2. 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.
What is Meditation?
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3. What is not Meditation!
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.
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4. 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.
Meditation
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5. Benefits of Meditation
The physical, emotional, psychological, and spiritual benefits of meditation might
include:
• higher levels of energy, creativity, and spontaneity
• lower blood pressure
• increased exercise tolerance
• better concentration
• decreased stress, depression and anxiety
• fewer cravings for alcohol and cigarettes
• increased job satisfaction
• better relationships with others.
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6. States of mind on the path of
meditation
Attention
Exercise of fixing the mind
Contemplation
Exercise of thought
Concentration
Exercise of focus
Intention
Exercise of will
Consciousness
Self Meditation
• There are five levels or states of mind
• True meditation is what happens at the highest
level… that of consciousness
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7. Pre-requisites -- for a beginner
• Practice 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
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8. 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
9. 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
10. 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
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11. 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
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12. 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)
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13. 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
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14. 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
15. Meditate with the intention to progress
spiritually.
Meditation is for annihilating the ego, not for
perpetuating it.
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17. WHY JYOTI MEDITATION
Jyoti (flame) Meditation is the foremost spiritual discipline
geared towards gaining inner peace.
• The flame never does diminish in luster.
• Light symbolizes divinity in man.
• Jyoti (Flame) is the most appropriate symbol of the internal
absolute.
• Many lamps may be lit therefrom but the light remains
shining in all its splendor.
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18. STEPS FOR JYOTI MEDITATION
1. Let us close the eyes and chant Omkar (OM) 3 times
To make the mind become tranquil and steady.
2. Keeping the eyes closed, let us put the breath in rhythm
To make it normal and calmer.
In our mind (mentally) repeat "SOHUM'. (1-2 mins.)
As we inhale mentally repeat "SO"
As we exhale mentally repeat "HUM". (1-2 mins.)
3. Let us mentally bathe the senses in the light
Look at the Jyoti, imagine that the flame is ablaze in the
Lotus of our heart. Having the beautiful feeling of LOVE.
Take the flame to the different parts of the body.
"Let not my eyes see evil
"Let not my ears hear evil or bad
"Let my tongue speak only sweet words 18
19. "Let my hands do only right things
"Let my legs be always moving towards places for good actions
and good work."
Now, bring the flame up the legs slowly, strengthening; up
through the stomach, cleansing; through to the eyes, taking away
all the darkness and out of the body through the head, purify us.
4. Open the eyes and look at the Jyoti. (2-3 mins.)
5. Now imagine the figure, of the form of your choice (Baba), for
worshipping in the Jyoti. (2-3mins.)
6. Effortlessly repeat OM SAI RAM or your personal mantra.
(2-3 mins.) It should be natural and without tension. Relax.
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20. 7. Slowly close the eyes and meditate for a few minutes.
(15-20 mins.)
8. Keep the eyes closed, stop repeating the mantra, or having the
flame and form consciously. (2-3 mins.)
9. End meditation. Softly and slowly.
Om Asato Ma Sadgamaya
Lead me from untruth to truth
Tamaso Ma Jyotirgamaya
Lead me from darkness to light
Mrutyor Ma Amrutamgamaya
Lead me from death to immorality
Om Shanti Shanti Shanti
Peace Peace Peace
Note: When you have finished your meditation, do not get up all
of a sudden. Sit quietly and recall the thrill of meditation and
repeat OM Santi Santi Santi.
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