Back in a previous year I had suffered my dark side of Life which is very stressful I don’t socialize much more stop talking with friends it was really hard for me.
One day my close friend came to me and advise me to practice meditation and yoga
I don’t know much about that I started Googling like how to do meditation after practicing for a week I had seen some noticeble results
So I am meditating daily sometime I feel I get really deep into meditation so I thought I have to share my experience for those who are beginner in this
Table of Contents
What is meditation
it is important to consider for a moment what is really mean by term meditation in the kriya or raja yoga ,the yoga of meditation ,meditation is simply stilling the mind and liberating from its restless emotions, thoughts, ego, feeling and desire
so that a wonderful feeling of wholeness and being at ” one can ” can be attained
As human being we have complex body mind and consciousness in western thoughts mind and consciousness are used as a synonymously
which causes misunderstanding to those who are new to Indian yoga philosophy,
in yoga philosophy the concept of mind and consciousness indicate two different things The mind exist only when there are thoughts , in deep sleep state no thoughts exist and therefore there is no mind
Types of meditation
There are may types of meditation which you can practice but here I am giving you some basic type of meditation
Vipasana meditation
Vipassana can be translated as insight it give clear awareness of exactly what is happening
Vipassana means insight in ancient Pali language in India
It is said that is thought by Buddha himself it is the essence of teaching the teaching of Buddha. the actual experience of the truth of which he spoke , the Buddha himself attain that experience by practicing of meditation
this is a practical way to examine the reality of once own body and mind to uncover and solve whatever problem lie hidden their to develop unused potential and to channels it for one’s own good and the good of other
Transcendental meditation
The transcendental meditation or TM is a form of slient meditation it is developed by maharishi Mahesh Yogi this meditation involve the use of a mantra and it is practiced for 20 minute twice in a day while sitting with one’s eyes closed
Zazen meditation
Zazen is a form of seated meditation Zen is also known as the meditation School of the Buddhism it is the study of self
Qigong meditation
Qigong – which is also called chi -kung it is the study and practice of cultivating vital life force through various techniques like breathing poster meditation
Qi means breath or air and it is considered as a vital life force energy
Chi – Kung is a centuries old system of coordinated body posture and movement breathing and meditation used for the purpose of health spirituality and Martial art training
Daoist meditation
Daoist also known as Taoist meditation it is referred to the traditional meditative practice associated with the Chinese religion and philosophy
Taoist involving concentration mindfulness contemplation and visualisation the earliest Chinese transference to meditation date from the warring state period
Ango meditation
Ango is a Japanese term for three months period it is the intense training for student of Zen Buddhism the practice during ango consists of meditation study and work
Tantra meditation
Tantra meditation practice combines movement breathing meditation and sound its main focus is chakra energy system within the body
What are the steps for meditation
Before you begin to practice it, it is important to understand that the practice that follows techniques are not the ultimate goal ,
The yoga meditation is not merely doing techniques, this are only vehicle for your inner journey to attain the goal of yoga meditation or spritual union ,
Techniques and practicing only help you towards your goal
It takes time and dedication, from this meditative state, the true happiness will unfold within you,
before you begin to explore the practical experience of yoga meditation it is useful to understand the concept of eight limbs of yoga,
It will prepare us for inword journey from our limited consciousness of outward identification
with our body mind and subtl higher state ,they provide the mean for freedom from the Earthy suffering and the true awakening of our everjoyful inner spirit
Eight limbs of yoga
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| Eight limbs of yoga |
- Yama
- Niyama
- Asana
- Pranayama
- Pratyahara
- Dharana
- Dhyana
- Samadhi
The eight limbs of yoga are the way to purify our body from deeper level and this will help on the path of more fulfilling life
This includes physical practice as well as meditation technique that will prepare us for the final and higher stage of spiritual awakening
Yama
Yama is the first from the eight limbs of yoga, it means restraints, this exercise restraints from action words and thoughts
That may causes distress or harm to us, the five Yama are non violence, truthfulness, non covertousness, conservation of vital energy and non attachment
Niyama
Niyama is the second from the eight limbs of yoga, and are just as important as Yama, but this is more about the connection with individual,
with with the society around as the five Niyama are (purity), (contentment), ( self discipline) , ( self study), ( attainment to the supreme conciousness)
Asana
It is the 3rd from the eight limbs of yoga , it includes the practice of most well known and widely practiced aspect of yoga in modern Life,
Asana mean physical posture, the posture that bear a relationship to over all purpose of yoga meditation
And according to patanjali yoga sutra ( an Indian Vedic book) posture that are steady , pleasent and comfortable will leand themselves to such concentration
Pranayama
Pranayama is the forth of the eight limbs of yoga, it can be defined as the regulations of life force through stilling the breath,
The word pranayama is formed by two Sanskrit word “pran” which means the energy of life force, which permit or sustain all Life
And “ayama” mean to regulate or extend, by the process of pranayama individual energy and consciousness are expanded into universal energy and consciousness
Pratyahara
Pratyahara is the fifth of the eight limbs of yoga,it Will perpare our mind for concentration and meditation
Pratyahara mean to retreat in the opposite direction, it is withdrawal of the mind from the five sense
And there respective objects in the world, usually as we look , touch, smell something our attention is drown out , where as in pratyahara the attention is directed inwards
Dharana
Dharana is the sixth of the eight limbs of yoga , the Sanskrit word dharana come from the word dhri ” to hold firm”
We can compare our mind with lake with thought and feeling that arises just like waves in water, we can see our reflection in water clearly
When the wave on the surface subside and became still, similarly we can relise or true inner self only when our thoughts and feelings are still in our mind
Dhyana
Meditation- it is the 7th from the eight limbs of yoga, it will libreate our mind from all the disturbing thoughts, Which hold our mind like prisoners
And turning our attention inwards to became aware of our true blissfull nature, meditation is not a techniques but a state of stillness, completeness , contentment in the present moment
Samadhi
The word samadhi cames from Sanskrit terms Sam which means perfect or complete, and dhi mean conciousness
It is the eight of the eight limbs of yoga, in the states of samadhi the mind is totally absorbed in the Divine itself, that is no longer aware of themselves
The difference between meditation and samadhi is that , in meditation there is an uninterrupted flow of attention towards the subject of meditation
Where us in samadhi there is complete dissolution
How to meditate daily
Sankalpa is the yogic tool of intention setting, your mind on doing something, Yogi’s believe greatly increase the chance that it will happen,
There is subtel distinction between sankalpa , what you intend to do and what you want to happens as a result,
Thus ” I intend to loose ten pounds this week” ” I plan to be able to do lotus pose ” ” are desired outcome not intention
What you hope will happen in the future and yoga says you can’t control that what you have much more influence over is what you do
To get of automatic pilot and get out of the ruts worn by powerful old sanskaras , it helps to make promise to your self about
What you plan to do and keep reminding your self to your pledge
How to meditate deppely
I believe that home practice is generally the most effective way to do, class is where we learn but personal practice is where we make what we learn in class ,
if you taking classes but not practicing at home ,you may be missing the best and potentially most therapeutic parts of yoga meditation
your personal practice is where the deepest work happened when you go inwards and go at your own pace
there is no denying however , therefore those who find it difficult to practice by themselves classes can be an invaluable mean of finding the discipline to practices,
some people also really benefit from the feeling of community, that can arises in classes ultimately what ever best motivates you is what you should do
How to meditate properly
although there is no rule that says you should do yoga and meditation together, many people find meditation complete and completment their yoga practice
think it is a part of it yoga posture (asanas) deep breathing (pranayama) meditation ( dhyana) all designed to bring you in the present
The positive effect of meditation are well documented; heart and respiration rate slow, blood pressure drop,and the physical symptoms of stress decreases as your body relax,
Meditation help to still the mind calm the emotion and promote peace and serenity
It has been said that to meditate we need three things “great faith” “great perseverance” and ” great question”
some practical consideration are involved as well before meditating it help to get ready, physically and emotionally sitting to meditate without preparing your body or my mind is like stopping a car with engine still racing
How to practice mindfulness
this meditation uses external sound to help maintain focus and concentration ” in the book ” peace is every step ” author ” thich nhat hanh”
explain that in his Buddhist tradition Temple bells are used as reminder to stop, reflect, and some times a verse is recited
” Listen listen this wonderful sound bring me back to my true self “allow” the sound of ringing Bell or chime to be a reminder to pause,
became aware of your breath and return to that quiet place within, do this anywhere and anytime you hear a bell
- Seat in any comfortable position with your spine extended
- Place a small Bell in front of you with pleasant sound.
- Close your eyes
- Ring the bell
- Inhale and focus on the clean sound of the bell allow other sound to fade away
- Exhale and listen as the sound begins to fade and then stop
- Breath in and out and listen The silence where the sound was before
- Ring the bell once again see if you can inhale for the duration of the ringing
- when the sound is stop hold your breath for a moment and attend to The silence of the the nonringing
- Exhale deppely and completely hold your breath out for a moment
Allow your breath to return to normal as you focus on the thought. In silence I became aware of muscles
Meditation technique for beginner
Focusing the mind for effective meditation means not allowing it to become restless or scattered in all direction and inside holding it to one point of focus
concentration itself is a narrowing of the field of attention making the mind one pointed
meditation is like bird, it needed two equal to strong wings to fly constant awareness of The spiritual goals of life on one side realising that our true inner nature is divine
And a focused mind on the other side until you have tried your mind to be free from its habit of continuously moving outwards you will make little progress in meditation
Here follow a grounding in a range of the most effective tool for focusing the mind in order to enhance your yoga meditation practice as well as your quality of life, the main technique are –
Breathing
In yoga the breath is the most commonly used for focusing, The mind consider what happened when you concentrate intensely to hear a whisper, your breath stop, this illustrate that our mind and brain are in separable
Visualisation
In Visualisation sense of object and mind are brought together to form and internal image on which the mind can focus
Mantra and chanting
Mantra are scared sound that have powerful effect on us by focusing our mental energy, chanting mantra drawn The mind inward to focused concentration
Steady gazing at
concentration on an object such as candle flame and Om symbol or a picture of spiritual master focus the mind inword
If have any dought about meditation how to do then know me in the comments