Lesson 1
Basic Meditation
Instructions
Basic Meditation
Instructions
Meditation is deep reflection, it uses the principle of "what you think, so you become." A person striving for development, evolution, expansion of the mind, must choose the broadest, most infinite and subtle idea for meditation.
Two things must be achieved in meditation:
1. To disconnect the mind from limited objects — from what we do not want to be, from what makes us small, conditions, that which stops development and expansion;
2. Immerse the mind in an infinite idea — meditate on infinity, the limitless, Love as an essence
Two things must be achieved in meditation:
1. To disconnect the mind from limited objects — from what we do not want to be, from what makes us small, conditions, that which stops development and expansion;
2. Immerse the mind in an infinite idea — meditate on infinity, the limitless, Love as an essence
Meditation consists of several processes:
1. Physical position.
Different physical sitting postures:
The back should be as straight as possible and shoulders relaxed. The eyes are closed, the tongue is folded in half in the mouth (the lower side touches the upper palate). The hands are joined together and rest on the feet.
The back should be as straight as possible, with the heart area open and shoulders relaxed. The eyes are closed, the tongue is folded in half in the mouth (the tip of the tongue touching the roof of the mouth). The hands are joined together, placing the right palm over the left, and resting them on the lap.
2. IMAGINATION is used to disconnect the senses from the outside world and then is also discarded.
You imagine yourself in a very beautiful spacious natural place.
Two sensations are important here
1. the space is vast - nothing gets in the way of your attention;
2. you are sitting completely alone, there is no one else around. It is a pleasant calm feeling.
The mind will seek to "run away," but you will return it back to the object of your concentration. When you are satisfied with the quality of your imagination, move on to the next phase.
3. BREATH. Leave imagination, stop supporting it and turn your attention to breathing. Watch how air fills your lungs and how it leaves your lungs. When you watch the breath, you will forget about the outside world and about your body. Only the breathing process will remain.
You have completed the first stage of meditation, that is, you have withdrawn your attention from limited objects: the external world and the sensations of your body. Now move on to infinity meditation.
Different physical sitting postures:
- Padmásana - lotus position,
- or Ardha padmásana - the half-lotus position,
- or a bhojanásana - cross-legged sitting posture,
- or sitting on a chair (if the previous positions are uncomfortable, but keeping the back unsupported to facilitate alertness)
The back should be as straight as possible and shoulders relaxed. The eyes are closed, the tongue is folded in half in the mouth (the lower side touches the upper palate). The hands are joined together and rest on the feet.
The back should be as straight as possible, with the heart area open and shoulders relaxed. The eyes are closed, the tongue is folded in half in the mouth (the tip of the tongue touching the roof of the mouth). The hands are joined together, placing the right palm over the left, and resting them on the lap.
2. IMAGINATION is used to disconnect the senses from the outside world and then is also discarded.
You imagine yourself in a very beautiful spacious natural place.
Two sensations are important here
1. the space is vast - nothing gets in the way of your attention;
2. you are sitting completely alone, there is no one else around. It is a pleasant calm feeling.
The mind will seek to "run away," but you will return it back to the object of your concentration. When you are satisfied with the quality of your imagination, move on to the next phase.
3. BREATH. Leave imagination, stop supporting it and turn your attention to breathing. Watch how air fills your lungs and how it leaves your lungs. When you watch the breath, you will forget about the outside world and about your body. Only the breathing process will remain.
You have completed the first stage of meditation, that is, you have withdrawn your attention from limited objects: the external world and the sensations of your body. Now move on to infinity meditation.
BABA NAM KEVALAM
4. MANTRA.
The core, the engine of meditation is the mantra.
The Sanskrit sound combinations are arranged so that the vibration of sound itself elevates the mind. The meaning of the term "mantra":
«man» — means "mind",
«tra» — «is what liberates».
That is, the "mantra" is what liberates the mind. This special sound is specially created for meditation purposes.
Use the universal mantra «BABA NAM KEVALAM». It means: "The Highest Consciousness is all that is." That is, I am the Higher Consciousness, and everything around me is also the Higher Consciousness. To better absorb the meaning on the emotional level and feel it, you can also formulate for yourself the meaning of the mantra as "love is all there is" or "joy is all there is."
The core, the engine of meditation is the mantra.
The Sanskrit sound combinations are arranged so that the vibration of sound itself elevates the mind. The meaning of the term "mantra":
«man» — means "mind",
«tra» — «is what liberates».
That is, the "mantra" is what liberates the mind. This special sound is specially created for meditation purposes.
Use the universal mantra «BABA NAM KEVALAM». It means: "The Highest Consciousness is all that is." That is, I am the Higher Consciousness, and everything around me is also the Higher Consciousness. To better absorb the meaning on the emotional level and feel it, you can also formulate for yourself the meaning of the mantra as "love is all there is" or "joy is all there is."
- First speak to yourself and concentrate on the sound of the mantra "Baba nam kevalam"
inside of your mind. Try to recite the mantra several times in a row so that the mind is not distracted.
- When you feel that you are focused, go on to ideation (creating an idea): "joy is all there is" – try to feel it. Take the familiar feelings of love, warmth and multiply them many times. Repeating the mantra, bring these ideas into its sound, and deepen your intuitive feeling within of the meaning.
HOMEWORK
Start meditating twice a day. Set yourself the rule of five minutes:
meditate twice a day, even if you get only five minutes.
It also helps to associate a new habit with one that you already have. Since you probably eat or drink something in the morning, and also in the evening, and meditation is better on an empty stomach, many find it best to associate meditation with meals, and to do it before eating.
A good time for meditation is 15–20 minutes, as it takes some time for the mind to "warm up" and quiet down the noisiness of the mind. However, regularity is more important than quality, length or intensity, so start simply with the five-minute rule.
meditate twice a day, even if you get only five minutes.
It also helps to associate a new habit with one that you already have. Since you probably eat or drink something in the morning, and also in the evening, and meditation is better on an empty stomach, many find it best to associate meditation with meals, and to do it before eating.
A good time for meditation is 15–20 minutes, as it takes some time for the mind to "warm up" and quiet down the noisiness of the mind. However, regularity is more important than quality, length or intensity, so start simply with the five-minute rule.
IN THE NEXT LESSON:
- How to pacify the monkey of your mind?
- How to improve your well-being.
- Concentration is the ability for any accomplishment. When there is concentration, there is also personal intensity - a person is capable of anything.
- Many ways to improve concentration.
- The essence of the meditation process
