Yoga meditation
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The document discusses various types of meditation practiced in yoga traditions. It begins by explaining the origins and meaning of yoga meditation, noting it aims for spiritual purification and self-knowledge. It then provides examples of different meditation techniques, such as focusing on specific chakras or mantras, gazing meditation, sound meditation, and types of tantra meditation. The document also discusses how to practice meditation, including finding dedicated time and describing common third eye meditation. It outlines the purpose and process of pranayama breathing exercises and explains the seven major chakras and their associations.
![PURPOSE
By fixing the gaze the restless mind too comes to
a halt.] It is said also that control of
the Ciliary (blink) reflex stimulates the pineal
gland, which some authorities identify with the
third eye. Trāṭaka is said to enhance the ability to
concentrate. It may increase the power of
memory and bring the mind in a state of
awareness, attention and focus.](https://image.slidesharecdn.com/yogameditation-201028170231/85/Yoga-meditation-7-320.jpg)
![Merge the mind and the senses in the interior space in the spiritual heart.
When one object is perceived, all other objects become empty. Concentrate on that emptiness.
Concentrate on the space which occurs between two thoughts.
Fix attention on the inside of the skull. Close eyes.
Meditate on the occasion of any great delight.
Meditate on the feeling of pain.
Dwell on the reality which exists between pain and pleasure.
Meditate on the void in one’s body extending in all directions simultaneously.
Concentrate on a bottomless well or as standing in a very high place.
Listen to the Anahata [heart chakra] sound.
Listen to the sound of a musical instrument as it dies away.
Contemplate on the universe or one’s own body as being filled with bliss.
Concentrate intensely on the idea that the universe is completely void.
Contemplate that the same consciousness exists in all bodies.](https://image.slidesharecdn.com/yogameditation-201028170231/85/Yoga-meditation-12-320.jpg)
Yoga meditation
- 1. YOGA MEDITATIONBY DR SATYANT KUMAR DEPARTMENT OF PHYSICAL EDUCATION AND SPORTS
- 2. ORIGIN & MEANING There is not one type of meditation which is “Yogic Meditation”, so here it is meant the several meditation types taught in the yoga tradition. Yoga means “union”. Tradition goes as far as 1700 B.C and has as its highest goal spiritual purification and Self-Knowledge. Classical Yoga divides the practice into rules of conduct (yamas and niyamas), physical postures (asanas), breathing exercises (pranayama), and contemplative practices of meditation (pratyahara, dharana, Dhyana, samadhi
- 3. WHAT IS MEDITATION? Meditation involves trying to train your thoughts to stay in the present moment, because in the present moment there is true peace. Thoughts of the future (what can/might/will happen, leading to fear or anxiety) or of the past (what did or might have happened, leading to sadness, depression, anger, or jealousy) prevent us from feeling the peace that is in the present moment. In other words, being totally focused in the present moment means that you do not think about the past or the future and are freed (for as long as the meditation session lasts) from the negative emotions (stress) that accompany those thoughts.
- 4. EXAMPLES OF MEDITATION Can you think of an activity in which you totally lose track of time? When your attention is so focused that you say, “I don’t know where the time went?” Examples might be: painting or drawing, working in the garden, staring at the ocean, playing with your pet, journaling, teaching your child how to play a sport, dancing freely to your favorite music, etc. I found that when i was in the operating room performing surgery, i was so focused that my operations became true meditations. All of these situations are meditative experiences because there are no thoughts about the past or the future; the mind is thinking only of the present moment. So as you reflect on the experience(s) in your life where you lost track of time, you will realize that you also lost track of whatever was in your life that was causing you stress, whether it was a toxic relationship ,a chronic illness, or the sadness that comes with grief or loss.
- 5. HOW TO DO IT First, scheduling time to meditate is of the utmost importance. We all lead busy lives and, despite the best of intentions, without a dedicated time for an activity, life oft en gets in the way and the activity never happens. (think of the difficulty most people have finding the time to exercise unless they commit to a certain schedule.) Therefore, a meditation practice starts with finding the time daily. The good news here is that not a lot of time is required. A beginner can start with just a few minutes a day, eventually getting to 20 to 30 minutes a day as the benefits to the meditator become so obvious that it becomes the most important part of his or her day. Here are some types of meditation practiced in yoga. The most common and universal one is the “third eye meditation”.
- 6. TYPES OF MEDITATIONThird Eye Meditation — focusing the attention on the “spot between the eyebrows” (called by some “the third eye” or “ajna chakra”). The attention is constantly redirected to this point, as a means to silence the mind. By time the “silent gaps” between thoughts get wider and deeper. Sometimes this is accompanied by physically “looking”, with eyes closed, towards that spot. Chakra Meditation — the practitioner focuses on one of the seven chakras of the body (“centers of energy”), typically doing some visualizations and chanting a specific mantra for each chakra (lam, vam, ram, yam, ham, om). Most commonly it is done on the heart chackra, third eye, and crown chackra. Gazing Meditation (Trataka) — fixing the gaze on an external object, typically a candle, image or a symbol (yantras). It is done with eyes open, and then with eyes closed, to train both the concentration and visualization powers of the mind. After closing the eyes, you should still keep the image of the object in your “mind’s eye”.
- 7. PURPOSE By fixing the gaze the restless mind too comes to a halt.] It is said also that control of the Ciliary (blink) reflex stimulates the pineal gland, which some authorities identify with the third eye. Trāṭaka is said to enhance the ability to concentrate. It may increase the power of memory and bring the mind in a state of awareness, attention and focus.
- 8. DESCRIPTION The practitioner may fix attention on a symbol or yantra, such as the Om symbol, a black dot, the image of some deity or guru, a flame, a mirror or any point, and stare at it. A candle should be three to four feet (1 metre plus) away, the flame level with the eyes. Relax but keep the spine erect and remain wakeful and vigilant. The eyes begin to water. Some authorities recommend that the eyes should then be closed, and the yogi concentrate on the after image, while others persevere with staring for 30–40 minutes.
- 9. IS IT FOR ME? With all these types of meditation in Yoga, you are likely to find one that you like. If you are a musician, perhaps nada yoga is something that will attract you. If you are a devotional person, kriya yoga is a good option. Kundalini and Chakra meditation should only be attempted with a teacher. Probably the simplest one to try is the “third eye meditation”, which is simple, and yields results fairly quickly. For the other types you would probably need more instruction, either of a teacher or a good book (see references above). Besides, Pranayama is definitely something anyone can benefit from. Kundalini Meditation — this is a very complex system of practice. The goal is the awakening of the “kundalini energy” which lies dormant on the base of the spine, the development of several psychic centers in the body, and, finally, enlightenment. There are several dangers associated with this practice, and it should not be attempted without the guidance of a qualified yogi.
- 10. Kriya Yoga — is a set of energization, breathing, and meditation exercises taught by Paramahamsa Yogananda. This is more suited for those who have a devotional temperament and are seeking the spiritual aspects of meditation. Sound Meditation (Nada Yoga) — focusing on sound. Starts with meditation on “external sounds”, such as calming ambient music (like Native American flute music), whereby the student focuses all his attention on just hearing, as a help to quieten and collect the mind. By time the practice evolves to hearing the “internal sounds” of the body and mind. The ultimate goal is to hear the “Ultimate Sound” (para nada), which is a sound without vibration, and that manifests as “OM”.
- 11. Tantra — unlike the popular view in the West, most Tantra practices have nothing to do with ritualized sex (this was practiced by a minority of lineages. Tantra is a very rich tradition, with dozens of different contemplative practices. The text Vijnanabhairava Tantra, for instance, lists 108 “meditations”, most of them more advanced (already requiring a certain degree of stillness and mind control). Here are some examples from that text:
- 12. Merge the mind and the senses in the interior space in the spiritual heart. When one object is perceived, all other objects become empty. Concentrate on that emptiness. Concentrate on the space which occurs between two thoughts. Fix attention on the inside of the skull. Close eyes. Meditate on the occasion of any great delight. Meditate on the feeling of pain. Dwell on the reality which exists between pain and pleasure. Meditate on the void in one’s body extending in all directions simultaneously. Concentrate on a bottomless well or as standing in a very high place. Listen to the Anahata [heart chakra] sound. Listen to the sound of a musical instrument as it dies away. Contemplate on the universe or one’s own body as being filled with bliss. Concentrate intensely on the idea that the universe is completely void. Contemplate that the same consciousness exists in all bodies.
- 13. PRANAYMA Pranayama — breathing regulation. It is not exactly meditation, but an excellent practice to calm the mind and prepare it for meditation. There are several different types of pranayama, but the simplest and most taught one is the 4-4-4-4. This means breathing in counting up to 4, holding for 4 seconds, breathing out for 4 seconds, and holding empty for 4 seconds. Breathe through your nose and let the abdomen (and not the chest) be the one that moves. Go through a few cycles like this. This regulation of breathing balances the moods and pacifies the body and can be done anywhere. Yoga is a very rich tradition, with different lineages, so there are many other techniques. But the ones above are the most well-known; the others are more specific or complex.
- 14. CHAKRAS: SEVEN CHAKRAS, , CHAKRA MEDITATION Root or Base Chakra Colour Association Red Sanskit Name Muladhara Location Base of spine, coccyx Lesson Survival–The right to exist. Deals with tasks related to the material and physical world. Ability to stand up for oneself and security issues. Imbalances Anemia, fatigue, lower back pain, sciatica, depression. Frequent colds or cold hands and cold feet. Root Stimulants Physical exercise and restful sleeps, gardening, pottery and clay. Red food & drink. Red gemstones, red clothing, bathing in red, etc. Using red oils such as ylang ylang or sandalwood essential oils.
- 15. Spleen Chakra Colour Association Orange Sanskit Name Svadisthana Location Below navel, lower abdomen Lesson Feelings—The right to feel. Connected to our sensing abilities and issues related to feelings. Ability to be social and intimacy issues. Imbalances Eating disorders. Alcohol and drug abuse. Depression. Low back pain. Asthma or allergies. Candida & yeast infections. Urinary problems. Sensuality issues as well as impotency and frigidity. Spleen Stimulants Hot aromatic baths, water aerobics, massage.Embracing sensation (such as different food tastes). Orange food & drink. Orange gemstones and orange clothing. Using orange oils such as Melissa or orange essential oils.
- 16. Solar Plexus Chakra Colour Association Yellow Sanskit Name Manipura Location Above the navel, stomach area Lesson Personal power–The right to think. Balance of intellect, self-confidence and ego power. Ability to have self-control and humor. Imbalances Digestive problems, ulcers, diabetes, hypoglycemia, constipation. Nervousness, toxicity, parasites, colitis, poor memory. Solar Plexus Stimulants Taking classes, reading informative books, doing mind puzzles. Sunshine. Detoxication programs. Yellow food & drink. Yellow gemstones and yellow clothing. Using yellow oils such as lemon or rosemary essential oils.
- 17. Heart Chakra Colour Association Green Sanskit Name Anahata Location Center of chest Lesson Relationships–The right to love. Love, forgiveness, compassion. Ability to have self-control. Acceptance of oneself. Imbalances Heart and breathing disorders. Heart and breast cancer. Chest pain. High blood pressure. Passivity. Immune system problems. Muscular tension. Heart Stimulants Nature walks, time spent with family or friends. Green food & drink. Green gemstones and green clothing. Using green oils such as eucalyptus or pine essential oils.
- 18. Throat Chakra Colour Association Blue Sanskit Name Visuddha Location Throat region Lesson Relationships–The right to speak. Learning to express oneself and one’s beliefs (truthful expression). Ability to trust. Loyalty. Organization and planning. Imbalances Thyroid imbalances, swollen glands. Fevers and flu. Infections. Mouth, jaw, tongue, neck and shoulders problems. Hyperactivity. Hormonal disorders such as PMS, mood swings, bloating and menopause. Throat Stimulants Singing (in the shower), poetry, stamp or art collecting. Meaningful conversations. Blue food & drink. Blue gemstones and blue clothing. Using blue oils such as chamomile or geranium essential oils.
- 19. Brow or Third Eye Chakra Colour Association Indigo Sanskit Name Anja Location Forehead, in between the eyes. Lesson Intuition–The right to “see.” Trusting one’s intuition and insights. Developing one’s psychic abilities. Self-realization. Releasing hidden and repressed negative thoughts. Imbalances Learning disabilities, co-ordination problems, sleep disorders. Depression Thyroid imbalances, swollen glands. Fevers and flu. Infections. Mouth, jaw, tongue, neck and shoulders problems. Hyperactivity. Hormonal disorders such as PMS, mood swings, bloating and menopause. Brow Stimulants Star gazing. Mediation Indigo food & drink. Indigo gemstones and indigo clothing. Using indigo oils such as patchouli or frankincense essential oils.
- 20. Crown Chakra Colour Association Violet Sanskit Name Sahasrara Location Top of head Lesson Knowingness–The right to aspire. Dedication to the divine consciousness and trusting the universe. Learning about one’s spirituality. Our connection to the concept of “God” or a higher intelligence. Integrating one’s consciousness and subconsciousness into the superconsciousness. Imbalances Headaches. Photosensitivity. Mental illness. Neuralgia.Senility. Right/left brain disorders and coordination problems. Epilepsy. Varicose veins and blood vessel problems. Skin Rashes. Crown Stimulants Focusing on dreams. Writing down one’s visions and inventions. Violet food & drink. Violet gemstones and violet clothing. Using violet oils such as lavender or jasmine essential oils.
- 21. A SIMPLE 12-MINUTE YOGA MEDITATION MEANING SINGING EXERCISE, HAS THE FOLLOWING BENEFITS: Reverses memory loss Increases energy levels Improves sleep quality Up regulates positive genes Down regulates inflammatory genes Reduces stress in patient and caregiver Improves psychological and spiritual well being Activates significant anatomical areas of the brain Increases telomerase, the rejuvenating enzyme that slows cell aging, by 43%, the largest increase ever recorded