The Himalayan Tradition. Beginning Meditation. Swami Veda Bharati

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1 The Himalayan Tradition Beginning Meditation Swami Veda Bharati 0

2 Table of Content 1. Introduction 2. Steps to Meditation 1. Diaphragmatic Breathing 2. Correct Posture 3. Systematic Relaxation 4. Breath Awareness 5. The Sacred Word 3. Practical lesson on Meditation 1

3 Table of Content 1. Introduction 2. Steps to Meditation 1. Diaphragmatic Breathing 2. Correct Posture 3. Systematic Relaxation 4. Breath Awareness 5. The Sacred Word 3. Practical lesson on Meditation 2

4 Introduction Common to the practices of many schools, the first step to meditation is awareness of breath. Anyone can begin at any age; younger the better. The practice should be done at least once a day. 3

5 Table of Content 1. Introduction 2. Steps to Meditation 1. Diaphragmatic Breathing 2. Correct Posture 3. Systematic Relaxation 4. Breath Awareness 5. The Sacred Word 3. Practical lesson on Meditation 4

6 To Practice Meditation, learn. 1. Diaphragmatic Breathing Breathe through diaphragm so that no pressure is felt in the lungs 2. Correct Posture Keep the spine straight. No feeling of discomfort in the legs, back or the neck 3. Systematic Relaxation Relax the neuro-muscular system step by step 4. Mindful Breathing Be aware of breathing 5. Mantra Japa of a mantra or a sacred word from one s spiritual tradition The first step to meditation is awareness of breath 5

7 To learn Diaphragmatic Breathing, Practice 1a Makarasana: The Crocodile Position 1. Lie on the stomach; Heels slightly apart 2. Cross the right arm over the left and place them in front of you to uplift the upper chest 3. Rest your forehead on the arms 4. Bring your awareness to the breathing process 5. Observe the flow of the breath 6. Let there be no jerks, no breaks in your breathing 7. Observe and feel the gentle movement in the stomach area as you breathe 8. Take note of the breathing process Makarasana - Front View Makarasana - Side View Cont/d Practice Makarasana and Shavasana for 5 to 15 minutes 6

8 To learn Diaphragmatic Breathing, Practice 1b Shavasana: The Corpse Position 1. Lie on the back; Heels and hands slightly apart 2. Breathe and observe the rise and fall of the stomach and navel area 3. Place left palm on the chest and right palm on the stomach 4. Feel the rise and fall smoothly without jerks or breaks 5. Breathe uniformly - Length of inhalation and exhalation being equal Shavasana Practice either of the two asanas or both in sequence 7

9 For a Correct Posture you may sit on the floor 2a On the floor 1. Fold a blanket and make it into a neat and firm cushion 2. Place it under the sit bones with legs and knee on the floor 3. Straighten your shoulder 4. Straighten your spine. Straight spine is slightly S shape curve 5. If any discomfort is felt in the back or neck, experiment with the height of the cushion Folded blanket in two layers On the floor - Side View Practice correct posture On the floor - Front View Cont/d 8

10 OR you may sit on the chair 2b On the chair (Mitrasana) 1. Sit on the edge of a hard chair with feet on the ground 2. If required, put a cushion under your feet 3. Sit with straight spine 4. Place the hand in the front; on the thighs On the chair - Side View On the chair - Front View One need not try to sit in advanced postures 9

11 Relax the body Sequentially 3a Relax your >>> Forehead >>> Eyebrows >>> Eyes >>> Nostrils >>> Cheeks >>> Jaw >>> Corner of the mouth >>> Chin >>> Neck >>> Neck-joint >>> Shoulders >>> Shoulder-joints >>> Upper arms >>> Elbows >>> Lower arms >>> wrists >>> hands >>> fingers >>> fingertips. The basic methodical relaxation Lie in Shavasana with feet apart, arms separate from body and palms up Continue breathing diaphragmatically Take a mental inventory of the body from forehead to toe Ask each part of the body to relax as it is brought to mind following the Sequence* Relax in the reverse order up the body. Remember the sequence. Go over the body and relax each of these parts in this sequence. Let the different parts go limp Cont/d Fingertips >>> fingers >>>Hands >>> Wrists >>> Lower arms >>> Elbows >>> Upper arms >>> Shoulder joints >>> Shoulders >>> Chest >>> Heart area >>> Stomach >>> Navel >>> Abdomen >>> Pelvis >>> Thigh joints >>> Thighs >>> Knees >>> Calf muscles >>> Ankles >>> Feet >>> Toes. Toes >>> Feet >>> Ankles >>> Calf muscles >>> Knees >>> Thighs >>> Thigh joints >>> Pelvis >>> Abdomen >>> Navel >>> Stomach >>> Heart Area >>> Chest >>> Shoulder joints >>> Shoulders >>> Neck joint >>> Neck >>> Chin >>> Corner of the mouth >>> Jaw >>> Cheeks >>> Nostrils >>> Eyes >>> Eyebrows >>> Forehead Relax your body. Breathe only diaphragmatically 10

12 You may also practice Tension/Relaxation method If body still does not relax, a different method of relaxation may be used called Tension/Relaxation method. 3b Lie in Shavasana When tensing, tense from the finger or toes upwards Tense and relax the right leg left leg right leg left leg. Repeat Tense and relax both legs simultaneously. Repeat Tense and relax the right leg and arm left leg and arm right leg and arm left leg and arm. Repeat Tense and relax the right arm left arm right arm left arm. Repeat Tense and relax both arms simultaneously. Repeat Tense and relax all the limbs simultaneously. Repeat Lie in Shavasana for a few minutes, then sit up for meditation Avoid tensing muscles other than the ones you are working with Let there be no sign of any tension in the whole body 11

13 Practice Breath Awareness 4 Let there be no break in the awareness of the breath flow Sit on the floor or the chair with straight spine Establish diaphragmatic breathing Feel the flow and touch of the breath in the nostrils No Pause between the breath Awareness of inhalation should immediately merge with the awareness of exhalation and vice versa If the mind wanders off, straighten the spine again Relax quickly again Re-establish diaphragmatic breathing Continue with the awareness of the flow and touch of the breath in the nostrils Let the breath flow without Jerks Breaks Sound Gasping Let the flow of the breath be even and smooth 12

14 Practice with a Mantra The Sacred words 5 Those in different religious tradition may use the sacred word prescribed by their tradition To begin with use Soham - I Am That Exhaling, mentally remember HAAAMMM Inhaling, mentally remember SOOOOO No interruptions in the breath awareness No interruptions in the awareness of the flow of the word as a thought Slowly lengthen the time of being aware of the flow without interruptions Let it flow. Let it happen. Observe and experience Remember, meditative state cannot be entered by fighting oneself Observe how the breath, the word and the mind are flowing together 13

15 Table of Content 1. Introduction 2. Steps to Meditation 1. Diaphragmatic Breathing 2. Correct Posture 3. Systematic Relaxation 4. Breath Awareness 5. The Sacred Word 3. Practical lesson on Meditation 14

16 Meditation with So-ham Mantra 1. Sit in a comfortable posture Floor or Chair 2. Be aware of yourself from head to toe 3. Draw around yourself, as it were, three circles of light 4. Resolve that the mind will not cross these circles, nor will any intruding thoughts and impression enter from outside 5. Exhale and Inhale by remaining aware of yourself from head to toe 6. Progressively relax your entire body with each exhalation 7. Now resolve in your mind, for the next 5 minutes - you will be aware of the movement of your stomach and navel area with the gentle rhythm of breathing 8. Now resolve that for 5 minutes there will be no other thought except for the awareness of the path of your breath from the navel to the nostrils, from nostrils to the navel 9. Now feel the flow and the touch of your breath in your active nostril 10. Now resolve that for 5 minutes there will be no intruding thoughts except the feel of the breath in your passive nostril 11. Now resolve that for 5 minutes there will be no other thought except the feel of the breath in your two nostrils 12. Now with you breath, exhale thinking the word haaammm, inhale thinking the word sooo Cont/d PS: If you do not believe in God Exhale counting ONE; Inhale counting TWO 15

17 Meditation with So-ham Mantra 13. Resolve that for 5 minutes there be no other thought except the feel of the breath in both nostrils - inhaling sooo, exhaling haaammm 14. Maintain the resolve so that no break occurs between the exhalations and the inhalations 15. Observe how the mind and the word are flowing together in a single stream, the mind stream itself becoming a word and the breath 16. Now mentally feel the spot where the nose-bridge ends and the upper lip begins. Mentally feel the spot between the eyebrows 17. Now inhale as though you were inhaling from the spot in front of the nose-bridge, a subtle energy flowing to the spot between the eyebrows; exhale the same way. (This flow between the two spots is known as sushumna breath) 18. Maintain the stream of the mind, word and the energy flow 19. Resolve that for 5 minutes you will only feel the flow of the stream in the sushumna channel 20. Now using the center between the eyebrows as the gateway, enter the chamber of your mind and resolve for half a minute, there will be no exterior thoughts, only utter silence and absolute stillness 21. Resolve and maintain the enjoyment of such silence and stillness for half a minute Cont/d 16

18 Meditation with So-ham Mantra 22. Now from the gateway between the eyebrows, resolve to be only in sushumna breath for a minute 23. Maintain the same stream of the mind, word and the energy flow without the intrusion of any thought 24. Continue in silence and observe the mantra so-ham in the breath 25. Renew every minute, the resolve to permit no other exterior thought 26. If you have difficulty, practice the entire process you have just gone through 27. Sit as long as you wish 28. Without breaking the flow, gently open your eyes 29. Continue to feel the flow even with your eyes open 30. Resolve to calm the mind in this way many-many times in the day 31. Whatever you will do repeatedly with your mind; will become the mind s habit and the mind will rediscover its original calm nature 17

19 This presentation is from the book Night Birds written by Swami Veda Bharati and gives only an overview on the select subject. For a deeper understanding, please study the original work. Pictorial depiction of asanas may be helpful but are better learnt under expert guidance. May you receive the grace of the Himalayan Lineage 2010 Swami Veda Bharati. All Rights Reserved. 18

20 What to do with overwhelming desire? Nothing. Neither denounce yourself nor indulge. Neither decry nor affirm. Indifference calms a jumping dog. - Swami Veda Bharati 19

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