Author: Dr Ranjeet Singh
Meditation is an art of bringing harmony to body, mind, and consciousness. Life with meditation is a flowering bliss and beauty. Life without meditation is stress, confusion and illusion. Meditation can be incorporated into any form of mind training that comes the body and mind and increases the awareness for creates greater focus for any action that is sincere, pure and heartfelt. Meditation is a nectar for the mind as good food is nourishment in the body. Meditation strengthens positive qualities of compassion, patience and wisdom and free us of conflicting emotions and erroneous beliefs. It calls for the strongest kind of self discipline and is an essential ingredient in the developing true inner beauty; the deep inner glow that shines stronger as the years go by.
During ancient times meditation was often considered a way of life. Truly, meditation is not separate from daily living, but as a discipline we have to practice certain techniques, methods and systems. Once we have practiced a form of meditation and mastered it, the discipline stays with us in every aspect of our lives. So whatever technique you do, whatever system you follow according to the instruction given by your teacher please do that.
Benefits of practicing meditation?
- A a greater sense of relaxation in both mind and body.
- Greater flexibility of thinking.
- An ability to meet situations with freshness and insight.
- Achieve a greater sense of creativity and joy.
- From the standpoint of your physical expression, it can help loosen the knots and tensions trapped in the body by disturbing emotions.
- It can help to change both facial expression and body posture, thereby softening and strengthening at the same time.
Basic instructions for sitting meditation
- Wash your hands, face and feet.
- Find a quint, clean, well ordered, well ventilated space; indoors or outdoors is fine.
- Sit comfortably. If you are in a chair, sit with your back as straight as possible, slightly away from the chair back. Rest your feet together firmly on the ground (barefeet is best). If you prefer sit cross legged on the ground upon firm pillows that are high enough to allow your knees to be lower than the level of your navel.
- Tuck your chin slightly to help relax the back of your neck.
- Rest your tongue behind your front teeth allowing your mouth to be slightly open.
- Draw up the muscles of your lower pelvis.
- Rest your hands on your knees.
- Gently fix your gaze between your knees if you are sitting on a chair or about 18 inches from the point where your legs cross.
- Breathe in through your nose, hold for a moment, then relax the body and allow the breath to go out. Keep your attention on your breath, feeling the sensation in your body as it comes in and goes out. Count 21 breaths like this. If you lose track of the number of breaths you have counted, start again at 1 until you can undistractedly count to 21. After you have done this, just observe the breathe as it flows from the tip of your nose and out. If your mind becomes distracted from your breathe, just say to yourself the word “thinking”and resume your attention to the breath.
- Do this for 20 minutes minimum to start with and gradually increase as time and inclination allows.
Try to practice this meditation regularly at about the same time each day. Early morning is best as the body is rested and the world outside is still relative relatively quient. It also harmonizes Vata energy in the body which is active at this time.
If you do feel you cannot find enough time in your day for meditation, remember this simple Tibetan saying; ‘If you have time to breathe then you have time to meditate’ Meditation is a state of mind with the little practice, you will be able to do it anywhere.