Archive for the ‘Meditation’ Category

By Sanjeev Patel

According to many experienced Yoga teachers, meditation is the ultimate end of a Yoga class. That may be, but how does a Yoga teacher show beginner students how to calm their minds? The answer is: Teach your students to relax before breath observance or awareness meditation session. Here is how I learned to practice this form of relaxation, while training at Aura Wellness Center.

Stage by state relaxation is a sequence which begins by lying on your back in Shivasana, or Corpse pose. The breath is observed for a few minutes, with no aim of controlling it. This is followed by two deep inhalations and exhalations, letting the abdomen swell out on the inhalations and drawing it in towards the backbone on the exhalations. After two breaths, let the abdominal wall relax completely. Now observe the breathing until it becomes quiet and smooth, then let your attention move over the body in the following sequence, looking for tension in each part and releasing any tension so the muscles rest with all their weight.

Careful attention should be noted as to the feeling of tension, and the feeling of relaxation. The sequence is: left foot, left calf, left thigh, front and rear; right foot, right calf, right thigh, front and rear; pelvis; abdomen; lower back; chest; upper back; left hand; left forearm; left upper arm, front and rear; left shoulder; right hand; right forearm, right upper arm, front and rear, right shoulder; throat; neck; jaw; lips; tongue; eyes; brow; scalp. Remember to relax fingers and toes so they feel limp, when relaxing the hands and feet. After going over the entire body, return to observing the breath for several minutes.

Now begin the sequence again, from feet to head, and continue for fifteen to thirty minutes. The entire body should be relaxed, and free of tension, and the mind should be peaceful.

This is what I learned while studying with Paulji. I also learned many more forms of relaxation and even more forms of meditation, while training at Aura. The modern mindset has become much like Attention Deficit Hyperactivity Disorder (ADHD or AD/HD), which is a common neurobehavioral developmental disorder of the 21st century.

Knowing this, every Yoga teacher training course should break down the meditation process for teaching beginners with mind calming building blocks. This enables teachers to take the average person from relaxation and transcend into higher forms of meditation as each stage of training the mind is mastered. It’s one thing for interns to understand how to clam their minds. It’s quite another matter to take people off the street and enable them to train their minds.

© Copyright 2010 – Sanjeev Patel / Aura Publications

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

By Dr. Rita Khanna

O traveller get up; it is dawn-it is not right that you continue sleeping.

One who awakes, he finds, One who is asleep, he loses.

Get up and open your eyes from slumber and meditate on your Master.

-Kabir (Mystic Saint of India)

WHAT IS BRAHMAMUHURTA?

Waking up before dawn is Brahmamuhurta. There are varied opinions about exactly which hours constitute Brahmamuhurta. Some say it is from 3am to 6am, that is the last three hours of the night, and others say it is one and a half hours just before Sunrise, when the sky has a rosy-red hue.

A few stars may also be visible. Sivananda Yoga says Brahmamuhurta is the morning period between 3:30 a.m. and 5:30 a.m. This sacred interval is also known as the Amritavela. This is the best time to get out of bed and meet the day. All the birds and animals that Mother Nature has assigned to awake at this time are, indeed, up by then. Hence, they are able to enjoy the sacred bliss of those pristine moments during the Amritavela. This is best time for Meditation and obtaining knowledge.

WHY BRAHMAMUHURTA IS THE BEST TIME FOR MEDITATION?

After a good night’s sleep, the mind becomes refreshed, calm, and serene. There is preponderance of Sattva, or purity in the mind, at this time, as well as in the atmosphere. At this time, the mind is like a blank sheet of paper – free from Raga-dvesha or worldly impressions (Samskaras).

It can be moulded easily. You can infuse it with divine thoughts. Further, all the pure souls start their Meditation during the Brahmamuhurta and send their vibrations throughout the world – benefiting all. So, Meditation comes by itself, without any effort. It is a terrible spiritual loss for you if you do not utilize the period in divine contemplation, because such Sadhana gives quick and maximum progress.

GUIDELINES FOR MEDITATION

• If you are not in the habit of getting up early, use an alarm timepiece. Once the habit is established, there will be no difficulty. The subconscious mind will automatically wake you up at the particular time.

• Do not waste much time in morning ablutions. Answer the calls of nature quickly. Clean your teeth quickly. Be quick. Otherwise, the Brahmamuhurta will pass away quickly.

• If you suffer from constipation have vigorous practice of Salabha, Bhujanga and Dhanur Asanas for 5 minutes as soon as you get up from bed. Otherwise, do Meditation as soon as you get up. You can answer the calls of nature after finishing your morning Meditation with the help of a cup of hot milk.

• In the winter, it is not necessary that you should take a cold bath. Wash the face, hands, and feet quickly; dash cold water on the face and top of the head. This will cool the brain and the eyes.

• As soon as you are ready, sit in Siddha, Padma, or Sukha Asana. Do Meditatation or Japa for half an hour. Then, do Asanas and Mudras. Take rest for 5-10 minutes. Then, do Pranayama, study of the Gita, and other religious books.

• Like Brahmmuhurta, Sandhya time, or dusk, is also favourable for Meditation. During Brahmamuhurta and dusk, the Sushumna Nadi flows readily. When the breath flows through both nostrils, know that the Sushumna is working. You will enter into deep Meditation and Samadhi, without much effort, when Sushumna Nadi flows. That is the reason why Rishis, Yogis, and scriptures speak very highly of these two periods of time. Whenever the Sushumna functions – sit for meditation and enjoy the inner peace of Atman or soul.

• Before you sit for Pranayama practice, thoroughly clean the nostrils. You can take a small quantity of fruit juice, or a small cup of milk, or coffee – even before the practice. When you finish the practice, take a cup of milk, or light tiffin, after 10 minutes.

JUST BEFORE JAPA AND MEDITATION- IF FEELING SLEEPY…

• Do Sirshasana, Sarvangasana, or any other Asana, for five minutes.

• Do Pranayama for five minutes.

• Do both Asana and Pranayama for five minutes.

• Repeat some divine Stotras, hymns, Guru Stotras, chant OM 12 times, or do Kirtan for five minutes.

These will quickly elevate you mind and drive off laziness and sleepiness. You must have a routine according to your convenience and time.

BENEFITS

If we arise before dawn, if possible at Brahmamuhurta, and perform our personal spiritual practice and then go to work, we will find that that our intellect and senses are strengthened greatly. We can be certain that our health will be at its best and we can work more efficiently. So get up, start your Meditation vigorously, and enjoy the eternal bliss of the Inner Self. He who wants to live long, and be healthy, should wake up from sleep at Brahmamuhurta.

MEDITATION TECHNIQUE

• Sit in any comfortable posture, which you can maintain without difficulty throughout the practice. Close your eyes… let your whole body become relaxed and steady… Keep your spine erect and place your hands on the knees… Feel deep peace pervade the whole body and mind… Become aware of the natural breath… feel the air as it flows in and out of the nostrils…

• Contract the glottis slightly and begin to practice Ujjayi Pranayama… The breath should be natural and spontaneous, rather than deep… Practice very soft Ujjayi breathing so that only you can hear it…

• Become aware of the psychic passage between the navel and the throat… Feel the breath moving up and down the psychic passage… On inhalation, the breath ascends from the navel to the throat… On exhalation, it descends from the throat to the navel…

• Continue to move the breath up and down the psychic passage, between the throat and the navel… Count the number of respirations, and at the same time… Be aware of the path through which your consciousness is ascending and descending… Be aware that you are breathing up and down and side by side, maintain complete awareness of the counting… Start counting from 1 right up to 100…

• Focus your attention on the navel and notice the movement of your abdomen… With inspiration, the navel expands… with expiration, it contracts…Maintain awareness of the expansion… and contraction… of your abdomen, and the ascending and descending breath, along with the counting…

• Now, take your awareness to Mooladhara Chakra at the base of the spine…Continue to practice Ujjayi Pranayama… As you inhale, send the breath up the spinal cord from Mooladhara to Ajna Chakra. As you exhale, send the breath down through the spinal cord to Mooladhara.

• Continue to breathe up and down the spinal cord… Feel the Ujjayi breath becoming longer and finer… Fix your attention on Mooladhara Chakra… Ascend the inspired breath through the spinal cord to Ajna, and descend the expired breath through the spinal cord to Mooladhara… Continue to practice in this way…

• Feel the breath and awareness move up and down the spinal cord in a steady… continuous … rhythmic flow…

• Now, leave the psychic passage and the breath…and focus your awareness at the eyebrow centre…Visualize the form of your choice (Om, a point, star, candle flame, crescent moon, flower, or any symbol) and develop complete awareness of that form…Try to see the form very clearly…Hold it for some time…See that the mind does not waver…Watch the form consciously and try to merge yourself within it…Do not lose your awareness of the form…If thoughts come, be aware of them, but go on concentrating on the form…As soon as the mind becomes disturbed… the form will fade… but as long as the mind is quiet and concentrated, the form will remain clear…

• Now, it is time to end the practice…Again bring your awareness to the natural breath…Become aware of the physical body and slowly open your eyes.

Om Shanti

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Website: www.yogashaastra.in

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Dr. Rita Khanna

This article is an extension of my last article – Yogic Ways of Cleansing and Seeding the Mind. Before reading this article, you must read that one first.

MEDITATION

The process of Meditation is a part of Raja Yoga. Just as Hatha Yoga is primarily concerned with the body, Raja Yoga is primarily concerned with the mind. The work you have done under the four Sessions (see my last article), will provide you with a very healthy base for Meditation. Therefore, before going on to Meditation, let me briefly sum up the work of those four Sessions:

• All undesirable thoughts have been removed from the mind. The mind has been freed from the burden of unnecessary elements. Your basic desires are now rooted in your mind.

• Steps for proper care, and protection, have been taken to ensure satisfactory growth of the symbolic seeds.

• Steps have also been taken to weed out the unwanted growth from the vicinity of the planted seeds.

• The seeds, which were planted a few weeks ago, have become plants; and they are in a very healthy condition. Their growth is satisfactory. They are well protected, getting proper nourishment, and are growing fast to become healthy trees.

CLARIFICATION OF A FEW ASPECTS

Meditation concerns your past, present, and future. The past performances are analyzed to see what improvement could be made in the future. The present problems, likewise, are considered to see what needs to be done today or tomorrow; what requires priority; and what is the best way of doing it. Everything concerning the present activities is taken into consideration and analyzed, evaluated, and planned afresh.

The future has a lot of importance in Meditation. What you have done, during the four Sessions, also relates to your past, present, and future; but the basic difference between the two phases is that the work of the previous lessons will not be repeated – unless extremely necessary. What you are going to do from now on will be repeated.

BASIC STEPS OF MEDITATION

There are three basic steps of Raja Yoga. They are Dharana (Concentration), Dhyana (Meditation), and Samadhi (Contemplation). Basically, there are only two major divisions of the steps of Raja Yoga – Concentration and Meditation. Concentration is one-pointedness of the mind. By mastering the skill of concentration, the fluctuation of the mind is controlled.

Meditation goes further. Through Meditation, the individual not only concentrates one-pointedly, but also uses his mental faculties to analyze and evaluate his thoughts, plans, and actions in a proper and desirable manner. One finds out what is right and what is wrong in one’s daily actions, and what needs to be done to improve performance. One becomes equipped to re-establish oneself on its own, when one had erred in certain situations and conditions. One masters the art of overcoming obstructions and hindrances.

FIRST SESSION (PREPRATION FOR MEDITATION)

PLACE

You can meditate in any place where you have privacy. It should be neat, clean, peaceful, with plenty of fresh air, and free from insects. You can sit on a blanket, a mattress, or a carpet. Preferably, Mediation should be practiced on a padded floor. Those who find it difficult to sit on the floor may use a chair.

BODY CONDITION

At the time of Mediation, the body should not be heavy with food, but neither should the individual feel hungry. A gap of two hours should be given after breakfast, and a gap of three to four hours, after lunch or dinner. The practitioner should be neat, clean, and free from the effects of drugs, alcohol, and smoking. The body should not feel tired, tense, or uneasy. The practitioner should wear light clothes and should not be in a hurry.

TIME

Practice Meditation at a fixed hour every day. Mornings and evenings are good times. However, in special circumstances, it can be practiced at any time, according to the convenience of the individual. For practicing at odd times, the body condition must fulfill the above-mentioned requirement.

DURATION

For this process of Meditation, a period of three to five minutes is quite sufficient and satisfactory. Practitioners are advised not to devote more than ten minutes of one sitting. Putting in more time is quite unnecessary. The ideal practicing time is about five minutes.

GENERAL INFORMATION

The practitioner should remain sitting in the chosen Meditative pose, undisturbed from the beginning to the end of the Session. There should be no disturbance. If for some unavoidable reason, one is disturbed while meditating, the Session should be terminated. In other words, when you sit for Meditation, remain undisturbed for a period of three to five minutes or for as long as you are meditating.

MEDITATION POSTURE SUKHASANA

Be seated on the floor – in the Sukhasana (easy pose). For performing the Sukhasana, fold your right leg at the knee and bring the foot in front. Let the thigh and the knee rest on the floor as much as possible. Then fold your left leg at the knee and put the left foot on the right leg. Your left leg should rest on the right leg. Those, who can’t sit in the Sukhasana pose on the floor, are advised to sit on a chair.

Sit erect with the spine, neck, and head in one line. The left hand should be brought to the lap first and then the right hand put on the left hand. Now, close your eyes and relax the body. There should be no stiffness in the body. Though the body is erect, it should not be strained and stiff.

GUIDELINES

Before starting the actual Mediation, practice the preparatory posture for a few days. Remain seated in the Mediation pose for about three to five minutes at one stretch. When you are accustomed to the position, and feel comfortable, your Session in Mediation begins. A practice for two to five days should be enough to acquire ease in this sitting practice.

SECOND SESSION (ACTUAL MEDITATION)

• Be seated for meditation. See that you are sitting properly. Close your eyes… breathe normally… be mentally at peace… see in your mind what you desire the most…

• Try to make a clear picture in your mind of your Desire Number One… try to visualize its shape and details as accurately as possible… this should take about half a minute… when visualization occurs, concentrate on the mental vision and say to yourself mentally, “This is what I want… This is what I wish to have…”

• Now, visualize your Desire Number Two… make a comprehensive picture of the desired object… when the visualization occurs, even for a few seconds, say to yourself mentally, “This is what I wish to acquire next… This is what I wish to have…”

• If you have a third desire, and have planted the seed for it, then visualize your Desire Number three… visualize it for a few seconds… then say to yourself mentally, “This also I wish to have…”

• After visualizing and concentrating your mental energy, to intensify the wish for the fulfillment of your long-cherished desires, let the mind perceive and think of those things which have importance in your present and future life. Let the mind consider those items, one-by-one, and meditate on them.

SOME EXAMPLES:

• Picture the mental health you wish to acquire and say to yourself, “I wish to become like this…” (Go into detail).

• Say to yourself, “I am changing. I am correcting myself. I am improving and changing myself into a better, happy, healthy, and prosperous person.”

• Say to yourself, “I do not want to harm anyone. I do not harbor any ill-feeling, hatred, jealousy, and a desire for vengeance against anyone. I do not think ill of others”.

• “I realize that I have made some errors and mistakes. I accept them. I have learned lessons from those mistakes, and I am not going to repeat them again. Those lessons have made me a better person now. I do not have any feeling of sin or guilt for those wrongs. Those were only mistakes”. “It is possible that I might make mistakes, and even blunders, in the future. When I know that I am wrong, I will correct myself. I consider making errors naturally in the process of human growth.”

• “I am going to see all these things fulfilled – some tomorrow, some the day after, some in months to come, and some in years to come. What I wish to acquire – I am going to have.”

• After meditating on these various aspects of your life, let the mind analyze, examine, and think of anything else that comes to your mind naturally… let the positive thoughts come into the mind… do not bring the negative thoughts back into the mind…

• In case, during Meditation you feel that certain elements, forces, or people are trying to create hindrances and obstacles in your way… consider them as forces of obstruction… consider them as undesirable elements… just tell them mentally to fly out or run away… they will have to run away and fly out because they can not stand against the power of the individual who is making efforts toward self development…

• When you have spent about five to ten minutes in Meditation, end the session. Slowly open your eyes. Remain seated for a while in the same position. Get up slowly after half a minute, and then walk slowly for a few steps. Your session is over.

THIRD SESSION (VISUALIZATION AND MEDITATION)

VISUALIZATION

Now, you are going to Meditate in a very comprehensive way. Carefully follow the instructions given below:

• Lie down on your back on a carpeted floor… keep your eyes closed… breathe in a normal way…let every part of your body rest loosely on the floor… now start breathing deeply…

• While breathing, you must make deep and prolonged inhalations and exhalations…your stomach should rise while inhaling… and go down while exhaling… there is expansion… and contraction… of the abdominal muscles in this deep breathing…

• Gently, bring your right hand onto the stomach… put your palm flat on the stomach, without exerting any pressure… the hand should just rest on the stomach… then inhale slowly, but deeply… take in as much air as possible… while inhaling, let the stomach expand… your hand on the stomach will also rise as an indication of the upward expansion… after you have inhaled, pause for a second…then start exhaling slowly… the stomach will contract and come down… contract the stomach as much as possible… when the exhalation is complete, pause for a second… then, start inhaling again as before… always remember to pause for a second after each inhalation and exhalation… do ten rounds of this inhaling and exhaling… In this deep breathing, the mouth should remain closed throughout. Breathing should be done through the nostrils.

• After completing ten rounds of deep breathing, put your right hand on the floor. Let the body be completely relaxed. Feel as if you are going to take a nap for a few seconds. Stay in this relaxed conditions for three to five minutes.

• After relaxing completely, for about five minutes, become mentally alert…focus your mental attention on your toes, then move gently towards the knees…the thighs… waist… spine… shoulders… neck… and move to the area of the head… now, proceed gently to the area of the mind… let the mind see the mind… let the mind visualize the transformed condition of the mind… visualize patiently and slowly… what do you see…

• You see a big change on the mental horizon… the seeds which were planted some time ago have now become plants… they look very healthy… the plants are well protected… there are no weeds around them… the whole area appears neat, clean, and decent…the fence around the plants is intact… the plants are getting the necessary nourishments… they are growing without hindrance and developing satisfactorily…

• The healthy condition of the plants generates a hope that your desires are going to be fulfilled… it shows that you have made good progress compared to what you were before… your progress towards fulfillment will be in accordance with the condition of the plants…

• Now, breathe deeply twice… then open your eyes… keep lying on the floor for a few seconds… after ten to fifteen seconds, sit up slowly for Meditation…

MEDITATION

• Sit in a Meditation pose… be quiet for a while… close your eyes… be at ease… then begin to meditate on things concerning your present and future life in a systematic and coherent way…

• Meditate on your Desire Number One first… spend about thirty seconds on various aspects of this desire… similarly spend about thirty seconds on your Desire number Two and Three respectively…

• Then Meditate on what you plan to do today and tomorrow… evaluate and analyze whether things are being done correctly… try to find out if you have made any mistake or error in your various activities… if you have made any mistake, accept it as your fault… say to yourself that you will not repeat those mistakes in the future…

• Say to yourself that you are not thinking of harming others… you have no jealousy or feelings of hatred against others… you are using your powers to make yourself a better, healthy, and prosperous individual… conclude your session by saying, “I am changing… I am improving… I am becoming healthy… attractive… powerful… I possess sound, physical and mental powers… I am going to use them in a creative and constructive way…. I am going to do wonders… I am happy to see my own progress…”

• Allow some time for Meditation on those aspects, which come to your mind, automatically and naturally, during Mediation. You can follow the pattern of Meditation, as suggested in the previous Session. When you have meditated for about five to ten minutes, end this Session, by just opening your eyes. Remain seated for about half a minute after the Meditation. Then get up slowly. The Session is over.

ADVICE AND CAUTION FOR REGULAR MEDITATION

• Practice Meditation, at least five days in a week, at a regular hour, unless there are some unavoidable reasons. In case your daily routine is disturbed for one reason, or another, and your Meditation is discontinued for some days, begin the practice all over again. The gap of a few days should not discourage you from continuing Meditation.

• Meditation can be performed immediately after Shavasana, if you are practicing Hatha Yoga.

• When your desires are fulfilled, your new desires should be according to your changing conditions and requirements. Meditate on them during your Meditation period.

• Occasionally, say – at the interval of few months, practice visualization of your mind by lying on the floor, according to the technique already explained. This visualization should be done just before you are going to meditate.

• Meditation can be practiced by any person, of any age, or sex, for curative, preventive, and creative purposes.

CONCLUSION

Let me conclude by saying – that if you continue to practice Meditation regularly, you will always maintain sound mental health and power. In case you are faced with a difficult or unpleasant situation, Meditation will serve as a tool, an instrument, or a technique for overcoming the problem. You will be able to maintain a normal life, with the enhanced power of your mind, and the unforeseen obstructions. It would, indeed, help to maintain the excellence of both body and mind.

Om Shanti

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485 Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Website: www.yogashaastra.in

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Paul Jerard, E-RYT 500

What is more valuable to you – a trained body or a trained mind?  Most people would think about this for a second and decide that physical appearance, through training the body, is more important to them.  In Hatha Yoga, we can easily see the number of students who pursue physical mastery through asana practice.

Not everyone feels asana is the “Holy Grail” of Yoga, but physical prowess is still an attraction.  However, for one to pursue physical mastery over mental mastery, one must feel that his or her mental health is going along just fine.  If this were so, why are so many people experiencing chronic stress, anxiety, panic disorder, depression, and a variety of mental disorders?

Meditation may not be the solution to all the mental ailments humankind experiences, but it sure can help.  Many Western medical doctors recommend meditation as an adjunct therapy.  Many counselors, psychiatrists, and psychologists, also recommend Yoga to stabilize the mind.

The most common reason why Yoga students want to learn meditation is to relax the mind when needed.  To relieve the mind and body of negative nervous energy is the result of a complete Hatha Yoga practice.  In other words: Physical exercises (asanas), alone, will not produce optimum results for holistic health.

Asanas will help purge negative energy from the body and mind, up to a limited point.  This is the reason why Maharishi Patanjali mentions eight limbs in the Yoga Sutras.  He mentions Yoga as a way of life and higher levels of concentrated meditation.  He does mention asana, but it is just one of the eight limbs.

The last four of the eight limbs – Pratyahara, Dharana, Dhyana, and Samadhi, are concerned with meditation and preparation for it.  Therefore, the value and benefits of daily practice, go much further than the skin’s surface.

What are the benefits of meditation?  Meditation is the most natural of today’s methods to bring the mind under control.  Prescribed drugs, alcohol, and illegal drugs are often used or abused, with the goal of relaxing the mind.  Based on the cost of chemical addictions, people will pay a high price, in many ways, to relax their minds.  Meditation does not have negative side effects.

In comparison to many forms of therapy, meditation is extremely cost effective.  An intermediate practitioner will have no difficulty practicing alone.  A few asanas and pranayama (Yogic breathing) techniques will aid to relax the body before a meditation sessions.  The end result is a focused and relaxed mind, which is prepared for daily tasks.

© Copyright 2009 – Paul Jerard / Aura Publications

Yoga Teacher Training. FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”
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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

By Paul Jerard, E-RYT 500

All forms of Yoga originally contained meditation techniques. Some Hatha Yoga styles have little, to no, meditation time, within the classroom structure. How did this happen and why? As Yoga was transplanted outside of India, many more forms took root.

This is not entirely a bad thing, but some of the core aspects of Hatha Yoga have been pushed aside in order to make time for more asana (posture) practice. Among the aspects, which have taken a back seat to asana, are meditation and pranayama (Yogic breathing).

The benefits of Yoga’s many forms of meditation are not to be taken lightly. Improved concentration, health, and attitude are keys to a better quality life, which results in states of happiness. The inner peace within, brings about better relationships with family and friends.

A focused or trained mind is a powerful tool, when used for acquiring knowledge. With that said, meditation will enable a student or teacher to become more proficient. For a young adult, meditation is a tool for academic achievement.

At the same time, peer pressure to “go out and party” is put aside for the real priorities of learning and achieving. It is easy for a young adult to stray off the path, while in college, and away from home. It takes much discipline to pursue your goals, with so many distractions around you.

Yet, these same distractions and temptations can take place at any point in our lives. Yoga meditation is a method for bringing the mental, physical, emotional, and spiritual self, into balance. As a result of steady practice, we can achieve harmony with the people, and the world, around us.

With the right mindset, we can heal ourselves better, and faster, when faced with a health crisis. The opposite effect is to become a pessimist, when faced with a life endangering health problem. Therefore, enlist the power of your mind when faced with chronic stress, distraction, or illness. Meditation is a method which trains your mind to become your best ally.

© Copyright 2009 – Paul Jerard / Aura Publications

Yoga Teacher Training

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) – Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul

By Paul Jerard, E-RYT 500

Sometimes, we receive good questions about a variety of topics. Below is a question about the specifics of our meditation course and our own approach to meditation practice.

Q: I am a full time Yoga instructor (Power Yoga and Viniyoga) and meditation guide, although I am not “ordained” or certified in a particular meditation tradition. I have attended two, 10-day Vipassana retreats, and half sat and served several others. I’ve had a meditation practice much longer than my Yoga asana practice. I’ve basically taught myself to guide mindfulness meditations, and it’s going really well, but I would like to do some more personal training.

I know finding a guru, say, in India or Tibet, and studying under him/her until I have their ”blessing” would work, but I want my training to remain relatively secular; not that I am opposed to nourishment from all or any religious traditions… I have studied a fair amount of Raja Yoga, but even the path and ultimate goals of this classic Ashtanga system, strike me as doctrinaire.

Anyway, I guess I’m looking for suggestions, and I am wondering what kind of certification your program has for meditation.

A: Funny thing about dogma: It’s hard to digest if you have a mind of your own. As you may have guessed, our meditation course is a foundational Vipassana program. All of the basics are covered, and there is plenty of room for self-guided spiritual growth.

With that said – whichever meditation program you choose to pursue, should not stifle your own intuition or creativity. My background in meditation has been Vipassana, Zen, TM, and Raja. All paths of meditation lead to the same end result. Self-realization, transformation, and spiritual growth are the by-products of regular meditation practice. To be kind to each person we meet, all the time, is our daily challenge.

This belief is within every religion, but it is not put into practice often enough, as you can witness by watching the news. Meditation practitioners continue to be kind to others, forgive, and remain tolerant, because making the world a better place, starts from within. Therefore, you are welcome to join our program, but in the long-run, your true meditation teacher will be discovered within you.

© Copyright 2008 – Paul Jerard / Aura Publications

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