Asanas & pranayams are torch-bearers which illuminate the inner path to meditation. Focus and concentration are sentinels which you discover at the door of meditation

Meditation is simple and spontaneous. Anyone can do meditation if your body is still, mind is unoccupied and senses are calm. Pranyama is first step to reach meditation. You develop focus and attention through yogic breathing. As you go deeper into pranayama practice, you cross the barrier of focus, attention and concentration, and finally reach to meditation.

All the obstacles in path to meditation will be removed by proper pranayama techniques. You awareness and consciousness swiftly moves towards the meditative level. You become thoughtless. All five senses come to standstill. Only you and your consciousness will vibrate.

It is advisable not to read any book on meditation during self-practices. There is no fixed path to reach the summit of meditation. Experiences vary from practitioner to practitioner. In the initial stage, many questions come to your mind—“What is meditation, what are experiences, what is going to happen?”—you will get all the answers automatically when you reach deeper levels of consciousness in inner journey.

  • Meditation starts when there is stillness in mind
  • Yogic breathing kick-start the inner journey
  • Focus & concentration are stepping-stones to meditation
  • Allot fixed time & place for practice
  • Have faith in yourself and guru

Preparation for Beginner level

Meditation is silent yoga which starts from external and finally goes towards inner. If you are beginner, you can join any yoga and meditation course in Rishikesh. You can use simple gizmos for the beginner to disconnect with outer world. Ear, eyes and room are completely covered to ensure outer disturbance doesn’t distract you during practice. These are:

Apply of ear-plug

No outer sound can enter into your ears and create disturbance. You can use cotton balls gently to create silence zone in your meditative room. Mind is active to sight and sound. It is best for the novice meditating for the first time in his/her home.

Use of eye-shades

Mind has wandering habit to watch the colorful world. It is the greatest obstacle to the meditation. Applying eye-shade is best option to disconnect with happenings in outer world. The mind goes inwards and helps in focus and concentration.

Dark room

It helps to disconnect with outer dimension. Meditation is never done in open space. Your chosen meditation should be small that can sustain only your dimension. Your subtle energy never goes outward and remained conserved in confined space.

Time & regularity

Time plays an important role. You can practice early morning, evening and before retiring to bed. Meals should be consumed three hours before practice. Practice at fixed time and fixed place in your personal place. Wear neat & comfortable clothes. Always wear meditation dress for the practice.

How to do Meditation

It starts with focus, attention, concentration and finally meditation. Yogic breathing (pranayama) plays a significant role to calm your agitated thoughts and turn your focus on a single gross or subtle object. You can bring the mind to rest on the focal point of your choice. You can sit in any comfortable choice with upright neck, back, head and shoulders.

Comfortable Pose (Sukhasana)

You can choose any yogic pose in which you can sit comfortably for an extended period of time. If you find some inconvenience, sit with cushion on back to support you. If you are overweight, sit in relaxing chair, but your back and shoulders should be straight. Keep in mind that your yoga mat, cushion and chair should be purely personal, and not shared by others.

Focus, Attention & Concentration

You need to master focus first to reach meditation. Try to focus your mind on your choicest object. It will dispel all the conflicting thoughts and instill purity in mind. When you focus on single object for an extended period, the attention will develop. Similarly, when you develop attention to its top level, the concentration will routinely come to your fold.

It comes spontaneous when you master focus & concentration

Yogic Breathing (Pranayama)

It balances the mind and body to help in meditation. It comprises frontal brain cleansing (kapalbaathi), bellows breathing (bastrika) and yogic cleansing (naadi shodhan). All these elevate you to the door of meditation. You reach to the whirlpool of meditation which is waiting to drown you into the deep ocean of meditation.

Best Meditation for the Beginner

These are five meditations for the beginners which you can practice in your daily life. If you have any query related to life, write in your notepad. Write your meditative experiences from day one. You will get all the answers in few weeks of practice. These are:

Breathing Meditation

Breathing is spontaneous and inseparable part of your life. Bring rhythm in your breath by balance ratio of inhalation and exhalation. Focus your attention on the ingoing and outgoing breath. It will bring instant calm and happiness in your mind. By regular practice, you will experience meditation in your silence zone.

Trataka Meditation

Trataka is focused gazing without blink in your eyes. You can gaze on the top of flame of the candle, or moon or a dot on the wall as per your taste and convenience. You attention should be focused exclusively on the flame, and nothing else. It can be trouble in the beginning, but with regular practice you will be able to gaze without any intricacy.

Aum Meditation

Aum is the beginning of all mantras. It is the divine sound reverberating in the ethereal space. When you recite this sound, the mind goes inward by cutting cord with outer world. The chanting of aum mantra instantly instill relaxation to the mind. It is cosmic sound with no beginning and end. It connects you to the cosmic consciousness.

Counting Meditation

The counting of incoming and outgoing breath is the royal path to meditation. Your breathing should be gentle and inhalation should be in perfect tuning with the exhalation. In the meantime, you will be lost in your own meditation by stilling the thought-waves in the mind. It is soothing and calming to the mind.

Silence Meditation

Discover the amazing power of silence meditation. It is more than sitting in a meditative pose with no lip movement. Carry no gadgets in your practice room of meditation. You have to silence your five senses too which are stumbling-block to meditation. Allow no thought-waves to arise in your mind to create ripples in the lake of meditation.

Written by : Yogi Simant

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