Guide to Meditation

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1- Regularity of time, place and practice are the

most important, Regularity conditions, the mind to

slow down its activities with a minimum of delay. It

is difficult to focus the mind, which wants to jumps

about as soon as you sit dor concentration. Just as a

conditioned reflex is a response to established external

stimuli, so the mind will settle down more quickly when

time and place are established.<br><br>2- The most

effective times are dawn and dusk, when the atmosphere is

charged with special spiritual force. The preferred time

is Brahmamuhurata, the hours between four and six am

.. In these quiet hours after sleep, the mind is

clear and unruffled by activities of the day. Refreshed

and free of wordly concernes, it can be molded more

easily; concentration will without effort. If it is not

feasible to sit for meditation at this time, choose an

hour when you are not involved with daily activities

and the mind is apt to be calm. Regulalrity is the

most important consideration.<br><br>3- Try to have a

separate room for meditation. If this is impossible,

screen off a portion of a room; do not allow others to

enter it. The area should be used only for meditation,

and should be kept free from other vibrations and

associations. Incense should be burned morning and evening. The

focal point of the room should be a picture or image of

the chosen deity or insipirational figure, with the

meditation mat placed before it. As meditation is repeated,

the powerful vibrations set up will be lodged in the

room. In six months the peace and purity of the

atmosphere will be felt; it will have a magnetic aura. In

times of stress you can sit in the room, do repetition

of mantra for half an hour, and experience comfort

and relief.<br><br>4- When sitting, face north or

east in order to take advantage of favorable magnetic

vibrations. Sin a comfortable steady posture, with spine and

neck held erect but not tense. This helps to steady

the mind and encourages concentrations. The psychic

current must be able to tralve unimpeded from the base of

the spine to the top of the head. It is not necessary

to place the legs in padmasana, the classic lotus

posture. Any comfortable cross-legged posture provides a

firm base for the body. It makes a triangular path for

the flow of energy, which must be contained rather

than dispersed in all directions. Metabolasim, brian

waves and breathing, will slow down as concentraion

deepens.<br><br>5- Before beginning, command the mind to be quiet

for a specific length of time. Forget the past,

present and future.<br><br>( to continue..)

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(from prev.post)<br>6- consciously, regulate the

breath. Begin with five minutes of deep abdominal

breathing to bring oxygen to the brain. Then slow it to an

impreceptible rate.<br><br>7- Keep the breathing rhythmic.

Inhale for three seconds, and exhale for three seconds.

Regulation of breath also regulates the flow of prana, the

vital energy. If a Mantra is being used, it should be

coordinated with the breathing. <br><br>8- Allow the mind to

wander at first. It will jump around, but will

eventually become concentrated, alkong with the

concentration of prana.<br><br>9- Do not force the mind to be

still. This would set into motion additional brain

waves, hindering meditation. If the mind persists in

wandering, simply disassociate from it, and watch it,

objectively as though you were watching a movie. It will

gradually slow down.<br><br>(to continue...)

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10- Select a focal point on which the mind may

rest. For those who are predominantly intellectual, the

object at focus should be visualized in the space

between the eyebrows. For those who are more emotional,

it should be visualized in the heart plexus. Never

change this focal point.<br><br>11- Focus on a neutral

or uplifting object or symbol, holding the image to

the place of concentration. If using a Mantra, repeat

it mentally, and coordinate the repetition with the

breathing. If you do not have a personal Mantra AUM may be

used. Although mental repetion is stronger, the Mantra

may be repeated aloud if one becomes drowsy. Never

change the Mantra.<br><br>12- Repetition will lead to

pure thought, in which sound vibration merges with

thought vibration, and there is no awareness of meaning.

Vocal repetition progresses through mental repetition

to telepathic language and from there to pure

thought. This is a subtle state of transcendental bliss

with duality, where there remains awareness of subject

and object.<br><br>13- With practice, duality

disappears and samadhi, the superconscious state is reached.

Do not become impatienty, as this takes a long

time.<br><br>14- In samadhi one rests in a state of bliss in which

the knower, knowledge and known become One. This is

the superconscious state reached by mystics of all

faiths and persuations.<br><br>15- Begin the practice of

meditation with twenty minute periods and increase to one

hour. If the body is overcome by jerking or tremors

control them and keep the energy

internilized.<br><br>============================================<br><br>(

WRITTEN BY SWAMI SIVANANDA JEE)