Do you know what is Meditation? Learn Now

Meditation is a simple, effective and convenient way to calm your busy mind, relax your body, become grounded and find inner peace amidst the chaos of day-to-day life.

Food nourishes the body yet the mind drives it. The body does as the mind tells it. Without a filter, our senses are on overdrive and our mind becomes dominated by what is happening around us. Continuous stimulation from sight, smell, sound, taste and touch tends to result in a speedy mind and contributes to physical exhaustion. We need to create relaxing thoughts, as used in these one minute meditations, to consciously free the mind from the noise of the outer world. Thus, we are strengthened, the body relaxed and the senses cooled. My mind is quiet. 

The Story of Two Wolves

A Grandfather from the Cherokee Nation was talking with his grandson. "A fight is going on inside me," he said to the boy. "It is a terrible fight and it is between two wolves." "One wolf is evil and ugly: He is anger, envy, war, greed, self-pity, sorrow, regret, guilt, resentment, inferiority, lies, false pride, superiority, selfishness and arrogance." "The other wolf is beautiful and good: He is friendly, full of joy, peace, love, hope, serenity, humility, kindness, benevolence, justice, fairness, empathy, generosity, truth, compassion, gratitude, and deep vision." "This same fight is going on inside you and inside every other human as well." The grandson paused in deep reflection because of what his grandfather had just said. Then he finally cried out; "Oyee! Grandfather, which wolf will win?" The elder Cherokee replied, "The one I feed." 

Thoughtful Choice

It’s important to choose which thoughts we give our time and attention to. A thought leads to a feeling, which leads to an awareness and that leads to our experience of life. When we tune into our true, natural self the experience of happiness bubbles up, having relaxed and freed ourselves from the noise of the outer world, we are ready to look into our inner world of thoughts and feelings and begin to nourish “the good wolf”. This works like magic! A mind well nourished becomes our friend. 

Strengthening the mind

By focusing on our beautiful thoughts and feelings we develop natural concentration. Using the one minute meditations regularly strengthen this. It is then easy to keep an appreciative outlook, hold interest and use time successfully. 

Train a wandering mind

What to do when the mind still wanders? We can step back and observe our own negative or unhelpful thoughts, as if they are clouds passing by, without getting caught up in them. Then we gently focus our mind on positive empowering thoughts. With practice our natural habit of concentrating on the positive returns and our mind wanders less. 

Meditation is focusing our concentration and remembering deeply our eternal identity and re-awakening a wonderful state of well-being. It is the soul, I the soul, who is a tiny, subtle point of pure, living energy, spark like, that uses the body to express itself. We are seated in the pilot seat, behind the eyes, in the centre of the forehead – distinct from the brain. Experience the self in this way and emerge an incredible feeling of lightness. 

Meditating on the self as a soul, we start to experience the power of true silence, which is sweet, peaceful, rich and powerful. It is the ‘language of the soul’, being able to feel supremely comfortable and stable. When we are touching the ‘heart’ of our selves we are light and vibrant...we are silent.

THINGS TO REMEMBER:

·       Consistency is more important than quantity.  Meditating for 5 minutes every day will reward you with far greater benefits than meditating for two hours, one day a week.

·       During breathing engage your diaphragm and fill your lungs, but do not force your breath.

·       A mantra is a sound, word or phrase that can be repeated throughout your meditation.  Mantras can have spiritual, vibrational and transformative benefits, or they can simply provide a point of focus during meditation.  Here we use OM as a mantra.

·       During meditation don’t dwell on your thoughts.

·       When you are ready to end your practice, slowing bring your conscious attention back to your surroundings.  Acknowledge your presence in the space around you.  Gently wiggle your fingers and toes.  Begin to move your hands, feet, arms and legs.  Open your eyes.  Move slowly and take your time getting up.

·       While relaxing body don’t forget to relax each part of body.  

·       As far as possible, the back, the neck and the head should be in a straight line.

·       At the end, By GOD’S grace, our period of silence is over. And now let us rub the palms of our hands together and gently, very gently, softly, very softly, touch them on the eyes and open them. “OM, BRAHMA KIRPA HEE KEWALAM, KRISHNA KIRPA HEE KEWALAM, GURU KIRPA HEE KEWALAM, OM SHANTI, SHANTI, SHANTI”

MEDITATION STEPS:

1.    Be still, silent, Relax your body, Rhythmic breathing. Breathe in slowly, easily, evenly, and deeply and then breathe out slowly, easily, evenly, and deeply. As your breathing becomes rhythmic, your tensions will relax. It may be better if you blend the repetition of “OM” with your breathing. As you inhale, take in the breath, utter the sacred syllable “OM” silently. Then exhale, take out the breath and as you do so, utter the sacred syllable “OM” orally i.e. with sound.

2.    Just watch the mind. Observe the mind without any judgment, without any criticism. You are but a silent observer; observe without judgment, without criticism. You will find that as you detach yourself from the mind and just keep on watching it, its movements, gradually the mind will cease its activities.

3.    The third step is the step of serenity, the step of peace. In this third step, you may imagine yourself as a rock in the midst of an ocean. Waves arise. They dash against the rock. The rock is unaffected, is calm, tranquil, peaceful, serene. Waves arise. Waves are the distracting thoughts. They dash against the rock. The rock is unaffected, calm, tranquil, peaceful and serene.

4.    It is the step where you realize your oneness with all that is, all men, all creatures, all things, all conditions. You are in every unit of life, in every bird and animal, in every foul & fish, in every insect, in every shrub, in every plant. You belong to all countries and communities, all races and religions. You are at one with the universe. This type of meditation will fill your heart with loving kindness & a spirit of compassion so that a stage may come when you will not wish to snuff out the life even of the smallest insect.

5.    In the fifth step you must realize that you are immortal. If you are at one with all humanity, then even if there is one human being alive, you are alive. If you are at one with all living creatures, then even if there is but one creature breathing the breath of life, you are alive. Yes, you are immortal, immutable, eternal, and deathless!

6.    In this step you breathe out peace and happiness, goodwill and bliss to all. May all be happy and full of peace and bliss. Think of all who dwell in the Northern lands and pray in the heart within: “may all who dwell in the Northern lands be happy and full of peace and bliss.” Then think of all who dwell in the Southern lands and offer the prayer “may all who dwell in the Southern lands be happy and full of peace and bliss.” Likewise, “may all who dwell in Eastern lands and all who dwell in Western lands, may they all be happy and full of peace and bliss.” Breathe out peace and goodwill to all. May all be happy and full of peace and bliss. All living things whether they be near or far, tall or tiny, rich or poor, educated or illiterate, whether they be born or are still in the womb unborn, may all, all, all be happy and full of peace and bliss. May those that love and those that for some reason or the other are unable to love you, may those that speak well of you, and those that for some reason or the other are unable to speak well of you, may all, all, all, without exception, be happy and full of peace and bliss. You are in them all. It is only when they become happy that you are happy. May all be free from disease, ignorance, sorrow. As you get up from this meditation, you will find that you yourself are happy and full of peace and bliss.

Written by Manu Kaushik

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