MEDITATION 

ESSENTIALS OF MEDITATION: 

1.    If you can choose a special place – a small temple or a corner in the home.  This may not be used for any other purpose  because every purpose has its own vibration.  Use only for Meditation. 

2.   Choose a regular hour for Meditation.  Mediation every day in the same place, at the same time and you will create a hunger for Mediation within your body and Mind. 

3.      If done in group, then this is more effective. 

SOME EASY MEDIATION TECHNIQUES. 

1.     Simply relax the breathing and be still.This is very easy technique but difficult to do.    This is precisely because we have become so tense that even sitting still has become very difficult.  You may try slowly.  This will become a natural way.

• Simply relax breathing.  Start from exhalation. 

• Exhale deeply 5 to 10 times..  Only concentrate on exhalation. 

• Allow body to breath itself. 

• After 5 to 10 exhalation, simply relax.  Watch the breathing. 

• Sit silently

This may be done sitting in the train or plane or in garden.  No body will know & you will start enjoying in few days.   

2.        Vipassana 

• Sitting silently, just start watching your breath. 

• Watching may be done at the entrance of nostril or at the junction of nostril or at the belly. 

• Feel the touch of the breath at the entrance of the nose -  watch it there. 

• The breath goes inside, watch the path. 

• A point comes where breath stops.  Watch at the point. 

• Then breath more upwards again, then follow it.  Again feel the touch.

• Breath goes out of nose, watch again here. 

• Watch the Cycle.  Coming in, going out. 

• Inhalation, gap, exhalation, gap, inhalation gap. 

• This gap is the most mysterious phenomenon.

• Remember, you are not to stop it, it stops on its own.  If you stop, you miss the point. 

• You are not to do anything about it.  You are not to change the breathe pattern.  You will soon become aware that there are two gaps.  In those two gaps is the door. Continue. 

• Continue watching of the breath.  This Buddha called Vipassana or Anapanasati yoga. 

• Continue watching gaps.  Slowly you will see that gap is increasing and becoming bigger.  Finally it happens that for minutes together, the gap remains.  This is the door  continue. 

3.        Running, Jogging & Swimming 

• Start running in the morning on the road 

• Start with half a mile, then one mile, finally to three mile 

• Run like small child, using whole body 

• Breath deeply from the belly. 

• Then suddenly stop.  Sit under a tree, rest , perspire and let the  cool breeze come; feel  peaceful 

• Similarly, jogging & swimming may be done 

• The technique is  to exhaust yourself to the last point and then stop, rest, perspire and feel peaceful. 

4.        Dance 

• When the movement becomes ecstatic, then  it is dance.  Movement should be total with no ego,  then there is dance. 

• No technique, no training is required.  Just dance to the full discarding your ego. 

• A point will come where you not, still dancing goes on and on.

• So far at least one hour every day, forget everything. 

• Continue dancing.

•  for 40 to 45 minutes with no break. 

• Stop and freeze for 15 to 20 minutes, in rest, in still position.  Within 90 day, you will taste the meditation.

5.        Gibberish Meditation 

• This is very powerful technique.  This is Catharsis technique. 

• May be done in group or alone. 

• Lie flat, look towards sky. 

• Start speaking whatever you like in language not known to you.  Start making nonsense sounds – gibberish. 

• Continue vigorously and allow natural flow to come out.  Keep body loose.  Allow body to take any posture.  Make any gesture as you like, funny faces, absurd words, funny gestures. 

• Continue for 15 to 20 minutes.

• Then stop, rest, relax. 

• Watch your body, your breath.   

• Remain watchful for 15 minutes 

• Someday, glimpse of Meditation will come. 

6.        Some easy techniques for day to day use 

• Rub your Ear lobs. 

• Someday you may feel sad, worried, downcast or angry. 

• Hold your ear lobes and rub them hard, there is no need to pierce the ears. 

• Immediately you will find a change in your state of  Mind. 

7.         Too much thinking -  immediate remedy 

(i)

• Whenever you feel there is is too much thinking & you cannot stop it  your head is warm. 

• Rub your  hands fast. Make them hot by rubbing. 

• Suddenly you will find, the head has  stopped thinking.  The energy is  moving in hands. 

• Try this.  Rub hands and feel that your hands are getting warmer, warmer and hands are warm, the head becomes cool.  These are two polarities. 

ii)    Whenever you feel bored, or somebody  is boring you, start jumping & running around. Try it.  Restlessness will  disappear because restlessness  simply shows that the energy want outlet. 

iii)   Talk to the wall 

1      Just sit in your room and talk alone

2      There is no need  for somebody else to listen to you.  In fact, who listens?

     3    You may talk to the wall and it will be more human because you will not be creating any suffering for anybody.In future, you will not bore anybody.

4        Try it . It will be deep meditation. 

iv)      Stop 

1         Start doing a very simple method at least six times a day . It takes only half minute each time.

2          Walking on the street suddenly stop  completely, no movement.  Just be present for half a minute

3         Whatsoever the situation, stop completely and just be in present to whatever is happening.

4          Then start moving again .

5          If you just become present suddenly, the whole energy changes.

6         Anywhere, the moment you remember ,just give a jerk to your whole body and stop.

v)        Aum  -   Mantra 

1          Sit silently twenty Minutes in the morning ,twenty minutes in the night.

2          Start chanting Aum inside.

3          Chant aum fast-aum, aum, aum, fest but loud inside you.

4          Feel it is vibrating in the body and feel it from the head.

5          Enjoy chanting   fast continuously.

6          In night do two hours before sleep.

7          Then drop verbal chanting only continues chanting in silence in imagination.

8         After few minutes, stop & watch the silence  within.  In few days the chanting will start refreshing you.