MEDITATION
- INTRODUCTION
- SITTING POSITIONS
- YOGA POSITIONS
- BEST PLACES TO MEDITATE
- BEST TIME TO MEDITATE
- HOW EATING, SEX AND SLEEP AFFECT YOUR MEDITATION
- BREATH CONTROL, OR PRANAYAMA
- A SPECIFIC PROGRAM TO GET YOU STARTED
- TIME AND EFFECTS DURING MEDITATION
- BENEFITS
- TIPS FOR A MEDITATIVE MENTAL STATE
- DIFFERENT TYPES OF MEDITATION
- FREQUENT QUESTIONS AND ANSWERS
MEDITATION
There are many articles, books, and lectures on learning how to meditate. Yet most people do not understand how to arrive at that state of mind called meditation.
In this article, we are going to discuss in detail the principal steps involved in meditation, along with some tips to help you in the process.
There are many different aspects which need to be discussed, such as yoga positions; breathing; control of the senses; concentration; mantras; the mental process; how eating, sex, and sleep affect your meditation; the best time to meditate, sitting positions, the best place to mediate, and so on.
There is a myth that when you sit down, you should be able to quiet the mind. We have thousands of thoughts per wink of the eye. When you bring the focus inwards, you become aware of the mental background of your mind. Distractions are the rule. The mind never stops, but through meditation you can create stillness and calmness which can serve you a lifetime. In the beginning, you may only be able to attain a few minutes of total, focused meditation. Be patient with yourself. Patience pays!
Unfortunately, most people identify themselves with the mind. As Swami Rama said “All of the body is in the mind, but not all the mind is in the body� The mind has the ability to transcend the body.” Practicing meditation will allow you to act as a witness to your mind, detach from mental processes, and attain calmness.
First, let’s sit down. There are different sitting poses you can choose from. You can find information about them by clicking on the following:
https://www.thesecretsofyoga.com/Hatha-Yoga/hatha-basic-sitting-poses.html
The most important thing is to keep the spine straight and to be alert. All of the positions mentioned in the above link are intended to suit your needs. If you have an injury or you are lacking flexibility at the hips or knees, choose the appropriate sitting position for you. Keep in mind that you will be holding the same position for longer periods of time and what works for you now may be uncomfortable in 10 minutes.
Some people think that you need to be in “full lotus” pose to be able to meditate. The “lotus pose” is a symbolic pose for a yogi, because it represents the lotus flower. However, there is no need to try the hardest pose. In fact, in “lotus pose”, it is more challenging to keep the locks. Most long-term meditators use the “easy pose”.
It’s not recommended that you lie down on the floor in Savasana or corpse pose because it makes it harder to stay alert. The mind will soon drift away. That’s why it is called “corpse pose”, because it simulates a dead body.
You can also sit down against a wall, but this should be done only at the beginning. It’s not advisable that you depend on anything.
Chair pose is always a good choice for people with problems in the joints. Choose a good firm chair to avoid curving the spine. Keep the legs uncrossed and the soles of the feet on the floor.
Cushions can be a great help because they place the hips higher, relieving tension on the knees. Different paths use different types of mats and cushions. In general, the surface should be firm, not too firm but not too soft either.
The less you move the better concentration you will achieve. In the beginning, you should start with short periods of time like 3 minutes, 7 minutes, 11 minutes, and then build up from there. There is no point in hurting yourself. Meditation must remain as a pleasant act.
There is no doubt that the practice of Asanas prior to meditation can prepare, accelerate, and lead the mind to the meditative state.
There are different Yoga paths, but all of them prepare the mind and body for meditation. Hatha Yoga positions are very well suited for preparing the body and the mind for mediation.
You can find all of the different positions, as well as how to perform them, in our site.
It shouldn’t be a very strenuous and exhausting practice. You can start with 10-15 minutes a day; followed by an 11-minute maximum relaxation. Don’t make it too long or you will soon start to feel sleepy. It’s helpful to use some relaxing music during this time.
During the practice of Yoga, it’s best to wear clothing that doesn’t restrict your movement.
The best place to meditate should is a quiet place in the house where there are no people passing by frequently. It could be a room or small corner. It should be ventilated. The temperature of the room shouldn’t be too cool or too hot, and the room shouldn’t be too bright either.
You may want to make it a little bit special by adding some candles, photos of a person or deity that inspires you, incense, and other inspirational items. You can also play some relaxing music. All of this is nice but not necessary.
Outdoors is great with respect to the above.
Have handy a yoga mat, meditation cushion, timer, and a light shawl or jacket. You will most likely need them.
Meditation can be done at any time. The most auspicious times to meditate are at 4 AM and at 4 PM. It said that the angle between the earth and the sun is 60 degrees and that being in a sitting position will balance the pituitary and pineal glands so that you get the maximum results.
“Any fool can sleep, but wise is that one who rises before sun” – Sahkti Parwha kaur Khalsa
It is helpful to meditate early in the morning or late at night because the world is quieter at these times. You probably haven’t started your daily duties yet or you’ve just finished them. So you won’t be bothering with phone calls, work, or household duties. It all comes down to your daily schedule. For example if you have kids, you may decide to mediate when they go to sleep.
It’s best to always meditate at the same time. This creates balance and will help you to incorporate meditation as part of your life.
The good thing about meditating early in the morning is that your stomach is empty. Meditation and yoga should be performed four hours after eating. A bowel movement before meditation will ease your concentration.
HOW EATING, SEX AND SLEEP AFFECT YOUR MEDITATION
When you meditate, the frequency of your brain passes from Beta waves to Alpha waves where the parasympathetic part of the brain takes charge of the nervous system and more nervous signals are sent to the organs and glands, creating ideal conditions for healing. Some mystics refer to this state as “the sacred space”. This is the reason why your body and mind won’t need to rest that much when practicing meditation. Sleeping too much will cause your mind to be drowsy.
To learn more about frequencies and vibration, click on the following:
http://s3cr3ty0stg2.wpengine.com/Yoga-Articles/VibrationsAndMantras.html
As mentioned before, it is advised that you do not eat for 4 hours before mediating or doing Yoga. The blood concentrates in the stomach, making you feel tired and sleepy.
Your eating habits also play an important role when meditating. When you focus your attention inwards, you feel and hear yourself better and you will realize that heavy meals don’t help you. You should avoid overcooked and processed foods. Eat fresh, live, and nutritious foods. Eat moderately!
If you are planning to become vegetarian and don’t know how or what to cook instead of meat, there is a book titled “Transition To Vegetarianism” by Rudolph Ballentine, M.D. The transition should be slow as it’s not good for the body to make a drastic change. First, you should avoid the red meats, heavy fats, and processed foods.
It’s best to eat fresh, wholesome, and easily digested foods such as vegetables, seeds, lots of greens, tofu, beans, sprouts, fruits, soy beans, and omega oils.
“If you can master the nine gates of your body – eyes, ears, mouth, nose, sex organ, and rectum – then all the secrets of nature will open to you”- Yogi Bhajan
Water is essential for us. Our bodies are composed of more than 70% water. Keep your body hydrated, which will help you to eliminate better and eat less.
Eating, sleeping, and having sex are the three urges we should pay some attention to because of the impact that they have on our minds.
The teachings explain how the sexual energy is one of the most potent ones and, when redirected to the higher Chakras, can lead to a more enlightened state of being. The semen is called “ojas” and wasting it is not advised. The semen, ojas, is not only a sexual fluid, it’s also a lubricant for the brain and the nervous system. According to yogic theory, it takes eighty bites of food to produce a drop of blood and eighty drops of blood to produce a drop of semen.
If you want to know more about sex and spirituality, click on the link below:
http://s3cr3ty0stg2.wpengine.com/Yoga-Articles/SexAndSpirituality.html
The Yoga Sutras of Patanjali describe the path to follow to attain meditation, also called Dyana. The path indicated must be followed as described, step by step. One step will guide you to the next. It is not possible to skip one; for example, you can’t attain mediation without first achieving concentration.
First step: Yamas, things not to Do, restrictions;
Second step: Niyamas, things to Do;
Third step: Asanas, body positions;
Fourth step: Pranayama, breath control;
Fifth step: Pratyahara, sense control;
Sixth step: Dharana, concentration;
Seventh step: Dyana, meditation;
Last step: Samadhi, bliss.
In that order!
To know more about the eight limbs of Yoga, click on the link below:
http://s3cr3ty0stg2.wpengine.com/Ashtanga-Yoga.html
To obtain the best results with meditation, one should perform yoga positions, or Asanas, to prepare the mind and body for meditation. The postures can be performed for as little as fifteen minutes, or more depending on the person’s schedule and desire. A relaxation period of no more than 11 minutes should follow the Asanas.
The next step is Pranayama, or breath control. Beginners may find it somewhat tedious to be in a sitting position performing breath control exercises. But this will pay off soon! The mind follows the breath, and the results are immediate.
“The result of meditation is that ability to turn negative into positive – to support all your actions with your facets and manners.” Yogi Bhajan
The science of Pranayama is connected to the nervous system. They are important preparatory practices for meditation. When experimenting with them, observe their effects. Some of the benefits are calming, and relax the body and the mind.
Before we understood how the nervous system works, the yogis knew about the energy flows within the body. These energy flows are called Nadis.
Nadis, like nerves and tendons, are not visible to the naked eye. They are subtle energy lines running through our whole body. There are thousands of Nadis throughout all of the body, three of which play a particularly important role: sushumna, ida, and pingala.
Sushumna is the central channel and corresponds to the physical spinal column. Ida and pingala start in the base of the column. Ida is associated with the left side and finishes in the left nostril, while pingala is associated with the right side and finishes in the right nostril. Normally the energy flows in both sides alternately. The goal of many paranayama practices is to allow the pranic energy to go upwards through sushumna, which provides a state of higher consciousness.
To better understand how pranayama works, it is important to understand how the nostrils work and how this affects us. The left nostril is associated with the parasympathetic part of the brain, the one in charge of rest and repair; the right side is associated with the sympathetic part of the brain, the one in charge of fight or flight reactions.
It’s surprising to know that only one of the nostrils is in charge at any given time, and that control switches to the other nostril every two and a half hours.
There are two interesting books which discuss breathing in detail. These books are “Science of Breath” and “Path of Fire and Light” by Swami Rama.
To know more about how the nostrils work, click on the link below:
http://s3cr3ty0stg2.wpengine.com/Hatha-Yoga/Hatha-Breathing.html#how3
Though there are many Pranayama practices, all of them share the flow of breath between the two nostrils. Some of the benefits of practicing pranayama include calming and balancing the nervous system, purifying the nadis, balancing the flow of breath in the nostrils, and creating a state of clarity.
Some practices encourage breath retention, but these types of practices are only taught to advanced students because they require major mind and body control, such as bandhas (locks) and mudras (hand positions).
Alternate nostril breathing is easy and has immediate results. There are three major versions commonly taught which vary from beginner to intermediate levels.
Select one of these versions and practice it for about 2 months until it has been refined. You can then add other variations, though it’s recommended that after a period of practice you select one daily practice and not vary it unnecessarily.
This Pranayama will help you to relax while also creating resistance and helping to eliminate gases from the body.
For this pranayama, you must make the exhalation twice as long as the inhalation. The ratio is 1:2. If you inhale to 4, exhale to eight; if you inhale to 5, exhale to 10.
Practice this pranayama for 5 to 10 minutes every day for two weeks. It will make you feel more energetic.
This pranayama is called Nadi Shodhanam. It should be done at least twice a day, morning and evening. It can also be practiced in the middle of the day on an empty stomach (the mid-day pattern is determined by which nostril is active and which is passive at the time of practice). It’s practiced in a cross-legged position, with asanas and relaxation performed beforehand.
BASIC PROCEDURES FOR ALTERNATE NOSTRIL BREATHING
E= exhale I= inhale
This variation is very refined. It requires more manipulation of the nostrils and, because of this, beginners may not find it suitable. If you choose this variation, it can remain as your primary practice.
MORNING
Left Right Nostrils
E
I
E
I
E
I
E
I
E
I
E
I
3X through
both nostrils
MIDDAY
Active Passive
Nostril
E
I
E
I
E
I
E
I
E
I
E
I
3X through
both nostrils
NIGHT
Left Right
Nostrils
E
I
E
I
E
I
E
I
E
I
E
I
3X through
both nostrils
This variation is easier to remember and monitor. The inhalation and exhalations must be done as a full breath.
MORNING
Left Right
Nostrils
E
I
E
I
E
I
E
I
E
I
E
I
X3 through
both nostrils
MIDDAY
Active Passive
Nostrils
E
I
E
I
E
I
E
I
E
I
E
I
E
I
X3 through
both nostrils
NIGHT
Left Right
Nostrils
E
I
E
I
E
I
E
I
E
I
E
I
E
I
X3 through
both nostrils
This variation requires the least manipulation of the nostrils and can be good for those just starting out.
MORNING
Left Right
Nostrils
E
I
E
I
E
I
E
I
E
I
E
I
X3 through
both nostrils
MIDDAY
Active Passive
Nostrils
E
I
E
I
E
I
E
I
E
I
E
I
X3 through
both nostrils
NIGHT
Left Right
Nostrils
E
I
E
I
E
I
E
I
E
I
E
I
X3 through
both nostrils
1.- Sit in a cross-legged position with the neck, trunk, and spine in alignment.
2.- Find out which nostril are you going to breath from. The starting nostril is always the passive one. These changes depend upon the time of the day – morning, midday, or night.
3.- Breathe fully using the navel. The breath should be smooth and not forceful, with the inhalation and exhalation equal in duration.
4.- The mudra is done by bending the index and middle fingers towards the palm and using the thumb and ring finger to close the nostrils. Make sure that you don’t bend yourself forward to reach the hand. The hand goes to you, not you to the hand. You should be in a perfect sitting position.
5.- The pressure on the nostrils doesn’t have to be hard. It should be gentle.
6.- Continue inhaling and exhaling until you have completed one full round, then breath deeply through both nostrils.
7.- After choosing the variation, and once you are able to make equal and smooth inhalations and exhalations, allow yourself to move forward by making the process slower, more consciously focused, and smother. If you can do that, you are ready for the next level.
INTERMEDIATE LEVEL OF ALTERNATE NOSTRIL BREATHING
The intermediate level is done by practicing three rounds of Nadi Shodhanam, and then taking three breaths (or more if needed) through both nostrils to recover the natural internal breathing.
After the first three rounds, the second round starts with the opposite nostril. The nostrils are alternated so that the third round starts with the same nostril as the first round.
As you progress in this practice, you will probably want to dedicate more time and attention to it. The goal is smooth and serene breath, you never want it to be uncomfortable or forceful.
All breathing techniques can be practiced twice daily. To obtain optimum results, they should be practiced after performing yoga asanas.
All of the breathing techniques will allow you to reach a meditative state. They also awaken sushumna, the central channel, the path to elevated states of being.
Most of the Pranayama techniques are easy to do and very powerful. Click on the link below to find more Pranayama techniques:
A SPECIFIC PROGRAM TO GET YOU STARTED
This program is not one which you will find in a quick meditation guide. This program has been studied and thoroughly experimented with by the tradition of the sages.
If you really want to obtain the highest states of meditation, you should commit yourself to following it. Many people fail after trying a few times, and God bless them, but the ones who make it through will achieve the highest states of being.
The process is simple!
The goals for the two first months are as follows:
· To learn to sit every day at the same time. Make it a habit.
· To develop a good sitting posture.
We previously described the different sitting postures. Choose one! The best one for meditation is the easy pose. During the first month you may choose to sit against a wall for support, but soon you will have to learn to sit independently from any external support.
Being steady means that you can keep your spine in perfect alignment with the neck. As mentioned before, the surface shouldn’t be too soft, too firm, or too high. A good meditation surface could be a wooden plank and a couple of blankets folded into quarters.
In the beginning, you will encounter different challenges such as numbness of the extremities, perspiration, shakes, twitching in the eyes and also dry throat or excess of saliva in the mouth which are both a sign of improper nutrition. If you experience a dry throat, you may want to get a sip of water.
Don’t try to sit for too long. Start with 15 to 20 minutes. Every three days you can increase your time by 3 minutes. You want to go slowly and progressively so it will be a pleasant experience and you will look forward to meditating again the next day.
Once you are sitting down, do a mental check from head to toes.
- No tension in the forehead.
- The eyes should be closed. As a help to focus the mind, most people use the dristhi. Dristhi are specific points in the body, and when the eyes are directed towards them it will help you to focus the mind. Some of these points are the third eye, tip of the nose, top of the head, and so on. The eyes can be directed to the dristhi you choose but not so intensely that you develop a headache. You can direct the eyes in a gentle way. Some meditations have a specific given dristhi.
- The lips should be sealed. The teeth are touching (gently). No tension in the jaw.
- No tension in the neck.
- No tension in the shoulders.
- No tension in the arms and fingers. The hands are placed on the knees, or as close to the knees as the length of your arms allows you to bring them without bending the spine.
- No tension in the chest.
- No tension in the pelvic area.
- No tension in the legs, knees, and feet.
- Then start over again from the toes to the head.
- Take 10 long, deep breaths in and out while you allow the body to relax deeply. If you feel there is still a point of tension, mentally ask your body to let it go. The mind has the ability to heal the body.
Getting to know the mind
It’s through the senses that we perceive the world. The conscious mind relies on ten senses to obtain information. Five of those are cognitive senses and include sight, hearing, taste, smell, and touch. The other five are active senses and include the hands, feet, power of speech, organs of reproduction, and elimination. The mind stores impressions in the unconscious and reuses them when needed.
All sadhanas have the same goal, which is to train the mind. Once your mind is a single, pointed focus, you become aware of the immortal soul beyond the mind.
Through the daily practice, or sadhana, we can discipline and clear our minds. A clear mind is capable of conscious healing and the prevention of disease. Never doubt this!
Sadhanas also allow you to accurately perceive and assess the exterior world, to clearly collect data as it is.
There are 4 functions of the mind:
MANAS– lower mind-interaction with the outside world-takes sensory impressions, data, doubts and questions. (If this tendency is prominent, it may cause problems.)
BUDDHI– higher mind-inner wisdom-decisions, judgments, cognitive discriminations. Decides the wiser action between two courses of actions if MANAS accept its guidance.
AHAMKARA– individual ego-provides sense of identity, and also feelings of separation.
CHITTA– memory bank-stores experiences and impressions. Sometimes helpful, sometimes not.
Through meditation, we start to be conscious of the different functions of the mind. We observe the mind and watch it through our actions and speech.
Once you are able to meditate in a perfect, still meditative pose, where the body doesn’t move, shake, or twitch, you can start to pay attention to the breath. This is fundamental in meditation. The breath should be comfortable and full. You want to take care of the four most common problems with the breath which are jerkiness, shallowness, noise, and extended pauses.
After doing your yoga asanas and breathing exercises, deeply relax the muscles as well as the subtle muscles and the nervous system.
Alternate breathing can be beneficial, but during meditation you are only going to practice “breath awareness”. There is a fine relationship between the mind and the breath, which is why we focus on the breath.
- Sit in a cross-legged position.
- Inhale through the base of the spine to the crown of the head, and exhale from the crown of the head to the base of the spine. It can be very helpful to visualize the three nadis in the spine: ida, pingala, and the central channel sushumna. Inhale and exhale through the central channel, sushumna. This channel is a milky white tube. Feel the energy as it goes up and down through the spine from the pelvic plexus to the medulla oblongata.
- Observe how many times the mind gets distracted. The distraction is always followed by an irregularity in the breath.
- When breathing, focus your attention on the breath as it goes in and out. You will notice that one nostril is more open than the other. This is normal and it can be changed by paying attention to the closed nostril for just a few moments. This will give you control over the flow of breath. Breathing through the right side brings a warming effect and breathing through the left side brings a cooling effect. Depending on what side is in charge, disturbances in the mind can occur, making it important that we gain control over the disturbances of the tattvas.
- AWAKENING SUSHUMNA. By focusing the attention in between the two nostrils, you can make both nostrils flow equally. This doesn’t mean that you direct the eyes to the tip of the nose. The focus should be on the awareness of the breath just above the upper lip, which is the union between ida and pingala. This state where there are no fears or negative thoughts can help to distract the mind and is delightful, but it doesn’t last long. If you practice regularly in the morning and evening, it can be easy to obtain.
- Once you can hold this state for 5 minutes, you have overcome a major obstacle and have developed a one-pointed mind. Keep practicing this for 3 to 4 more months.
- The point now is to witness your own thought process and to be able to remain undisturbed by the different mental scenes, emotions, memories, concepts, etc., something that is unthinkable to most people. Practice this for 3 to 4 months.
There are different levels of the mind and the unknown unconscious mind is one of them. This is where impressions of our actions, desires, and emotions are stored. This level of the mind corresponds with the deepest level of the mind, still a mystery, but a single memory can create a disturbance. Be patient. Contemplate and analyze your fears. You will gradually be able to inspect your thinking without disturbing the mind. This state is called Samadhi. There are 4 stages of Samadhi and when you can focus the mind for 10 minutes without disturbance, you have come close to achieving this state. The final step is to be in silence. This silence is regarded as indescribable, the opener of intuitive knowledge of all times. Silence is the goal. From silence comes happiness, bliss, and peace.
TIME AND EFFECTS DURING MEDITATION
3 MINUTES Increases blood circulation. This distributes the neuroendocrine secretions throughout the body.
7 MINUTES Brain frequency waves start shifting from Beta waves to Alpha waves (more calming waves), and can continue even to deep relaxation delta waves. At the same time, the electromagnetic field around the body increases in strength.
11 MINUTES The sympathetic and parasympathetic parts of the brain start to get balanced and produce energy.
22 MINUTES Anxiety-producing thoughts in the subconscious start to clear.
31 MINUTES Total balance in the endocrinological system is achieved. This effect will last the whole day. This is reflected in changes in mood and behavior.
There are so many benefits associated with the practice of meditation. Here are some of them;
- Mediation creates a metabolic state deeper than that which occurs during sleep.
- Meditation reduces blood lactate, a symptom of stress.
- Meditation increases calming hormones like melatonin and serotonin, while decreasing cortisol.
- Meditation improves short vision, hearing, and blood pressure, which can all be impacted by aging.
- Long term meditators have 80% fewer heart-related diseases, and 50% less cancer.
- Meditators release DHEA, a youth-related hormone. In fact, 45-year-old male meditators have 23% more of this hormone. This hormone increases sexual function and memory, and decreases weight and stress.
- 75% of insomniacs were able to sleep normally when practicing meditation and 25% were improved.
- 34% of chronic pain was decreased in patients when practicing meditation.
- Pre-menstrual syndrome symptoms decreased by 57%
- There was a notable decrease in migraines.
- Anxiety and depression were reduced significantly.
- Working people missed fewer days due to illness.
- Patients with AIDS and cancer experienced decreased symptoms.
- The use of medical care and hospitalization was reduced.
- Post-traumatic stress syndrome improved.
TIPS FOR A MEDITATIVE MENTAL STATE
- Don’t judge yourself.
- Act as a witness to your thoughts.
- Re-focus on the breath. Every time you find yourself engaging in mental distractions, congratulate yourself because you have just passed a great barrier: BEING AWARE. Then, return to the breath.
- Don’t engage in mental distractions; just observe how many times different thoughts (or a particular thought) come to you and how this makes you feel. Then, return to the breath.
- Accept what it is. Even if you don’t like it, start accepting that you don’t like it!
- Don’t have any expectations.
- Surrender! To your breath, to your practice.
- Realize that the air inside of your lungs is the same air that is outside. The physical body is your mental barrier. You can break this barrier! Just by being aware of this.
- You can mentally divide your body into molecules of ADN, energy dots. Then, do the same with your surroundings, and become ONE with everything around you.
- When possible, follow the sutras. Learn to withdraw the attention from external and internal disturbances (pratyahara), refocus on the present, use the breath (dharana), and use meditative awareness (dhyana) to eliminate any mental or emotional reactions that arise during meditation. This will allow you to get to deeper layers beyond stress and emotional traumas of the past.
- You already are. If there is a mantra to keep in mind, this mantra will be I AM. Do not expect a magical lighting bolt to strike you and make you different or special. Remember you ALREADY ARE and you have all these qualities within yourself. Just listen.
FREQUENT QUESTIONS AND ANSWERS
- There are so many different types of meditation. How do I know which one to follow?
All the authentic different meditation paths have the same goal: to know your inner self. So no matter which path you choose to follow, it will lead you to the same place.
My recommendation for you is to choose a path and stick with it for a period of time in order to get a feeling of how it works for you.
Because we are different beings with different qualities and personalities, there are different paths. Some paths are complete and can lead you to a state beyond the limits of the mind.
The focus on the breath is not enough to move beyond the mind, but it’s a start. In the beginning, you should develop perfect posture and focus on the breath. Practice and the rest will come.
- Should I move if my knees hurt or my legs get numb?
Yes, you can move. Remember meditation is a pleasure practice, and it should remain that way.
In the beginning, you should dedicate some time to developing a good and stable sitting position that you can hold for 15 to 20 minutes. Early on, when your body is not accustomed to being in this position, it is normal to experience some discomfort. However, this will go away with time and you will be able to sit and concentrate on the breath.
Just keep in mind that the more you move, the more distractions you will cause. So it’s advised that you move as little as possible.
- What is the best time to meditate?
The best time to meditate relates to the angle between the sun and the earth. The most auspicious times to meditate are at 4 AM and 4 PM, before the sunrise and sunset.
- What is Japa? What is the different between Japa and meditation?
Japa is the continuous mental repetition of a mantra. Mantra is a powerful tool for focusing the mind.
Japa can be practiced in any place or situation. This will help a great deal with those times when the mind has a tendency to focus on the outside world. When the recitation of Japa becomes spontaneous, this will bring happiness.
Chanting Japa from the heart and not as a mere repetition will lead to states of ecstasy.
A mala can be used when chanting Japa. A mala is a necklace with beads that help with the count of mantra.
The difference between Japa and mediation is that Japa will bring your mind to a one-pointed state while meditation is pure silence of the mind.
- How do I know if I’m making progress?
Spiritual progress is not measured in the same was as progress in the external world. You are making progress when you feel more at peace and content, or when the mind can be one-pointed with ease.
- How long will it take to attain the final goal?
There is no set amount of time for graduating from the spiritual school. It all depends on the individual student’s discipline, frequency, and determination.
- What really is meditating?
Mediation is the ability to stop the waves of the mind and to bring the mind to silence. There are many tools that can help you get to this state, such as focusing on the breath or chanting a mantra.
- Can meditation cure emotional problems?
Meditation is one of the best therapies for emotional problems because it helps you to listen, recognize, and face your fears, traumas, and emotional instabilities.
If you can not find peace within, surrender yourself to the Lord of life. Self surrender is the highest of all the methods.
- Is there any risk in meditating?
No there is absolutely no risk in meditating.
- Sometimes my meditation is great, and other times I cannot stop the disturbances. How can I deal with this?
You can deal with the disturbances just by accepting what is. Stop fighting with any expectations that you may have.
Before sitting down, cultivate a firm determination not to care about disturbances that may arise (positive or negative) and to keep focused on the breath.
- Is it helpful to use music while meditating?
Music keeps the mind focused on the external world. You can listen to music afterwards while relaxing.
- Should I use candles and incense when meditating?
Candle light can produce a little tingling on the eyes, which may cause distractions.
If you want to create a nice atmosphere, you can burn incense before meditating but while meditating because the smell may distract your mind.
- Do my diet and sexual habits affect my meditation?
- Heavy meals take more time to digest and will make you feel sleepy. Eating light and nutritious food will keep your body and mind healthy.
Sex is an essential necessity for the body until a certain age, but it’s advised that you not obsess with sex. The sex energy is a very powerful energy and wasting it is not recommended.
- Why do I sometimes feel scared to meditate?
The education system teaches us how to deal with the outside world while meditation teaches us how to deal with the inside world.
When meditating, you present yourself to yourself. This may feel frightening for some people because the unknown, the different, and change can produce fear. But what you are about to know is yourself, so what is there to be scared of?
- Do I need a timer when meditating?
It’s up to you. You can use your mental clock and rise 10-20 minutes early to meditate. It’s best to meditate when you have no obligations afterwards, such as early in the morning or at night. It can be unpleasant to finish your meditation with the sound of an alarm clock.
- How do I know when I need a teacher, and how do I find one?
When the student finds that the nature of the objects of the outside world no longer interest him, he starts to question the meaning of life and starts searching the scriptures of the sages.
Do not look for a teacher, rather prepare yourself. There is an old and true saying, “when the student is ready, the teacher appears”.
A true teacher is selfless, experienced, and practices meditation. This teacher can lead the student to a true path.
- What are the signs of deeper meditation?
The sign of deeper meditation is a one-pointed mind focused inward. When the student practices meditation in a constant and punctual way, the mind becomes penetrating and one-pointed, removing obstacles with ease.