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Meditation
Meditation
Meditation has been practises for centuries and there are many many different forms, this article introduces a few and explains there origin and techniques and methods and precautions
Meditation techniques have many benefits and effect the physical, mental, spiritual and emotional levels.
Some people may consider meditation as a worship or prayer and indeed they can be part of meditation. But it is much more. Meditation means awareness. Whatever you do with awareness is meditation. "Watching your breath" is meditation; listening to the birds is meditation, sitting at the beach can be meditation. As long as these activities are free from any other distraction and help quieten the mind, it can be effective meditation.
Meditation is not just ways or technique to quieten the mind 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 or deliberate thoughts. The observer (one who is doing meditation) realizes that all the activity of the mind become still.
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
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 not for modern people but an ancient practise, but now it has become very popular with all kinds of people practising it. Published scientific and medical evidence has proved its benefits, but it still needs to be more deeply understood.
Traditionally texts, describe that to attain true states of meditation one must go through several stages. After the necessary preparation of physical position, breath control, and relaxation come the more advanced stages of Concentration, Contemplation, Observation and then Connection. But that does not mean that one must perfect any one stage before moving onto the next. The Integral approach is simultaneous application of a little of all stages together.
The term meditation today, can mean any one of these stages. Some schools teach concentration techniques, some relaxation, and others teach free form contemplative activities like sitting and awaiting connection. Some schools teach all. There is no right or wrong way, just different ways, to quote a famous saga a ”there are many Doorways to heaven”.
With regular practice of Meditation 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.
Benefits from practising Meditation
1) Improvement of body vitality and general health. 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 the their daily life
2) Improvement in concentration - 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
3) 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.
4) It lowers oxygen consumption
5) It decreases respiratory rate.
6) It increases blood flow and slows the heart rate.
7) Increases exercise tolerance in heart patients.
8) Leads to a deeper level of relaxation.
9) Good for people with high blood pressure as it brings the B.P. to normal.
10) Reduces anxiety attacks by lowering the levels of blood lactate.
11) Decreases muscle tension (any pain due to tension) and headaches.
12) Builds self-confidence.
13) It increases serotonin production which influences mood and behaviour. Low
levels of serotonin are associated with depression, obesity, insomnia and
headaches.
How to meditate
There are two types of meditation - active and passive.
Active meditation relates to activities of everyday life such as walking, working, eating
performing Taiji, Qigong and Yoga. The aim of active meditation is to experience a meditative state in everyday life which has the effect of increasing performance as the work is done with more efficiency and energy.
Passive meditation involves taking time out to be still and perform Meditation Techniques or practices. This is called passive as it involves withdrawing ourselves in calm, quiet postures to achieve a meditative state
The aim of passive meditation techniques is to still the mind from distracting thoughts.
Passive Meditation Techniques even though there are many kinds, essentially have the same goal.
Starting to meditate
There are many mediation methods known today. Some are best for beginners; others are better tackled after a few years of experience. So to just give you a starting point the following method can be followed:
1) Choose a time when you are not likely to be disturbed.
2) Settle down in a place which has fresh air. If you want you can have some incense
around you it may help to will relax you. You may sit in any of the meditative poses
depending 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,
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 to control them. Observe them
with detachment.
Within a few weeks, you will notice a marked difference in your capacity to focus. This is the stepping stone to awareness.
Different mediation techniques
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 Teacher.
Introversion Technique
Stage 1: Introversion: Involves seating postures and awareness on an object. This has the effect of calming the mind and making it 'receptive' to see what's inside.
Stage 2: Introversion leads to the free flow of thoughts, visions, complexes, memories etc. from the lower mind. Our passions, fears, doubts and desires arise and we are now in a position to observe these and remove the undesirable content from our minds forever.
Stage 3: Having observed the lower mind, we are now in a position to explore the subconscious realms. It is here that real meditation begins. Our limitless storehouse of energy and knowledge starts manifesting itself.
Stage 4: Self realization: As these stages are transcended, supreme bliss is attained.
Mantra Meditation
Mantra, literally meaning 'revealed sound', means a sound or combination of sounds which develop spontaneously. In mantra meditation, specific sounds are repeated (japa) to achieve a meditative state
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.
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.
Understanding the Power of Mantras
Every part of matter - from the tiniest DNA strand in us to the largest of continents - is in a state of constant vibration resulting in the emission of subtle sounds.
The great teachers of ancient times had the power to listen to the subtlest of these sounds. They discovered that specific sounds energized specific portions of the brain thereby awakening extraordinary powers (Siddhis). They used these sounds to form sacred words that are called Mantras.
Mantras have a profound impact upon us due to two reasons:
- The vibration effect of the sound; and
- The effect of the collective emotional energy behind that word due to constant repetition over time.
Benefits of Mantras
Mantras act upon our bodies by reprogramming the vibrations of the cells that have somehow gone askew. They restore the pattern of sounds at the heart of each and every cell, thus pushing the cells toward harmonious health.
Mantras affect not only our physical body but also our subtle body - our emotions, intellect and soul. They positively affect our aura - the energy shields surrounding our body.
Energy of a Mantra
We hear any word and have an emotional reaction to it. This is because we are conditioned by our experiences connected to that word and the collective emotions that people have towards that word.
As you repeat mantra’s you will invariably encounter wandering thoughts even as you repeat the Mantra mechanically. In such a case, gently refocus without getting agitated. The beauty of a Mantra is that even a mechanical repetition exposes you to the benefits of the sacred sounds.
These sounds form the heart of Mantras and deeply influence the energy alignment within us.
There are various Mantras and Japa mala beads (These are beads you count as you repeat the mantra) that you can use to make your meditative journey relatively smooth.
The act of turning the beads while recitation of the mantra is extremely effective in keeping you in the present. Equally important is that it keeps you 'grounded' as you advance in meditation and helps you continually gain from the material properties of the beads.
Repetition of a Mantra is a powerful way of keeping us in the Present and stilling our "monkey mind", which is forever jumping uncontrollably from one thought to another.
The moment we inculcate the practice of being "intensely" present - with neither any 'baggage' of the subconscious past nor the remotest anxiety of the future - we, then, automatically experience great peace, profound silence and supreme joy!
This, in fact, is the process and goal of meditation and using mantras is a very effective way to achieve it!
In conclusion, Mantras are one of the ways to experience supreme bliss and freedom from the bondage of the uncontrolled mind.
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 provides 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.
Why use the Mala beads?
Meditation can be quite a tricky practice because the mind is like a naughty child. By its very nature, the mind tends to wander off during the meditation practice. If ones energy is low at the time of meditation, falling asleep can result. If the energy is too high, fantasy and distraction become the barriers. At such times, the mala provides the much needed anchor.
The mala beads are moved in rhythm with the breath and the mantra, so that both-sleep as well as excessive mental distraction-are prevented by this action upon the beads.
For wearing: A personal mala is a wonderful accessory to meditation, which when used regularly with a personal mantra, absorbs the vibrations of the practice. It becomes like a close friend or a comfortable piece of clothing!
How to Use?
The mala is traditionally held in the right hand and used in two ways -
In one method, the mala is hanging between the thumb and the ring (third) finger. The middle (second) finger is used to rotate the mala by one bead towards oneself with each repetition of the mantra.
In the other method, the mala is hanging on the middle finger, with the thumb used to rotate the mala just as explained - one bead at a time.
Either way, the index finger is never used to touch the mala.
The mala may coil on the floor with the hand resting on the right knee or used with the hand concealed in the Mala Bag.
The practice begins at the summit bead (sumeru) and continues around the loop until the summit is reached again. The summit bead is never passed over. So if you plan to do more than 1 round, the mala is turned around to proceed again in the reverse direction.
Whenever the mala is taken up, it automatically conditions the mind to the meditative state. The mala that you use for Mantra Japa meditation should not be exhibited and is best kept privately in a special Mala Bag.
The So Ham Matra
'So Ham' is the mantra of the natural breath meaning : "I am That " or "I am the breath".
In So Ham, the whispering breath sound is synchronized with the Mantra, in such a way that during inhalation, the sound resonates like 'So' and while exhaling it resonates as 'Ham'.
Synchronizing thus, has the effect of watching your breath with the Mantra
The mental repetition of this mantra, along with the sound and awareness of breath in the frontal passage. helps to focus the practitioner's awareness internally. The higher mind (the consciousness) remains a passive witness to the awakenings of the mental impressions which arise through meditation practice.
Benefits:
Helps awaken the Anahata Chakra. Helps in balancing the emotions, resolution of past traumas, improves emotional detachment, also an excellent post-natal and pre-natal meditation technique to develop bonding with your baby.
Ajapa Japa
The constant repetition of Mantra is called Japa. Japa becomes Ajapa (spontaneous) japa when the repetition occurs automatically without effort.
Ajapa Japa is very powerful in that it can take a practitioner from the elementary stages to the most advanced meditation.
Any mantra can be used for Ajapa Japa, although So-Ham is the most common as it is synchronized with the breath.
During inhalation feel the energy rise upwards from the navel to the throat. During exhalation feel the energy descend from the throat to the navel.
Benefits:
Helps remove blocked impressions from the deeper layers of the mind; develops clarity of perception, wisdom; reveals the understanding of the functions of mental consciousness.
Steady gaze (Trataka):
Trataka ( to gaze steadily) has been followed by most religious systems including Christianity and Sufism. In Trataka, a steady gaze is performed on an object. While, it strictly comes under the category of a yoga cleansing technique, effective trataka practice takes one to the shores of meditation.
Trataka means steady gazing. It is a very simple and beautiful Meditation Technique.
Method:
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 practise. Relax your breath, let it lengthen and 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.
Trataka on a candle flame is best practised with a trataka stand.
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.
Chakra Meditation:
Chakras means "wheel" and represent the major nerve plexi which branch off the spinal cord to serve the major organs of the body. Chakras represent a different level of energy manifestation and consciousness development. There are 7 Chakras
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.
Method
1) It can be done sitting, or lying.
2) Close your eyes, adjust your body, clothing.
3) Let the breath relax, slow and deepen, but do not control it.
4) After a few minutes of settling in, commence Ujjayi pranayam, and carry on for some time
5) 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.
6) 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.
7) Just before finishing let go of breath sound, then names. And chant mantra' 'Om' 3 times.
Precautions
1) Awakening of Chakra can have its side effects. Excessive mental energy can be a problem with those who do not have abundant physical activity.
2) Never meditate on one Chakra without qualified guidance. It can lead to an imbalance and cause personality problems.
Vipassana
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 Meditation
Plug the ears with the thumbs and concentrate on the internal body sounds. At first the sounds will be faint and will progressively become louder.
Benefits
By listening to this sound mind becomes internally focused. Very beneficial meditative object.
Summary
These are just a few popular and well supported Methods of Meditation. It is always recommending to find a teacher as they may be able to access the best method that suits your Character
References:
Information for this article was sourced from Health and Yoga.com and many other resources
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