Guide to Meditation

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As told by Swami vishnuDevananda, following points are very

important for those who are seriously on the path of Sadhna

 

1- Regularity of time, place and practice are the most important,

Regularity conditions, the mind to slow down its activities with a

minimum of delay. It is difficult to focus the mind, which wants to

jumps about as soon as you sit dor concentration. Just as a

conditioned reflex is a response to established external stimuli, so

the mind will settle down more quickly when time and place are

established.

 

2- The most effective times are dawn and dusk, when the atmosphere

is charged with special spiritual force. The preferred time is

Brahmamuhurata, the hours between four and six am . In these quiet

hours after sleep, the mind is clear and unruffled by activities of

the day. Refreshed and free of wordly concernes, it can be molded

more easily; concentration will without effort. If it is not

feasible to sit for meditation at this time, choose an hour when you

are not involved with daily activities and the mind is apt to be

calm. Regulalrity is the most important consideration.

 

3- Try to have a separate room for meditation. If this is

impossible, screen off a portion of a room; do not allow others to

enter it. The area should be used only for meditation, and should be

kept free from other vibrations and associations. Incense should be

burned morning and evening. The focal point of the room should be a

picture or image of the chosen deity or insipirational figure, with

the meditation mat placed before it. As meditation is repeated, the

powerful vibrations set up will be lodged in the room. In six months

the peace and purity of the atmosphere will be felt; it will have a

magnetic aura. In times of stress you can sit in the room, do

repetition of mantra for half an hour, and experience comfort and

relief.

 

4- When sitting, face north or east in order to take advantage of

favorable magnetic vibrations. Sin a comfortable steady posture,

with spine and neck held erect but not tense. This helps to steady

the mind and encourages concentrations. The psychic current must be

able to tralve unimpeded from the base of the spine to the top of

the head. It is not necessary to place the legs in padmasana, the

classic lotus posture. Any comfortable cross-legged posture provides

a firm base for the body. It makes a triangular path for the flow of

energy, which must be contained rather than dispersed in all

directions. Metabolism, brain waves and breathing, will slow down as

concentraion deepens.

 

5- Before beginning, command the mind to be quiet for a specific

length of time. Forget the past, present and future.

 

6- consciously, regulate the breath. Begin with five minutes of deep

abdominal breathing to bring oxygen to the brain. Then slow it to an

impreceptible rate.

 

7- Keep the breathing rhythmic. Inhale for three seconds, and exhale

for three seconds. Regulation of breath also regulates the flow of

prana, the vital energy. If a Mantra is being used, it should be

coordinated with the breathing.

 

8- Allow the mind to wander at first. It will jump around, but will

eventually become concentrated, along with the concentration of

prana.

 

9- Do not force the mind to be still. This would set into motion

additional brain waves, hindering meditation. If the mind persists

in wandering, simply disassociate from it, and watch it, objectively

as though you were watching a movie. It will gradually slow down.

 

10- Select a focal point on which the mind may rest. For those who

are predominantly intellectual, the object at focus should be

visualized in the space between the eyebrows. For those who are more

emotional, it should be visualized in the heart plexus. Never change

this focal point.

 

11- Focus on a neutral or uplifting object or symbol, holding the

image to the place of concentration. If using a Mantra, repeat it

mentally, and coordinate the repetition with the breathing. If you

do not have a personal Mantra AUM may be used. Although mental

repetion is stronger, the Mantra may be repeated aloud if one

becomes drowsy. Never change the Mantra.

 

12- Repetition will lead to pure thought, in which sound vibration

merges with thought vibration, and there is no awareness of meaning.

Vocal repetition progresses through mental repetition to telepathic

language and from there to pure thought. This is a subtle state of

transcendental bliss with duality, where there remains awareness of

subject and object.

 

13- With practice, duality disappears and samadhi, the

superconscious state is reached. Do not become impatienty, as this

takes a long time.

 

14- In samadhi one rests in a state of bliss in which the knower,

knowledge and known become One. This is the superconscious state

reached by mystics of all faiths and persuations.

 

15- Begin the practice of meditation with twenty minute periods and

increase to one hour. If the body is overcome by jerking or tremors

control them and keep the energy internilized.

 

Hari Aum