Yoga for Meditation

Meditation is known to reduce stress and anxiety.



But now science has proved that it even can help prevent illness. In a number of studies carried out across the world, researchers found that meditation produced lasting positive changes in both the brain and the immune system.

Meditation is supposed to help people be present to the situation, with full awareness in the moment, intentionally and non-judgmentally. Meditation is often recommended to ease the stress and pain of chronic disease and can help practitioners accept thoughts and feelings as they occur. It can also deepen awareness of positive emotions, such as compassion.

Meditators also demonstrate stronger immune function than others. Look at it this way. When the surface of a lake is still, you can see clearly right up to the bottom. This would never be possible if the surface were agitated by ripples. Similarly, when the mind is tranquil, no thoughts no desires, no fears or emotions, you can see the Self. This is the essence of Yoga.



When transferred to the body, the benefits of this tranquility are immense.

The ability to concentrate is inherent to all. It is not something extraordinary or mysterious. Meditation is not something that a Yogi or Guru has to teach you. You already possess the ability to shut out thoughts, if you wish. The only difference between this inherent ability and meditation is that we have learned to focus the mind on external objects. If only the mind were fully focused, time would pass unnoticed, almost as if it did not exist. To the mind is focused, there is no time.

Yoga Meditation Techniques

Mantra Meditation

The basis of Mantra Meditation is repetition of a Mantra (also called Mantra Japa). Mantras should be practiced for spiritual evolution, or for focusing and calming the mind. Generally, if you repeat a mantra for about 10 minutes every day, then, within a few days you will know whether the vibrations feel right for you. On the other hand, repeating or chanting of mantras too much has known to have adverse effects on certain sensitive or psychic people.

A Mantra is nothing but a grouping of sound vibrations that have a certain effect on the body, mind and psyche.



Although traditionally given by a Guru, the practitioner can also choose his own mantra. However, an important criterion for mantra selection is appeal. It must charm and fascinate the mind, fully when explained.

Chanting of mantras creates powerful vibrations in the body. They are said to be directed to the right "chakras", when done correctly and attract divine forces. This process is also known to heal mysteriously the. Then again, it is important for a mantra to be chanted rhythmically. The words must be enjoyed and one must surrender oneself to this experience.

Trataka

Trataka means gazing steadily. It is a very simple and beautiful form of Meditation that can be done by anyone anytime.

Technique for Trataka:

In this normally, a regular candle is used. However any other object can be used. The candle flame is usually set up at arm's distance, in level with eyes. You first gaze steadily at it and after some time, close your eyes. The after image of the flame is now ‘gazed at’ with eyes closed in the center of the brow. Try not to move through out the practice too fast. Relaxing the breath and letting it lengthen, deepens the experience.

Gazing at the flame with open then with eyes shut should be alternated a couple of times before concluding the practice. If you are using a candle, your gaze should be fixed at the wick tip and not on the flame.

Caution for Trataka:

If you are practicing Trataka with a candle, your are advised not to continue the practice for more than a month or two at a stretch. It is known to lead to damage of the retina.

Chakras Meditation

This is a simple way for meditators to explore the chakras, on their own. It helps open them gently, in a balanced and integrated manner.

Technique for Chakras Meditation:

Shut your eyes and let your breath relax, slow and deepen. But don’t control it. After a while, start practising Ujjayi. Carry on with this for some time. Now take your awareness to your spinal column in such a way that it moves from bottom to top. Spend a few minutes establishing this inner breathing pattern, both up and down - ascending with inhalation, descending with exhalation.

Start to locate the chakras within that channel. You need not pin-point the precise location; just focusing on general area will do. It is important to try and feel the location of each station mentally repeat the name of every chakra as you pass by it. On your way up mentally repeat from Muladhara to Sahasrara, and way down do the same in the reverse order.

Chanting the bija mantra of each chakra has even more effects in opening them up, gradually, the practitioner is known to see colors in specific areas and is able to pinpoint them more easily. Later he may even feel tingling sensations in them.

Precaution for Chakras Meditation:

Opening chakras can also have side effects. Too much mental energy can be chanelized into and through them and this could be a problem with those who do not have adequate physical activity. Above all, never do chakra meditation without guidance. It has been known to lead to an imbalance and personality problems.

Vipassana

Vipassana means "proper insight" or to see things as they really are. This happens through a process called self-observation. Vipassana actually means insight into one’s own nature. This enables you to recognize yourself, the cause of your suffering and thereby eliminate it.

Technique for Vipassana:

Find. Sit down cross-legged on the floor or a chair with a straight back a quiet place. Start with 15-20 minutes. First focus on your breath and concentrate on it – either in the region of the nostrils or on the rise and fall of your abdomen. Next, travel up and down the length of your body and make a mental note of the sensations.

Don’t worry if you don’t get any great results or insights in your first few sessions. Rather, try to be aware of your sensations and their emotional impact on you. Anyone can – and in fact, everyone must – practise this form of meditation fearlessly!