Yoga is most known for its yogic postures (asana), however Yoga traditionally defines itself as meditation, or calming the disturbances of the mind. The practice of meditation results in refined sensibilities and pure awareness of the self, that is knowledge of the true self beyond delusion.
Pure self-awareness provides the opportunity to change your negative qualities, modify your behaviour in order to attain your “ideal self” (who you would like to be) and live a peaceful and happy life.
The classical text on Yoga (Yoga Sutras of Patanjali, 200 BCE-500 CE) divides the practice into eight limbs, from which three (asanas, breathing exercises and sense withdrawal) prepares the mind for long meditation and three are contemplative practices of meditation such as concentration (dharana), meditation (dhyana) and meditative absorption (samadhi). The insight and understanding gained during meditation leads to an ecstatic state of liberation or enlightment (samadhi), which is the ultimate goal of yogic practices.
Concentration or meditation? Meditation practices are complex, and require both focused and distributed attention.
Concentration (dharana) (called Focused Attention Meditation in scientific literature) is often called one-pointedness of mind consisting of forcing the mind to hold the attention on a chosen object ignoring everything else. Concentraction provides the power by which meditation can penetrate into the deepest level of the mind. As the practitioner advances, the depth and steadiness of attention improve, the flow of attention is kept without distractions. The chosen object for concentration can be anything including external or internal objects, usually the referred meditation objects evoke feelings of harmony and tranquillity (e.g. candle flame, yantra, breath, part of the body, chakras, visualization of a hindu deity, or empty space within a jar, or a person, or scenery).
Meditation (dhyana) (called Open Monitoring Meditation in scientific literature) has an unlimited number of objects since instead of focusing the attention on any object, the mind just monitors and fully aware of the intruding sensations (thoughts, emotions, sensations, sounds, smell, memory, or images), without making judgements about them or attaching/focusing to any of them. The goal of the witnessing practice is to be attentively present. Notice how easily you slide from the watching position and become cognitively involved with the thoughts and desires. By practice, the mind wanders less and the “empty space between the thoughts” lengthens, the mind is stilled, quiet and empty, free from desires and not disturbed. This practice results in refined sensibilities, self-awareness, insight and understanding, which leads to an ecstatic state of liberation or enlightment (shamadi).
Meditative practices also can be classified on the basis of whether they produce relaxation or arousal (arousal is a wakeful state of enhanced cognition and emotions), therefore the choice of meditation technique greatly influence the outcome of the practice.
Which meditation method is best for you? The purpose behind all kinds of meditation is to reach the state where the attention is not focused on anything in particular, the mind is stilled, quiet and empty, free from desires and not disturbed by external and internal senses. Meditation techniques from different traditions induce distinct physiological and cognitive influences, that is a state of relaxation or arousal (arousal is a wakeful state of enhanced cognition and emotions). For instance, be aware that Vajrayana Tantric Buddhist oneself-as-deity visualization and Rig-pa produce arousal, therefore it is useful when optimal cognitive performance is required and may not be the optimal choise for stress reduction.
Mindfulness meditation can be practiced throughout the day during daily activities (e.g. while speaking pay attention how you speak the words; while walking be aware of your body movements etc.). This practice gives you the real perspective on yourself, you can see yourself exactly as you are (e.g. angry, greedy, ignorant, selfish, envy, boastful, irritated). Accept the facts without trying to deny or justify them. This self-discovery also provides the opportunity to defeat self-deception, change your negative qualities and modify your behaviour in order to attain your “ideal self” (who you would like to be).
In the early stages of meditation, some type of concentration is used (e.g. breathing, chanting “om” mantra, gazing a yantra or candle flame, visualizing chakras etc, or sound meditation), until the easily distracted and incessantly moving mind (“monkey mind”, kapicitta) has cooled down. As you enter the formal practice of observing the mind, be aware of the rising and fading of thoughts, emotions, desires and memories. Notice the space between your thoughts, this phenomena is akin to clouds, this gap where pure awareness, pure silence, pure peace are present. By practice, the “empty space between the thoughts” lengthens, the mind wanders less, which is the goal of meditation.
*Breathing regulation (ujjayi pranayama)*
It is a preparatory exercise for meditation, and is usually practiced before or after asanas (yogic poses). It is done by regulating the breading in and out and holding the breath in between. Practice at least 15 min a day (approx. 10 cycles). Breathing is done through the nose, and let the abdomen move rather than the chest, and you may perform Ujjayi breading.
[How to perform Ujjayi breading? Here is a quick tip to learn: Inhale deeply through your nose and open your mouth wild and exhale. The sound you make (“ha”) is similar to an ocean like sound, and now you feel the position of the glottis. Now perform Ujjayi breading: Close your mouth and inhale and exhale with closed mouth through the nose and produce the ocean like sound by moving the glottis as air passes in and out.]
Inhale slowly (10-15 sec) and deeply full through both nostrils but do not bloat the abdomen (puraka) ; hold the breath for 1-2 sec (antara kumbhaka); exhale slowly and deeply (rechaka); wait for 1-2 sec before next round (bahya kumbhaka); repeat 8-10 cycles, 5-10 min; then perform Shavasana (lying on the back relaxing pose). The mind should be absorbed by listening the proper ocean like sound 'ha', and maintaning a proper rhythm in breathing without strain, inhalation and exhalation should not be forced. If breath retention is difficult at each cycle, then perform one in every three cycles. (Warning!! People with poorly controlled cardiovascular disease should avoid breath retention.)
*Hindu mantra meditation* You may find it easier to focus your attention with chanting a mantra than with the breathing. A mantra is a sacred utterance, a sound, syllable, word (om, so-ham, om namah shivaya, om mani padme hum, yam, ham), or group of words (like gayatri mantra: om bhur bhuva sva, tat savitur vare iya, bhargo devasya dhimahi, dhiyo yo na prachodayat) and may not have literal meaning that is recited for the purpose of focusing your mind. Chant the mantra softly aloud for a while (concentration phase). You should feel mantra's vibrations in your lower belly. Then stop speaking your mantra and repeat it silently over and over in your mind for a specific period of time or number of reps (authentic practitioners use prayer beads for keeping count e.g. hindu japa mala has 108 beads). At the beginning you may notice that your focus may drift to sensations (thoughts, feelings, emotions, memory, sounds, smell. Simply notice these sensations and bring your focus back to repeating the mantra. By practice, the mind wanders less and the “empty space between the thoughts” lengthens, and in the gap between the thoughts you can experience pure awareness, silence, and peace.
*Chakra mantra meditation* Focus on one of the seven chakras (energy centers of the body) by visualizing it (its color and lotus shape) and chant the specific mantra for that chakra (1. lam, 2. vam, 3. ram, 4. yam, 5. ham, 6. om, 7. aum) for a certain period of time softly aloud (concentration phase). Then stop speaking your mantra and repeat it silently over and over in your mind for a specific period of time. At the beginning you may notice that your focus may drift to sensations (thoughts, feelings, emotions, memory, sounds, smell. Simply notice these sensations and bring your focus back to repeating the mantra. By time, disractions and intruding thoughts get weaker and less common.
The seven chakras are: 1. root chakra (muladhara) at the base of the spine (red, lotus with four petals, and in the pericarp there is a triangle with the sleeping Kundalini energy forming a coiled-up serpent); 2. sacral chakra (swadhisthana) 2-3 inches below the navel (orange, lotus with six petals); 3. solar plexus chakra (manipura) above the navel (yellow, lotus with ten petals); 4. heart chakra (anahata) in the center of the chest (green, lotus with twelve petals); 5. throat chakra (vishuddha) in the hollow of the collarbone (blue, lotus with sixteen petals); 6. the third eye chakra (ajna) in the area between the eyebrows (indigo, lotus with two petals); 7. the crown chakra (sahasrara) on the top of the head with (violet, thousand-petalled lotus).
*EEE-AYE-AH-OOO-UUH chakra toning with vowels* Inhale deeply and let the sounds continuously flow as you exhale starting from 'EEE' sound (as in 'me') resonating in the head, then merging into AYE (as in 'say') resonating in the throat, AH (as in 'ma') resonating in the chest, OOO (as in 'go') resonating in the abdomen, and UUH (as in 'you') resonating in the lower abdominal area. The vibration of each vowel sound create a pleasant massaging feeling. Focus your attention on the vibration the vowels creates. Repeat the cycle several times.
*Trataka (gazing) meditation* Fix the gaze on an external object, (e.g. a black point, a picture of a deity, full moon, shiva linga, candle light, or mandala, yantra).
- Candle light meditation: Look at the candle flame without blinking for 10 sec up to 1 min. The flame has three zones of colours, focus on the steady red spot at the wick (concentration phase), then close your eyes and keep the image in your mind's eye for a while. You may notice that your focus may drift to sensations (thoughts, feelings, emotions, memory, sounds, smell). Simply notice these sensations and bring your focus back to the image of the candle flame. By time, disractions and intruding thoughts get weaker and less common, and the “empty space between the thoughts” lengthens, where you can experience pure awareness, silence, and peace.
- Yantra meditation: Focus your eyes on the center of the yantra, then gradually begin to expand your field of vision letting the different shapes and patterns (triangle, circles, outer square, T-shaped gateways) of the yantra emerge naturally. Then slowly reverse the process to the center of the yantra. Then, close your eyes and visualize the image of the yantra for a while. The yantra represents the cosmos and all primordial shapes express the fundamental forces of nature (triangle represents divinity; hexagrams as two interwined triangles represents the union of male and female aspect of divinity; lotus represents purity and transcendence; circle represents manifestation; outer square represents the earth with the four cardinal directions), and the use of colors entirely symbolic such as white represents purity (sattwa), red represents the active quality of mind (raja), black represents the quality of inertia (tamas). At the beginning of the practice, you may notice that your focus may drift to sensations (thoughts, feelings, emotions, memory, sounds, smell). Simply notice these sensations and bring your focus back to the image of yantra. By time, disractions and intruding thoughts get weaker and less common, and the “empty space between the thoughts” lengthens, where you can experience pure awareness, silence, and peace.
*Nada yoga sound meditation* Start the meditation with external sounds by putting on a relaxing instrumental music (e.g. authentic Indian music such as midnight ragas Malkos, Durga or Jogia Ragas; evening ragas Bhimpalasi, morning ragas Bhairawee, Bhairawa) and focus your attention on the music, immerse in it (concentration phase), then gradually shift your focus toward your inner subtle sound. Remain in this state as long as you can, then release by opening your eyes. By time, disractions and intruding thoughts get weaker and less common.
*Kundalini meditation* Bring your focus of attention to the base of your spine and visualize yourself breading from there, as you inhale and exhale, visualize the breath coming into and leaving this area. Hatha yoga practice employ alternate breathing pranayama technique with breath retention, and maha bandha (the three bandhas together). Chant a suitable mantra silently for a while. Then, visualize a small black cylinder at the base of the spine, and a red snake coiled around it looking up with the mouth open. Visualize the serpent rising up from the first chakra with making intense hissing sounds. When the serpent rises, its body stretches up but its tail remains at the base of the spine. The serpent will rise and fall during meditation with inhalation and exhalation. Successful meditation is indicated by the eruption of great feeling of bliss with the rising of the serpent. The idea is that the serpent moves through the chakras up to the crown chakra. This meditation technique produce arousal !! rather than relaxation, therefor it is may not be the optimal choise for stress reduction.
*Vajrayana Tantric Buddhist oneself-as-deity visualization and Rig-pa meditation* Hold the focus of attention on an internally generated colorful three-dimensional image of a deity as a hollow body and his/her environment with the ornaments, and also the feelings, and emotions of the deity (e.g. Vajrayogini, Bhaisajyaguru, Mahakala, Tara, Hevajra, Yamantaka). Representations of a deity such as painting, statue or mandala can be employed as an aid to visualization. The point is to visualize yourself as the deity (concentration stage, Kye-rim). Chant a mantra silently for a while. Then, visualize the dissolution of the deity into emptiness. Sensations will appear (thoughts, feelings, emotions, memory, sounds, smell). Let them subside on their own without dwelling on them or examining them. You are not required to notice or watch the content of attention but only to be fully aware of it (as opposed to Vipassana meditation). This meditation technique improve cognitive performance and produce arousal !! rather than relaxation, therefor it is useful when optimal performance is required and may not be the optimal choise for stress reduction.
*Theravada Buddhist Samatha and Vipassana meditation (Mindfullness meditation as modern adaptation)* Focus your attention on the movement of your breath from moment to moment and withdraw your focus from other objects (concentration stage, Samatha). Sensations will appear (thoughts, feelings, emotions, memory, sounds, smell) when awareness wanders away from your breathing. Just recognize that the mind has wandered, as well as the content without judgment or attachment to them, label it with a general mental note, like “thinking”, “hearing”, “feeling”, “memory”, “smelling“, and redirect the attention to the breath. When you become mindful of the contents of your mind, you develope a deep understanding of the source of your suffering and the impermanence of the world and eventually experience peace and serenity. This technique also can be practiced throughout the day during daily activities (e.g. while speaking pay attention how you speak the words; while walking be aware of your body movements etc.).
Here you find detailed guide how to do it:
The oldest effective meditation
*Buddhist Zazen meditation, and walking Kinhin meditation* Focus the attention on breathing by counting silently each breath starting with 10 and then moving backward to 1, and again. Counting helps to focus. Each time your attention drifts, be aware of your thoughts without judging them or reacting to them, and simply bring your attention back to the breath. Walking meditation (Kinhin) can be inserted between periods of the sitting zazen meditation, Generally one hand fold in fist and covered by the other hand, and one step is taken after each full breath. The speed of this form of meditation can be extremely slow or quicker.
*Buddhist Metta meditation (Loving Kindness)* Close your eyes, and generate feelings of kindness and benevolence in your heart and mind first toward yourself. Once you have mastered directing these feelings toward yourself, then pick a good friend, then a neutral person, a diffcult person or someone you dislike, and gradually direct loving-kindness toward the entire universe. As a result, it boost your ability to empathize with others, and you develop a more loving attitude towards yourself (self-acceptance). By practice, feelings of pure joy arise. Those who suffer from depression, negative thinking, and anger outbursts can benefit from this type of meditation.
If you find hard to concentrate, start with yoga posture training, it forces you to pay attention to your breathing or the posture of the body. How to start yoga posture training at home
The oldest effective meditation
*Buddhist Zazen meditation, and walking Kinhin meditation* Focus the attention on breathing by counting silently each breath starting with 10 and then moving backward to 1, and again. Counting helps to focus. Each time your attention drifts, be aware of your thoughts without judging them or reacting to them, and simply bring your attention back to the breath. Walking meditation (Kinhin) can be inserted between periods of the sitting zazen meditation, Generally one hand fold in fist and covered by the other hand, and one step is taken after each full breath. The speed of this form of meditation can be extremely slow or quicker.
*Buddhist Metta meditation (Loving Kindness)* Close your eyes, and generate feelings of kindness and benevolence in your heart and mind first toward yourself. Once you have mastered directing these feelings toward yourself, then pick a good friend, then a neutral person, a diffcult person or someone you dislike, and gradually direct loving-kindness toward the entire universe. As a result, it boost your ability to empathize with others, and you develop a more loving attitude towards yourself (self-acceptance). By practice, feelings of pure joy arise. Those who suffer from depression, negative thinking, and anger outbursts can benefit from this type of meditation.
If you find hard to concentrate, start with yoga posture training, it forces you to pay attention to your breathing or the posture of the body. How to start yoga posture training at home
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