Practising meditation
Meditation is a state of relaxed awareness. Swami Vishnudevananda used to say that it is not possible to teach someone how to achieve this state, any more than it is possible to teach someone how to sleep. However, the more care and attention you give to your preparation for meditation, the more positive the results will be. This preparation can be divided into two parts: first become comfortable with physical meditation, then focus your mind with mental meditation.
Physical meditation
If you get the atmosphere right for meditation, the purity of the space will be so tangible that at times of stress you can sit in your meditation space, practise for half an hour, and experience great comfort and relief.
PLACE It’s best to set aside a special room for meditation, but if this is not possible, try to separate one portion of a room to use for your practice. Keep it clean and tidy, and make a focal point by placing a candle and a spiritually uplifting picture at eye level in front of the place you sit for meditation. Gazing at the steady candle flame before starting a meditation practice helps to concentrate your mind and turn it inwards. Burning incense can also help to create a meditative mood. You will need a clean mat or folded woollen blanket to sit on. Many yogis like to place it to face North or East to take advantage of favourable magnetic vibrations. With repeated practice, the vibrations created during meditation will build a magnetic aura. Within six months, the peace and purity of the atmosphere should be tangible.
TIME The best times for meditation are at dawn and dusk, when the atmosphere is thought to be charged with a special spiritual force. At dawn, in the quiet hours after sleep, the mind is especially clear and unruffled. If this hour is tricky, practise at dusk or just before going to bed. Alternatively, find a time when you are free from daily activities and your mind can be calm.
HABIT Practise every day at the same time. As your subconscious mind gets accustomed to the regularity, you will find it easier to settle and focus. Start with 15 to 20 minutes, building up to one hour (aim for at least 30 minutes). It is better to meditate every day for 30 minutes than once a week for two hours.
SITTING POSITION Sit on the floor to meditate, in a position that you can maintain comfortably, keeping your spine and neck straight but not tense. You do not have to sit in the classic Lotus posture – a simple, cross-legged pose makes a firm base, or you can sit in Half-lotus pose (see below). Sitting on a cushion helps the thighs to relax and brings the knees closer to the ground. In all these sitting positions, the legs make a triangular pattern. This shape contains the energy raised during meditation rather than allowing it to disperse in all directions.
If you can’t sit on the floor easily, sit on a comfortable chair with your ankles crossed. Do not lie down to meditate – you will relax too completely and may fall asleep. Choose one of the three hand positions shown.
BREATHING Once you are sitting comfortably, relax your body as much as possible, especially the muscles of the face, neck, and shoulders. Broaden your chest and lift your rib cage to encourage Abdominal breathing, which brings oxygen to the brain. Then inhale and exhale rhythmically for about 3 seconds each, slowing your breath to an imperceptible rate. Notice how your breath becomes lighter and completely silent.
“Feel the silence, hear the silence, touch and taste the silence. Silence is the music of your soul.” Swami Vishnudevananda
Sitting positions
Whichever position you choose, make sure it is comfortable – you should be able to sit with a straight spine without fidgeting for up to 30 minutes. If you find these poses too stressful on your hips or knees, sit on a chair. Then choose a hand position.
Hand positions
Once you are sitting comfortably, lift your spine and relax your shoulders. Rest your hands in one of these hand gestures, or mudras, to keep the arms and shoulders relaxed and to focus your prana, or vital energy.
Mental meditation
Follow these meditation techniques to stabilize your mental energy and to focus your mind. But first, simply allow your mind to wander. If, initially, you are too eager to control your mind, you might develop a headache.
GIVE THE MIND SPACE Focus deeply on your breathing to give your mind space. Then watch your mind closely. Be patient and compassionate with it: developing a trusting relationship with your mind ensures its co-operation.
DISASSOCIATE If your mind wanders, watch it objectively, as if watching a film. Just observe your thoughts for a few minutes and they will diminish.
CONCENTRATION POINT Bring your awareness to a chakra. If you relate easily to others, focus on the heart centre (anahata chakra), at the centre of your chest. If you are analytical, focus on the self-awareness centre (ajna chakra), between your eyebrows. Aim to keep this focus for life.
CONCENTRATION OBJECT Focus on a symbol; try something concrete, such as the sun or sky, or a positive quality, like love or compassion. Or try a mantra, such as “OM”. Repeat the sound mentally, in time with your breath.
“During meditation, we watch our mind without expectation. Sustained attention combined with detachment ultimately unveils the ocean of wisdom that lies within” Swami Vishnudevananda