yoga teachings - meditation practice

7/29/2019 Yoga Teachings - Meditation Practice

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Meditation Practice

By ~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 slowdown 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 mindcontinues 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, yourmind 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 withGod/Goddess.

Meditation is beyond the level of concentration. To practice meditation is to fine-tuneyourself 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


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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 tenseyour 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 timesand 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 periodsof 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 whereyou 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 willbegin 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 Tr aka; the practice of gazing at some external object such

as a candle flame. These practices develop concentration, strengthening the eyes, andstimulating the Aj 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 themind 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 willlook real. The benefit of this exercise is in developing better concentration.

Tr aka is a technique which S dhakas 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 thesun 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.


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Through the control of the restless movement of the eyes, the restlessness of mind also

slowsdown. The practice of Pranayama (breathing exercises) with Tr aka 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. Thetechnique Tr aka 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 bepracticed 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 oftheir 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 feetaway 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 atthe 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 breathcoming 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 flamewith 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 areligion or dogma. Yoga is the practice of union with God which brings Self-realization

and enlightenment.


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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 yourown inner real self. Through the connection with your inner Guru you discover that: G-

U-R-U - Gee You Are You!

Copyright2013 Self-Realization Shala Order All Rights Reserved

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