The MOST important thing to remember is that meditation is NOT some secret, exotic or esoteric knowledge/ technique … one does not have to go to the Himalayas or to California to learn it. It is also useful to know that the meditative state (or trance) signifies a specific level of neuro-cereberal activity. It is called the “alpha” state, and it has been established by western research that the alpha stage is deeply relaxing. Every day when we sleep, we pass through this alpha state involuntarily. In meditation we try and achieve this pro-actively. The normal wakeful state is called the “beta stage”.
The practice of meditation is a series of ordered steps to bring the mind to the alpha state. Electronic devices are available (search the internet and you will find dozens) which can (or at least claim to) produce the same effect, ie, put the mind in an alpha state. Sometimes these products are advertised as bio-feedback products.
Pre-requisites
· At least 2 to 3 hours after waking up. The purpose of meditation is to refresh the mind. The mind should be at least a little tired. It won’t work if the mind is already fresh. · If you walk/exercise in the mornings, meditate AFTER the walk. Similarly Pranayama should be practiced BEFORE meditation. The correct sequence is physical exercise, breathing exercise/ pranyayama and then meditation, ie from the physical to the spiritual.
· Other good times: Just before lunch, in the evening after the work-day is over. · At least an hour after a meal, or on an empty stomach. Tea/ coffee allowed. The setting · In a quiet, darkened room.
· No mobile/ landline phones please.
· Free of mosquitoes and insects.
· Make sure you are not disturbed for 30 minutes. Be dead to the world.
· Loose, comfortable clothing.
*.Sit on the floor on a mat or durrie/ blanket, legs stretched out, small of the back supported against a wall. Hands folded and on your lap. Palms open, right palm over the left. · Head held up, relaxed.
· If its hot/ warm, use the fan or AC. · Don’t have/ schedule an “appointment” or an activity at the end of the session… you will keep thinking of the deadline.
· A typical session should not be more than 30 minutes. But there is no need to use an alarm clock.
The Steps
1. Sit in a quiet darkened room, on the floor as mentioned above. Become as comfortable as possible, so that you don’t have to fidget later.
2. Close eyes and let the mind become calm. Let the breathing be natural. Do not deep breathe. Don’t actively think of anything but DO NOT suppress any thoughts that come..just let them flow.
3. Observe the thoughts themselves in a detached way. Thoughts connected and un-connected will flow through the mind. After a few minutes (upto 10 minutes in the beginning), the thoughts will automatically cease. If some train of thought goes for a long time, repeat your favourite mantra and detach yourself from that thought.( See “Some Aids” below).
4. Sometimes you will realize that you are chasing some particular thought too long. Just do nothing. The mere realization is enough. You will automatically change from chasing to observing.
5. After a few minutes breathing will become very shallow, shoulders will droop and so too the head/ neck.
6. If you feel you are drifting off to sleep, repeat to yourself “aummm..” or any other mantra (I use the English word “One” sometimes) lift your head up, square the shoulders, and get back to business. 7. If nothing happens after 30 minutes of trying, don’t worry. It will happen in the next attempt or in the next few attempts. Don’t tell yourself ‘I must meditate” Some aids: · Count backwards.. Start at 100… when you reach zero.. start all over again. All through this thoughts may continue.. just observe. Counting back engages the mind and thus keeps other thoughts away. · Music: A number of cassettes are available, and they work. I have tried Ganga Chants (Times music), Sacred Chants of the Buddha (Times Music). Any soft flowing music. Volume not too loud. Preferably with ear-phones. · Observe your breath.. See how it comes out of the nostrils when you exhale, how you inhale. The purpose of all these “aids” is to stop the mind from chasing thoughts. In other systems people think of a flame, concentrate on the fore-head, chant a mantra. All of them are good also and effective methods.
How do you know you are there? One or more of the following experiences · Numbness in arms and hands, palms, sole of the feet, back of upper-arms. · Numbness in cheeks · The mind “floats”, zings. · There is a sensation that the body is floating upwards. Sometimes that the body is sinking. · You are only vaguely aware of the room and surroundings. This is the meditative trance. Each “trance” may last up to five minutes. Then you are back to normal and become aware of the room / surroundings. If you keep still and follow the “observing thoughts” scheme, you get back into a trance. For beginners three such trances may be the maximum. After a time, you will be very alert and you will instinctively know that the session is over. Keep still, eyes closed. Gradually increase the depth of breathing. Lift the head up. Move arms / shoulders and rub them to restore circulation. Rub your face with palms and slowly open eyes.
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