meditation - a path of wellness, authenticity and freedom

7/30/2019 Meditation - A Path of Wellness, Authenticity and Freedom

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MeditationA Path of Wellness, Authencity and Freedom

J ivasu(Pradeep Kumar)

Edited by: Suzanne Drouin & Sham Rang Nelson


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Foreword

Life is deeper than the ocean, higher than the sky and vaster than the universe. Humans walk two paths to know the totality and the essence of life

and to arrive at the core of its truth.

The first path is the outer path of science. The path of science is based on proving theories and hypothesis that emerge from the observation of natural

phenomenon. Through science humans have mastered some of the natural forces and created technology to make living easier and more comfortable.But science and technology havent given humans a glimpse of the totality of life or helped them to arrive at the core of its truth. The reason for this

is that theories of science are born from a limited number of observations. They can never be complete enough to give a total picture of life. Sciencestarts from small fragments of life and through those fragments it tries to arrive at the wholeness. This is impossible. Incompleteness lies at the coreof science. No matter how much science and technology may progress they can never bring to humans the experience of wholeness and stillness.

Science is unable to take human longing to the core of the truth of life.

The other path is the inner path of meditation. Meditation begins with the body, moves to the mind and then takes us beyond the mind. This leap

beyond the mind brings a radical change in the brain, which is the primary instrument of perception. Instead of perceiving the world and life as a

divided and fragmented reality the radically transformed brain directly experiences the wholeness of life. Such an experience of wholeness takes us to

the essence and core of life, joy and a fully aware existence.


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Contents

1. Body, brain and mind 1-3

2. What is meditation? 4-7

3. The History of Meditation 8-9

4. The effects of meditation on body, brain, mind and behavior 10-14

5. Preparation for meditation 15-16

6. Fiteen Meditations- theory and technique 17-61

1. Mindfulness meditation 17-21

2. Who Am I? 22-24

3. Sound Meditation or Chanting 25-304. Visualization 31-36

5. Energy or Chakra Meditation 37- 41

6. Neh or Love Meditation 42-457. Active Meditation 46-48

8. Natures Meditation 49-50

9. Here and Now Meditation 5110. Contemplative Meditation (Sacred Space Within) 52

11. Night (Dream and Sleep) Meditation 53

12. Meditation with the Dying 54-55

13. Peak and Valley Meditation or Progressive Muscle Relaxation 56-57


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14 .Expansiveness or Braham Meditation 58-59

15. Minor Meditations

.Self-Meditation (Autogenic Training) 60-61

7. Experiences and stages of meditation 62-68

Ego: Communicating and dealing with the World

Soul: Self-KnowingUniversal mind: God experience

Universal mind: Experience of EmptinessThe Natural Being


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Chapter 1:

Body, Brain and Mind

The human brain and body are the most extraordinary instruments of perception and survival. They are also the most intelligent creations of the

nature. Nature took a long time, and poured out all its complex wisdom to create a dynamic phenomenon, which we call brain and body. Both brainand body are blessed with natures intelligence. This intelligence helps them to survive, live, reproduce and die. The brain and body are the home for

the mind and the temple for the essence, soul or spirit. This essence is nothing else but the dynamic wholeness, which emerges when mind andbrain/body integrate and live together in a gentle embrace. The body with its trillions and the brain with its billions of cells communicate to each

other every moment. Both the brain and the body have the marvellous capacity to defend us through the immune system, maintain themselves by

endocrine glands, reproduce themselves instinctively and also to die naturally and peacefully when their time comes. Besides the above, thebody/brain has a most elaborate pharmacy built into each cell and organ to heal itself. It also has a well organized system to provide and feel

pleasure and happiness.

If not conditioned by the mind, the brain develops no edge and no boundary. It then has the capability of reflecting the limitless and boundless

biological universe.

What is mind?

Human mind is movement of thoughts. It is sum total of social, economic, cultural, religious and social programming. It is not inherent in the bodyand brain; it comes from outside influences. Mind is a borrowed entity and a memory, which belongs to the past. Part of this mind is technical

knowledge and part is emotional memory. It is the later part, the emotional memory, which can become a problem.

Programming is part of growing up and is necessary. A child without some kind of social, cultural and religious conditioning wouldnt be rooted in

the family or society. Beyond basic survival, living, reproducing and dying, that are functions of the brain and body, a person has to receive theinformation through programming that is the result of the accumulation of millennia of knowledge. Mind is the warehouse of this knowledge in the

form of tools: science, technology, art, systems of governance etc. Programming which is technical in nature creates no problem. On the contrary,


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Chapter 2:

What is meditation?

The word meditation comes from the Latin root meditatum, i.e. to ponder. Dhyna, which comes from the Sanskrit root dhyai, meaning tocontemplate or meditate. It also means attention .

J ivasu: Tranquility, Awareness and Expansion of Awareness are three experiences of meditation.

Other definitions:

Meditation is suspension of thoughts.

J Krishnamurti: used the term "meditation" to mean something entirely different from the practice of any system or method to control the mind, orto consciously achieve a specific goal or state: "Man, in order to escape his conflicts, has invented many forms of meditation. These have been basedon desire, will, and the urge for achievement, and imply conflict and a struggle to arrive. This conscious, deliberate striving is always within thelimits of a conditioned mind, and in this there is no freedom. All effort to meditate is the denial of meditation. Meditation is the ending of thought. Itis only then that there is a different dimension which is beyond time."

For Krishnamurti, meditation was choiceless awareness in the present: "When you learn about yourself, watch yourself, watch the way you walk, howyou eat, what you say, the gossip, the hate, the jealousy - if you are aware of all that in yourself, without any choice, that is part of meditation."

"...Meditation means 'To be free of measurement' " and "...meditation can only take place when there is no effort, when there is no contradiction."


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That is why in the beginning, meditation or prayer is mental, mechanical and repetitive. But as we go more deeply into them, the process becomes

more alive, revealing the inner nature of the mind. When the breakthrough point is reached, it becomes a spontaneous activity. Then instead of doing

a meditation or offering a prayer, one becomes meditative or prayerful all the time. Ones whole life becomes effortless meditation or prayer, whethereating, sleeping, working or making love. Meditation simply happens without a conscious focus upon it. That breakthrough point is actually the

point where we experience transient ego death.


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Chapter 3:

The History of Meditation

No one knows when meditation began. Perhaps it began with the appearance of first humans on earth when they naturally fell into various states of altered

consciousness. Later on it became an essential practice for Shamans, healers and priests to communicate with the spirits and dead ancestors.

Meditation was the part of Vedic tradition in India and is more than 5000 years old. It is the essential part of all Indian religions and practices.

2000 to 3000 B.C. Vigyan Bhairava Tantra: This book is a dialogue between Siva and his consort Devi in which Siva describes 112 meditations. All meditationsare either the direct practice of these techniques or the combinations of them. Osho spoke about it and his commentary is contained in The Book of Secrets.

6th

Century B.C. Buddha: Mindfulness and Loving Kindness Meditation.

2nd Century - Christian monks known as the Desert Fathers used meditation.

5th

Century Bodhidharma: Wall Gazing meditation and perhaps the beginning of ZaZen

8th

Century Shankaracharyas Self-Inquiry meditation

10th Century Kabbalistic meditation

10

th

Century Meditation in Islam

15th

Century St. Theresa practiced and spread practice of meditation

20th Century:

Ramana Maharishi: Who AM I meditation

J Krishnamurti: Choiceless Awareness


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Osho: Dynamic Meditation

Mahesh Yogi: Transcendental meditation

Edmond Jacobson: Progressive Muscle Relaxation

J ohannes Schultz: Autogenic training

21st

Century: Your technique


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Meditation brings about a variety of changes in the body and brain. We experience relaxation, pain reduction, increased immunity to illnesses and

physical healing. Meditation can also bring increased clarity to problem solving, and regulate respiratory and heart rates, and our emotions. The

hormonal and chemical activation of the reward system in the brain leads to increased motivation, tranquility and a passion for life.

Meditations effects are not confined solely to the reversal of the stress response and to bringing physical relaxation and repose.

The effects of meditation on behavior:

It has been noted that there are marked psychological changes in people who participate in a regular meditation practice. These come about as aresult of the biological changes that take place.

It has been noted that meditation produces a diminution in the neurotic symptoms of specific disorders such as anxiety, depression, and obsessive-

compulsive disorder. People who meditate develop control over impulses, and thus demonstrate a decrease in debilitating emotions such as anger or

sadness. They are also less inclined towards violent or destructive behavior. There is also a decrease in addictive and dependence behaviour.

Meditation brings about an increase in concentration and attention. This means that one develops clarity of focus along with increased awareness of

outside events. There is also an increase in motor response time. Reflexes improve.

It has also been noted that there is an increase in:

resilience and de-automatization

motivation and empathy

awareness of problems as they arise

creativity, visualization, humor and fantasy

the expression of emotions and feelings as they arise

a sense of well being

movement towards self actualization

acceptance of self and others


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flexibility towards gender role

calmness and optimism

and in equanimity

The experience of synesthesia may also occur. Logically synesthesia should not be a product of the human brain, but it may be experienced during

meditation. It occurs when a sensation at one point of the brain such as sound produces a sensation in another segment of the brain that is completelyunrelated, such as a colour. Meditation may also bring about extrasensory experiences, out of body experience, and an acceptance of ones own

mortality.

The results of such psychological changes are emotional and cognitive healing, mind-body integration, and well-being and wholeness, which maylead to transcendence, the state of non-duality that is beyond time and space.


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Chapter 5:

Preparation for meditation:

Meditation is a biological process.

In meditation thoughts decrease and the mind becomes quieter. Energy, previously utilized by the thinking process, is released and energizes thebrain. An energized brain is a happy, active and attentive brain with open senses and clear and enhanced perception. Such a brain demands more

energy to remain active and attentive that in turn requires an increased blood flow to its tissues.

In order to facilitate and sustain such a state of increased energy and blood flow to the brain the following are some dos and donts that may be

helpful in preparation for meditation.

Some Dos:

DO:

1. Ensure that the stomach is neither too full nor too empty. A light meal before meditation is good.2. Find a quiet and comfortably warm place with gentle lights. This is an ideal setting for beginning meditation.3. Wash your hands, feet and face before your meditation. This may give a sense of freshness for a good start.4. Be comfortable. You can be sitting on a chair or on the floor, standing or lying down, but you want to be comfortable. Lying down for a

novice meditator may not be appropriate as this position may be conducive to sleep.

5. Some gentle yoga or other stretches before meditation. This helps make the body supple and energizes it.6. Meditate in an open or well-ventilated space.


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7. Some deep, slow and calm breathing before meditation. This is essential as deep breathing is a catharsis to the mind. During the day or nightwe accumulate many toxic emotions. The mind may become too preoccupied with these emotions and it may then become difficult to

meditate. Deep breathing not only helps release negative emotions, but also relaxes the body, thus preparing both the body and the brain formeditation. Breathing is not merely a preparation for meditation, but is a meditation technique itself.

And Some Donts:

DO:

1. Not attempt to meditate if your body is exhausted. Its energy will be depleted and there would be little energy to invest in the process ofmeditation.

2. Not have a completely full or empty stomach. A full stomach will divert the blood flow of the body to digestion, and would thus hamper themeditation process. If the stomach is empty then hunger pangs may be a distraction.

3. Not meditate in a place that is noisy, cold, or extremely dark or bright. Noise is a distraction and if the place is cold it may stimulate yourbodys fight or flight response. Darkness may cause drowsiness and bright lights may create visual distraction.

4. Not meditate in a closed room where the flow of air is restricted so that supply of fresh oxygen is limited.5. Not attempt to meditate when your mind is full of negative emotions.


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Chapter 6:

Fifteen Meditations

The 1st meditation is a

Mindfulness Meditation, inspired by Buddha

Mindfulness Meditation The Theory

Life is a turbulent ocean in which waves of sorrow and joy, violence and peace, love and hatred constantly rise and disappear. In this ceaselesschange we have a choice, either to become the victim of the waves and face turmoil or to become a witness to the waves.

By becoming a witness we would feel the turmoil for a moment but the waves would pass soon without leaving any marks in our body and brain. Wehave the inherent ability to observe the wild waves of thoughts and emotions. If we decide to be on the roller coaster ride of the waves, life will be

spent in a constant struggle and in the end the worlds waves would defeat us.

But if we make the second choice of becoming the observer then we would feel and experience whatever is happening within and

around us but still our awareness would remain calm. When we are able to watch and observe events with such calm awareness then we can put our

full efforts into resolving them. When we dont struggle, we retain energy in our brain and mind. A calm and energetic brain can focus on lifes


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Like all other methods and techniques of meditation, witnessing also has a sequence of instructions. But as we go deeper into the meditation, the

technique is dropped and only meditation remains in its spontaneous and effortless form.

In the beginning of this method, part of the mind becomes the observer and witness and the rest of the mind, with its contents of emotions and

thoughts, becomes witnessed and observed. After a certain point a breakthrough occurs and a new calm awareness emerges, spontaneously, whichobserves and witnesses the totality of the mind and its contents. Such witnessing or mindfulness is an inherent quality of the brain. This spontaneous

witnessing is also the beginning of transcendence.

Whenever thoughts and emotions are witnessed and/or observed they dissolve and disappear. This dissolution releases an explosive energy. This

energy fills the brain with attention and joy. Most memories are parasites in our mind and feed on the precious energy of the brain. When such

memories are burnt by the flame of witnessing and attention, an emptiness is born, which vibrates with extraordinary energy and force, ever ready totake action, which is not programmed by culture or society. This feeling-distancing state is full participation in life without being attached to it or lost

in it. The brain becomes like the rubber sheet of a trampoline, which feels the impact of the person or thing thrown on it but bounces it right back; it

is left with no marks, dents or scar. Such a brain is free from injuries and wounds. In such brain anger, hatred, violence, jealousy, fear and sorrowmay come for a moment but they soon dissolve and disappear leaving no marks. The brain quickly regains its dynamic balance.

Mindfulness Meditation The TechniqueFirst step:

Gently focusing and feeling, without thinking or analyzing, become aware of your left

.toes

.foot and ankle

.leg and knee.thigh and hip area

Gently focusing and feeling, become aware of your right

.toes

.foot and ankle

.leg and knee

.thigh and hip area


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Gently focusing and feeling, become aware of your.pelvic area

.abdomen and its movement

.chest and breathing

Gently focusing and feeling, become aware of your left

.fingers and thumb

.wrist and forearm

.elbow and upper arm

.shoulder

Gently focusing and feeling, become aware of your right

.fingers and thumb

.wrist and fore arm

.elbow and upper arm

.shoulder

Gently focusing and feeling, become aware of your.neck on all sides

.upper back, middle back and lower back

.chin, face, nose, cheek, nose, ear, eyes

.forehead, sides of the head, top of the head and back of the head

Now, gently feel the whole of your body as one unit, as one living entity.

Second step: 5 minutes

Gently focusing and feeling, become aware of your bellys movement as itrises or goes out with each inhalation

and falls or goes in with exhalation.


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While focusing of the bellys movement, acknowledge and pay attention to any thoughts and emotions; let go of those thoughts and emotions and

come back to the movement of the belly.

Third step: 5 minutes

Gently focusing and feeling, become aware of your breathing as the air goes in through the nostrils to the throat, wind pipe and lungs on the

inhalation, and as it goes through the lungs, wind pipe and throat on the exhalation.

While watching and observing your breath, become attentive to the any thoughts and emotions; let go of them and return once again to watching your

breath.

Fourth step: 5 minutes

With your eyes closed, gently focusing and watching, become aware of thoughts and emotions in your mind; watch them like waves rising in an

ocean, without judgment and criticism.

If your mind becomes lost in thoughts and emotions gently bring it back to watching or observing the thoughts and emotions.

Witnessing in a walking meditation:

Walking slowly and consciously, becoming aware of the movement of your feet and all sensations felt in them. Acknowledge these sensations in the

rest of your body, in your thoughts and in your emotions in the mind. Let go of them and come back once again to feeling the movement of your feetand the sensations in them.


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The 2nd meditation is

Who Am I?, inspired by Ramana Maharishi

Who Am I? The Theory

We humans are self-conscious beings. We are aware of our past, our history of our race. We are aware of our religion, nation, community and

family. We are also aware of passing moments and of a future yet to come. We dont know exactly what will happen in that future except for one

inescapable event and that is our death. We know for sure that one day we will no longer be on this earth. We will no longer be able to see, feel and

enjoy it. Such certainty of death brings us great fear. This fear pushes us, to find shelter or consolation in people and in many worldly things. Webecome attached to those things and people. Wealth, power, culture, family, ideas, philosophies, religions etc. become our shelters from our fear.

They all become part of our mind or self or ego. All of them give us some relief from fear of death but our attachment to those things, living and non-living, disconnects us also from our awareness of our vast and boundless biological universe.

We become constricted and are thus prisoners of small circles, boundaries and limits. When lifes waves break those boundaries, taking away theobjects of our attachment, we become fearful and insecure. Life is an ever-changing movement that penetrates our safe spaces and brings down our

well-constructed boundaries. This movement of life, which is inevitable, brings us sorrow for our losses and pushes us to create ever more rigid and

stronger boundaries, more protective barriers, more prisons, to give us a sense of personal safety and security.

If we were totally ignorant prisoners within the confines of our walls then there would no problem. We could live happily within our restrictive

boundaries. But this is not the case. Something, somewhere inside of us, is awake and that something doesnt allow us to remain an unconsciousprisoner. That something, somewhere, sends the message to us to become free and so we long for freedom. Although we long for freedom that same

freedom terrifies us, because such freedom destroys our little homes, our ideas, our shelters; it demolishes the very things we built to feel safe and

comfortable. We live a life of contradiction and conflict. We know that somehow we are in bondage. We also recognize that breaking those bonds


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would bring us face to face with the unknown. Facing the unknown makes us vulnerable and that is uncomfortable for us, and so our identification

with our many boundaries, prisons, things and people, out of our ignorance, continues.

To break this self-created prison is a necessity because without that freedom, living in truth and bliss is not possible. Breaking the chains and de-

identifying with people, places, things, events and memories is the path to the sacred and divine.

Who Am I is a method to break down the walls of ignorance and identification with a million things, living and non-living. This technique is a way to

freedom. In this method we slowly de-identify with people, places, memories, emotions and many other things until we arrive at a point wherenothing remains for us to identify with or be attached to. At that point only awareness, without contents, remains.

The universe is consciousness, but that consciousness is cluttered by its contents. Contents cant be denied but by affirming only the contents of theuniverse, we forget about consciousness itself. This universal consciousness is the essence and truth of the contents. We live within an illusion of

partial truth because we take the contents as the source and truth of life. Truth is when we retain the contents but also reach to the source of the

contents which is pure awareness. Once the boundaries and prisons are shattered, our little self or ego consciousness of contents would merge intolarge awareness. Such a union of little consciousness and larger awareness brings the state of freedom and joy.

This method not only takes us through the de-identification with things but also allows us to see the people, places etc. to which we are deeplyattached.

Who Am I The Technique

When guided by a teacher, the teacher asks the questions loudly and the answer would come in silence from within the person meditating.

In the absence of a teacher both the questions and the answers would given in silence.

Questions asked either by teacher or meditator:

Who Am I? Am I:

My house, my home

My wealth, my carMy children


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My parents

My wife/husbandMy friends, my relatives?

Am I:

My work, my activitiesMy village, my town, my city

My province, my country

My color, my race, my religion

Am I:

My body

My painMy diseases

My thoughts

My philosophiesMy achievements

My anxiety

My depression

Am I:

My emotions

My longings, my obsessionsMy sorrow, my joy

My fear, my hopes

My jealousy, my guiltMy hatred, my greed


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My anger

My loveMy ego?

Who Am I?Who Am I?Who Am I?

Stay in silent awareness and acknowledging whatever is happening within.

The 3rd meditation is a

Sound Meditation or Chanting

Sound Meditation or Chanting The Theory

As energy is in science, so sound is in religion. Religions are based on feelings and on subjective experiences. We cant see energy but we can feel it.

We feel it as vibrations. All energy, all vibrations generate sound. Sound is one way for us to experience this energy.

Sound has such significance in Hinduism that it is called Sound-God. If we look into Semitic religions and at the bible we are told that in the

beginning was the word. In Hinduism it is believed that the universe came into being with the sound of Aum. In eastern religions the sound of Aum

became significant and in Semitic religions it is the sound of Amen, which is of paramount importance. Both Aum and Amen are interconnected andperhaps evolved from the same root sound. The English words omnipresent, omnipotent and omniscient probably came from Aum or Amen and are

attributes of the God who encompasses all of those qualities.

In the five elements theory, the first four elements are earth, water, fire and air. The fifth element is space the space in which all other elements areborn, sheltered and expressed. The special sense of space is hearing and sound. The sense of sound is one of the first ones to emerge in a fetus and the

last one to disappear when a person is dying. That is why in most traditions there is chanting, singing, praying and the reading of scriptures at the

time death. These traditions are based on the knowing that when all other senses are gone the sense of sound may still be there. The dying personcould hear the last instructions given from outside. The Tibetan Book of Liberation (dead) is based on this observation and contains clear

instructions and guidance for a dying person.


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Chanting is not praying. In chanting only a word or a few words are used and they are repeated over again and over again. This has the effect of

lulling the mind allowing us to bypass the mind. Too many words or complex formations would invite mind to be engaged in the activity. Once themind is active it would move in its complexity, chaos and noise and this would prevent the stillness and quiet of the desired effect.

Sound Meditation or Chanting The Technique

A sitting position is ideal for sound meditation but standing or lying position will do if sitting is uncomfortable. We can use either the sound of Aumor Hum. In the beginning loud chanting in a group is helpful. It can also be done silently and in aloneness.A word of caution: Try not to take the vibration of chanting to the head area as this may create pressure or a sense of tension.

Take in a deep breath and,

with your lips shaped like a funnel,slowly and smoothly start chanting Ooooooooooooo from the front part of the mouth.

The sound of Ooooooooooo slowly moves toward the middle of the mouth.

Then the sound of Mmmmmmmmmmmmm starts at the back of mouth, descends into the chest and then into belly. It ends just below the navel area.Repeat this pattern.

Allow the sound to spread throughout your body and let your whole body vibrate like a tuning fork. Allow the vibrations to fill your body and tosurround it.

Repeat the chant for as long as you can without tiring yourself.

When you are finished chanting either sit silently or lie down and feel totally relaxed.

Observe your body and your state of mind, acknowledging any sensations.

Later on:

Focus more and more on silence.

Sounds can be combined to form Mantras. Mantras are repeated by improvising them and are chanted or sung for a long period of time.


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Mantras

1. Om: primordial sound, represents the three states of life and the silence beyond

2. Hummmmmm: sound to awaken the energy at the life center or Hara

3. Om Mani Padam Hummmm: jewel shining in the lotus

4. Om Shanti Shanti Shanti: peace peace peace

5. Om Namaha Naraya naya: bowing to the divine and sacred

6. Aham Brahma Asmi: I am the ever expanding Truth

7. Om Satyam Om Satyam Om Satyam Om: Truth Truth Truth

8. Om Shakti Om Shakti Om Shakti Om: Force Force Force of Being

9. Aham Atman Brahma: soul is ever expanding Truth

10.Sri Ram J ai Ram J ai J ai Ram: Hail to the shining Truth

11.Sivo hum Sivo hum Sivo hum Sivo hum: I am the ever expanding Truth

12.Buddham Sharnam Gachhami: take refuge in your enlightened being

13.Sangham Sharnam Gachhami: take refuge in the company of Truth seeker

14.Dhamam Sharnam Gachhami: take refuge in the way of Truth


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15.Asato Ma Sat gamya: take me from falsehood to Truth

16.Tamso Ma J yotir gamya; take me from darkness to Light

17.Mirtyo Ma Amrit gamya: take me from death to Immortality

18. Om namo Siva-ya Om namo Siva-yaOm namo Siva-ya Om namo Siva-ya

19. J ai Ram J ai Ram J ai J ai Ram HoJ ai Ram J ai Ram J ai J ai Ram Ho

20. Who I am

21. Integral Mantra

Dharma Deham, Dharma Manas, Dharma Buddhi-Atman

Dharma Priya Jan, Dharma Serva Jan, Dharma Desh, Dharma Dhara

Dharma Neham, Dharma Ekam, Dharma Hee Gatisheelta

Dharma Jeevan, Dharma Chetan, Dharma Hee Ananda Param.

Om Asti Asti Asti

Care to body, emotions, intellect and soul,


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Care to family, community, country and earth,

Let love, harmony and movement sustain right care,Let right care bring joy of conscious existence.

22. So Hum23. Gate Gate Para Gate Swaha24. Satyam Sivam Sundaram25. Om Sat Chit Ananda26. Ayam Atman Brahama27. Tat Tvam Asi28. Khal Vidam Brahama29. Prjanam Brahama30. Whoooo.


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The 4th meditation is a

Visualization

Visualization The Theory

More than two thirds of human perception occurs through the eyes and vision. This is uniquely human and is one of the major factors behind the

tremendous progress that humans have made compared to any other living species on earth. In us our sensory perception of sight, through the eyes, is

more active than our special sense of smell, hearing, taste or touch. Our thinking, speaking, writing, reasoning and planning, our past and our future,are all connected directly or indirectly with pictures or images in our brain. During the night when our other senses have become dormant, our inner

visual sense is awake taking us through the endless world or dreams. The best of poets, musicians, writers, scientists and statesmen were greatdaydreamers. We called them visionaries because of the dominance of the vision or images in their work. For the same reason we are more

compassionate to the blind than to people who have lost their sense of hearing, smell or even touch.

Eyes are so important and private that we dont like anyone staring into them directly. Eyes are the entry point into our private world and into our

soul. We dont want anyone to access that world. Other qualities of the eyes and vision are that they are extremely flexible and adjust, moment to

moment, according to the situation. Our other special senses are either inflexible or they have little adjustment capacity. Because of the flexiblenature of the sense of sight, visual memories can readily be changed, controlled and altered to enhance or minimize their impact. We have the

capacity to reframe visual memories. We can reduce their size and change their color to achieve a desired impact.

If we like certain people, places or memories more than the others, we can enlarge them in our mind, make them more vivid and deeply colorful.

Such changes will fill our mind with joy. On the other hand, if other visual memories are unpleasant, we can make them small and colorless andallow them to disappear. This makes them less unpleasant and therefore easier to live with.


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If part of the body is weak or paralyzed by focusing on it, trying to channel energy through the use of our visual focus, we make that part of the bodystronger and more active.

In our mindscape, walking through a valley, beach or forest, climbing a mountain, or meeting someone who really doesnt exist is like creating ourown fascinating universe. Wandering into it, as a child with total freedom, creates joy. We can be the creator of our own happy state through the

power of visualization. Most writers, painter, poets, scientists, visionaries and musicians use this power.

Visualization is re-learning the art of daydreaming the art of which we were masters as young children.

Visualization The Technique

Come into a comfortable position, preferably sitting. You may lie down, but do not allow yourself to fall asleep. Give yourself permission to create,

or to sense, strong visual images.

Flight of the eagle:

Think of yourself as an eagle perched on the edge of a cliff.Gently and gracefully you take off.

You are floating in space, relaxed.

As you are floating, you are watching the endless blue sky above and a few scattered clouds below.Golden sunlight fills the space.

Now, you allow yourself to be carried by the gentle warm wind.

You are watching the lush green valleys below and the river flowing through them.The mountain slopes are dotted with villages, and their peaks are covered with fresh sparkling snow.You can also see a trail on the mountain, like a thread, disappearing into a dense blue-green forest.

Far away in the distance you see a blue ocean and a city spread out on its shore.

Stay relaxed and allow the wind to take you wherever it goes. You are just watching and observing everything.


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Golden moments:

Take some time to remember those moments from the past when you were filled with deep joy and happiness.Merge yourself into those moments and re-live them here and now. You are not an observer. You are intimately participating in that

experience again. Allow yourself to be a part of the moments and let the images come effortlessly to you.

Enjoy the sights, fragrance, sound, taste and touch of those moments. Remain with those moments for as long as you wish.

A day on the beach:

It is a golden day and you are spending it on a warm, white sandy beach.The sky is clear and the sun is warm.A gentle breeze is blowing.

You are lying on the beach or walking along it while watching the blue waves wash upon the shore.

You can smell the ocean.You can hear the laughter of children playing and running on the sand.

Let go of all other things from your mind. Release them.

Add into this experience anything else you wish to have there and allow yourself to be free.

A walk through the forest:

You are walking through a beautiful, dark green forest.

Sunrays are filtering through the lush leaves and falling on the ground. The ground is full of wild flowers of all colors, and their gentle aroma is

everywhere.

You can hear birds singing and hear the sound of little stream underneath a wooden bridge.Walk freely as much as you would like, and add to this walk whatever you desire. Whatever your desires are, it is time to fulfill them.

Rose (or the flower of your choice):

Visualize, in the distance, a garden full of roses.


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Come closer to it closer and closer come so close that you feel the roses touching your skin and caressing your face.

See how big they are colorful, vibrant, filled with cool dew.See how they are gently dancing in the breeze.

Smell them. Inhale that fragrance deeply into your being, allowing it to refresh your body and your mind.

Integration:

Imagine, visualize or feel the presence of a peaceful person, perhaps a prophet, a deity, a teacher or a sage, sitting in front of you, facing you withgently closed eyes.

Allow this image to enter into your body and become one with it. Allow it to merge with you.

To seal this integration, place your hand on your forehead, on your chest, and on your navel.Feel the integrated presence of this deity or this person at all times.

An unpleasant person or place or memory:

Take a moment to bring to your mind a person, place or memory, about which you do not feel good.

Take all color out of that image.Turn it black and white.

Allow it to move away from you until it becomes very small.Allow it to continue moving away until it becomes an insignificant dot.

Now watch as that dot explodes.Watch as it disappears into empty space.

Pain:

Give your pain a color, a shape, a size and a texture.

Visualize, imagine or feel as if a stream of golden light is entering into you through an opening on the top of your head.Allow this stream of golden light to wash the pain clean and turn it into a smooth area filled with golden light.

Cancer:Give the cancer area a color, a shape, a size and a texture.


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Imagine, visualize or feel an object or objects that will fight on your behalf.

Imagine, visualize or feel your white blood cells.Now, imagine, visualize or feel your white blood cells, or the object or objects that will fight on your behalf, and experience the cancer area as slowly

and consistently being consumed.Know that they continue to do so even when you are not aware of the process, even if you are sleeping they are being consumed.See the cancer slowly reducing in size until it disappears.


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The 5th meditation is an

Energy or Chakra meditation

Energy or Chakra Meditation The Theory

Although existence is one stream and one flow, it contains within itself two overlapping universes. One is the macro-universe or larger universe of

outer world, which contains earth, stars, space etc. The second one is the micro-universe, which can be seen in the human body. These universes arecomplimentary and reflect each other. The macro-universe contains the micro-universe of the body/mind and the micro-universe of body/mind

carries, within itself, the essence of the macro-universe. Both are formed from the five elements. These elements are entities, which we can feel. Theydont belong to the elements of chemistry. These five elements are:

earth, felt as solidity;

water, felt as fluidity;fire, felt as heat;

air, felt as lightness and mobility; andspace, felt as emptiness, in which all other elements exist.

Spirituality is not about proving anything to anyone in a laboratory or about showing something to someone. It is about feeling; it is about feelingmore and more deeply and consciously. It is about becoming more aware of the micro-universe within and the macro-universe without. It is about re-

establishing connections in an intimate way.

The essence of the micro and macro-universe is energy. This energy or force governs all its activities. While it expresses itself in many forms in themacro-universe of nature, in the micro-universe of the body-mind it flows into thousands of channels that travel throughout the body. Some of these

channels are big and some are small but, regardless of their size, they permeate all cells, organs and systems. These channels are like streams of

energy, which open into dynamic pools, or energy centers, called chakras. The number of chakras differs in different traditions, but whatever thetradition, these energy channels and energy centers or chakras may not be visible entities but they can be felt as energy movement. If we were to open

up the body we wouldnt find the chakras and they cant be proved in a laboratory.


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Chakras are situated on a central channel, which runs along the midline of the body deep within it. It extends from the lower end of the spine to the

top of the head. Two channels, representing the sun or male energy, and the moon or female energy, run up both sides of central channel.

For the purpose of this meditation, we are using seven chakras.

The first chakra is located at the lower end of the sacrum and it is connected to the adrenal glands.

The second chakra is at located at the level of pubic bone and it is connected to the reproductive glands.

The third chakra is located at the level of navel or a little above it and it is connected to the pancreas and digestive glands.

The fourth centre is located in the middle of the chest and it is connected to the thymus and heart.

The fifth chakra is located at the root of the neck and it is connected to the thyroid.

The sixth chakra is located between the eyebrows and it is connected to the pineal gland.

The seventh chakra is of the top of the head and it is connected to the pituitary gland.

All chakras correspond to web or plexuses of nerves although they are not located in these nerves. The central channel corresponds to spinal cord.

Science is coming to understand that these nerve plexus and their associated organs have brains. The chakras, or energy centers, may be comparedto many small brains out of which the seventh, the big brain, is born. This big brain is fully integrated after the lower six chakras combine with each

other.

The first and second chakras are linked to the reptilian segment of the brain and form a mechanism for survival. The third and fourth chakras are

linked to the mammalian brain and form the core or feeling of self .

The fifth chakra is linked to the human brain, and provides us with the capacity for reasoning, planning, analyzing and speculating on the future.

The sixth chakra represents our intuitive capacity.The seventh chakra is the combination of the first six chakras.


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When all chakras or brains combine to form the seventh, an individual experiences a state of wholeness, integration. This may be referred to as self-

actualization.

Ideally, all energy channels or meridians and chakras should be open, active and brimming with energy, but in early childhood most of them becomedormant. This dormancy occurs because of the social, cultural and religious programming which forms the mind of a person. This programmingoccupies the brain and the energy system in the body. It clogs the channels and is responsible for the partial functioning of the chakras in human

beings. A partially functioning person is an unfulfilled person. This person seeks fulfillment through the outer world of sex, wealth, power and a

million other things, while fulfillment and well-being and wholeness actually lies within.

It is possible to open and awaken the chakras and channels and allow the energy to flow in them without interruption.

Energy or Chakra Meditation The Technique

Allow the breath to be gentle, slow and deep. (2 to 3 minutes).

Feel as if you are breathing in and out through your spine. (2 to 3 minutes).

Visualize, imagine or feel a source of light, or a miniature sun the size of a quarter, shining at the lower end of your spine in mid line, just beneath the

surface at the front of your body. Now visualize, imagine or feel this light filling the surrounding area with glowing warmth. It is the first or rootchakra.

Visualize, imagine or feel a source of light, or a miniature sun the size of a quarter, shining at the upper level of your pubic bone in mid line, beneaththe front surface of your body. Now visualize, imagine or feel this light filling the surrounding area with glowing warmth. It is the second or energy

chakra.

Visualize, imagine or feel a source of light, or a miniature sun the size of a quarter, shining at the level of your navel in mid line, beneath the front

surface of your body. Now visualize, imagine or feel this light filling the surrounding area with glowing warmth. It is the third or solar chakra.

Visualize, imagine or feel a source of light, or a miniature sun the size of a quarter, shining at the level of the middle of your chest in mid line,

beneath the front surface of your body. Now visualize, imagine or feel this light filling the surrounding area with glowing warmth. It is the fourth or

heart chakra.


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Visualize, imagine or feel a source of light, or a miniature sun the size of a quarter, shining at the level of root of your neck in mid line, beneath thefront surface of your body. Now visualize, imagine or feel this light filling the surrounding area with glowing warmth. It is the fifth or throat chakra.

Visualize, imagine or feel a source of light or a miniature sun the size of a quarter, shining at the level of the middle of your eyebrows in mid line,beneath the front surface of your body. Now visualize, imagine or feel this light filling the surrounding areawith glowing warmth. It is the sixth or

third eye chakra.

Visualize, imagine or feel a source of light, or a miniature sun the size of quarter, shining on the top of your head, inside the skull, filling your brain

with glowing warmth. It is the seventh or crown chakra.

Now we are going to, chakra by chakra, create a stream of golden energy that will flow from your root chakra to your crown chakra

Focus on the first chakra inside the pelvis and connect it to the second or energy chakra at the level of the upper border of your pubic bone. Connectthem with a stream of golden energy.

Focus on the second chakra at the level of your pubic bone and connect it to the third or solar chakra at the level of your navel point. Connect themwith a stream of golden energy.

Focus on the third chakra at the level of your navel and connect it to the fourth chakra in the middle of your chest. Connect them with a stream of

golden energy.

Focus on the fourth or heart chakra in the middle of the chest and connect it to the fifth or throat chakra at the root of the neck with a stream of

golden energy.

Focus on the fifth or throat chakra at the root of the neck and connect it with the sixth chakra in middle of eyebrows with a stream of golden energy.

Focus on the sixth or third eye chakra in the middle of eyebrows and connect it to the seventh or crown chakra on the top of the

head with a stream of golden energy.

All seven chakras are connected with a stream of golden energy, which is flowing upward.


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Now we are going to visualize, imagine or feel that the many energy channels from various parts of your body are converging into different chakras

and funneling their energy into them.

Be aware of the energy channels from both lower limbs and experience this energy funneling into the first chakra.Be aware of the energy channels from the pelvis and buttocks and experience this energy funneling into the second chakra.Be aware of the energy channels from the abdomen and the corresponding part of the back and experience this energy funneling into the third chakra.

Be aware of the energy channels from the chest and the corresponding part of the back and experience this energy funneling into the fourth chakra.

Be aware of the energy channels from both upper limbs and shoulders and experience this energy funneling into the fifth chakra.Be aware of the energy channels from the face and the adjacent area and experience this energy funneling into the sixth chakra.

Be aware of the energy channels from the head area and experience this energy funneling into the seventh chakra.

All of this golden energy comes out from the top of the head like a fountain, comes down around the body, and is absorbed by the earth; and so theactive circulation of energy continues. This golden energy forms a protective sheath around the body.


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Rarely do we love ourselves totally. Sometimes we are attached to ourselves and become self-absorbed. More often however, we either dont like

ourselves, or we actively hate ourselves. We repress or ignore those parts of our being that, based on our programming, we feel are unworthy andugly. This results in a fragmented self. Instead of feeling an integrated wholeness within, we feel constant conflict with each other. The bad part

has to repressed, ignored and rejected by the good part. This leads to fragmentation. A person with a fragmented self cant live full life.

Neh meditation is a technique of non-judgmental loving of all the parts of self, which includes physical, emotional and thought components. Such an

act of loving is a movement from fragmentation to wholeness, from self-hatred and guilt to affection, and from surviving with self-image to living

with reality. It is action towards total self-acceptance.

If we love ourselves and feel affection towards our body, feelings and thoughts then such love and affection will fill the vessel of our body and mind.

This nectar of love will spill all around us. Our whole existence will be soaked in it. Then lifes nascent plant would grow, become a tree and flower,

and give shelter to those who need it. If we go deeply into Neh meditation with our whole heart and energy then the technique will become ournature, a drop of water will become the ocean and a moment will become eternity. In such a transformation, self-love and self-affection becomes love

and affection for all.

Neh or Love Meditation The Technique

Sitting comfortably in a chair or on the floor, remember some moments when your body and mind were filled with love and affection.

You are not an observer of these moments but are re-living them. You are feeling the love and affection of those moments, here and now.

Allow that love and affection to fill you and to flow from head to toe.

This feeling of love and affection is filling your

.head space

.eyes

.face, jaw, mouth

.ear

.neck

.chest

.abdomen


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.left shoulder, upper arm, elbow,forearm, wrist, hand, fingers and thumb

.right shoulder, upper arm, elbow, forearm, wrist, hand, thumb and finger

.upper, middle and lower back

.pelvic area

.left hip, thigh, knee, leg, ankle, foot and toes

.right hip, thigh, knee, leg, ankle, foot and toes

.emotions and thoughts.

You are also remembering any words, sound, aroma, taste and touch that were present in those moments.

Allow your whole being to merge into that feeling of love.

Now feel the energy of love and affection in your body, particularly in the area of your heart.

Allow the energy in your body and heart to flow towards your hands, fingers and thumbs. Your hands, fingers and thumbs are vibrating with lovingenergy.

With your hands, fingers and thumbs, slowly and tenderly touch, and gently press:.the sides of your head

.your eyes

.your face, jaw and ears

.your neck

.your shoulders, upper arm, elbows, forearm, hands, fingers and thumbs

.your chest

.your abdomen

.your pelvic area

.your thighs, knee, legs, ankle, feet and toes

.the parts of your back accessible to you.your first chakra at the base of your spine

.your second chakra just above your pubic bone

.your third chakra at your naval area


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.your fourth chakra in the middle of your chest

.your fifth chakra at the root of your neck

.your sixth chakra in the middle of two eyebrows

.your seventh chakra on the top of your head

Lie down for five to ten minutes and acknowledge all of your feelings.

The same meditation is to be done if you are healing or loving another person.


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Th d t t i th t th f f i d f i d i t t h it di ti t A ti dit ti i d t l th t


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They dont contain the strength of force required for a mind in momentum to change its direction or stop. Active meditation is a compound tool that

is dynamic and body orientated, and brings the mind to the present. It breaks the links from the past and from the future.

Active Meditation The Technique

There are four steps to this meditation.

Step one: 10 minutes: breath work

Sitting comfortably in a chair or on the floor, start with ten minutes of slow, deep belly or abdominal breathing.After five minutes the breathing becomes rapid.

Make it as rapid as possible even if it becomes irregular and chaotic.

Now suddenly stop breathing and holding the breath for a few moments.And then breathe normally.

Step two: 10 minutes: complete relaxation and letting go

Allow your body to assume any position it wants.

Let your body move, stretch or do anything it wants to do. Dont touch anyone else or communicate with them in any way.Let your mind be free and think whatever it wants to think.

Speak any words you want to speak either silently or loudly.

Allow any moans, groans or tears to come out.

Step three: 10 minutes: chanting either Aum (Om) or Hum

Take a deep inhalation and start chanting. The sound begins from mouth and slowly moves into the throat and then down into the chest and

abdomen. Dont allow the chanting to go towards the head.

Let chanting move towards the navel point and stimulate the area.Find your own rhythm. There is no need to follow other peoples chanting.

Make the vibration of the chant as deep as possible.


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Step four: silently witnessing the body, breath and mind

Come into a comfortable position, either sitting or lying on the floor.Be attentive and witness the sensations in the body, watch the breath and observe the thoughts and emotions. Continue this witnessing for as long asyou feel comfortable.

The8th meditation is


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The 8 meditation is

Natures Meditation

Visualize, imagine or feel a clear fall morning. Your eyes are closed and you are breathing in the clean, fresh air long, deep, refreshing breaths ofair.

You gently open your eyes and take a look at the grass field that is before you. It is vast and it is green.

The grass is covered with fresh dew. The gentle sun is shining on the blades of grass turning the dew drops into rainbows of shimmering colour.

A butterfly is sitting on a nearby flower enjoying its nectar.

The flower waves in a cool, refreshing breeze and the butterfly spreads its wings and takes flight, flying freely in space

Above you, you see a deep blue sky and you feel its stillness and its vastness

The grass field is surrounded by trees robust and vibrant with their colourful autumn leaves - leaves that are trembling and falling as the wind touchesthem

You can see the leaves turning and dancing as they fall from the branches and then come to rest on the earth

You see a narrow path leading into the forest. Walk along this path which leads to the tall majestic trees and enter the forest

You sense that it is an enchanted forest.

Now slowly, very slowly, your awareness of being starts expanding. You are aware of your body, of your skin, and of the space surrounding you.

You begin merging with everything around you.

You become the wild flower in the forest. How does it feel to become a flower?

You become the tree. How does it feel to become a tree?

You become the deer. How does it feel to become a deer?

You become the butterfly How does it feel to become a butterfly?


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You become the butterfly. How does it feel to become a butterfly?

You become the forest and merge into it. How does it feel to become one with the forest and nature?

You do not have a separate existence any more.

You are one with everything.

Everything is in you and you are in everything.

The9th meditation is


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The 9 meditation is

Here and Now Meditation

There are no scriptures There is no teacher

There is no religion There is no prophet

There is no heaven and hell There is no spirit world

There is no afterworld There is no reincarnation or rebirth

There are no gods There are no angels

There is no God

Only truth is this moment, Here and Now

The10th Meditation is


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The 10 Meditation is

Sacred Space Within a contemplative meditation

Take few minutes to contemplate about what you would like to have in this sacred Space It may be an object, bird, butterfly, person, ancient shrine,

temple, music or something else.

.Visualize, imagine or feel that you are walking in a beautiful valley. Its warm, comfortable and safe

.Soft fragrance of wild flowers fills the air

.A stream is running through the valley. You can hear the soft sound of running water.

.Both banks of the stream have forests and wind passing through the trees making a gentle rustling sound

.Valley is surrounded by mountains

.Boundless blue sky is filled with warm golden light of sun which you can feel on your face and skin.

.Bring in this valley whatever you contemplated

.Find a rock or a place underneath a tree or in open on the bank of the stream for meditation and sit down either cross legged or legs stretched. Your

spine is straight, shoulders relaxed.

.Close your eyes softly and allow yourself to be absorbed in deep meditation.

your body becomes still

your face peaceful and your mind thoughtless, tranquil yet alert and awake.you can feel the warm sun

you can smell the fragrance of wild flowers

you can hear the sound of stream and rustling of leaves in wind

Observe yourself how peaceful yet how alive you are.

You become everything in the valley

Come very close and look at yourself.your face is serene

.your body still

.your breath slow and steady

Leave yourself in valley meditating. As soon as you have some time visit yourself and you will find yourself absorbed yet attentive in meditation.

Part of your consciousness will be always in state of meditation and part will be takingcare of day today living.


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The12th Meditation is


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The 12 Meditation is

Meditation with the Dying

.Room or the place where person is dying should be

.Warm, clean, peaceful, without bright lights or electronic gadgets flashing

.There may be pleasant aroma of incense,

.No crying, strong emotions or loud talking around the person

.There may be soft, calming music, chanting of the words or mantras because hearing of dying person remains intact until the last moments

Meditator.Meditator sits close to the dying person on a comfortable chair and may hold the hand gently. One hand may be put on the crown to facilitate theconsciousness to move toward the seventh centre. In soft, clear and calming voice meditator speaks following words: (Meditator can let go of the

script if spontaneous words comes out and person can do the intermittent chanting as well particularly between repetition of the instruction)

person can put one hand on the heart and other on the crown

Instructions: Three components of Letting go of the old, Mindful of pleasant and unpleasant image and focusing on clear white light or anyother image which is appropriate for persons cultural background.Dear..

.time of the transition had come and its time to look forward and move to a different part of journey which you are undertaking

.old journey through the world of senses is ending and a new one is about to begin so

.let go of the people, places and objects with which you were connected

.let go of your body, feelings and thoughts they are all impermanent

.let go of your family, friends and others with whom you were connected they are all impermanent

.let go of your home, wealth and possession they are all impermanent.go into specifics of emotions, feelings, memories, places and people to relieve of unresolved problems and guilt

.as you move on this journey you will experience pleasant scenes, people and creatures

.they are all the memories and thought forms of your mind and illusions not real

.as you move on this journey you will experience unpleasant scenes, people and ferocious and frightening creatures they are all the memories and

thought forms of your mind and illusions and not real

.let go of all those pleasant and unpleasant images and focus on the tranquil space filled with light. Be ready for the sacredness about to appear


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before, about to touch you..

this can be repeated many times if needed

The 13th Meditation is


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Peak and Valley Meditation or Progressive Muscle Relaxation

Sitting in a chair or lying down in bed. Hold the pose for 5 to 10 seconds. Each pose will be repeated twice.

.squeezing your toes tightly holding for few seconds relaxing

.Turning your toes upward holding for few seconds relaxing

.Turning your foot down tightly holding for few second relaxing

. Turning your foot up tightly holding for few seconds relaxing

.Raise your lower limbs to 90 degree feet are relaxed but knees and thighs are tight holding your few seconds- relaxing

. Coming to the edge of chair if sitting: Take a deep breath in the chest expand the chest- holding the breath for few seconds relaxing

. Taking a deep breath in and then a deep breath out holding the breath- tightening the abdominal muscles for few seconds- relaxing

.Straightening and tightening the spine holding for few seconds relaxing

Relaxing in the chair

.Making a tight fist-holding for few seconds relaxing

. Fanning out the fingers and thumb holding for few second -relaxing

. Raise you both upper limbs to 90 degree. Hands are relaxed but elbows tight holding for few seconds -relaxing

.Raise your shoulder as much as you can holding for few seconds relaxing

.Clenching the teeth holding for few seconds relaxing

.Blowing the cheek holding for few seconds relaxing

.Closing the eyes tightly holding for few seconds relaxing


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.Frowning holding for few seconds relaxing

Do the body scanning and become aware of the whole body as one organism and unit


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what is not familiar, desirable or pleasant and loose fear and hostility towards them. Then there wouldnt be any sense of otherness and all will be the

part of oneness non duality without fear conflict and discontent It will be a state of Harmony Flow and Play


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part of oneness, non-duality without fear, conflict and discontent. It will be a state of Harmony, Flow and Play.

Technique:

Slow, deep and gentle belly breathing for five minutes.

Bringing the focus to the middle of the chest and then taking it in deeper into heart space

Visualize, imagine or feel a flame or light of your consciousness in the heart space

Allow the warm or cool glow to fill the body from within as if the body is empty and feel it

After few minutes allow the glow of the consciousness to expand to three to four feet around you. All which comes in the field of the consciousness becomes

part of you. Stay there for few minutes Slowly the glow expands to the size of room or space where you are sitting, lying or walking. All which comes in the field of the consciousness becomes part of

you. Stay there for few minutes

Then slowly expand the glow until it becomes without a boundary. All which comes in the field of the consciousness becomes part of you. Stay there for few

minutes

Slowly shrink back to your own bodys presence.

Open your eyes.

15th Meditation: Minor Meditations


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15th Meditation: Minor Meditations

Self-Meditation (Autogenic Training)

.Taking seven slow and deep breaths either in sitting or lying down posture

Then with closed eyes slowly and silently saying to yourself the following

.My mind is calm

.My right arm is relaxed feeling and focussing on right arm and relaxing it

.My mind is calm

.My left arm is relaxed - feeling and focussing on left arm and relaxing it

.My mind is calm

.My right leg is relaxed - feeling and focussing on right leg and relaxing it

.My mind is calm

.My left leg is relaxed - feeling and focussing on left leg and relaxing it

.My mind is calm


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.My stomach is soft and warm - feeling and focussing on stomach and relaxing it

.My mind is calm

.My breathing is deep and slow - feeling and focussing on chest and relaxing it

.My mind is calm

.My heart is slow and calm - feeling and focussing on heart and relaxing it

.My mind is calm

.My forehead is smooth and cool - feeling and focussing on forehead and relaxing it

.My mind is calm

.My body is peaceful and relaxed feeling your whole body and relaxing it


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Chapter 7:

The Experiences and Stages of Meditation

Ordinary consciousness is selectively focussed on the outside world. There is little awareness of what is happening within the mind, even thoughbehaviour in the world is a direct expression of what is contained within the mind. The mind is the root of all actions and reactions. It is the root of

all behaviours. We often want to change our reactions and behaviour but we dont look into our mind or make changes in our mind. We tend tofocus on expressed behaviour and try to modify it without bringing about the necessary changes within. We leave the mind unobserved and

untouched. This results in superficial changes in our life. Sooner or later the old patterns and reactions return.

This selective attention to the world outside of us, with almost no attention paid to the inner world of the mind, leads to a confused and confined

state. No attention or awareness of our own mind means that we are not conscious of the centre or potential within us. In the absence of awareness of

our centre or core forces we view things outside of ourselves as being the centre of our life. Our life becomes passive and we depend upon externalforces for living.

As soon as our attention is turned inward, while remaining aware of the outside world, the centre of activity shifts and moves within. This person is

now centered and becomes an active participant in whatever is happening in his or her life. This person is no longer a passive instrument of the

external forces of the world and the environment. Gaining awareness of the inner world makes a person aware of the roots of his or her conditioned

reactions. The motivation behind the behaviour and reactions can now be clearly understood. A person becomes aware of the fact that most thoughtsand behaviours have been fear driven. They have been based on an attempt to escape fears that have been, largely, a result of societal and cultural

programming of the mind.The person discovers that what he or she thought of as new thinking or original mind was actually an old pattern disguising itself as new. It camefrom the past. Old programming took a new name and form.

By paying attention, with relaxed awareness, a person discovers that his or her thoughts, beliefs and actions are mostly, although not wholly,programmed by forces outside of him or her. A person discovers that he is not centred within, and most of the actions taken are not his own; their


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This new spontaneous meditation is not of the mind, but goes beyond it and has the quality of non-judgement and silence. This silence of natural

meditation dissolves the faade of the mind and one is left with few thoughts or one thought. This leads to the collapse of the structure of the mind.h i d i d f h h d if h h h f d d i i ld i h h l h d


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The mind is made up of thoughts, and if thoughts were not there to feed and support it, it wouldnt survive. Thoughtless here does not mean zero

thought. There is one thought, and that is the thought that makes us aware of the world and or our own existence. The technological mind or innateintelligence of thebody, which is essential for physical survival, remains intact.

In the moment of one thought or thoughtlessness, a persons seeking and searching, which was nothing else but the process of becoming, stops. Thisleads to a state of being and stillness. This stopping, or death of the mind, is a psychological event. The innate intelligence of the body not onlycontinues to function without interruption but also expresses itself fully. The bodys innate intelligence, required to carry out the ordinary functions

of day-to-day life, is left undisturbed. Finding food, seeking shelter, getting clothes, doing jobs and moving from one place to another is not

hampered, though they may become more fluid and easier to perform. Innate intelligence or non-psychological awareness is part of physical life and

is inseparable from it. This innate intelligence dies when the body dies.

In these moments of psychological death, the accumulated fears, jealousy, hatred, violence, attachment, and anger come to an end and only thosefeelings that are essential for survival remain.

Meditation is a movement from less awareness towards more awareness. In this movement we may experience the following stages or states:

Ego: Communicating and dealing with the World - Fear Of Death

Soul: Self-K nowing - Acceptance of DeathUniversal mind: God experience - Death is CompanionUniversal mind: Experience of Emptiness - Death and Life are two sides of the same ExperienceThe Natural Being - Death and Life are One

Ego: Communicating and dealing with the World: Fear of Death remains

Self-Care: Sleep, Eating, Exercise, Relationship including sexCare of others

Trust

Defining Boundaries

Soul: Self-Knowing: Accepting one's own Mortality


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g p g y

CreativityFeeling of Well-beingNatural Meditation

Accepting ones own Mortality

Disillusionment and intention are the beginning of integration.

In integration a person becomes an individual, rooted within self rather than within a particular culture

In integration the mind-body split is healed leading to the experience of wholeness, named as spirit or soul.

Mind-body integration brings the experience of natural joy and creativity.

The body rather than the mind starts regulating sleep, eating, exercise and sex.

Healing of the body and mind occurs with acceptance of ones mortality.

Meditation becomes spontaneous and mindfulness or witnessing becomes a natural state.

Universal mind: God experience: Death becomes companion

Oneness with the World

God Experience

Universal Love

Becoming Prayerful

The shattering of individual boundaries releases the individual into universal consciousness.

Universal consciousness is the collective mind or memory of matter, plant, animal and human life.

Oneness of the universe is the experience from which universal love arises


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Oneness of the universe is the experience from which universal love arises.

Death and birth become part of life and one becomes free from the fear of dying

Experience of oneness is named God. This leads to a feeling of Mukti, Moksha, Salvation, etc. God is the sum total of human thoughts, memories

and experiences.

Universal mind: Experience of Emptiness: Life and Death are two sides of same experience

Experience of Emptiness

StillnessUniversal Compassion

Freedom

All things, states and events including thoughts and emotions are experienced as impermanent

Existence is felt without absolute self, which is experienced as emptiness

Space between thoughts is experienced directly which, leads to the feeling of tranquility and stillness

Existence is experienced as interconnected and interdependent

Universal compassion rises

Simplicity

Union with Nature makes living simple. Such union can not be practiced, willed or given by others. Any effort to live naturally takes us away from

Nature. Simplicity is not a religious, spiritual or mystical experience; it is a biological state in which cellular peace is experienced.

Explosive energy rushes through the brain and body. This explosion cleanses the mind leaving the organism functioning with its inner biological

rhythm. The body is alive, the senses alert and attentive, and the brain receptive.


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Simplicity is not about living in voluntary poverty or outer simplicity although such living comes to the organism effortlessly.

Living becomes simple because philosophies, science, arts, morals, religions and spirituality are no longer essential for living. Life exists for lifes

sake without fearing the end.

Life and death become one natural process.

Simplicity is the knowing that God, Moksha, Nirvana and Salvation are mind states. Therefore all desire and searching to achieve and maintain such

states stops.

Simplicity, rather than being the rejection of science, arts, morals, God, religions, Moksha, Salvation and Nirvana, is the clear understanding that allof these are thought formations created to shelter the mind from fear of death.

Natural Being: Mother and UG Krishnamurti: Life and Death are one

Fully functional Body and Brain

Communion with Biological universe

Participation in Biological eventsLife - Death union

When union with nature is constant, an individual becomes a Natural Being and live naturally. It is not an intellectual, emotional, mystical, spiritualor God experience. It is a biological state in which the body becomes part of nature.

Individual cells within the body are transformed, cleansed of thoughts and function at their peak. Senses function independent of each other because

there is no constant ego or self to bind them together. They come together by ego only if some outer action is needed in the world such as finding

food, shelter, traveling or communicating with others.

The natural being experiences a high energy state in which body and brain function peacefully at their peak. When tired the body goes into a deep

death like sleep and recovers to function again in its natural high energy state. It is not a state of bliss or despair. It may be labeled as neutral ornatural


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natural.

In this state, the mind is active only when it is needed; otherwise it rests in peace without interfering with body and brain. In absence of mind there isno way of knowing whether one is alive or dead

Body of a biological being is affected by everything that happens on this earth and beyond, the experience being primarily one of physical sensationrather than feeling.

From the waning and waxing of the moon to winds and gales, from the change of seasons to storms in ocean, all events affect the body.

In a natural being thoughts can no longer take hold of the body and brain and so there are no dreams.

Biologically one becomes both male and female. Sex, appetite, exercise and sleep are effortlessly self-governed and experienced just enough forsurvival.


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About author

After completing his training in medicine in India Jivasu (Pradeep Kumar) joined Sivananda Ashram Rishikesh in the foothills of the Himalayas


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After completing his training in medicine in India, Jivasu (Pradeep Kumar) joined Sivananda Ashram, Rishikesh, in the foothills of the Himalayas,

where he experienced his first awakening. During 13 years of voluntary work in the villages of the foothills, along with his wife Karen, his searchdeepened and put him firmly on mysticalspiritual path which continues to this day, but in a radically different way which he calls Naturality.

He also studied at Mind-Body Medical Institute at Harvard University. Currently he is practicing and teaching acupuncture, meditation and mind-

body medicine both at McMaster University and in the city of Hamilton, Toronto and surrounding areas.

He is the author of many books including: Chakras: Centres of Evolution and Involution, Freedom from Fear and Naturality.

A School of Naturality is due to open in 2013 in the foothills of Indian Himalayas and will be connected it to a similar institution in Ontario,Canada.

He sums up his vision of Naturality in following words: To live according to ones nature and walks ones own path.

The emerging world culture is based on reason, science, academic education, material well-being and the rights of the individual. Many people arefeeling a void in their lives and are looking for new paths to fill the emptiness; they are interested in self-enquiry and are aspiring to self-knowledge.

Many are seeking out and adopting practices that are based on the body-mind connection and are relevant to the struggles of their day to day

existence.

Our response to the aspiration of the nascent world culture is to offer educational and practical meditation programsbased on Naturality,. Naturalityis an integrative approach grounded in reason, science, education, material well-being and the rights ofthe individual. Naturality also affirms faith asthe energy required to walk such a path.

Naturlityisbasedonthefollowingprinciples:

.EthicsasthefoundationoflivingwithSelfCareandCareofOthers

.SelfInquiry,SelfKnowledgeandSelfExpressionasprocessesonthepath

.Integration of Evolution, Neurosciences, Psychology and Quantum Theory to understand the sacredness of existence

Naturality is bridging the gap between inner and outer nature; wisdom of the ancients and knowledge of the new; and individual and universal and isaffirming the student-teacher relationship in lieu of the more traditional guru-disciple relationship.


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a Naturality offering

meditation - a path of wellness, authenticity and freedom

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