Yoga Music For Meditation Series - 12 Tips To Attain A Good Meditation Practice
a) What Is Meditation
1. First of all understand what meditation is! Meditation consists of the continual flow of thought on one thing. It is the keeping up of one idea alone and resembles the continual flow of oil. This process is called "Dhyana" by Yogis and adoration by Bhaktas.
Concentration is to fix the mind on a point or an object, either internal as in the body or external (eg an image). Meditation is a natural outcome of concentration. In Dhyana the normal thoughts are closed of from the mind and the mind becomes saturated with Divine thoughts and presence.
(b) Find A Place
2. Have a separate meditation-room under lock and key. Do not allow anybody to enter the room. Keep it holy. Burn incense in the morning and evening. Keep an icon of God or your Guru. Place your chair in front of the picture. Also, keep some spiritual books such as the Yoga Sutras and other scriptures inside the room.
When you are in deep meditation the powerful vibrations produced will be lodged in the ether of the room. In six months time you will feel a lot of peace and purity within the atmosphere of the room. Whenever your mind is disturbed by worldly events, sit in the room and repeat a Mantra for half an hour; you will find that a change will take place within your mind immediately.
By practising this you will feel the calming spiritual influence it has on you. Nothing can compare to a spiritual practice and it will create a holy place in your home.
3. Intensive meditation and solitude are of utmost importance for realizing the Divine Self. A place of pilgrimage, a mountainous scenery, a garden full of flowers, a sacred temple, these are places which help to the attaining of concentration, contemplation and meditation. Find these places when you need to.
4. A cool place and a mild climate are indispensable for concentration. Just as salt melts in water, the Sattvic (pure) mind melts in silence during meditation with the Absolute.
(c) Find A Time
5. Get up at 4 in the morning (the hour of Brahmamuhurta). It is very favourable for spiritual contemplation and devotional practices. Early in the morning the mind is calm, pure and quite refreshed after sleep. The mind is like a blank sheet of paper and comparatively free from worldly Samskaras (mental impressions).
It can be moulded very easily at this time. The atmosphere also is charged with more Sattva (purity, light) at this particular time. Wash your hands, feet and face with cold water if you find it difficult to take a bath. This will suffice.
6. Find a part of the day or night where your mind is clear and you will not get disturbed. The mind is calmer and more malleable at this time.
7. Enjoy a good meditation on Sundays as this is a holiday and the mind is more at ease. Your meditations will also improve if you live solely on milk and fruit or if you fast a lot.
(d) Where To Focus
8. Keep your attention fixed in the area of the heart or in the middle of the forehead and keep your eyes shut.
9. The mind is placed in Ajna Chakra in Trikuti. The mind is easily tamed by focusing on Trikuti. Devotional types (Bhaktas) should focus in the heart area and yogis should concentrate on Ajna Chakra.
10. The crown of the head ( Sahasrara ) is another great place for concentration. Some Vedantins concentrate here. Some Yogins concentrate on the tip of the nose (Nasikagra Drishti). Stick to one center in concentration. Cling to it tenaciously.
If you decide to concentrate on the heart area, stay with it and don't change it. If you are a devotional type you can let your guru find the center you should focus upon, else you can find it yourself.
(e) Yogic Diet
11. Keep a pure light diet. Over filling the stomach with bread, rice and vegetables will make you sleepy and interferes with your spiritual practice. Solely dieting on milk will make the body feel light and pure.
You can sit in one Asana for hours at a time with ease and comfort. If you feel weak, you can eat a little rice and milk or barley and milk or any aliments found in a light diet. Those who are in the field of service and who give lectures and perform other intense spiritual activities need solid, substantial food.
(f) Yoga Postures
12. The body is stabilized through the practice of yoga positions (Asanas). The mind is strengthened through inner attitudes (Mudra) and contractions (Bandhas). The body will feel lighter after the practising breathing exercises (Pranayama). Once you can do these things with ease your mind can fix itself upon the Absolute and you will attain states of uplifted bliss and euphoria.
It is highly recommended to practice the lotus pose (Padmasana) or Siddhasana for the attainment of meditation and concentration. For health it is good for you to be sexually continent. This can be attained through Paschimottanasana, Matsyasana, Brahmacharyasana, Sarvangasana and Shirshasana (amongst many other Asanas).
1. First of all understand what meditation is! Meditation consists of the continual flow of thought on one thing. It is the keeping up of one idea alone and resembles the continual flow of oil. This process is called "Dhyana" by Yogis and adoration by Bhaktas.
Concentration is to fix the mind on a point or an object, either internal as in the body or external (eg an image). Meditation is a natural outcome of concentration. In Dhyana the normal thoughts are closed of from the mind and the mind becomes saturated with Divine thoughts and presence.
(b) Find A Place
2. Have a separate meditation-room under lock and key. Do not allow anybody to enter the room. Keep it holy. Burn incense in the morning and evening. Keep an icon of God or your Guru. Place your chair in front of the picture. Also, keep some spiritual books such as the Yoga Sutras and other scriptures inside the room.
When you are in deep meditation the powerful vibrations produced will be lodged in the ether of the room. In six months time you will feel a lot of peace and purity within the atmosphere of the room. Whenever your mind is disturbed by worldly events, sit in the room and repeat a Mantra for half an hour; you will find that a change will take place within your mind immediately.
By practising this you will feel the calming spiritual influence it has on you. Nothing can compare to a spiritual practice and it will create a holy place in your home.
3. Intensive meditation and solitude are of utmost importance for realizing the Divine Self. A place of pilgrimage, a mountainous scenery, a garden full of flowers, a sacred temple, these are places which help to the attaining of concentration, contemplation and meditation. Find these places when you need to.
4. A cool place and a mild climate are indispensable for concentration. Just as salt melts in water, the Sattvic (pure) mind melts in silence during meditation with the Absolute.
(c) Find A Time
5. Get up at 4 in the morning (the hour of Brahmamuhurta). It is very favourable for spiritual contemplation and devotional practices. Early in the morning the mind is calm, pure and quite refreshed after sleep. The mind is like a blank sheet of paper and comparatively free from worldly Samskaras (mental impressions).
It can be moulded very easily at this time. The atmosphere also is charged with more Sattva (purity, light) at this particular time. Wash your hands, feet and face with cold water if you find it difficult to take a bath. This will suffice.
6. Find a part of the day or night where your mind is clear and you will not get disturbed. The mind is calmer and more malleable at this time.
7. Enjoy a good meditation on Sundays as this is a holiday and the mind is more at ease. Your meditations will also improve if you live solely on milk and fruit or if you fast a lot.
(d) Where To Focus
8. Keep your attention fixed in the area of the heart or in the middle of the forehead and keep your eyes shut.
9. The mind is placed in Ajna Chakra in Trikuti. The mind is easily tamed by focusing on Trikuti. Devotional types (Bhaktas) should focus in the heart area and yogis should concentrate on Ajna Chakra.
10. The crown of the head ( Sahasrara ) is another great place for concentration. Some Vedantins concentrate here. Some Yogins concentrate on the tip of the nose (Nasikagra Drishti). Stick to one center in concentration. Cling to it tenaciously.
If you decide to concentrate on the heart area, stay with it and don't change it. If you are a devotional type you can let your guru find the center you should focus upon, else you can find it yourself.
(e) Yogic Diet
11. Keep a pure light diet. Over filling the stomach with bread, rice and vegetables will make you sleepy and interferes with your spiritual practice. Solely dieting on milk will make the body feel light and pure.
You can sit in one Asana for hours at a time with ease and comfort. If you feel weak, you can eat a little rice and milk or barley and milk or any aliments found in a light diet. Those who are in the field of service and who give lectures and perform other intense spiritual activities need solid, substantial food.
(f) Yoga Postures
12. The body is stabilized through the practice of yoga positions (Asanas). The mind is strengthened through inner attitudes (Mudra) and contractions (Bandhas). The body will feel lighter after the practising breathing exercises (Pranayama). Once you can do these things with ease your mind can fix itself upon the Absolute and you will attain states of uplifted bliss and euphoria.
It is highly recommended to practice the lotus pose (Padmasana) or Siddhasana for the attainment of meditation and concentration. For health it is good for you to be sexually continent. This can be attained through Paschimottanasana, Matsyasana, Brahmacharyasana, Sarvangasana and Shirshasana (amongst many other Asanas).
About the Author:
Hans Havasi is a Systems Consultant at a major engineering company in Denmark, a yoga teacher and a musician in the group Ibis which makes tantric music for Goddesses. Together with his wife Mariah, Hans leads a yoga and tantric retreat and art center in the north of Copenhagen. Please click here to read more about yoga and tantra or go here to download free meditation music.
By Dimas Prast
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