MEDITATION

INTRODUCTION
Definitions:
Meditation is a practice in which an individual uses a technique – such
as mindfulness, or focusing the mind on a particular object, thought, or
activity – to train attention and awareness, and achieve a mentally clear
and emotionally calm and stable state.
Uninterrupted flow of the mind towards the object choosen for is
known as Meditation.
The act of giving your attention to only one thing, either as a religious
activity or as a way of becoming calm and relaxed” is known as
meditation.
Meditation is not the absence of thought, but the act of focusing. The
driving principle behind meditation is to focus on one thing, but
thoughts inevitably come. The key is to meditation is to release the
thoughts as they come, thereby achieving a better state of relaxation
and calming your mind, body, and spirit.
Techniques according to gheranda Samhita
1.Sthula Dhyna - Gross bodies such as vehicle of intended diety are
meditated upon known as Sthula Dhyana.
2.Jyoti Dhyana – Meditating upon the light or Light of the heart.
3.Sukshma Dhyana – Meditating upon the subtle things.
Other Meditational techniques
1. Transcedental meditation
2. Vipasana meditation
3. Preksha meditation
4. Mantra meditation.
5. Chakra meditation.
6. Zen meditation.
Active Meditation
active meditation is where you engage a physical move that enables you
to focus your mind and become more aware of yourself and your
surroundings.
Active mediation is when the person performing the activity has an
additional awareness of their surroundings.
Active meditation involves a physical action that encompasses your daily
routines and helps you become more aware of your surroundings.
Practising passive meditation regularly with enthusiasm, takes one
spontaneously into active meditation over time. As the mind learns to
dive deeper into its own depths it relaxes.
Examples for Active Meditation
1.Walking meditation - take a deep breath and slowly place your foot on
the ground. As you exhale, bring awareness as you take the next step.
Continue to do so. As your mind wanders, bring your focus back to each
step and breath.
2. Gardening -Toiling the soil with your hands reconnects you to the earth
and helps to feel grounded. You can integrate meditation practice into
gardening by practicing mindfulness.
As you garden, notice the sensations of the earth in your hands, the sun
on your skin, and the aromas of the outdoors. Stay in the present
moment, observing the movements as you connect with nature and the
source of life
3. Coloring Mandalas -Mandalas, meaning “circle” in Sanskrit, refer to
spiritual geometric symbols said to represent the universe.
The coloring or drawing of mandalas while meditating helps connect to
the infinite, the world that extends beyond and within our bodies and
minds.
Passive Meditation
Passive meditation involves concentrating on a specific topic or activity.
passive meditation focuses on self-awareness through nothing in particular.
Passive meditation can take many forms, but the simplest and most
common type is concentrating on one topic or idea without doing anything
at all.
passive meditation, it is best to sit in a relaxed, comfortable posture, where
the spine can be held straight without discomfort, following a given
technique.
This often involves training the mind to focus on a single object, for
example the breath or a sound. When the mind is sufficiently trained, it
becomes still and flows towards the chosen object spontaneously. This is
when meditation starts.
 Examples for Passive Meditation According to Osho
1. Watching the Breath
Breath-watching is a method that can be done anywhere, at any time, even if you
have only a few minutes available. You can simply watch the rise and fall of your chest
or belly as the breath comes in and goes out, or try this version….
Step 1: Watch the In Breath
Close your eyes and start watching your breath. First, the inhalation, from where it
enters your nostrils, right down into your lungs.
Step 2: Watch the Gap That Follows
At the end of the inhalation there is gap, before the exhalation starts. It is of immense
value. Watch that gap.
Step 3: Watch the Out Breath
Now watch the exhalation.
Step 4: Watch the Gap That Follows
At the end of the exhalation there is a second gap: watch that gap. Do
these four steps for two to three times – just watching the breathing
cycle, not changing it in anyway, just watching the natural rhythm.
Step 5: Counting In Breaths
Now start counting: Inhalation – count 1 (don’t count the exhalation),
inhalation – 2, and so on, up to 10. Then count from 10 back to 1.
Sometimes you may forget to watch the breath or you may count
beyond 10. Then start again, at 1.
 2. Four Levels of Relaxing
This particular method is useful for those time when you are sick
because it helps build a loving connection, to create a rapport between
yourself and your bodymind. Then you can take an active part in your
own healing process.
Step 1: The Body
With closed eyes, go inside the body from the toe to the head,
searching for any place where there is a tension.
And then talk to that part as you talk to a friend; let there be a dialogue
between you and your body. Tell it to relax, and tell it, ‘There is nothing
to fear. Don´t be afraid. I am here to take care; you can relax.’ Slowly
slowly, you will learn the knack of it. Then the body becomes relaxed.”
Step 2: The Mind
Then take another step, a little deeper; tell the mind to relax. And if the
body listens, the mind also listens.
Step 3: The Heart
When the mind is relaxed, then start relaxing your heart, the world of
your feelings, emotions, which is even more complex, more subtle.
Step 4: Being
Now you can go to the innermost core of your being, which is beyond
body, mind and heart: the very center of your existence.
1.Saguna meditation
The word saguna comes from the Sanskrit meaning “with attributes,”
“with particular properties” or “having qualities.”
It is a form of the deep reflective practice in which the yogi
concentrates on something perceptible.
A common focus in saguna meditation during yoga practice is on the
breath, but the focus could also be on a mantra that has significance, a
sound, a point of light, or an image such as a mandala.
In this sense, the focal point is referred to as drishti. In Yoga, saguna
meditation often focuses on a deity, particularly the devotee's personal
deity, or ishta devata.
Types of saguna meditation are:
Trataka, a technique referred to as steady eye gazing that utilizes both
visualization and concentration.
Japa, which utilizes mantras, repeated silently or aloud, to calm and
focus the mind.
Nirguna meditation
Nirguna is a Sanskrit word that means “without attributes.”
In this type of meditation, the yogi may focus on the primordial cosmic
sound vibration of Om (or Aum), Brahman, consciousness, truth,
eternity or similar abstract ideasIt focuses on abstract, esoteric
concepts.
It is the opposite of saguna meditation, which focuses on something
concrete, such as a sound, an image or even the breath.
In nirguna meditation, the yogi becomes one with the focus on
meditation, whereas in saguna meditation, the yogi and the object of
focus are separate.
When practicing nirguna meditation, the yogi clears the mind of all
thoughts that give shape to the concept that is the focus of meditation. It
must remain formless and without attributes.
Nirguna mantras include: Aham Brahma Asmi (I am Brahman), Soham (I
am what I am), and Tat Twam Asi (That thou art).
BENEFITS OF MEDITATION
Maintain high energy & alertness throughout the day.
Improve communication & interpersonal relationships.
Enhance mental clarity, emotional balance & productivity.
It reduces the stress,anxiety.
Promotes emotional health.
It reduces age related memory loss.
It can generate kindness.
It helps to overcome from bad addictions.
Improves sleep quality.
It can decrease blood pressure.
Helps in Healing and managing pain
Benefits your overall health
Improves relationships
Teaches you to let go and be firm