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Meditation Techniques


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An attempt to understand meditation and ways of performing it. This a very basic level presentation made for study purposes.

An attempt to understand meditation and ways of performing it. This a very basic level presentation made for study purposes.

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  • 1. Meditation
    --An attempt to understand 
    Renuka R. Narang
  • 2. What is Meditation?
    Meditation is a mental discipline by which one attempts to get beyond the "thinking" mind into a deeper state of awareness.
    The word meditation comes through the Latin “meditatio”, which originally indicated any type of physical or intellectual exercise.
  • 3. What is not Meditation!
    is not mere attention,
    or simply relaxation ,
    is not only concentration,
    neither just contemplation or reflection,
    nor is it intention or control or willpower exercise.
  • 4. Meditation
    Every work in this world is done with the help of mind.
    Meditation is the only thing that happens when there is no mind.
    A conscious absence of mind is Meditation.
  • 5. States of mind on the path of meditation
    Self Meditation
    There are five levels or states of mind
    True meditation is what happens at the highest level… that of consciousness
    Exercise of will
    Exercise of focus
    Exercise of thought
    Exercise of fixing the mind
  • 6. Pre-requisites -- for a beginner
    Practise meditation either in the morning or in the evening
    Carry out your activities slowly before meditation
    Prepare your body and mind before meditation
    Meditate in peaceful surroundings
    Always use the same seat for meditation
    Importance of mudra in meditation
    Keep backbone straight in meditation
    Sit at least for twenty minutes in meditation
  • 7. Attention Exercise
    Music Meditation
    Sit in the meditation posture and close eyes. Join your index finger and thumb or use any other mudra
    With your eyes closed, listen to a musical instrument through your internal ears. This instrument is not being played in reality. One has to listen as if it is being played
    Listen to the sound of that instrument only. If you happen to hear the sound of some other instrument in between, push it aside
    Now open your eyes
    This helps enhancing the concentration power
  • 8. Contemplation Exercise
    Wisdom Meditation (“Who am I” exercise)
    Sit in the meditation posture. Look at your hand and ask yourself… “Am I this hand?” You will get an answer from within… No. You will get a feeling… this is my hand, but I am not the hand
    Repeat this for other parts of your body. Every time, the answer received will be “No”
    This exercise helps to find our self and we experience the truth, that we are not the body
  • 9. Concentration Exercise
    Word Reverse Meditation
    Try pronouncing names in reverse
    For eg; try reversing the name Renuka… It will be Akuner
    Try this with every name you are familiar with
    While doing this the mind has to be focussed completely
    Concentration improves with this exercise
  • 10. Intention Exercise
    Neutral Meditation
    This is remaining neutral for every thought
    If you are sad, do not say you are sad… instead say…”Thoughts of sorrow are passing through my mind”
    Similarly think for happy thoughts as well
    Thoughts should be neutral in both the instances.
    This can be repeated for states of anger, boredom, depression etc.
    This helps in remaining balanced and detached in every situation
  • 11. Consciousness Exercise
    Complete Meditation
    Meditation is complete when self observation meets awareness
    In all earlier exercises experiencing the Experiencer was missing
    Here the Experiencer experiences the Experiencer in the Experience (In the entire experience, you experience yourself)
  • 12. Complete Meditation continued…
    Start with the Who Am I exercise
    Every time the answer “No” is received, ask yourself “Who am I?”
    You’ll get an answer; I am the knower of this part
    Shift your focus to know the knower every time
    In the end, tell yourself, I am not the body, I am the knower of this
    Try to meet the knower
    This awareness transforms us and stabilizes us on Self Realization
  • 13. Meditation and Religious faiths
    " Meditation is the key
    for opening the doors of mysteries to your mind.
    In that state man abstracts himself:
    In that state man withdraws himself from all outside objects;
    In that subjective mood; he is immersed in the ocean of spiritual life,
    And can unfold the secrets of things-in-themselves.“– Bahai’s Faith
    "The gift of learning to meditate is the greatest gift,
    you can give yourself in this life.
    For it is only through meditation,
    that you can undertake the journey to discover your true nature,
    And so find the stability and confidence you will need
    to live, and die, well.
    Meditation is the road to enlightenment .“ –Buddhism
  • 14. Meditate with the intention to progress spiritually.
    Meditation is for annihilating the ego, not for perpetuating it.
  • 15. Thank you 