Meditation Techniques From The HinduYoga Tradition and How To Do Them

Mantra Meditation (OM Meditation)Origin & MeaningA mantrais a syllable or word, usually without any particularmeaning,that is repeated for the purpose of focusing your mind. Itisnot an affirmation used to convince yourself of something.

Some meditation teachers insist that both the choice of word, andits correct pronunciation, is very important, due to the vibrationassociated to the sound and meaning, and that for this reason aninitiation into it is essential. Others say that the mantra itself is onlya tool to focus the mind, and the chosen word is completelyirrelevant.

Mantras are used in Hindu traditions, Buddhist traditions (especially Tibetan and Pure LandBuddhism), as wellas inJainism, Sikhism and Daoism (Taoism). Somepeople call mantra meditation om meditation, but that is just one ofthe mantras that can be used.A more devotion oriented practice of mantras is calledjapa, and consists of repeatingsacred sounds (name of God) with love.

How to do it

As most type of meditations, it is usually practiced sitting with spine erect, and eyes closed. The practitioner thenrepeats the mantra in his mind, silently, over and over again during the whole session.

Sometimes this practice is coupled with being aware of the breathing or coordinating with it. In other exercises, themantra is actually whispered very lightly and softly, as an aid to concentration.

BY CHAD FOREMAN (HTTP://THEWAYOFMEDITATION.COM.AU/BLOG/AUTHOR/ADMIN/) / TUESDAY, 05 MAY 2015 / PUBLISHED IN

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As you repeat the mantra, it creates a mental vibration that allows the mind toexperience deeper levels of awareness. As you meditate, the mantra becomesincreasingly abstract and indistinct, until youre finally led into the field of pureconsciousness from which the vibration arose.Repetition of the mantra helps you disconnect from the thoughts filling your mindso that perhaps you may slip into the gap between thoughts. The mantra is a tool tosupport your meditation practice. Mantras can be viewed as ancient power wordswith subtle intentions that help us connect to spirit, the source of everything in theuniverse. (Deepak Chopra)

Here are some of the most well-known mantras from the Hindu tradition:

omso-hamom namah shivayaom mani padme humramayamham

You may practice for a certain period of time, or for a set number of repetitions traditionally 108 or 1008. In thelatter case, beads are typically used for keeping count.

As the practice deepens, you may find that the mantra continues by itself like the humming of the mind. Or themantra may even disappear, and you are left in a state of deep inner peace.Learn more:

Wikipedia article on Mantra (https://en.wikipedia.org/wiki/Mantra)Mantra Yoga and Primal Sound (http://www.amazon.com/Mantra-Primal-Sound-David-Frawley-ebook/dp/B00BY8DZIG/ref=sr_1_1?peasin=B00BY8DZIG&sr=8-1&qid=1421988690&keywords=Mantra%252BYoga%252Band%252BPrimal%252BSound&tag=livanddar-20&ie=UTF8&pebp=1421988692979) (book)Mantras: Words of Power (http://www.amazon.com/Mantras-Words-Swami-Sivananda-Radha-ebook/dp/B004ZH3IHG/ref=sr_1_3?ie=UTF8&qid=1421482414&s=digital-text&keywords=mantra%252Bmeditation&tag=livanddar-20&sr=1-3) (book)

Is it for me?

People usually find that it is easier to focus with a mantra than with the breathing. Because a mantra is a word, andthoughts are usually perceived as words, it can be easier to keep the focus on a mantra rather than on the breathing.It is useful especially when the mind is racing with many thoughts, since it mantra meditation demands constantattention.

Meditating with a mantra can also make it simpler tointegrate your meditative state into your daily life. In whateveractivity you find yourself into, it can be as simple as repeating the mantra in your mind.

Transcendental Meditation (TM)Origin & Meaning

Transcendental Meditation is a specific form of Mantra Meditation introduced by Maharishi Mahesh Yogi(https://en.wikipedia.org/wiki/Maharishi_Mahesh_Yogi) in 1955 in Indiaand the West.In the late 1960s and early1970s, the Maharishi achieved fame as the guru to the Beatles, The Beach Boys and other celebrities(https://en.wikipedia.org/wiki/List_of_people_who_have_learned_Transcendental_Meditation).

It is a widely practiced form of meditation, with over 5million practitioners worldwide, and there isa lot of scientificresearch, sponsored by the organization, demonstrating the benefits of the practice. However, there are also criticsof the Maharishi and his organization.

[Image from NurseTalkSite.com](http://liveanddare.com/wp-content/uploads/2015/01/transcendental-meditation-beatles.jpg)

Transcendental Meditation and The Beatles

How to do it

Transcendental meditation is not taught freely. The only way of learning it is to pay to learn from one of their licensedinstructors. The support given seems to be good, though.

In general, however, it is known that TM involves the use of a mantra and is practiced for 1520 minutes twice perday while sitting with ones eyes closed. The mantra is not unique, and is given to the practitioner based on hisgender and age. They are also not meaningless sounds rather, they are Tantric names of Hindu deities.

This is the official site of the movement:TM site (http://www.tm.org/).

There is another similar technique,calledNatural Stress Relief, which was created in 2003 by a former TM Teacher,and is much cheaper to learn (47 USD instead of 960 USD), and has stripped out some mystical elements of thepractice of TM, such as the initiation (puja) and yogic flying (part of TM-Siddhi). You can learn more about NSR incomparison to TM here (http://www.natural-stress-relief.com/stress/mantra-meditation.htm) andhere(http://www.natural-stress-relief.com/stress/mantra-meditation.htm).

Is it for me?

Personally I dont feel comfortable advising anyone to try Transcendental Meditation anymore. My recent researchhas shown a lot of doubtful practices of scientific research and concealment of the religious nature of themovement. Email me if you want to know more.

If you wish to try something similar, have a look at NSR (above), or Mantra Meditation.

Yoga MeditationsOrigin & Meaning

There is not one type of meditation which is YogicMeditation, so here it is meant the severalmeditation types taught in the yoga tradition. Yoga

means union. Tradition goes as far as 1700 B.C, and has as its highest goal spiritual purification and Self-Knowledge.Classical Yoga divides the practice into rules of conduct (yamas and niyamas), physical postures (asanas), breathingexercises (pranayama), and contemplative practicesof meditation (pratyahara, dharana, dhyana, samadhi).

How to do it

Here are some types of meditation practiced in Yoga. The most commonand universal one is the thirdeyemeditation.

Third Eye Meditation focusing the attention on the spot between the eyebrows(called by some the thirdeye or ajna chakra). The attention is constantly redirected to this point, as a means to silence the mind. By timethe silent gaps between thoughts get wider and deeper. Sometimes this is accompanied by physically looking,with eyes closed, towards that spot.Chakra Meditation the practitioner focuses on one of the seven chakras of the body (centers of energy),typically doing some visualizations and chanting a specific mantra for each chakra (lam, vam, ram, yam, ham,om).Gazing Meditation (Trataka) fixing the gazeon an external object, typically a candle, image or a symbol(yantras). It is done with eyes open, and then with eyes closed, to train both the concentration and visualizationpowers of the mind. After closing the eyes, you should still keep the image of the object in your minds eye.Kundalini Meditation this is a very complex system (http://www.dlshq.org/download/kundalini.htm) ofpractice. The goal is the awakening of the kundalini energy which lies dormant on the base of the spine, thedevelopment of several psychic centers in the body, and, finally, enlightenment. There are several dangersassociated with this practice, andit should not be attempted without the guidance of a qualified yogi.Kriya Yoga is a set of energization, breathing, and meditation exercises taught by Paramahamsa Yogananda.This is more suited for those who have a devotional temperament, and are seeking the spiritual aspects ofmeditation. To learn it, you can apply to receive the Self-Realization lessons, free of charge(http://www.yogananda-srf.org/PY_SRF_Lessons_for_Home_Study.aspx#.VLwgfVOUdbo).Sound Meditation (Nada Yoga) focusing on sound. Starts with meditation on external sounds, such ascalming ambient music (like Native American flute music), whereby the student focuses all his attention on justhearing,as a help to quieten and collect the mind.By timethe practice evolves to hearing the internal sounds ofthe body and mind. The ultimate goal is to hear the Ultimate Sound(para nada), which is a sound withoutvibration, and that manifests as OM.Tantra unlike the popular view in the West, most Tantra practices have nothing to do with ritualized sex (thiswas practiced by a minority of lineages. Tantra is a very rich tradition, with dozens of different contemplativepractices. The textVijnanabhairava Tantra (http://www.shivashakti.com/vijnan.htm), for instance, lists 108

(http://liveanddare.com/wp-content/uploads/2015/01/om.jpg)

OM yogic meditations

meditations, most of them more advanced (already requiring a certain degree of stillness and mind control).Here are some examples from that text:

Merge the mind and the senses in the interior space in the spiritual heart.When one object is perceived, all other objects become empty. Concentrate on that emptiness.Concentrate on the space which occurs between two thoughts.Fix attention on the inside of the skull. Close eyes.Meditate on the occasion of any great delight.Meditate on the feeling of pain.Dwell on the reality which exists between pain and pleasure.Meditate on the void in ones body extending in all directions simultaneously.Concentrate on a bottomless well or as standing in a very high place.Listen to the Anahata [heart chakra] sound.Listen to the sound of a musical instrument as it dies away.Contemplate on the universe or ones own body as being filled with bliss.Concentrate intensely on the idea that the universe is completely void.Contemplate that the same consciousness exists in all bodies.

Pranayama breathing regulation. It is not exactly meditation, but an excellent practice to calm the mind andprepare it for meditation. There are several different types ofPranayama, but the simplest andmost commonlytaught oneis the 4-4-4-4. This means breathing in counting up to 4, holding for 4 seconds, breathing out for 4seconds, and holding empty for 4 seconds. Breathe through your nose, and let the abdomen (and not the chest)be the one that moves. Go through a few cycles like this. This regulation of breathingbalances the moods andpacifies the body, and can be done anywhere.

Yoga is a very rich tradition, with different lineages, so there are many other techniques. But the ones above are themost well-known; the others are more specific or complex.

For a start, this video (https://www.youtube.com/watch?v=pfYhlJfe14I) is an excellent resource on how to do Yogastyle meditation, and it combines breathing, body awareness, mantra, and chakra meditation.

Learn more:

Chakras: Seven Chakras (http://chakraenergy.com/seven.html), Mind Body Green(http://www.mindbodygreen.com/0-91/The-7-Chakras-for-Beginners.html),Wikipedia article(https://en.wikipedia.org/wiki/Chakra)Trataka (https://en.wikipedia.org/wiki/Tr%C4%81%E1%B9%ADaka) (Wikipedia)Meditation and Mantras (http://www.amazon.com/Meditation-Mantras-Vishnu-Devananda-ebook/dp/B00HF77DPG/ref=sr_1_2?ie=UTF8&sr=1-2&s=digital-text&keywords=mantra%252525252Bmeditation&tag=livanddar-20&qid=1421482414) (book)Raja Yoga (http://www.amazon.com/Raja-Yoga-Annotated-Swami-Vivekananda-ebook/dp/B00ATEFTGC/ref=sr_1_1?peasin=B00ATEFTGC&sr=1-1&qid=1421581861&keywords=raja%252Byoga%252Bby%252Bswami%252Bvivekananda&tag=livanddar-20&ie=UTF8&s=digital-text&pebp=1421581864427) (book)Kriya Yoga (http://www.yogananda-srf.org/kriya_yoga_path_of_meditation.aspx#.VLwf11OUdbo)(Self-RealizationFellowship)Nada Yoga: Spirit Sound (http://www.spiritsound.com/nadayoga.html),The Practice of Nada Yoga(http://www.amazon.com/The-Practice-Nada-Yoga-Meditation/dp/1620551810?tag=livanddar-20)(book),Wikipedia (https://en.wikipedia.org/wiki/N%C4%81da_yoga), Bindu Magazine(http://www.yogameditation.com/Articles/Issues-of-Bindu/Bindu-10/Nada-Yoga)(compreenshivearticle)The Science of Pranayama (http://www.amazon.com/Science-Pranayama-Sri-Swami-Sivananda-ebook/dp/B00N47UP0G/ref=sr_1_2?sr=8-2&qid=1421874452&keywords=pranayama&tag=livanddar-20&ie=UTF8)(book)Tantra: The Path of Ecstasy (http://www.amazon.com/Tantra-Path-Ecstasy-Georg-Feuerstein-ebook/dp/B0098PZWHE/ref=sr_1_2?sr=8-2&ie=UTF8&keywords=tantra&tag=livanddar-20&qid=1424655490)(book)

Is it for me?

With all these types of meditation in Yoga, you are likely to find one that you like.If you are a musician, perhaps nadayogais something that will attract you. If you are a devotional person,kriya yogais a good option. Kundalini andChakra meditation should only be attempted with a teacher.

Probably the simplest one to try is the third eye meditation, which is simple and yieldsresults fairly quickly. For theother types you would probably need more instruction, either of a teacher or a good book (see references above).Besides, Pranayamais definitely something anyone can benefit from.

Self-Enquiry andI AmMeditation

Origin & Meaning

Self-Enquiry is the Englishtranslation for the Sanskrittermatmavichara. It

means to investigate our true nature, to find the answer to the Who am I? question, which culminates with theintimate knowledge of our true Self, our true being. We see references to this meditation in very old Indian texts;however, it was greatly popularized and expanded upon by the 20th-century Indian sage Ramana Maharshi(https://en.wikipedia.org/wiki/Ramana_Maharshi) (1879~1950).

The modern non-duality movement (or neo-advaita), which is greatly inspired in his teachings as well as those ofNisargadatta Maharaj (https://en.wikipedia.org/wiki/Nisargadatta_Maharaj)(1897~1981) and Papaji(http://www.avadhuta.com/) strongly uses this technique and variations. Many contemporaryteachers to employthis technique, the most famous ones being Mooji (http://www.mooji.org/) (whom Ive personally been with andrecommend), Adyashanti (http://www.adyashanti.org/index.php?file=home), and Eckhart Tolle(https://www.youtube.com/watch?v=xzcPeKEtufA).

How to do it

This practice is very simple, but also very subtle. When explaining it, however, it may sound very abstract.

Your sense of I (or ego) is the center of your universe. It is there, in some form or another, behind all yourthoughts, emotions, memories, and perceptions. Yet we are not clear about what this I is about who we truly are,in essence and confuse it with our body, our mind, our roles, our labels. Its the biggest mystery in our lives.

With Self-Enquiry, the question Who I am?is asked withinyourself. You must reject any verbal answers that maycome, and use this question simply as a tool to fix your attention in the subjective feeling of Ior I am. Become onewith it, go deep into it. This will then reveal your true I, your real self as pure consciousness, beyond all limitation. Itis not an intellectual pursuit, but a question to bring the attention to the core element of your perception andexperience: the I. This is not your personality, but a pure, subjective, feeling of existing without any images orconcepts attached to it.Whenever thoughts/feelings arise, you ask yourself, To whom does this arise? or Who is aware of _____ (anger, fear,pain, or whatever)? The answer will be Its me!. From then you ask Who am I?, to bring the attention back to thesubjective feeling ofself, of presence. It is pure existence, objectless and choice-less awareness.

Another way of explaining this practice is to just focus the mind on your feeling of being, the non-verbal I am thatshines inside of you. Keep it pure, without association with anything you perceive.

On all other types of meditation, the I (yourself) is focusing on some object, internal or external, physical or mental.In self-enquiry, the I is focusing on itself, the subject. It is the attention turned towards its source.There is no special position to practice, although the general suggestions about posture and environment are helpfulfor beginners.

Learn more:

Guided IamMeditations (https://www.youtube.com/watch?v=f3CZfmSX580) with Mooji:Teachings of Ramana Maharishi: Happiness of Being (http://www.happinessofbeing.com/), David Godmans blog(http://davidgodman.org/),Sri Ramanasram official site (http://www.sriramanamaharshi.org/)Nisargadatta Maharaj: Enlightened-Spirituality (http://www.enlightened-spirituality.org/Nisargadatta_Maharaj.html)Quotes apps (https://itunes.apple.com/au/app-bundle/advaita-bundle-best-spiritual/id918369991?mt=8&at=%26at%3D11lHIX) (iOS)Be As You Are (http://www.amazon.com/Be-You-Are-Teachings-Maharshi/dp/0140190627?tag=livanddar-20)(book or Ramanas teachings)I Am That (http://www.amazon.com/I-Am-That-Nisargadatta-Maharaj/dp/0893860468/ref=sr_1_1?peasin=893860468&sr=1-1&qid=1422784986&keywords=i%2Bam%2Bthat%2Bnisargadatta&tag=livanddar-20&ie=UTF8&s=books&pebp=1422784989473) (book of Nisargadatta Maharaj, a modern spiritual classic)

Is it for me?

This meditation is very powerful in bringing inner freedom and peace; yet, if you dont have previous experience withmeditation, you may find it very hard to follow through. As an initial aid to give you a feeling for it, I would advisefollowing some guided meditations from Mooji, in YouTube.

Written By Giovanni (http://liveanddare.com/)

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types of meditation - self-enquiry of Ramana Maharshi

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Chad Foreman(http://thewayofmeditation.com.au/blog/author/admin/)

(http://thewayofmeditation.com.au/guidedmeditationdownloads/)(https://www.facebook.com/MeditationMasters)(https://twitter.com/AussieZen)(https://plus.google.com/u/0/b/114080897037016291862/+ThewayofmeditationAu/posts)(https://www.pinterest.com/chadforeman01/)Chad Foreman is the creator of The Way of Meditation he is a Meditation Teacher and leader in theglobal meditation movement. With 1.5 million followers on Facebook's Meditation Masters, Chadhas been teaching and inspiring people to practice meditation since 2002. Chad runs workshops,writes regular articles, has on-line meditation coaching and leads a monthly on-line synchronised

global meditation. Chad's mission is to bring meditation into the lives of millions of people to help individuals findpeace, love and wisdom to contribute to creating a peaceful, wise and loving world.

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RajeshPradhan SelfEmployedandLovingIt!atACFirst(aecom)Itsreallybeneficial!!!ReplyLike FollowPostMay6at5:47pm

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BobPhillipsHithere!Greatarticleyouhave,IwouldalsowanttosharemythoughtsthatYogaindeedhaspositiveeffectsnotonlyinthebodybutalsointhemind,atotalholisticwellnessthatbringsustoknowourinnerselfbetter.Itgivesusapeaceofmindthathelpsushaveamuchbetterperceptionaboutourlives.Ouradvocacyistopromotethepositiveeffectsofmeditation,yogaandinnerwellness.Helpus,visitourwebsiteathttp://www.iamthechangeiseek.organdalsohttp://www.goodreads.com/kathleensunejaThankyouandhaveagreatday!ReplyLikeFollowPost12hoursago

SunilDevNetworkadministratoratKaulDesignAssociatesThe"mantras"dohavemeanings...theyare"magicalinvocations"thatrevibrateaswavesofenergythroughoutthe"brahamanda"ReplyLikeFollowPost10hoursago

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SujinBalakumaran AbuDhabi,UnitedArabEmiratesBeautifullywrittenwithanopenmindandfrommyexperienceIcansaythattheauthorhasdonealotofresearchandexperiencedhimselfcertainelementstowriteaboutaverycomplexsubjectinasinglewebpageformat.Mostoftheimportantmethodsarecoveredherewithagoodreference!Hopepeoplecanmakeuseofit.OnethinghemissedwasaboutMudraswhichIknowheskippeditforreaderstofinditout...ReplyLikeFollowPostMay5at7:59pm

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