How To Meditate? Part-2 By Sri Swami Venkatesananda

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Radhe Krishna To All,

 

6. Breathe gently now. Watch the breath. Try to listen to it without producing

any sound even with the throat. It is good to use a visualisation of the nadis

in conjunction with the breathing to bring about more intense concentration of

the mind. Visualise the inhaled breath flowing down the ida and the pingala

nadis on both sides of the spine. Hold the breath (Kumbhaka) for just a moment.

(Kumbhaka literally means ‘pot-like’, which alludes to the abdominal cavity

being filled by the inhaled breath.) Visualise the exhaled breath ascending up

the sushumna (the central channel), at the same time drawing the abdomen in and

up, as in uddiyana bandha.

 

7. Now the only thing you are doing is breathing. That is the only action,

motion, movement. Become aware of this. Let there be the inner awareness, " I am

breathing, " and let this stop the mind from doing something else. Gently but

firmly hold on to the awareness, " I am breathing "

 

8. Repeat your mantra (any name of god or sacred formula ) as you breathe in and

out, without straining the breath. Associate the mantra with the breath—this

is the trick. Repeat it once while you breathe in and once while you breathe

out. If the mantra is long, repeat half while inhaling and the other half while

exhaling, without breaking it. Without tension you gently but actively keep

listening to the mantra being heard within yourself. Become more and more deeply

aware of this sound. Listen to it with all your heart, with all your attention.

 

Watch this You Tube Video on Mantra Meditation which is powerful

 

http://www.youtube. com/watch? v=dFJp0qUo94A

 

9. Keep looking at the picture, symbol or the flame in front of you (that is

what you have been doing all the time, at least from step 5 above) but transfer

that symbol to within yourself. Feel that the image is in your own heart. See it

there. Do not stare at the picture or flame in front; if you do, then your eyes

will get tired and begin to smart. If you merely look without staring or

focusing you will find that the symbol goes out of focus. Do not worry. Your

eyes will not blink. They will not water or smart.

 

10. Now close your eyes if you like, and visualise that image of god clearly

within your heart. Let it be radiant and living. If the mind tends to wander

keep the eyes open, looking within.

 

11. Gradually let that image expand till it occupies your whole body, the room

in which you are sitting and eventually the whole world. Feel this. Feel that

you yourself are just a little part of god, one with him.

 

12. Sit like this for a minimum period of 20 minutes. (The preliminaries may

take about 10 minutes.) Gradually increase this period.

 

!!! Will Continue !!!

 

Hare Rama Hare Rama Rama Rama Hare Hare

Hare Krishna Hare Krishna Krishna Krishna Hare Hare

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