धारण ध्यान समािधDhāra a Dhyāna Samādhiṇ

स्वािम िववेकानन्द योग अनुसन्धान सम्स्थानSvāmi Vivekānanda Yoga Anusandhāna

Samsthāna

Mind

According to modern science

Functioning of the brain

Mind

According to Yoga and spiritual lore

• Conglomeration of thoughts• Bundle of thoughts• Mind can exist with or without you• व्यक्त Vyakta अव्यक्त Avyakta• Manifested or may not be manifested

Facets of mind

• िचित्ता Cittā: Memory

• अहकंार Aha kāra: Egoṁ

• बुि Bद Buddi: Intellect

• मनस् Manas: Emotion

Nature of mind

Multiple subjects multiple thoughts

• चिञ्चल cañcala• Wandering

Effects:• Lot of energy wastage• Lot of tiredness

एकाग्रत Ekāgrata

Single subject multiple thoughts

• Concentration• Stream of connected thoughts

Effects:• Less energy wastage• Less tiredness

धारण Dhāra aṇSingle subject single thought

• Focusing• Less energy expenditure• Less tiredness

दशे बन्ध िचित्तस्य धारणDeśa bandha cittasya dhāra aṇ

Binding the mind to a particular place

ध्यान Dhyāna

What is Dhyāna?

Single subject single thought

• Defocusing• Effortless धारण Dhāra a is ṇ ध्यान Dhyāna

ध्यान Dhyāna

तत्र प्रत्ययैकतानता ध्यानम्Tatra pratyayaikatānatā dhyānam

Uninterrupted flow of thought

Features of Dhyāna• Wakefulness, Awareness, Expansiveness• Slowness, Effortlessness

ध्यान Dhyāna

• Dhyāna or Meditation is a trifold process • ित्रपुिट Tripu iṭ• Three things are necessary• तैलधारा वत् Tailadhārā vat

Meditator Object

Process

समािध Samādhi

What is Samādhi?

सम्यक् अधीयते इतित समािधSamyak adhīyate iti samādhi

Becoming one with the seen

समािध SamādhiSamādhi is ित्रपुिटभङ्ग Tripu ibha gaṭ ṅ

• Increased knowledge about the object• JUMP: to higher level of consciousness

Meditator Object

Process

X

तदवेाथर्थ मात्र िनभार्थसं स्वरुप शून्यिमव समािधः

Tadevārtha mātra nirbhāsa svarupa ṁśūnyamiva samādhi ḥ

The object alone shines, our own reality vanishes

समािध Samādhi

संयम Sa yamaṁ

त्रयमकेत्र संयमः

Trayamekatra sa yamaṁ ḥ

The three happening one after the other is sa yamaṁ

धारण Dhāra a ṇ ध्यान Dhyāna समािध Samādhi

Design of Meditation

Prayer:

शनैः शनःै उपरमेत्। बधु्या धृतित गृतहीतय।आत्म ससं्थं मनः कृत त्व। न ि Bकिञ्चदिप िचिन्तयेत्॥

Śanai śanai uparamet budhyā dh ti g hītayaḥ ḥ ṛ ṛĀtma sa stha mana k tva na kiñcidapi cintayetṁ ṁ ḥ ṛ

Slowly and slowly bring the mind to tranquilityIntelligently perform all your action,Freeze the mind to self / god, do not think of anything

Preparation

• कपालभाित Kapālabhāti

• िवभागीय प्रणायाम Vibhāgīya pra āyāmaṇ– Abdominal breathing– Thoracic breathing– Clavicular breathing– Full yogic breathing

Preparation

कपालभाितKapālabhāti:

* Forceful exhalation, passive inhalation* 1 time, 120 rounds/min (rpm)

Slow Normal Fast

< 5 rpm 15 to 20 rpm > 25 rpm

Prā āyāmaṇ Normal breathing

Kriya

िवभागीय प्राणायामVibhāgīya Prā āyāma ṇSectional breathing:

* Abdominal breathing - अधम शास Adhama śvāsa- िचिन्मुद cinmudra

* Thoracic breathing - मध्यम शास Madhyama śvāsa – िचिन्मयमुद cinmayamudra

* Clavicular breathing - आध्य शास Ādhya śvāsa – आि Bदमुद Ādimudra

* Full yogic breathing - पूणर्थ शास Pūr a śvāsa – ṇ बहमुद Brahmamudra

Preparation

• नािडि शुि Bद प्रणायाम Nā i śuddi pra āyāmaḍ ṇ

• Cooling pra āyāmaṇ– शीतिल Śītali– शीत्कारी Śītkārī– सदन्त Sadanta

• Laya pra āyāmaṇ– भ्रमरी Bhramarī

नािडि शुि Bद प्राणायमNā i śuddi Prā āyamaḍ ṇ

* Inhale through left nostril, exhale through right nostril. * Inhale through right nostril, exhale through left nostril.

Benefits:* One universal practice without contra-indications* Promotes balance between Sympathetic and Parasympathetic nervous system* Reduction in anxiety and stress level

Benefits:* One universal practice without contra-indications* Promotes balance between Sympathetic and Parasympathetic nervous system* Reduction in anxiety and stress level

शीतली प्राणायमŚītalī Prā āyamaṇ

* Inhale through the tongue, exhale slowly through the nose.* Feel the jet of cool air

* An overall cooling effect is observed

* Expansion from pointed to linear awareness

शीत्कारी प्राणायमŚītkārī Prā āyamaṇ

* Inhale through mouth, exhale through nose.

* As the air moves through the tongue and mouth, it creates a cooling effect on the inner surfaces of the mouth.

* Expansion from linear to surface awareness

सदन्त प्राणायमSadanta Prā āyamaṇ

* Inhale through the crevices of the teeth, exhale through nose.

Benefits of all three cooling Prā āyama practicesṇ

* Helpful in relaxing the muscles, smoothening the nervous system* Allergies due to cold can be effectively overcome* Spiritual growth by expansion of awareness

भ्रामरी प्राणायमBhrāmarī Prā āyamaṇ

* Inhale fully, while exhaling produce the humming sound of a female bee. (Singgggg...)* Key is to produce resonance * Sound frequency = Natural frequency of the body

Benefits:* Helps to move from surface to 3D awareness* Calms down the mind (Mano vega)* Restlessness can be reduced

Types of meditation

• Form / रुप / Rupa meditation• Sound / नाम / Nāma meditation

How to do Rupa meditation?

Rupa meditation

• Single object multiple thoughts• एकाग्रता Ekāgratā Single object single thought• धारण Dhāra a Focusingṇ• Effortless Dhāra a ṇ ध्यान Dhyāna• Forget yourself, only ॐ कार om kāra shines• Then you reach समिध Samadhi• Silence

How to do Nama meditation?

Nama meditation

• Choice of sound should result in calmness• Start chanting the nama ॐ ॐ ॐ ॐ ॐ ॐ ॐ • Continuous chanting of mantra जप Japa• Give some gap and slow down• ॐ ---------- ॐ ---------- ॐ• ॐ -------------------- ॐ -------------------- ॐ• Forget about ॐ कार om kāra अजप Ajapa• -------------------------- silence ----------------------

Relaxation

Silence शािन्त मन्त्र Śānti mantra

सवे भवन्तु सुिखिनःसवे सन्तु िनरामयःसवे भदािण पश्यन्तुमा किश्चित् दःुखिभाग् भवेत्ॐ शािन्तः शािन्तः शािन्तः॥

Sarve bhavantu sukhinaḥSarve santu nirāmayaḥSarve bhadrā i paśyantuṇMā kaścit du khabhāg bhavetḥOm śānti śānti śāntiḥ ḥ ḥ

Different types of meditation

• OM meditation• Cyclic meditation• Transcendal meditation• Vipashyana meditation