Meditation

We are going to discuss about Meditation based on "Pantajali Yoga Sutra (Ashtanga Yoga)". In his sutras the "Sage Patanjali" has explained 8 limbs of yoga (Ashtanga Yoga). Those are :- Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, and Dhyan Samadhi. The initial four stage are the basic stages which help the person to attain "Sthiram" (stability of mind) which is the prior necessity for practicing the further stages of meditation. According to him meditation (Dhyan) means - "Full concentration of the mind focused on one of those experiences"

In simple terms the spontaneous concentration of the mind on the object is Meditation.

Now let us see in detail what exactly he means to say about Dhyan(meditation), We all know that our mind is fickle, like a butterfly, which always flies from here and there and does not wait at one place for long. But the speed of our mind is far more than the butterfly or it may be greater than the speed of light.

Mind can recollect past experiences, keeps thinking about the future and experiences the present with all its might and we do not have any control over our minds journey.

'Dhyan'(meditation) is the study of deep concentration, calmness and tranquility of the mind. It is the study of attaining complete control over ones mind. Meditation takes the consciousness beyond conscious, sub conscious & unconscious states to super consciousness.

How do we achieve that?:

In the fundamental stages of meditation one has to decide some target upon which one can concentrate. He has to concentrate with the help of his sensors like ' Eyes, Nose, Ears, Mouth and Touch' that means he can 

* Look at the target whichever he wants

* He can recite a small mantra with the help of mouth

* And he can listen to the mantra with his ears

Further more he is not permitted to think anything else, except the target.

What is a target?:

A target would be anything, which ones mind would like to concentrate upon. It would be anything, which will give tranquility and serenity to ones mind.

For instance it would be a photograph of ones deity. In this case the photo frame is the target . In the fundamental stage one can look at the frame, the picture of the deity, the background of the picture. Think about all the above factors, recite or hear a mantra of that deity, but one has to see to it that ones mind does not run away beyond the target decided. One can develop his capacity of sitting in this stage from 5-10 minutes to any amount of time.

But once the mind thinks of some other factors your meditation comes to an end . This stage is truly a very fundamental stage and needs a lot of practice because we are never used to control our minds.

Once you have achieved this for specific period of time you can try for the 'Dhyan'.

To explain with Omkar as the target, we have been looking at it, reciting and listening the mantra, our mind stays (appeases) upon it for a specific amount of time.

Now further we close our eyes and recollect the picture of the OM.

At the same time we are reciting or listening to the omkar. Then again with closed eyes we are only hearing the reciting of the mantra on the cassette without reciting by our mouth. Further our minds only recollects the experiences taken by our eyes, ears and mouth. The actual Dhyan stage has only one dimension, now we concentrate on only a part of our target and in the next samadhi stage the person experiencing the target tends to be nobody. Only the experience remains.

At this stage the minds target as a number of dimensions. The mind thinks of all the factors, which it has experienced in the initial stages.

Meaning, Properties & Functions of Mind:

It is very difficult to understand the nature of the mind because it has no physical existence. It is very subtle as well as hidden. But the existence of the mind can't be denied, as many of our problems physical, mental and psychological are the outcome of our mental condition. Mind exists in the body but it is distinct from the body and organs.

Mind is also distinct from the spiritual self, 'the Knower' as he just observes the mind and its functions. The Knower perceives the external objects through sense organs but with the help of the mind. Perception of any event is not possible without the presence of mind. So in every event of perception there is an external object, an organ of perception (ears, eyes, nose tongue or skin) and there is mind and the 'Knower' or 'self'. All these are connected very closely, inseparable but still distinct from each other.

The mind can multiply or divide the strength of the Body. The person can't work if he is mentally not prepared for the work but a person can work with extra energy if he has mentally decided to work.

The mind has tremendous speed. It can travel from one point to another point at infinite distance within fraction of a second.

The mind interconnects the 'Self' with the physical body. The mind controls the physical organs through Brain, Autonomous Nervous System, and Endocrine Gland System.

We can summarise seven functions of the mind as follows.

Consciousness, Thoughts, Emotions, Perceptions, Memory, Intelligence and Judgment.

The Condition Of Mind:

1. Mind has no physical existence.

2. Existence of the mind can't be denied.

3. The nature of the mind is to move from one point to another continuously.

4. The mind has tremendous speed.

It is clear from the points that the mind is very unstable. Mind doesn't remain stable at any particular point or any object. It keeps moving all the time. Mind runs after the objects it likes but runs away from the objects that it dislikes.

Controlling The Mind:

You have already studied that the mind is essential in the process of acquiring knowledge. For example when you are listening to a speaker in lecture, you learn through your ears. But if your mind is not concentrating on the lecture then you won't understand anything there. As the mind is unstable, you cannot concentrate on lecture. So to learn what the speaker is telling, you must establish control over your mind and force it to listen to the lecture. Then only you'll be able to acquire knowledge.

Hence you have to control movements of mind and make it stable whenever you want, as per your requirements. But this is the most difficult part because of unstable nature of mind. This process of making mind stable is called concentration.

This is true for any function of mind. If you want to remember a particular event, you will have to concentrate your mind till you remember that event.

It is clear from the above discussion that it is essential to control the mind. Only then, one can get what he wants. But controlling mind is the most difficult task.

Efforts are being continuously made to find out the ways and means to establish control over mind. Meditation is one of the very effective ways to control the mind.

This control can't be achieved in short period. Meditation is a systematically designed technique to achieve this step by step.

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                                       Different Links To Access Mind:

You have already studied that the mind is an inseparable part of the human being. It is distinct from brain, nervous system; it is distinct from all other physical organs, it is distinct from Pranic Force behind body activities.

The mind is distinct from all these systems but at the same time, it is closely associated with all these systems of the body. Mind is very difficult to access directly but all these systems are relatively easier to access. So mind can be accessed through these systems, we will discuss some of these links.

1. Body Movement and Mind

2. Sense Organs and Mind

3. Breathing Process and Mind

4. The Self and Mind

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1.Body Movements And Mind :

We make body movements intentionally or automatically. The automatic movement doesn't need presence of the mind. The intentional movements need the attention of mind similarly if you control the body movements you can automatically access the mind. You can't control the movements for long so the scope is limited with this technique.

2.Sense Organs And Mind:

We get the knowledge of the external world through our five sense organs (eyes, ears, nose, tongue, skin). The presence of mind is essential for this perception. The senses are attracted towards their objects of desire and they involve mind in the process. The sense organs can be controlled to some extent. So mind can be accessed through the control of the sense organs.

3.Breathing Process And Mind:

Breathing is a continuous and very important process. The observation of this process helps to establish the fact that breathing and mind has a definite connection between them. When the mind is under tension or under emotional pressure, the breathing rate increases and when the mind is calm and quiet, rate of breathing decreases.
It is interesting to know that to some extent we can easily control our breathing with will. So we can easily control our mind to some extent.

4.The 'Self' And Mind:

The 'Self' or 'Atman' (Soul) is the owner of human beings and hence the owner of the mind as well. If one recognizes the 'Self' in its true nature, he will be able to control and order the mind. It may seem very simple but is the most difficult task in one's life.

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                                     Techniques To Control The Mind:

1. Body Movement

2. Sense Organs

3. Breathing

4. The Self Control

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1.Body Movements:

Yoga has prescribed number of Asanas, the body postures to be practiced and attained in a particular way. These movements are special and needs the concentration of mind. After attaining the posture it is maintained for longer period and the whole body is relaxed completely in the posture. In this process the mind is initially engaged in body movements, then in relaxation and gets freedom from body and then it is directed towards the endless thoughts. The mind control is established during the process.

2.Sense Organs:

An interesting object is selected and the concentration of sense organs is directed towards this object. The mind, being connected to the sense organs is pulled towards the object. Intentional and continuous practice of this technique slowly establishes control over the mind. Slowly the span of the object is reduced to minimum to increase the control over the mind.

3.Breathing:

Breathing is under the control of the metabolism & emotions. Metabolism is reduced to minimum level with the help of steady and relaxed posture of Asana. The emotions are also reduced with the Asana posture. This results in a very low rate of respiration with little quantity of air in inhalation and exhalation. The mind is directed towards the breathing. As the breathing becomes slow, the mind also becomes calm and quite.

4.The 'Self' Control:

After proper realization of the 'Self' (Soul) it becomes strong enough that it can directly control the mind. This technique is the advance one and very difficult to follow for beginner. All the above techniques contribute to the system of meditation. There are a large number of meditation systems developed and many have used these systems to their advantage. We will learn Easy Meditation Technique, which is suitable to beginners. 

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                                            Easy Meditation Technique:

Introduction:

As the name suggests this is a very simple and easy technique of meditation, which can be followed by anyone irrespective of age, sex and physical condition. Even patients can follow this. The result is experience of calm and quite Mind and body.

1. Pre-requisites

2. Preposition

3. Procedure
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1.Pre-requisites:

This practice is to be done with empty stomach (3 hours after the meals and 1hour after drinking any soft drink.) You have to wear loose clothes or loosen your clothes (belt / tie).Remove the shoes, wristwatch etc. This can be practiced for any length of time with minimum 10 minutes so you should keep at least 10 minutes for this practice. The sitting arrangement must be comfortable. Avoid the disturbances like phone,bells or even excess light or any other disturbing reason.

2.Preposition:

Sit comfortably on easy chair or sofa. Straighten the legs but don't stretch them. Keep your hands on chair or on your knees loosely. Keep your fingers relaxed. Close your eyes gently. Relax the body.

3.Procedure:

Relax every muscles from toes to the top, one by one and slowly. Relaxation of muscles creates a feeling of pleasure in your mind and body. As the muscles are relaxed the breathing becomes slower and slower. Now focus your Mind on the breathing. Do not control the breathing but witness it. As the body is relaxing the breathing becomes slow. As the breathing becomes slow, the Mind becomes calm and quite. As the Mind becomes calm and quite, the body relaxes further, which further reduces the breathing rate and so on. After pre planned time elapses, be aware of your breathing, body parts, make the slow movements and slowly open your eyes and come to preposition.

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                                         ( Physiology of Meditation Asanas)

Physiology of Meditative positions:

Meditation is a state of concentration of mind leading to higher states of awareness resulting in to heightened perceptions. To achieve this state one needs to still the mind, control the thoughts, balance the emotions. The process of meditation takes long preparations, one needs to be comfortable for longer time duration. So the meditative postures should help the practitioner steady the body and mind. All the Hatha Yoga reference books recommend padmasana (Lotus pose), Siddhasana (Perfect pose), Swastikasana (Auspicious pose), Bhadrasana (Gracious pose) and Simhasana (Lions pose) as meditative positions. They are considered the best Asanas, and all other asanas are to prepare the body and mind to sit in these positions for longer duration, typically half hour to 3 hours. The mastery of asana in Hatha Yoga is ability to maintain the asana for more than 3 hours, without any trouble. The above mentioned meditative positions are sitting postures with legs crossed in different ways, offering a firm triangular base to the spine. The spine is erect and all the body parts are relaxed. Hands in Dhyan Mudra or Chin mudra resting on knees comfortably. (Dhyan or Chin mudra helps the mind become relaxed and concentration is easily achieved.)

These postures offer following important advantages required for meditation.

* In these positions spine is erect which allows all the physiological activities go on normally. Physiology says that erect    postures create proper balance posture for digestive organs, heart and lungs. These vital organs function at optimum    level resulting in increased efficiency and reduced stress.

* To maintain the balance in these positions, brain and other parts (hypothalamus, pyramidal tract, extra pyramidal  tracts, cochlea, neuro-muscular junctions) have to work less. Gravity & Anti gravity muscles need not work hard to  maintain the pose as the firm triangular base provided by crossed legs reduces the work. Closing the eyes is also  possible without loosing the balance.

* Abdominal muscles, diaphragm and muscles in the chest are stressed to the minimum extent. Production of carbon    dioxide is minimized so that process of breathing is minimized and continuous movement of diaphragm and ribs do not  disturb the state.

* These positions are such that the brain and nervous system has minimal stress, so that mind can be peaceful and    relaxed.

* The mind remains alert but relaxed.

* Only the supine position or lying down position is more relaxed than the meditative positions, but there is danger of falling asleep in horizontal positions.

* The pelvic region gets the rich supply of blood; it may result in toning up of sacral and coccygeal nerves. (May be    awakening of kundalini which is located in pelvic region, is affected because of these physiological conditions offered by  meditative positions but is a subject of research and nothing concrete is known as yet.)

* The blood from the legs can easily reach heart reducing the efforts of heart and lungs.

* Yoga psycho-physiology says that erect spine position offers least resistance to the Pranic energy traveling up to the  brain which is awakened through the meditation.

One should start practicing with basic crossed legs position for few minutes and then carefully learn the advance positions like padmasana, siddahasana, swastikasana etc. There is always a danger of damaging your knees if you stress your self too much.

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