Tag Archives: Meditation

How To Do Meditation? – Effective Meditation Techniques and Guidelines for Mindfulness Meditation


How To Do Meditation? – Effective Meditation Techniques and Guidelines for Mindfulness Meditation

Mindfulness MeditationBelow are the very important and effective guidelines and techniques on how to do meditation to achieve ultimate benefits of Mindfulness Meditation:

 

  1. Sadhana should be initiated in a quite mood, consciously with awareness.
  2. Practice the Asanas as Sadhana and not merely a ritual.
  3. Early morning is most suited time, otherwise evening also will do. Sadhna should be done with empty stomach or after a gap of 4-5 hours after meals.
  4. Practice them at a specific place and on a dedicated carpet, as this Sadhana creates some positive vibrations.
  5. Sitting peacefully with body and breath awareness can make the mind quite and conductive for Sadhana.
  6. Pranav Sadhana with open /closed eyes and chanting of “Om” three times with vibration in “Oo” and “Ma” can have continued mental attachment with the process.
  7. Guru Vandana and Prayer create sense of submission and surrender, leading to increased Sakshivrutti.
  8. Some warming up exercises with limited dynamism should precede the process.
  9. Create a suitable ambience by using essence stick. The place should be sufficiently airy with normal ventilation.
  10. Use minimum but loose clothes in tune with our cultural background.
  11. As far as possible practice in “Sole” as it is a Sadhana for “Soul”
  12. After learning from proper guide or Guru, practice with absolute precision.
  13. The practice should be technique free from server insistence on it.
  14. Observance of Five stages is a must, as it can lead to perfection with minimum mistakes.
  15. Try to master the easy positions initially and then proceed for difficult one.
  16. Always be within your designated natural capacity and physical limitations.
  17. Follow the contrast indications meticulously, as it is a practice for pleasure and comfort.
  18. Design the Sadhana as per the time availability. There can be a combination of various positions described above. Choose at least 2 Asana from each category.
  19. Pranayama and Relaxation must be an integral part of Sadhana, which can give an experience of journey from gross to subtle.
  20. Practice of Dhyana for some time can give completeness to the Sadhana.
  21. Conclude the practice with Shantipath and chanting of Om once in a lower pitch with prolonged maker. Experience the inner silence for a while and open the eyes after palming.

You may be interested in reading our “Om Mediation” article, How to Practice Pranav Sadhana to Achieve Mental Peace? 

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Om Meditation – How to Practice Pranav Sadhana to achieve Mental Peace?


Om Meditation – How to Practice Pranav Sadhana to achieve Mental Peace?

Om MeditationPranav Sadhna (Om Meditation) can be done in two ways, one by gazing (Darshan) and secondly by chanting (vocal). The Darshan Sadhna can be done Through Trataka, wherein one looks at image oh Om with Steady eyes, trying to explore all expressed and implied meaning of Om, normally called ‘Bhaitrataka. Then by closed eyes one has to visualize all that seen,normally called ‘Antartrataka. This initial process of 2-3 minutes makes the mind conductive, focused and concentrated, It only purifies the cavity oy eyes but calms the mind as well.it is in instant measure to regain the composure of the mind.

The Vocal Sadhna can be done with the help of chanting the Om.The word Om is a combination oh “Aa”, “Au” and half note of Dot. thus  it is an outcome of  three and half Notes or Matra ,called as “Auta” th by Samarth Ramdas Swami. This each word has specific relevance as far as the science of speech is concerned. All words starting from “Aa” originate From Throat (Kanthavya),those starting from “Au” originate from Tongue(Taalavya) ,those starting From “Ma” originate from lips (Oshtavya) and half note originates From nose(Anunasik).A conscious use of these origins of sound complete the chanting of Om. However While Chanting  Om normally Oo and Ma are expressly uttered to comlete the word Om.

In order to have divine experience of Om following is the simple method of Pranava Sadhna (Om Meditation):

1: Sit on any comfortable and soft Asana(mat) in Sukhasana or any meditative posture like Padmasana,Vajrasana or Swastikasana with both the Dronemudra. Spine eract but relaxed and neck Straight.

2:Relax the entire body with eyes gently closed and relaxed facial muscles.

3: Have few ronds of deep breathing to exhaust the impurities on physical level.

4:Exhale out completely and then inhale slowly and deeply .wait for a while and chant the Om and small duration of Ma in an open and clear voice. In the same way continue to have chanting in middle and lower pitches with respective proportion of Oo and Ma. Have a short Pause between two chanting to experience and notice intaernal changes.

5:As the pitches change,the difference in the intensity and vibrations can be  clearly experienced.They can be experienced in three different parts of the body with the help of specific awareness.

6:In the first level of chanting there is alpha wave domainance in the brain,in the second chanting the Alpha and Theta Domainance is in equal  proportion. In the Third Chanting there is more Theta wave domainance.Alpha waves indicate the peaceful state of mind, whereas the Theta waves indicate the advanced peaceful state of mind.

7:Those having knowledge of Sapta Chakras or energy points in the body can focus the awareness at Muladhar and Swadhishtana chakra during high pitch chanting, at Manipur and Anahta chkra during middle pitch and at Vishuddhi, Ajna and Sahastrar Chakra during lower pitch chanting.

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