Meditation Practices
On Tuesday evenings during December and January these practices were done together in the meditation sessions at Shanti Sadan.
(The practices that were done from 15 - 29 November are here.)
Meditation is one part of a wider spiritual enquiry. If possible, please take a little time to read some of the information on this site about the teaching that there is a deep underlying unity in all beings, for example as described in this article in the key yoga teachings section. This unity is not just a comforting idea, it is the reality discovered by the sages. Meditation is a natural process by which we pass from distraction and confusion to what is real and abiding within ourselves and all around.
If we really want to try meditation, it is a good idea to choose a time, place and posture for our meditation and to abide by that choice for a number of days. Here are a few more guidelines on time, place and posture for meditation.Here are the practices that are being done during these weeks. If you have any questions you are welcome to contact us about them.
1. Inner preparation
Meditation is an approach to the supreme reality, so before we undertake it we need to adjust ourselves. For a moment we pause to acknowledge that beyond our individual mind and will lies an infinitely greater reality. We do it like this:
Approach the meditation with reverence and calmness. Feel that you are in the presence of the divine, within and without you. Mentally bow to that invisible power. [Do this for about one minute.]
2. Breathing practice
Sit in relaxation, in the meditation posture. Think of the navel and place, in your imagination, the word OM there. For a few minutes just think of OM on the navel, then breathe slowly up and down rhythmically for fully five minutes, concentrating the attention the whole time on OM on the navel. (You can read more about OM in this article. For the purpose of this exercise the important thing is not to think much but to keep the attention on the breath and OM.)
3. Conscious Thinking
Give free scope to your mind to think, but whatever idea the mind brings before you, say: "It is an illusion. I do not want it." As you sit quiet, the seeds of thought, sown by you, and which have passed into the unconscious, begin to appear in your mind, according to the law of association. When they appear, reject them by this method. When the first thought comes before you, say: "It is illusory." When the next thought comes, perhaps a remembrance of something you have seen, say: "It is illusory." When the next thought comes, perhaps the desire to be famous, say: "This is all illusory, this too is all illusion." After about ten minutes you will begin to think consciously. If this practice is done for twenty-one days, you will notice a great change, and your thinking will become constructive.
4. Meditation
OM
MY MIND RESTS IN CONTEMPLATION
OF THE EVER-SHINING LIGHT IN MY SOUL.
THAT LIGHT AM I
OM
Repeat the text a few times until the meaning is grasped, then focus the attention steadily on that. If it helps, focus on one part, or a single word, from the text. If the mind wanders off, just gently bring it back. [Do this for at least 10 minutes.]
5. Closing offering
Extend thoughts of unconditional goodwill to all.
It is traditional to close the time of meditation in this way. It is most helpful, on all levels. Even if we are in serious disagreement with someone, we ultimately wish the best for everyone. So here we offer thoughts of good-will to all, without exception. [About one minute.]
If you have any questions about these meditation practices you are welcome to send us an email.
You may find helpful the book by Hari Prasad Shastri on Meditation - Its Theory and Practice in the on-line bookstore.
If you are practicing meditation and would like to read more on how to extend the essence of the meditations into daily life, you may enjoy this book on the mind and spiritual Yoga.
On timing, place and posture for meditation
The idea is that these practices can be taken up and done regularly, and meditation starts to become a part of our life. The full benefits of meditation can only be realized if we do it regularly. Dr Shastri sometimes said to people enquiring into Yoga that they could try the practices for a certain time, say 40 days, and then decide if they wish to continue with them. In this there is nothing to lose and everything to gain. But if we start out with the idea that we will do meditation if and when we are in the mood, then there will definitely be times when we are not in the mood, the old mental patterns will remain in control, and we will not really have tried meditation at all, we will have just reinforced our preconceptions about it.
So that is the first suggestion that is made to those who would sincerely like to try meditation: decide to do it for a certain length of time. Next, choose a time of day and a place for the meditation. First thing in the morning is the ideal moment, last thing at night and noon are other possible times. Decide also how long you will do it each day and do not allow the mind to cut short the meditation because it thinks it is not going well. The place should be clean and quiet, and it is helpful to create a special space somehow, perhaps with icons or candles. The main thing is to create a regular rhythm in time and place, and sustain it for the chosen duration.
Also significant is the posture for meditation. It is said that the floor is better than a chair because one day we might find ourselves without chairs, but the absence of a floor is very unlikely. That said, a firm chair is perfectly acceptable; the main thing is that the body should be upright and self-supporting, and most important, that we should be able to forget the body for the period of meditation. It is not helpful to try to meditate in bed or an armchair.