented so that modern folk with limited background of Yoga and Meditation and Indian philosophy can follow the steps. Anyone can learn these techniques without a personal instructor. A detailed chapter on Chakras and Kundalini Yoga and Meditation helps the serious meditators. The Buddhist meditation, widely used in the West and meant for awakening inner joy, is described in a separate chapter. Creative visualisation `a meditational technique to achieve practical goals in business life`is also described. The book dispels common doubts about the efficacy of meditation and guides and motivates the reader towards the best meditation practices. Highlights: *Healing through meditation *The numerous forms of meditation *The awesome power of mantras *The immense benefits of Pranayama *Physical, mental and psychosomatic benefits *Auras and chakra meditation *The benefits of Kundalini awakening #v&spublishers
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© Copyright: ISBN 978-935-05729-9-3
DISCLAIMER
While every attempt has been made to provide accurate and timely information in this book, neither the author nor the publisher assumes any responsibility for errors, unintended omissions or commissions detected therein. The author and publisher make no representation or warranty with respect to the comprehensiveness or completeness of the contents provided.
All matters included have been simplified under professional guidance for general information only without any warranty for applicability on an individual. Any mention of an organization or a website in the book by way of citation or as a source of additional information doesn't imply the endorsement of the content either by the author or the publisher. It is possible that websites cited may have changed or removed between the time of editing and publishing the book.
Results from using the expert opinion in this book will be totally dependent on individual circumstances and factors beyond the control of the author and the publisher.
It makes sense to elicit advice from well informed sources before implementing the ideas given in the book. The reader assumes full responsibility for the consequences arising out from reading this book. For proper guidance, it is advisable to read the book under the watchful eyes of parents/guardian. The purchaser of this book assumes all responsibility for the use of given materials and information. The copyright of the entire content of this book rests with the author/publisher. Any infringement/ transmission of the cover design, text or illustrations, in any form, by any means, by any entity will invite legal action and be responsible for consequences thereon.
Om Sai RamThis book is dedicated toMY LORD SHIRDI SAINATH
Contents
Preface
This small book is aimed at providing practical techniques of meditation for the general reader. Whether religious or not, one can practise meditation for mind control to achieve mental poise (balance) and mental peace. In the modern, high-tension lifestyle, meditation for even 10 or 15 minutes can bring about great mental and physical relief and solace to a troubled mind. There are, of course, those who wish to pursue meditation as a spiritual effort or ‘sadhana’.
We present several techniques commonly practised from Indian traditions over the ages. Starting with simple breath-watch, many methods used by yogis and monks are given in simple, easy steps, with numbered practice sessions. One should follow the steps carefully to derive maximum benefit. Certain meditations for healing are also included.
The present book carefully examines some of the controversial issues and presents the best approach or thinking known to the author. Several warnings are given so that the reader is not misled by teachers /gurus who profess wrong or misguided teachings or practice.
Since meditations advanced by Buddhist monks are very important, a chapter is devoted for such practices. In fact, these methods originated in India and later spread to China, Japan and Tibet under the care of Buddhist clergy. A detailed account of chakras and related meditations are given; this is one of the major topics, often misinterpreted in yoga literature. For a beginner, the chapters on the benefits of meditation and frequently asked questions (FAQs) would clarify many common doubts and help to strengthen one’s interest in meditation.
It is hoped that this small book will enable a beginner to learn the basics and to practise meditation in easy ways. The practise of meditation, even in a small way, will gradually enable the reader to realise his or her full potential as a human on this earth. Perseverance is required.
27 July 2004
—Dr N.K. SrinivasanBangalore
1. Introduction
Meditation is a process that anyone can learn and practise. If you happen to be religiously inclined, certain types of meditations would appeal to you. If you are not, there are other types of secular meditations that you can practise.
In a sense, meditation is a natural process – as natural as your breathing. No one taught you how to breathe when you were born. Likewise, we all meditate, often unconsciously. When you are at the altar or pooja room at the home or in a temple or church or mosque, a few moments of thoughtless awareness may be experienced. But such moments are rare and fleeting, and may not make an impression in your mind. Here we are talking about conscious meditation through practise, with definite objectives.
The effects or results are bound to be long-lasting and under your control. You are aware of yourself as a meditator in the early stages, though at later times, you lose your awareness. Only when you come out of the meditative state, you feel: “My God, I was in deep meditation for nearly an hour.”
Furthermore, the effects of meditation will be felt even after the formal meditative state is over … say for the whole day or for a few days. Meditative experience is similar to deep, dreamless sleep (sushupti) but with this difference – you are conscious of yourself in meditation but not so in deep sleep.
While meditation per se is a natural process, you need some kind of training and guidance to achieve effective results. A child may learn swimming very fast with little coaching.
A grown-up man or woman needs effective coaching to learn to swim – due to fear, stiffness of the body and lack of coordination. Likewise, a small boy with less cares and anxieties may learn meditation very fast, but for grown-ups, especially for an anxiety-ridden businessman or woman or a busy professional, unwinding first from tensions and then practising meditation are not easy skills. He or she needs training from an experienced master.
What would you learn from this book? There are yogis and seers who are constantly in a meditative state called Sahaja Samadhi – but everyone does not attain this state. Some go into trance for several hours – again a state reached by advanced yogis. While these states are not impossible for anyone, they are not easy to achieve either. What we explain in this book are more modest efforts suited to modern men and women – hurrying through life, with a burden of anxieties and worries – not for those who retire into retreats or the caves of Himalayas for months at a stretch. The practices are simple and easy to follow and can be practised for a few minutes to an hour or more each day.
Self-help Vs. Guru Teaching
A Guru or preceptor who can initiate you and monitor your progress is desirable. A guru literally means ‘one who dispels darkness or ignorance’. (The word “ignorance” has deep meaning in Hindu philosophy or Vedanta and we would not digress into that!)
But real, accomplished gurus are rare and may not be accessible to you … There are many gurus and teachers with very elementary knowledge obtained after a short course under a guru or teacher who proclaim their powers and begin to teach without much practice or experience (‘anubhava’) on their own part. Then there are gurus attached to certain groups or organisations who teach, in a mechanical way, certain steps or methods with very limited understanding or appreciation of the deeper meanings of the processes. In fact, such gurus are aplenty in any large city and they even regularly advertise in the Yellow Pages or newspapers!
It should be added that there are great gurus in India, but they are not easily accessible for a variety of reasons. Some are totally unapproachable and would drive away any intruder disturbing their solemn penance. Some may give cryptic guidance through a chance encounter, if you are destined to receive their instruction and grace. For many young people, the rigorous lifestyle of some ashrams and yogadhams (yoga centres) are totally uncomfortable. (For many westerners or western-styled Indians, these ashrams or gurus are ‘unliveable’, as some would put it – except for a few students of philosophy or religion, who do their thesis work for a Ph.D. and somehow put up with these difficulties for a few months to complete their ‘field work’.)
In this situation, one has to proceed via self-help possibilities with a book like the present one. This can be supplemented by short discussions with accomplished yogis, if possible. Further, study groups of like-minded persons called ‘sat-sangha’ or retreats may do some good. If one can meet saintly persons, called ‘sadhu sangha’, it would be preferable. In this modern age, one can communicate through the Internet with a few reasonable teachers and masters to some extent. All these approaches are alternatives to guru teaching and can serve only as preliminary preparation.
As Hindu scriptures say, “If you are ready, a guru will seek you” or “If you walk one step towards God, He will run ten steps towards you”. These sayings indicate the possibilities of divine intervention in your spiritual progress. According to Hindu doctrine, whether this will happen in this life or in some future birth is left to your destiny. One thing is possible … You can take the first step: “All journeys begin with a single step.”
What is Meditation?
While there are several definitions of meditation, a simple and direct one is as follows:
Meditation is consciously directing your attention or thought to alter your state of consciousness… (In this process, you may reach a state of thoughtlessness or mind absorption.)
What is the Purpose of Meditation?
In other words, why would you like to meditate in the first place? For many, meditation may appear to be a sheer waste of time. Some are afraid that during meditation, their dark feelings and thoughts will surface, leading to depression and feelings of hopelessness.
Meditation, at the simplest level, is known to reduce your physical and mental tensions. The physiological effects such as reduction in blood pressure, metabolic rate, and alpha waves rhythm have been studied in detail and are well documented. Many meditators experience reduced tension and mental calmness even after short practise of meditation.
Athigher levels of meditation, one can expect an understanding of a wider and broader view of life, more tolerance and expanding love towards all – slowly you leave anger and resentment behind. You become more forgiving and thereby capable of expanding zones of LOVE towards all – including your sworn enemies. This stage may be reached after a few months or after a year or so of practice.
At a still higher and advanced level of meditational practice, one would begin to perceive better and greater intuitive powers. (At the mundane, worldly level, this may help managers towards better decision-making.) Intuitive powers lead to inner guidance, particularly when one wants to make major decisions in life. Inner guidance will be received in abundance by any serious meditator. (See section on The Benefits of Meditation.)
At still higher levels, one can acquire psychic or occult powers and, above all, an ability to read others’ minds and influence them. Such powers are derived without effort but, at the same time, should not be pursued for cheap thrills or for vain display or for making money.
For many, however, meditation is of direct interest towards healing of body and mind. Many diseases are of psychosomatic nature and would respond to meditational practices. Healing with meditation on chakras or nerve centres is a special technique. In this book, we briefly discuss this technique, though one may follow this instruction with specific guidance from a master.
The ultimate aim of meditation is, of course, spiritual development leading to liberation from the cycle of birth and death – Moksha or Nirvana or Enlightenment. This level can be reached after considerable practice with the grace of God or the Supreme Power. No one can say when and how this state will be reached.
The word ‘Dhyana’ is used to denote meditation. Dhyana is one of the eight parts of the Eight-part or Eight-limbed Yoga, defined by the Sage Patanjali, called Ashta-anga Yoga. The eight parts are: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. We shall discuss these steps in various sections. Patanjali’s Yoga Sutras is the basic text for this yoga, which forms the main basis for Raja Yoga (‘The royal yoga’ or Yoga of Meditation).
Our aim in this book is to provide simple, practical procedures for various types of meditation with the necessary theoretical, conceptual background.
2. Conscious Listening
One of the first steps in meditation is to accept oneself and to love oneself. Listen to yourself. Accept yourself with all your defects, blemishes, shortcomings, limitations and past sinful deeds – do not use self-pity or criticise yourself. Having done that, ask yourself what good you can do in this world – tell yourself how you would love others.
