Meditation Process

© 2002 Sant Shri Asaramji Ashram

(Forwarded by:  K.Raghu)

Email:Email: K.Raghu@microinks.com

Introduction

A state of Meditation is acquired by practice. The tranquility of mind cannot be obtained overnight. It is a gradual process and requires patience with oneself. You are dealing with your own demons. Human mind is the most powerful gift that the Creator has given mankind. We are unable to fully understand & utilize the mental powers given to us, because, our mental powers are distributed into thousands of thoughts that constantly cowd our mind. This decreases our concentration, makes one impatient and many times unable to comprehand a simple situation due to mental fatigue.

Meditation helps us understand mind-body connection and therefore enables us to enhance the well-being of both. Researchers say that our emotions and thoughts can determine our health.  

Types of Meditation 

Transcendental Meditation or Mantra Meditation: When most people hear the word meditation, they often think of transcendental meditation or similar practices used to evoke the relaxation response. In these approaches you focus attention on one thing, usually the sensation of breath leaving and entering your body or a mantra (a special sound or phrase you repeat silently to yourself).

Anything else that comes into your mind during meditation is seen as a distraction to be disregarded. These practices can give rise to very deep states of calmness and stability of attention. They are known as the concentration, or "one-pointed," type of meditation--what Buddhists call shamatha or samadhi practices.

Padhastha (From feet onwards): Meditation on the feet of Hari or spiritual teacher is called Padastha Meditation. Pindastha (From Chakras onwards): Meditation on the presiding deities of chakras or on the form of spiritual teacher is called Pindastha meditation. Rupastha (Meditation on universal form): Meditation done thinking Sun and Moon in the eyes and universal form of God in the heart is called Rupastha Meditation.  

Rupatheeth (Meditation on formless God or ATMAN): Meditation on the formless all pervading Atma is called Rupatheeth Meditation.  

How to Meditate? 

The most essential requirements for meditation are: a calm atmosphere to an extent possible, an object of concentration, a mind that is empty of thought and a comfortable posture. There are various asanas, one can sit in. You can cross your legs(siddhasan or sukhasan) and sit on an aasan(woolen blanket) or you can sit in Padmasana (the lotus posture) . These two asanas are recommended for their ease, it allows a person to sit in this position for longer period of time. Or you may sit on the chair, with legs close to each other. The idea is to be comfortable when you are sitting for meditation, so that your mind is not distracted by the discomfort caused by your posture. Always sit on a blanket.  

If you sit on the ground, sit on the woolen blanket. The body should not come in contact with the ground. The reason for this is when a person starts meditating, the body produces energy. To conserve this energy in the body itself and not to get loose the energy to the earthing in the ground, blanket proves to be a bad conductor of heat. Close the eyes and relax your body. The vertebral column should be straight and you should sit erect. When you close your eyes hundreds of thoughts will crowd your mind. just watch these thoughts, more and more thoughts will flood your mind. Then start vacating your mind of these thoughts. Visualize as if you are sweeping aside all the thoughts and the floor of your mind is clean. Or you can visualize as if you are burning all the thrash, which is reduces to ashes and the ashes is swept away by the winds. Visualize that the floor of your mind is clean. Take a deep breath and start concentrating on your breathing, your inhaling and exhaling. The more you try to empty your thoughts, more thoughts will crowd your mind. Tell yourself that you are going to sit there in this position for as much as time you have decided to meditate and that it can think of all the things it wants to, or just try to concentrate on the breathing and relax.  

After some struggle your mind will start listening to you. It will start relaxing and stop thinking of all the mundane things that had bothered you during the day. Start concentrating on your breathing. If any spiritual teacher has initiated you, then you could breathe your spiritual mantra in and out. You can also breathe in and out the name of the Almighty God. Or you could breathe in the name of Almighty God and count numbers as you breathe out. e.g. When you breathe in say "OM", hold the breathe for a moment and then breathe out and count '1'. Breathe in again "Shanti" or "Peace" and hold breathe, exhale and count "2". Breathe in "Anand" or "Happiness", hold in breathe and then exhale "3"and so on.... This will keep your mind occupied and at the same time you will get rid of your thoughts. At first, meditation is not easy. It is cleansing of your mind, of unlearning of all the emotions that have eaten away your mental strength. But with time, you will be able to increase the counts of breaths. Later on you may not even need to count it.  

You can then read some beautiful holy book and then in the state of awareness, when you are in control of your mind, you can analyse that verse. The highest state of meditaiotn is when you are able to achieve thoughtlessness, meaning that your mind is thoughtless. In this state you will be very relaxed and all your mental powers will be relinquished.  

Each time you meditate, increase the duration of the meditation session and increase the number of times you inhale/exhale. Do this breathing exercise while you are feeling tensed or while relaxing.  

With practice your lungs will strengthen. Your breathing will become deeper and before long you won't have a need to focus on breathing in this manner during your meditation, it will start happening naturally. As you become more accustomed to meditation, the need for focused relaxation exercises will diminish.  

Here are some hints to get you started on meditation:

1. Meditation Room is where you will begin your journey into a new level of relaxation     and awareness. Make sure you are in a quiet room with no distractions.

2. Allow some time for your meditation. You can start with 5 minutes and progress

    to as long as you want to.

3. Try to meditate at the same time and place if possible.

4. Be patient. It is a gradual process of unlearning and freeing yourself of years of

   layers of stress and worry. You are teaching your mind to relax, be patient

   with yourself.

Benefits of Meditation 

A) Physical Benefits:

     i) lower pulse rate

    ii) lower blood pressure

   iii) sense of relaxation-known as the relaxation response or stress relief

   iv) slower breath rate

B) Mental Benefits:

    i) person gets more control over his life by gaining control over his mind and senses.

   ii) Person becomes more aware of his true identity as a spiritual being and not as his

      identification such as his body, job, race, religion etc.

  iii) a person gets more in tune with his true identity and with the oversoul, universal        energy, supreme truth, Lord or whatever term you would like to use.

  iv) inner peacefulness-stress relief

   v) Regular practice of the mantra meditation systematically unfolds one's full

       potential: enlivening the inner intelligence of the body, and developing higher        states of consciousness.

  vi) This experience of the self-referral state enlivens orderliness, dynamism, and

       creativity within the meditator resulting in greater effectiveness and success in

       daily life.

Conclusion 

With time and faith in the commitment to practice frequently, (daily meditating is ideal), during your meditation time you may "leave the moment." A feeling of separation exists where the mind is clear, clean and blank. You will still hear sounds around you, but they will not interfere with your meditation.  

Sometimes you may weep -- you may not even be aware of what is making you weep. It is your own emotions having a voice of their own. Sometimes you may feel a smile across your face -- that is contentment showing itself. Sometimes you may fall asleep and awaken truly refreshed.  

Meditation improves concentration, memory, will power, tolerance and patience. It improves creativity in person. People practicing meditation has good control over their emotions and can judge when to dispense their emotions, instead of being swept away by them.  

They are not perturbed by trivial things and are able to think of solutions to problems with clear minds as they are in control of their emotions.  Hope this information can help you start on the path of meditation, and bring you peace and happiness.