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Patanjali:
"When
all thoughts get diverted to the point that the mind is fixed without
creating any other flow of thought, it is call dhyana by wise
people."
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Meditation |
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Meditation
is the ultimate practice of presence, of personal diligence, and of
emptying and allowing. It tends to intimidate the novice, stimulating
frustration because, in all of its simplicity, it is rather difficult. Yes, simply acknowledge that
it is difficult and move on. This acknowledgment is one of the most important
components of the practice of meditation.
The
purpose of meditation is to draw the senses inward in order to cultivate
our inner resources. The process involves the quieting of the body, the
stilling of the mind, and the release of emotions. As the physical
tension, the mental noise, and the strain and anxiety begin to subside,
we begin to discover our true nature, and to appreciate and revere the
nature that surrounds us. |
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Conscious
and diligent practice of meditation has numerous benefits. We balance
and stabilize our emotions; we become clearer-headed; we nurture health
and stimulate creativity, inner joy, peacefulness, and discover inner
strength. Approach
meditation with an open mind, devoid of desire and the need to
"succeed". Be patient with yourself and give yourself the time
that you need to cultivate this lifelong grace and quiet. Accept
yourself as you are in each moment, and cherish the moments that
experience. Remember that each moment is just that - one single moment.
Recriminations about the past and apprehension divert attention from the
appreciation of what is happening here and now.
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Preparation
Choose
a place in which you are comfortable and happy. It should be clean and
free of distractions, with good ventilation. Try to choose a time that
you can meditate regularly, approximately the same time each day.
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Posture
Traditional
Yoga meditation is done seated, either in a straight-backed chair or
comfortably on the floor. It is important to maintain a long and erect,
yet relaxed spine. The pelvis should tilt slightly forward; use a folded
blanket or meditation pillow to assist you. With practice and time, your
body will become accustomed to this posture, and you will discover that
you are less tired and tense, and more alert as this becomes your
"regular" way of sitting.
Relaxing
your body in preparation for meditation is very important. To help focus
the mind, you may wish to take a few deep breaths, breathe out fully,
and breathe Ujjayi.
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Top
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Meditation
on the Breath |
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Technique |
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Keep
your attention on the area just below your nostrils.
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Keep
the breath effortless. Do not try to alter your breathing pattern -
simply notice it.
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Observe
the sensations at your nostrils.
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Be
patient and compassionate.
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Keep
breathing!
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You
will notice that your attention will waver. That's fine. Don't admonish
or judge yourself. Allow your interfering thought to enter, and then
allow it to leave. Don't stop and become frustrated because your mind
wandered. It happens! Simply return your attention to your effortless
breath. |
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Meditation
on Ajna Chakra |
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Ajna
Chakra (the Third Eye) is the center of witness consciousness.
The
duality of the mind manifests itself in the awareness of opposites -
anger and joy, pain and pleasure, success and failure. In witness
consciousness, we observe both the negative and positive manifestations,
without judgment, criticism, or favoritism. The simple act of witnessing
engages us and, with practice, returns us to our deepest source. We go
beyond the duality.
Ajna
Chakra allows those opposites to become complementary rather than
oppositional, each enhancing the other, as do opposites that we find in
nature (night/day, cold/hot, dry/wet).
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Technique |
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Maintain
the proper posture, long in the spine.
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Feel
the connection from the crown of your head through all of your
vertebrae.
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As
you breathe, let your focus and attention remain on Ajna Chakra.
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Continue
to relax the area between your eyebrows and keep the muscles of your
face soft.
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Keep
your lips together, with a gentle smile on your face.
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You
will notice that your attention will waver. That's fine. Don't admonish
or judge yourself. Allow your interfering thought to enter, and then
allow it to leave. Don't stop and become frustrated because your mind
wandered. It happens! Simply return your attention to your effortless
breath. |
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