RELAXATION AND MEDITATION PRACTICES

Meditation is the basis for all inner work. It is the direct encounter with our own awareness that shifts our understanding of who we are & gives us the power to stand firmly in our own center. No one else can do this for us. Only meditation can unlock these doors. (Swami Durgananda (Sally Kempton), The Heart of Meditation).

What is Meditation The dictionary defines meditation as a devotional exercise of contemplation. The Latin meaning is meditari, means “to think about or consider” and in Sanskrit is dhyana. In Patanjali’s Yoga Sutras, meditation is the seventh stage of the eight-stage path to enlightenment. Once students have mastered the sixth stage (concentration or dharana) they may proceed to meditation.

Ways to Meditate There are many ways to meditate. The best way is to try several styles & see which one says yes to your heart. The first stage of meditation is to focus clearly on a specific object or sensation, eyes open or closed. You may repeat a phrase, visualize a place, object or simply tune in to your breath & observe it.

Getting Started Meditation is initiated by assuming a steady comfortable seated posture & focusing the attention on the breath to bring about stillness of body & mind. Best practiced at dawn or at dusk, as these times are most conductive to the quieting & stilling of the mind & when the atmosphere is charged with special spiritual force. The seated position (face north or east) should be comfortable & relaxed ensuring a straight spine so that energy can flow freely through the nadis and the chakras. It is recommended that you create a regular time & place to practice. Even 5-10minutes a day will show positive results in your state and clarity of mind.

A mantra (sound meditation) is a sacred sound charged with psycho spiritual power. The most recognized & important mantra is the sound OM. A mantra is used to help awaken that part of our personalities that can overcome the obstacles in our lives. Other techniques include visualization, walking, prayer, chakras, symbol meditations and simply focusing on your breath.

There are two types of Meditation: passive and active meditation.

Relaxation Techniques These techniques are great to prepare the student for the practice of meditation. Relaxation & meditation is not the same thing, however through learning to relax, the student will smoothly progress to mediation.

Relaxing Techniques that may be helpful as an aid to meditation include: Guided visualizations, Progressive Muscle Relaxation Exercises, Kaya Sthiyram, Yoga Nidra, Antar Mouna, Guided Meditations, Trataka & other concentration techniques.

Mudras A mudra is a hand gesture, an asana for the hands. The word mudra means gesture or seal, because the mudras are used to redirect the flow of energy in the body. From a physiological perspective the stimulation of the nerve terminals within the hands send waves of energy through the body’s nervous system, activating areas of the body & brain that connect with these channels. There are many mudras, however I have included two hand mudras which are great to get started.

Chin Mudra –is the psychic gesture of consciousness. Fold index finger so that they touch the inside root of the thumbs. Place hands on knees, palms up.

Hridaya Mudra – is the heart gesture. It may be practiced during emotional conflict & helps release pent up emotion & unburden the heart. Place the tips of the index fingers at the root of the thumbs, as in chin mudra & join the tip of the middle & ring fingers to the tip of the thumbs. Little finger remains straight. Place hands on knees, palms up, eyes closed, relax, motionless.

‘With regular practice of meditation, one’s whole personality & behavior will undergo an almost miraculous change in a positive direction. One’s whole existence will turn over a new leaf. ‘

(Ref: ‘Quote’ by Swami Mischalananda Saraswati, editor Meditations from the Tantras). Ref: Hatha Yoga Illustrated, page 21, Martin Kirk, Brooke Boon, Daniel DiTuro. Ref: VIYETT005 Relaxation & Meditation Practices, Different types of Meditation lesson 9.