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Practice of Meditation
[Articles] > Practice of Meditation
A baby's eyes are riveted on a flower or a butterfly. It keeps looking at the object with unwinking eyes, eyes full of wonder, for minutes together.
A mother calls her teenage daughter to go and have lunch, but there is no response. The call is repeated twice, thrice; still there is no response. The girl just does not hear, though her ears are very much open. Nor is she deaf. What could be the reason, then, for her not hearing? Her mind is immersed in a Sherlock Holmes or a Harold Robbins; her eyes are glued to the lines; her face is buried in the book.
In the dilapidated building of an elementary school, the class is on. The teacher explains something and then asks the children, "Did it enter?". There is an instant response from the backmost bench: "Only the tail has not entered yet!". The earnest voice belongs to a boy who has been all along intently watching the struggle of a rat to wriggle out of the class room through a hole in the wall. It has managed to squeeze in its body, but its tail is still not gone in. Perhaps the hole is blocked.
These are everyday examples of concentration. Attention, concentration, meditation-these are different degrees of the same process. It is fixing the mind on a single object or idea to the exclusion of everything else.
In his book, "Concentration and Meditation", holy Master Sivananda presents a most beautiful scene to illustrate what is meant by concentration. In this, Dronacharya tests the power of concentration of his students, the Pandavas. A basin of water is placed on the ground. Above, a clay bird is kept rotating. The archer hat to hit the bird by looking at its reflection in the water.
Yudhishthira: "O Acharya (teacher), I see the bird to be aimed at, the tree on which it is sitting and yourself also."
Bhima: "I see the bird, the tree, yourself, Nakula, Sahadeva, the tables and chairs, etc."
Nakula: "I see the bird, the tree, yourself, Arjuna, Bhima, the garden, the streamlet, etc."
Sahadeva: "I see the bird to be aimed at, yourself, Arjuna, Bhima, Yudhishthira, the horses, carriages, all the onlookers, several cows, etc."
Drona: "Now then, Arjuna, what do you see?"
Arjuna: "O Revered Guru! I see nothing but the bird to be aimed at."
That is concentration. Arjuna's is the power of concentration. Concentration, when developed, becomes meditation.
Yoga is an exact science. Asanas and Pranayama (Yoga postures and breathing exercises) perfect the body. Service and charity expand the heart. Prayer, Japa (repetition of the Lord’s Name), Kirtan (singing devotional songs) and other devotional practices purify the mind and make it more subtle. The aspirant is now fully equipped for the last lap of the journey. It is the toughest part of the pilgrimage to God. It is full of darkness and the aspirant has to pierce this darkness with his purified mind. The purified mind is the most dependable weapon in the armoury of the spiritual aspirant.
The purified mind must be made to concentrate. Concentration is mental focussing. The mind can be focussed on a concrete object or an abstract idea. For a novice, concentration becomes easy if the object of concentration is concrete. Also, the beginner should choose a pleasing object on which to concentrate. Only thus can he prevent the mind from wandering away from the object of concentration. To start with, concentration can be practised on the flame of a candle, the tick-tick sound of a clock, the star in the sky, the picture of OM or the picture of one's lshta Devata (personal God). This should be followed by concentration on a suitable spiritual centre within the body. The Sadhak may concentrate with closed eyes on the space between is the eyebrows or on the tip of the nose. There is nothing which cannot be achieved by concentration.
Concentration should be followed by meditation. Meditation is nothing but protracted or sustained concentration. A scientist has to concentrate on a problem, on a given subject, on a riddle, to bring out the answer, to solve it. He has to think, think and think. Then only the answer flashes forth. Likewise, meditation is intense concentration, concerted concentration on the problem of life, on the problem of the inexplicable triad of God, man and the universe. While concentration becomes essential even to solve small problems in science, what to speak of the problem of life which has baffled humanity since time immemorial? The Sadhak (aspirant) who wants God must meditate, meditate and meditate.
Meditation can be practised on any image of the Lord. This is concrete meditation. After some practice, the aspirant will be able to visualise the form of the image even with closed eyes. Meditation can also be practised on abstract ideas and on various Vedantic formulae such as "I am Eternity", "I am Infinity" and so on.
Reading of profound scriptural texts like the Upanishads and the Brahma Sutras (revealed texts of the Hindus) requires intense concentration. Such reading itself is a mild form of meditation. It should be followed by contemplation on what was read. Repeated meditation on a single idea will bring out a wealth of knowledge on that idea.
While meditating on a particular object or idea, various extraneous thoughts will try to enter the mind of the aspirant and interfere with his meditation. The aspirant should ignore these extraneous thoughts, be indifferent to them and repeatedly try to concentrate on the object of his meditation. Gradually, the frequency of interruption will be reduced and a time will come when meditation will give uninterrupted peace and bliss.
Meditation is digging deep into the mine of truth and wisdom. Swamiji asks the Sadhak to meditate and bring put his own Gita and Upanishads. Says the Master: "There is no knowledge without meditation. An aspirant churns his own soul. Truth becomes manifest".
Meditation confers peace and strength. Sivananda affirms that half an hour's meditation is sufficient to enable the aspirant to smilingly pass through a whole week's life in this world of problems and misery.
Meditation must be regular. Whenever the Sattvic (a state of calmness and purity) mood manifests and divine thought-currents begin to flow, the aspirant must sit down for meditation. Brahmamuhurtha (period between 4 am and 6 am), says the Master, is the ideal time for meditation. Why? He gives the answer:
"There is Sattva in the atmosphere
The atmosphere is calm
And the world is asleep.
The Raga-Dvesha (like-dislike) currents
You can then easily convince the mind
You will be greatly benefited by their thought currents.
Never miss the Brahmamuhurtha even for a day."
It is not possible to meditate the whole day. Without variety, the mind, especially of a beginner, will get tired . It is necessary to guard against this possibility. It is important that the aspirant should be protected from the monotony of one-sided spiritual practice leading to reaction and a return to worldly activity with a vengeance. The beauty of divine life lies in the fact that the seriousness of meditation is tempered with the joy of Kirtan, the happiness and strength of service, the peace of Japa and the understanding of Svadhyaya (reading of scriptures).
In the books of Yoga, the great Rishis (sages) distinguish between Bahiranga Sadhana and Antaranga Sadhana. Bahiranga Sadhana is outer Yoga or spiritual practices designed to perfect the outer instruments of body and Prana (vital- energy). These are the ethical practices and the Yogasana and Pranayama exercises. Once the body is perfected and the Nadis or astral tubes are purified through Pranayama practices, the spiritual seeker attains fitness to start the inner Yoga or Antaranga Sadhana. This includes Pratyahara, Dharana and Dhyana-sense abstraction, concentration and meditation. The senses and the mind must be withdrawn from the sense objects and the mind must be focussed on the God within. This is inner Yoga. The outer Yoga practices are to prepare the aspirant to gain fitness to practise this inner Yoga.
Where the necessary preparation is inadequate or wanting, meditation cannot succeed. Simply sitting cross-legged and closing the eyes, thinking the same worldly thoughts and building castles in the air, or falling into a semi- sleep is not meditation. A person who wants to meditate must be free from disease and desire, from cares and worries. He must be free from love and hatred, and from like and dislike. He must be soaked in Vairagya (dispassion). He must be able to sit firmly for hours together in the same posture. His breathing must be slow and even. His stomach must be free from constipation, free from gas and very light. when these conditions are not satisfied, meditation will remain just a pipe dream.
While meditation in itself constitutes. a very powerful attack on ignorance, Swami Sivananda suggests that the spiritual aspirant should practise Vichar also. Vichar is enquiry into the real nature of things. Vichara results in Viveka or discrimination between the real and the unreal. It helps the aspirant to sift the true from the false. Swamiji asserts that without cogitation, Truth cannot be known or realised. Vichara sharpens the intellect and leads to the discernment of the Truth that lies behind the phenomenal universe.
How should the aspirant reflect? The Master shows the way: "Who am I? What is Brahman (God)? What is this Samsara (process of worldly life)? What is the goal of life? How to attain the goal? How to attain freedom from births and deaths? What is the Svarupa of Moksha (Essential nature of liberation)? Whence? Where? Whither? Thus should the aspirant of liberation ever enquire, seeking to achieve the purpose of life". The justification for this method of Vichara or enquiry is contained in the saying, "As you think, so you become". By constant reflection on the Reality behind the appearances, the seeker attains oneness with the Reality and becomes that Reality itself.
Enquiry opens the aspirant's eyes to new vistas of knowledge. It leads him steadily to Truth. For instance, if the aspirant starts the "Who am I?" enquiry, he will soon find that he cannot equate himself with any one of his sense organs like the nose, the eyes or the ears, because even without one or more of these, he can live and life can pulsate in his veins. So, he is not the body. Nor is he the mind, because even during the unconscious and the deep sleep states, when the mind ceases to function, he exists and his heart throbs. Then, what is this 'I' in everybody? Swami Sivananda declares that the real 'I' is none, else than Brahman or the Atman who is the motive force behind all existence. It is He who thinks through the mind, sees through the eyes, eats through the mouth, hears through the ears and so on He is the Witnessing Consciousness who dwells in all beings. When a person gets up from deep sleep and says, "I enjoyed a sound dreamless sleep", it is this Witnessing Consciousness which remembers the fact that the body and the mind rested in sound sleep. It cannot be otherwise. The mind which was virtually dead during the deep sleep state could . not itself have consciously enjoyed a sound slumber and remembered it. The enjoyer is the Atman. Swamiji repeatedly advises the spiritual seeker to identify himself with this Atman which is his real Self and not with his perishable body. Constant identification with the Atman or the Witnessing Consciousness in oneself is a shortcut to spiritual success. The aspirant who adopts this technique will soon rise above body consciousness.
The secret of spirituality lies in realising one's essential nature. It is not becoming something outside of oneself. It is not as if man and God are separate and that man should go to a God who is external to him and merge in that God. No. God is already there, everywhere, Within us and outside of us. The body and the mind in which man is encased are mere illusions of an ignorant mind. God only is. All else is not. All else is only appearance. This appearance is made possible by the functioning of the mind. Meditation and enquiry enable the aspirant to feel, to realise that he is, after all, Brahman and not a bundle of body and mind. When divine wisdom dawns, the Sadhak realises his innermost Being. And being is Brahman.
Man himself is God and the entirety of Sadhana (spiritual practices) is meant to enable man to realise his God-nature, to realise that the God he has been searching for is his own Self. Initially, Yoga Sadhana purifies the mind. Later on, the seeker uses this purified mind, to concentrate and meditate on the God within; and at the deepest point of meditation, the purified mind melts in the God within and is itself lost there, destroyed there. And only God remains. Being remains. God-consciousness remains. A telling analogy given in the Yoga texts is the dry twig used in kindling a fire, where the twig itself is ultimately consumed in the fire. The purified mind is like this twig. It helps to kindle the fire of God-consciousness within, and in the process, is itself destroyed in that fire. In Samadhi (superconscious state), the mind melts in Brahman as camphor melts in fire. The separate identity of the individual soul vanishes. Only Sat-Chit-Ananda (Existence- Consciousness-Bliss Absolute) prevails.
Milk
[Swami Sivananda]'s : The Science of [Pranayama]
Milk should be scalded but not too much boiled. The process of scalding is that the milk should be immediately removed from the fire as soon as the boiling point is reached. Too much boiling destroys the vitamins, the mysterious nutritive principles and renders it quite useless as an article of diet. Milk is a perfect food by itself, containing as it does, the different nutritive constituents in a well-balanced proportion. It leaves very little residue in the bowels. This is an ideal food for Yogic students during Pranayama practice.
Pranayama
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Breath
by [Osho] in Tao: The Three Treasures
The breath is the most important thing. With it life starts and with it life ends.
It is the most mysterious thing; without it there is no possibility of life.
Life seems just a shadow of breath. When breath disappears, life disappears. So this
phenomenon of breathing has to be understood.
Every child born is not really alive until he breathes. He has just a few moments
left. If he breathes after the birth, in those few moments life enters. If he does
not breathe he will remain dead.
Those first few moments of life are the most important. The doctors, the parents,
all become concerned when a child is born. Will he breathe? Will he cry and start
breathing? Or will he remain dead? Again, as in all the myths created, in every man
The child cannot breathe on his own. To expect that is impossible because the child
does not know how to breathe, nobody has taught him. This is going to be his first
Let me repeat it: This is going to be his first and the most significant act --
The whole has to breathe in him, that's why those few moments are full with
The child can remain dead. Then nothing can be done. The child cannot do anything,
the parents cannot do anything, the doctors cannot do anything; humanity is
helpless. It is up to the whole.
Only prayer can be done. We can only wait in deep prayer. If the whole moves into
the child, the child becomes alive, otherwise not.
This first breath is taken by the whole. And if the first breath is taken by the
whole then everything else which depends on breathing cannot be your act. If you
think you are breathing then you have taken a very wrong step. And because of this
You missed. You have not been breathing, the whole has breathed into you, but you
The first act of breath bridges you with the whole, makes you one with the whole,
this first breath till you die, till the last breath, is going to be the activity of
the whole. The whole will live within you.
You can think that you are doing all those things -- then you live in ignorance. If
you become aware that the whole is doing everything, you are being possessed by the
whole, breathed by it, you are just a hollow bamboo, a flute, the sound comes from
the whole, the whole life comes from it -- then you live a life of enlightenment.
This is the only difference between ignorance and enlightenment.
One step in error, that: "I have done it!" -- and the whole journey goes wrong. One
step right, that: "The whole has been doing it in me, I am not the doer, I am just
the field of his play, a flute of his songs, a reed, nothing more, an emptiness in
which he flows, moves, lives!" -- then you live a totally different life, a life of
This is the first act, this breath. Many more things have to be understood about it.
If life starts with breath, and death also, and everything is between these two,
then yoga, Tao, tantra, and all sciences of inner alchemy, cannot neglect breathing.
the elan vital, the very vitality of your being.
It is not just air coming and going through your lungs. Yoga says the air is just
the outer layer of it. Hidden deep in that layer is vitality.
So breathing has two parts. One: the body of breathing, made up of oxygen, nitrogen
and so on, and, two: the spirit of breathing, made up of vitality, God himself.
It is like your body is there, and you, your consciousness, is hidden deep down in
your body. The body is a protection, a vehicle. The body is the visible vehicle for
the non-visible you. And the same is the case with every breath. The breath itself
is just the outer layer; hidden deep in it is life itself.
yourself. That's why there is so much insistence and so much search in yoga, Tao and
air coming in and going out you will never be able to penetrate the mystery of it.
And you will remain completely oblivious of yourself. Then you will remain rooted in
the body. You will never be able to know that which goes beyond the body, that which
is within but yet beyond, that which is hidden in the body but not obstructed by the
body, not limited by the body. A beyond within.
Yoga calls those methods pranayama. The word pranayama means expansion of life. One
Buddha has called his own methods of discovering the innermost core of breath
anapana-sati yoga: the yoga, the science, of incoming and outgoing breath; and
Buddha has said no other yoga is needed. If you can deeply watch your own breathing,
and watch so meditatively that anything that is hidden in the breath does not remain
on doing these things, but let your consciousness be aware of the breath coming in,
going out. Go on looking at your own breath -- one day with the very continuous
hammering on the breath, the temple opens."
The God is hidden in the temple of the breath. Suddenly one day you become aware
you don't have the awareness which can reveal the innermost core of it. Then you can
nitrogen, how much carbon dioxide, and you can go on playing with the body of the
breath -- but you missed the innermost real phenomenon.
That's why, if a man is dead, you can give him, pump into him, the right proportion
of oxygen, but he will not be alive.
Unless God breathes in it, unless it contains the innermost consciousness of the
whole, it is a dead breath. Oxygen will pass through the lungs -- nothing will

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