Hi All, Namaskar Following is an audio file that will help you concentrate internally and is useful to do before we move on to learning a more formal meditation technique. Dharma Mantra, Idea(tion) and Meditation --------------------------------- We now move towards a more formalised and systematic method of meditation. Listen to the MP3 file of the meditation visualization that follows. This is a mental visualization that can be helpful in moving towards a more formal meditation technique. Again, it starts off with some relaxing visualisations. This type of visualization is what can be called psycho-spiritual, that is, it finds a link between the pure mental world and the spiritual. It then gradually ensures that your breathing becomes regular and calm. Followed by a feeling of the Infinite in every direction - endlessly. Being absorbed in the beautiful spiritual flow of Infinite Love. Towards the end it will easily allow you to focus on the universal mantra of Baba Nam Kevalam - Love Is All There Is, while ensuring ideation (the inner feeling) on that Infinite Love, and calm breathing. It will assist you then to maintain your focus even while different thoughts arise that may tend to take you away from your focus. Then at the end of the audio file merely remain in complete silence with the Baba Nam Kevalam mantra moving through your mind (breathe in for Baba Nam, and breathe out for Kevalam) and the associated ideation (focus on the Infinite Divine Love). You can also play other Baba Nam Kevalam audio files to assist as background, if you want a different tune later on. Meditation is mostly practical, with philosophy to support it. Meditation means: to look within yourself for infinite happiness; perfect peace and contentment. What does yoga mean? Yoga means "to unify." It is the holistic approach to all aspects of life: physical, mental and spiritual. There has been a popular misconception that yoga only means the physical postures. In fact, it's a whole lifestyle that includes yoga postures as one of its many components. Yoga is a comprehensive, scientific and practical system, and its techniques lead to what we call self-realization: the full experience of knowing one's inner or true self which is the same as the infinite self or Oneness - the true peace and happiness. It is an internal quest. For this there must also be objective adjustment and harmony with the world. Once a person has become tired of all the superficial gloss and cravings of the mind, that is when one develops an urge for knowing one's inner self. Cynics may dismiss it, but as stated meditation is to do with practice and without practice or practical day to day methods and lifestyle, one cannot know what is being practiced or the objective of the practice. So, do something first and then see the results. So, spirituality (meditation / yoga) encompasses a whole range of techniques for the mind and body, but the central practice is actual meditation. All other techniques associated with yoga lead to a spiritual focus, because once the body and mind are satisfied, the mind is free to concentrate. And when the mind concentrates on the mantra and the spiritual ideation behind the mantra, well that's meditation. Mere recitation of a mantra is insufficient. One must understand and encompass the internal feeling or ideation as well. Handy hint: Note anytime you are lying down relaxing, slowly turn to the right side and sit up. It is easier, and less strain on the back, to sit up by turning on the right side. When and where to meditate ----------------------------- You can meditate any time, but the best times are in the morning before breakfast, and in the evening before dinner. Try to find a quiet, out-of-the-way place where nobody will disturb you - a separate room, a corner of your bedroom, a peaceful spot in the garden. Sit on a blanket or mat, and keep it only for your meditation. If you have trouble sitting cross-legged, put some more cushions under you so your backside is higher off the ground. That will take some of the pressure off your legs, and help keep your back straight. Avoid resting your back against the wall - you may get too relaxed to concentrate (and it can actually disturb the meditation because there are more nervous sensations flowing around the back due to it connection with the external object of the wall). Try repeating the mantra throughout the rest of the day, singing it if you like. That will give you a continual feeling of lightness and happiness, and make it easier to meditate. Now it's really important that you spend the next three days really getting used to the meditation technique. Practice twice a day - in the morning and in the evening - and really try and tap into the flow of the ideation. As mentioned before, it's difficult to concentrate at first, but this is the time when it's crucial to stick with it and try and get a bit of concentration. As time goes on it will get a lot easier, but if you give up now you'll never get to that stage! As mentioned, the important thing is to develop a sense of transcending the world, feeling your self as more than your own identification, but as part of and merging with a universal identification - the Infinite, Cosmic Consciousness, Divine Peace, God. This is a brief introduction and some experiments / visualizations to help you feel internally what meditation is about. For a comprehensive meditation system, you can have your own personal meditation technique taught to you which covers the whole ambit of withdrawing the mind and concentrating the mind on a particular point with the mantra and ideation associated with merger or oneness with that Infinite. Is it worth it? --------------- You won't know until you try it. Just like anything practical, you have to find out for yourself. You have to actually see a movie to fully appreciate it. Meditation is quite amazing and the philosophy and lifestyle behind it is far better than what you may ordinarily experience, because ordinarily you are concerned with physical and basic mental existence. Intuitional practices such as meditation extend the mind and self to new perspectives. There is profound knowledge in the great yoga masters from the past 7000 years. However, make no mistake, meditation is most certainly concerned with physical and mental well-being and the refinement and expansion of physical and mental levels of existence as well. It is also solidly based on morality and ethics. Unfortunately, various interest groups (not only in the West, but also in the East where yoga has its home) have exploited meditation and yoga for self gain. Actually most of what is taught today really amounts to concentration rather than meditation and exercise rather than yoga postures. The emphasis in this course is one of spiritual orientation. Fundamentally, meditation is actually not really possible without a code of ethics or morality, as the mind needs stability and harmony which comes from a good lifestyle and a good mental perspective which is spiritually oriented. But even some of the 'commercial ventures' have provided benefits to many people in terms of health and wellbeing. But what should be emphasised though is regular daily practice and the development of a lifestyle. You develop a lifestyle through inner desire - a special inner urge - not by paying lots of money for things which you may not use regularly or perhaps even be serious about in terms of commitment or the long term. There is no charge for learning one's own personal meditation method. Fundamental ethics behind meditation ------------------------------------ The fundamental ethical principles of meditation and yoga are: External moral discipline (Yama - pronounced jah-mah), ie not intentionally causing harm by thought, word or action; proper action of mind and right use of words; nonstealing; to see the Cosmic essence in all things; non-indulgence in superfluous things or greedlessness. Internal moral strength (Niyama pronounced nee-yah-mah), ie cleanliness both external and internal; mental ease or contentment; going out of one's way to help others or selflessness; proper understanding of spiritual subjects; devotion to a higher principle of life and existence. Keep at it. Dharma