Meditation PracticeBy    ~Gurudevi Ma,

Satguru Shri Mahashaktiananda

About Meditation

Meditation is a perfect way to relax and help us to relieve stress. Most people live in a busy world and do get stressed at times. This makes people feel tired and have a much lower energy level. Stress leads to health problems.

Meditation is the art of being relaxed and alert. Meditation is a state when the body is deeply relaxed and the mind is calm, alert and focused on the inner Self which brings great peace. The mind relaxes when the breathing slows down and our thoughts then slow down also. Meditating begins with concentration on the breathing with the sensation of the moment and the stillness inside of us. As the body becomes more relaxed, the mind becomes more still and we experience inner peace, spiritual inspiration, and a feeling of being re-charged with Prana energy (life force).

There is a difference between relaxation and meditation. During relaxation, the mind continues to wander. The mind may drift between feeling sleepy and having various thoughts. The mind can only think about one thing at a very moment in time. Practice replacing a thought with another thought to learn how to control the mind. Starting to meditate may feel like you are only half-awake, and you may even fall asleep. Or, your mind might race from one thought to another, unable to calm down. This is not meditating. The mind is out of control even if the thoughts are pleasant ones. Meditation is the experience of the inner cave of silence where the soul communes with God/Goddess.

Meditation is beyond the level of concentration. To practice meditation is to fine-tune yourself like you would a musical instrument. Over time, with practice, you will be able to relax and be mentally alert. Focusing the mind on the breathing is the very beginning instruction for meditation.

Technique

Concentration is the first step to learn how to meditate and learn how to relax. First, find a comfortable position to sit in; either in a chair or on the floor. Either way, the spine should be

straight and not leaning on the back of the chair. It helps to relax if you tense your fists or leg muscles for a moment and then relax them. It helps to rub your neck muscles and move your shoulders in circles to remove tension. Then inhale deeply and exhale with two forced outbreaths saying "ha-ha". Inhale and exhale this way five times and then just let the breath flow in and out naturally. Relax and sit still with the eyes closed. Inwardly concentrate on the point between the eyebrows and just above them. This is the place that is called the spiritual 3rd eye. Practice sitting still for longer periods of time. Start with 15 minutes.

Listening to soft music may help you to relax. Choose something to think about that is uplifting; such as a beautiful place you remember having been before in your life where you felt peaceful. Try to bring back the memory of this place and inwardly see it in your mind's out-picturing of it. Or you may keep the eyes open and at a candle flame, flowers on an altar or table, or a picture of your favorite spiritual master.

When the mind wanders, just let the thought fall away and replace it with the thought of what you are trying to concentrate on. This will take some practice, and then you will begin to enter into the experience of meditation where the mind has become still and you will feel the peace and bliss of your soul communing with God/Goddess.

Meditation techniques are for training the mind to keep it from wandering. For the beginner, Shaktiananda Yoga teaches meditation techniques such as Pranayama (breathing techniques) and Trāṭaka; the practice of gazing at some external object such as a candle flame. These practices develop concentration, strengthening the eyes, and stimulating the Ajňā Chakra (3rd eye).

Beginner Technique

To begin meditation, the attention should be fixed on a symbol or yantra, such as the Om symbol, a black dot, or the image of a spiritual master. Begin to stare at it, and pay attention to each thought and feeling as it arises. Then let the thoughts go, so that the mind is completely absorbed in the symbol. This beginning practice will continue for a while. The eyes may begin to water or feel like closing. The eyes may be closed and the mind will feel relaxed. For a while, the mind's eye will see what the eyes were looking at.

Next, the practice of meditation involves staring at a candle flame. After a while, close the eyes and inwardly see the candle flame in the mind's eye. At first, the after-image will look real. The benefit of this exercise is in developing better concentration. Trāṭaka is a technique which Sādhakas or Yogis use to open psychic powers. Tratak on one's own mirror image is considered to be extremely powerful. Tratak on the sun is also very helpful when it is coming up or setting; as long as one does not stare directly into the sun when it is too bright or in the sky above. It is best to have a Guru's assistance, because it may be dangerous to try these.

Through the control of the restless movement of the eyes, the restlessness of mind also slows down. The practice of Pranayama (breathing exercises) with Trāṭaka improves the ability to concentrate. Practiced together, the power of memory increases and the mind experiences a

deeper state of awareness, attention and focus on God/Goddess. The technique Trāṭaka acts on the centers olfactive and optical, stimulates the nervous system and the pineal gland.

Guided Meditation

Meditation may be practiced while walking, practing the Asanas (postures), in a temple, in the space in one's own home, in a beautiful garden, or by the side of a river. It can be practiced while in an airplane, riding in a vehicle, cruising on a boat, or virtually anywhere. An advanced Yogi is able to meditate even on a busy street corner surrounded by noise.

Having an altar in your place of meditation can be of help. Lighting the altar candle and offering incense can have the effect of quieting in the midst of a busy day and allow for focusing the mind before meditating. The pictures of masters on the altar are focuses of their energy and presence. They are a reminder of the stillness found within meditation.

Begin by lighting a candle. Sit down on the floor, if possible, about three or four feet away from the candle. The flame should be at the level of the eyes so that it can be seen straight without being uncomfortable. Begin with slow and deep breathing, in and out naturally. Keep a steady gaze at the flame. Keep the spine erect. Keep your gaze fixed at the flame without being distracted with the outer disturbances or thoughts. As thoughts arise, simply ignore them and just let them fall away as you concentrate on your breath coming in and out. Continue to gaze at the candle.

Let your mind imagine that you are the breath and the flame. Imagine that the flame is expanding in every direction and entering your body through your eyes and illuminating your inner being. You will feel like closing the eyes. Begin to imagine this same flame with closed eyes as you were seeing it with open eyes. If you are able to practice tratak without blinking your eyes, it will be easy for you to see the flame with closed eyes.

The practice of meditation is ancient. Yogic techniques teach concentration on the breathing through Pranayama and the energy centers known as Chakras. Deep meditation is experienced by the Yogi with the concentration on the 3rd eye; the Ajna Chakra.

Yogis also chant mantras or devotional bhajans to focus the mind on God. The chanting of Om will bring inner peace. Inner awakening will unfold as you practice meditation. Yoga means union with God and is a practice of devotion to God. Yoga practice is not a religion or dogma. Yoga is the practice of union with God which brings Self-realization and enlightenment.

The more advanced Yogic meditation techniques; such as Shakti Kriya Yoga; are learned directly from a personal Guru; spiritual teacher. The Sanskrit word Guru meaning: Gu means light and Ru means changing darkness into light. The Guru is a reflection of your own inner real self. Through the connection with your inner Guru you discover that: G-U-R-U - Gee You Are You!

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