Assistant Professor

Department of Physical Education

SGTBS Govt Degree College, Bilaspur,

 Rampur, U.P., India 

Yoga

In the Indian philosophical tradition one goal has been pursued throughout from the ancient to modern times and that is the liberation of the soul through perfection. The Indian tradition believes that it can be achieved through yoga. Yoga is an ancient discipline which aspires to bring balance and health to the physical, mental, emotional and spiritual dimensions of a human being. It has been a popular practice in India for long and now it is becoming increasingly common in the western societies. “Yoga” means union of our individual consciousness in a super-conscious state known as Samadhi. (P, 2012)

Meditation

Meditation has become rather a loose term like an ambiguous Grey zone. Meditation can’t be define but let us examine the intent of the seeker. The intent varies, form attaing of therapeutic benefits to the realization of some spiritual concept. Generally it is aimed at becoming one with the whole, the conception of that whole is Lorelei subjective but it can be termed as god, our father or collective consciousness. The seeker has no doubt read books about god, heard songs in his praise but flow to experience him? Meditation is the obvious answer. But how to meditate? Sahaja yoga meditation endeavors towards this experience through learning to tune into the frequency of one’s own spirit. In the beginning one may not immediately establish this connection but one may experience spells of thoughtless awareness. This state gradually becomes steady through constant meditation. When all the chakras assume their sound condition the kundalini also settles at the seventh chakras and enlightens the central nervous system whereby we become fully conscious of our spiritual being. We become the spirits. This is the fulfillment of meditation. However, let us examine what transpires before that.

How to meditate

Meditation is a natural state of consciousness that isn’t learned, any more than you learn to sleep. When the mind becomes one-pointed and steady, it will naturally go beyond the normal mundane awareness into the state referred to as meditation.

Regularity is the key

For effective practice of meditation, regularity of time, place and practice are most important, since they condition the mind to focus its energies. The mind seems to be particularly active when you try to concentrate, but just as any habit can be established through constant practice, so the mind can be conditioned to focus more quickly once regularity is established. The steps on the opposite page will help you attain the goal of meditation.

Sitting position

When you sit for meditation, it is best to be facing either north or east to take advantage of the magnetic currents of the earth. Come into a comfortable, steady cross- legged position, with the spine and neck erect. Metabolism, brain waves, and breathing all slow down during sitting.

Choose an area in your home

To be used only for meditation. This can be a separate meditation room, or part of a room that is not used for any other purpose. As a focal point, set up an altar with images of your chosen inspirational figure or symbol. This could be a representation of God, in some form, or of your teacher. A cushion or mat will make you more comfortable. With regular practice, your meditation space will become charged with a powerful positive energy.

Set aside a specific time

Of day for meditation. The most effective times are dawn and dusk, when the atmosphere is charged with especially uplifting spiritual energy, so try to practice first thing in the morning or last thing at night. Meditation comes most easily in the clear hours of the morning, when the world is at peace and the mind is rested and has no yet engaged itself in its daily activities.

Begin by sitting

For meditation for 20 minutes daily; gradually increase your time to one hour. For this period you will try to forget about the past the present, and the future. Request the mind to be quiet, but do not force the mind and this creates unnecessary tension. At first you will probably find that your mind wanders and jumps around. Allow it to do so. Eventually it will concentrate along with the concentration of prana. Try to develop the attitude of a silent witness watching the activity of your mind, but without becoming involved with it.

Consciously regulate the breath

Begin with a few minutes of deep breathing to bring a fresh supply of oxygen to the brain. Then gradually slow the breath, keeping it rhythmic. Inhale for 3 seconds and exhale for 3 seconds. Controlling the breath regulates the flow of prana within the body.

Withdraw your attention

From all outside objects. In meditation all awareness of the physical world ceases. Rather than allowing the eyes to see or the ears to hear withdraw the mental energy from them so that the stimuli from the outside world do not impinge upon the mind. Close your eyes and focus your attention inward. Choosing an internal point concentration will help you to do this.

Select a point of Concentration

Within yourself. This can be the Ajna chakra between the eyebrows, for those who are predominantly intellectual or the Anahata chakra, the heart center for those whose nature is more emotional. Once you have chosen a point, always use the same one in your meditation practice. You should not change your point of focus.

Focus the mind

On a neutral or uplifting object or sound, such as a mantra, and hold this at the chosen point  of concentration. It is impossible to empty the mind, but this will give the mind something positive on which to concentrate. If you are using a mantra, repeat it mentally as you breathe in and as you breathe out. Mental repetition is stronger and more subtle. If you do not have a personal mantra, you can use “Om”. Once you have chosen a mantra, do not change it.

Regular repetition

Of a mantra will purify the mind. After a time the sound merges with thought, leaving no awareness of external meaning. Vocal repetition progresses through mental repetition to telepathic language, and then to pure thought or the transcendental state.

When you first enter the state of

Transcendental bliss, a sense of duality remains. Ego-consciousness will still be there and subject and object still exist in a subtle form. With practice, duality disappears and the super conscious state of Samadhi is reached.

In Samadhi

You rest in a state of transcendental bliss in which the knower, knowledge, and the known become one. This is the superconscious experience of the absolute reached by mystics and saints of all faiths and persuasions.

What is positive thinking

To the Yogi, the term “Positive thinking” refers to the ability to understand and live in accordance with Vedanta. One of the six main schools of Indian philosophy. The main teachings of Vedanta are to be found in ancient scriptures known as the Upanishads, meaning the “highest knowledge.”

Vedanta philosophy

Vedanta teaches that this world is unreal. The only reality is the universal self, or God, which is veiled by Maya (the illusory power). As the veils are lifted, the mind becomes clearer. Unhappiness and fear – even the fear of death – vanish. This state of freedom, or Moksha, is the goal of Yoga. It can be reached by constant enquiry into the nature of things. To assist in this process of enquiry, there are a number of classical stories that act as analogies and help to bring about a true understanding.

Why – meditate

Meditation is a state of consciousness that can be understood only on a direct, intuitive level. Ordinary experiences are limited by time, space, and the laws of causality, but the meditative state transcends all boundaries. While you meditate, past and future cease to exist. There is only the consciousness of I am in the infinite, eternal. Now.

What is happiness

Everyone wants to be happy, this is a universal fact. Most people believe that some material object will bring this happiness – money the perfect spouse, the dream job a new car a big house with swimming pool – but in truth the list of what would make you completely happy is never ending. Each “thing” will please only for a short time until the novelty wears off. As long as you think that happiness will come from something outside yourself you will never be happy. Happiness the blissful state, comes from within your own self. Anyone who believes otherwise is like a person wandering in the desert constantly disappointed by mirages of water and shade. Worldly happiness is equally elusive always just beyond our grasp. Two famous stories told below illustrate the reason why.

Physical benefits

Meditation provides a lasting spiritual rest, which must be experienced to be understood. Once you can meditate the time you normally devote to sleep can gradually be reduced to as little as three hours per night, and you will still feel more rested and peaceful than before. By reducing heart rate and consumption of oxygen, meditation greatly reduces stress levels. It seems that each part of the body, even down to the individual cells, is taught to relax and rejuvenate. Meditation helps to prolong the body’s period of growth and cell production, and reduces the decaying process. After the age of 34, our brain cells die off at a rate of 100,000 per day, and they are not replaced, but meditation can reduce this decline, as it changes the vibratory makeup of both the body and the mind. In this way, meditation can prevent or minimize senility.

Mental benefits

We each possess vast inner resources of power and knowledge, much of it brought with us from past lives. In meditation, new patterns of thinking come to the surface and develop as we experience a new view of the universe a vision of unity, happiness, harmony, and inner peace. Negative tendencies vanish and the mind becomes steady. Meditation brings freedom from fear of death, which is seen as a doorway to a new name and form. People who meditate regularly tend to develop magnetic and dynamic personalities, cheerfulness, powerful speech, lustrous eyes, physical heath and boundless energy. Others draw strength from such people and feel elevated in their presence. Meditation is only possible when all mental modifications (thought waves) have been stilled, and with this comes mental peace.

References

1. Sivananda yoga Vedanta center (1996) :Yoga mind and body (1sted), New York: Dorling Kindersley publishing book:154-157

2.https://www.academia.edu/40092289/Contribution_of_Ashtang_Yoga_in_Enhancing_the_Emotional_Comptence_and_Quality_of_Life_of_Young_Adults

3. ,https://www.amruta.org/book/the-ascent-by-yogi-mahajan

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