1Focus on your breath. Start with a few deep and slow breaths to trigger a relaxation response in your nervous system.
Meditation goes beyond positive thinking. It teaches us that we already have all we need, and that, by creating space and silence within, we can experience the peace and bliss of our true Self.
MENTAL BENEFITS
• Focuses the mind, so we can see into our inner world.
• Removes tamas (resistance).
• Helps overcome rajas (agitation).
• Increases sattva (harmony).
• Empties the mind of thoughts.
Meditation requires focusing your attention on one object. Practice daily for 20–30 minutes. Find a clean, quiet place (a cluttered or dirty environment will distract the mind), sit in a comfortable position with your back straight, then begin.
1Focus on your breath. Start with a few deep and slow breaths to trigger a relaxation response in your nervous system.
2Focus on your third eye or the center of your chest (see below) to ground your mind and start channeling its energy.
3Slow your breathing to a minimum; inhale and exhale silently for 3–4 seconds. Clearly instruct your mind to slow down and relax.
4Focus on an object of concentration; this can be an object, mantra, or your mind itself.
Choose an object that you find uplifting. This might be a shaft of light, an open space, a flower, or even the ocean.
Repeat a mantra that you have chosen. Look at pp.178-81 for examples of different types of mantras and how to use them.
Watch your mind and the thoughts that run through it without reacting to them, even if negative or disturbing.
5Finish your meditation session on a feeling of gratefulness or a short prayer for the world.
SIGNS OF PROGRESS
Your progress is not necessarily measured by the your success in focusing your mind, or by whether you have special experiences during your meditation practice. You will know that you are on the right track mainly by the way you feel the rest of the day:
• Your mind will be generally more calm, positive and balanced
• Your emotions will be more steady and of a sattvic nature
• You will feel inspired to serve others
• You will be more tolerant and compassionate toward others
• You will adapt and adjust more easily to change
• You will develop a broader perspective of life
• You will be more accepting of life and yourself.
“Do not force the mind to meditate. Understand the mind first; study the three gunas. Only then will meditation be smooth and easy.”