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.

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Meditation Techniques

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