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Meditation and Yoga for the beginners

Meditation and Yoga-

Meditation is part of Yoga and it is a process through which one makes an attempt to forget his self through a variety of techniques.

Yoga is the science of Human development. It is the overall development of physical, mental, and emotional.

What is meditation?

If you keenly observe function of your mind, you will notice that you are talking to yourself. Most of the self talk revolves around your personal problems. It could be your family of professional, your happiness and achievements, your problems and sufferings etc. Your consciousness, which is a stream of thoughts and feelings, is totally saturated with personal problems. As your thoughts relating to personal problems and difficulties, you feel greater stress in life. To overcome stress is to practice meditation is very effective.

Introduction of Meditation-

Some  definitions of meditation.

  1. Meditation means ME-DIG-ACTION. This is trying to understand the inner function of your mind.
  2. Emptying of the mind
  3. Taking away consciousness from external entanglement.
  4. Making peace with inner self.
  5. Establishing link between higher region of the mind and peacefulness.
  6. Shifting consciousness from the self to something else.

Why begin meditation and yoga?

There are several benefits of meditation and yoga, just some as below:

  1. Practicing meditation lowers blood pressure, both during and after meditation.
  2. Slows down the heart rate to a few beats per minute.
  3. Brings profound relaxation, both physical and mental. The effective changes that occur during meditation is slowing down of the metabolic rate- the rate at which the body burns oxygen and food necessary for building up the body.
  4. Increased blood flow ensures that oxygen is more efficiently delivered to the muscles and the lactate produced during periods of intensive activity is more quickly and effectively removed.
  5. Calmness and serenity ensures the production of lactate is less. Conversely , those experiencing anxiety , tension and neurosis have a high level of lactate.
  6. With reduction in lactate level during meditation, deep relaxation is experienced, which consequently reduces blood pressure and all anxiety symptoms.
  7. The regular practice of meditation brings about an improvement in psychosomatic diseases.
  8. Proper meditation techniques show increased intelligence, memory, emotional stability , personality strength and an enormous improvement in social and vocational adjustments, because meditation imparts mental discipline.

The person who does meditation and yoga becomes physiologically better from the person does not. Physiologically meditation is deeply restful, much more than the normal rest gained from lying on a cozy bed in deep sleep.

Regular practice of meditation and yoga transform a person gradually bu imparting a sense of calm and control. Meditation paves the way for spiritual growth. Meditation ensures inner peace and harmony.

The emotional turmoil of daily life neutralized by deep  meditation. During meditation, one will notice the remarkable improvements and occur in the brain rhythm, blood pressure, pulse rate, skin resistance etc.

In recent years, scientists have begun to notice the profound impact of meditation in curing many sp called incurable diseases.

Proper Meditation and Yoga Techniques for Beginners-

There are many techniques for meditation and Yoga. Only a few meditation techniques are presented here, yoga techniques are explained in the previous article. They are easy to practice but powerful and effective in managing stress and in improving one’s health and personality these are-

  1. Simple meditation
  2. Chitta Meditation
  3. Bhagya Kumbaka Meditation
  4. Sabdha Meditation
  5. Vipassana Meditation
  6. Soham Meditation
  7. Zen Meditation
  8. Trataka Meditation
  9. Transcendental meditation
  10. Christian Meditation
  11. Yogic Chakra Meditation
  12. Jana Yoga meditation
  13. Subconscious meditation
  14. Creative Dynamic Meditation
  15. CRVR meditation
  16. Digital Meditation

1-Simple Meditation-

In this Simple Meditation you have to Sit in a meditative posture , Sukh Asana or Padma Asana Forming Jnana Mudra and with the eyes closed.

Stay in this posture for about 15 minutes, making your subconscious believe that you are meditating. There is no specific technique given here. The main purpose is to acquaint you with self discipline to be able to sit quietly for a given length of time. This is a preliminary step for the practice of other types of meditation.

2-Chitta Meditation(Consciousness meditation)-

Sit in a meditative posture, forming jnana mudra and with the eyes closed, keep calm and quiet and observe your thoughts and feelings.

Do not attempt either to control or direct your thoughts. Act only as an objective observer of each thought, feeling perception etc. that is being screened on your mental horizon. When a thought or feeling arises, simply observe it until it passes out of your visual space. Then you may wait for the next thought or feeling and observe it till it remains. Do not make any attempt to explore, follow up or associate with any thoughts or feeling passing through your mind.

Observing personal thoughts or feelings without getting involved may appear paradoxical. But practice makes you perfect. Try this meditation for a week consistently without any break and you may find it quite practical.

Do not be perturbed if the same thought or feeling arises repeatedly.

If your mind goes blank , continue in the state for as long possible. This is a good indication that you are on the right path.

3- Bhakya Kumbaka Meditation-

Bhakya Kumbaka Meditation denotes out retention. This technique is meant to fully relax body and mind.

When we inhale we bring Prana(life energy) in to the body. This gives strength to the body and keeps it in good condition. When we exhale, the chest is constricted and pureblood is pumped from the heart to the rest of the body. With the flow of fresh blood the whole body is refreshed and replenished. The body energy while inhaling and relaxes after exhalation.

Between exhalation and inhalation there is a pause. This is the pause of relaxation. The present meditation technique is based on this principle.

In this meditation Sit relaxed in any posture or lie down. Inhale deeply and without exhale slowly and deeply.

After exhalation, maintain outer retention for about ten seconds or for as long as you feel comfortable holding your breath. During this pause mentally repeat the word relax five or ten times. Then Inhale.

Fifteen minutes of this meditation will give you the kind of relaxation, you may not have experienced all your life. This is one of the most effacacious techniques to  secure relief from tension, stress, and anxiety.

4- Shabdha Meditation-

Sabdha meditation means the meditation of sound. In this meditation does not necessary to need a secluded, calm and quiet place. It can be practiced even in moving bus or train. Travel confines you to a particular spot and can be the best opportunity for meditation.

External distraction do not matter. Meditation needs that you took away your mind from the problems and tension of daily life and concentrate on only one thing at a time.

The drone of the moving bus or the chug-cugging of the train itself could be the object of meditation. Concentrate your whole attention on the sound. When your mind slips off, bring it back and be aware of the sound only and nothing else.

 You may feel that if you do not have time for meditation does not hold water. This technique is another instance where you can meditate under most circumstances.

5- Vipassana Meditation-

Vipassana refers to the breathing process. Vipassana meditation can be practiced in any place or posture. Your breathing process creates the focus of attention. Breathing in an unconscious act and does not warrant our conscious effort.

In this technique, an attempt should be made to direct our consciousness towards our breathing only. When some other thought intrudes, push them aside. This is the first step to control our thoughts through the process of breathing.

6- Soham Meditation-

A mantra is a word used by specially Indian Yogis to bring some beneficial results to humanity at large when repeated mentally or orally. Soham is one of the mantras. The Vedas state that the word Soham has special significance to produce peace and tranquility.

Bring your total attention on breathing as you did in Vipassana meditation. Instead of merely observing your breathing process, mentally repeat the word Soham, synchronizing it with your breath.

When you inhale, mentally repeat the sound so and while exhaling say HAM, As you breath in and out the Soham should be repeated.

7- Zen meditation-

There is a process of arresting of your thought process through physical manipulation. This technique is called Shambhavi Mudra, in this technique, one should try to look at the centre on eyebrow. When a person tries to see the center of eyebrow he cant think, if he tries to think he may get mild headache. Zen meditation has combined Shambhavi mudra with awareness of breathing.

In this meditation , it can be practiced in any comfortable and restful posture. Look at the eyebrow center. Same time your focus should be on your breathing. When some other thought intrudes, push them aside. At times, merely concentrating on our breath may be difficult. In order to fix our attention completely on the breathing you, you may start counting your breath at every exhalation: one, two, three etc. All your attention is gently and firmly fixed on this one action of counting only. You may count sequentially, as high as you can go during each session.

Sequential counting has a pitfall – it is very difficult to concentrate. You will be able to count without being aware of it. It becomes an automatic activity and your thoughts may plunge into something unwanted.

To counteract this, the counting may be varied slightly, count up to 50 oe even beyond, and  then count count backwards.

This type of meditation is taught in Zen training, where students are required to be aware of their breathing process all the time.

Since breathing is a continuous unbroken process it provides you the means for unbroken meditation on which you can concentrate nonstop until the expiry of the scheduled time you have set apart for yourself.

If the breathing is in rhythmic way,  a type of vibration is created in the body, which grown up your nervous system.

8- Trataka Meditation-

Sit in meditative posture, forming jnana mudra with the eyes closed. Keep an object before you- an idol, a cross, a photo or picture of your role model etc. Visualise it with closed eyes.

Your thoughts should continuously be saturated on object of visualization. When it strays, bring it back and focus attention on the object.

Practice it 15 minutes daily. Apart from improving the wavering mind, meditation will also improve concentration, imagination.

…………………………………………….To be continued………………………………..

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