1. Dhyaana Yoga Practice of Meditation

2. Goals of Meditation Train the mind to think deeply about any topic Think deeply about any topic based on already known information

3. Goals of Meditation … What about these? –Increase concentration –Increase memory –Reduce stress –Occult powers

4. Goals of Meditation … What about these? –Increase concentration –Increase memory –Reduce stress –Occult powers Train the mind to think deeply Right understanding followed by deep thinking Not worth going after

5. What is Meditation? sajaatiya pratyaya pravaahah Flow of related thoughts Like the flow of a steady stream of oil

6. Types of Meditation Value meditation Idea meditation Mental worship Mantra/Naama Japa Story meditation Self enquiry

7. Pre-requisites Faith in freewill and law of karma Life of values Karma yoga Planned disciplined life Clarity of goal Faith in yourself

8. Place As secluded as possible Clean, orderly Associated with spiritual thoughts Eg. Temple, puja room, sacred rivers

9. Time Early morning is best Any time when mind is not lethargic and not extrovert Quality is more important than duration

10. Seat Not very high/low Not very hard/soft Firm and level Comfortable Dont share

11. Posture Seated relaxed Steady with wide base Back, neck and head should be straight Should be able to sit for 20 minutes

12. Breathing Smooth Deep Without strain

13. Shut Out the Senses Close eyes gently Withdraw mind from senses Be aware of the body – head to foot, foot to head Be aware of the breathing

14. Withdraw the Mind Withdraw mind from roles in the world like parent, child, employee, etc Take up role of spiritual aspirant, disciple, devotee, sannyaasi Temporarily hand over all worldly responsibilities to God

15. Obstacles Sleep –Tiredness –Lack of sleep –Full stomach –Lack of interest

16. Obstacles Wandering mind –Surrender all past to God All experiences were for inner growth Have no regrets Have no hatred or bitterness towards anything or anyone Forgive yourself and others –Surrender all future to God Law of karma will take its course Pray for strength to bear and learn from whatever happens

17. Obstacles Wandering mind … –Mentally give up all relations in the world –Spiritual aspirant has only three relationships God, Guru, Scriptures

18. Stages Dhaarana –Turning the mind away from the world towards the object of meditation Dhyaana –Retaining the mind in the focused object –Whenever the mind slips off, bring it back Samaadhi –Natural absorption in the object of meditation –Constant flow without struggle

19. Types of Meditation Value meditation Idea meditation Mental worship Mantra/Naama Japa Story meditation Self enquiry

20. Value Meditation Memorize a list of values or slokaas and meditate on their meaning –Yama and Niyama of Patanjalis system –Gita 16:1, 2, 3 –Gita 17:14, 15, 16 –Saadhana chatustaya

21. Idea Meditation Take one idea and deeply think about various aspects of it –Law of Karma –Karma Yoga –Dhyaana Yoga –Any enriching idea

22. Mental Worship Develops a personal relationship and love to God in a particular form Request deity to sit in a lotus at the center of your heart. Form of deity should face same direction as worshipper Wash feet, give welcome drink, freshen up Offer new clothes, tilak, flowers, incense, aarati Offer food, fruits, sweets, water, massage, fan Request to permanently be in your heart

23. Mantra or Naama Japa Usually done after mental worship Repeat the mantra or name of deity Loving remembrance of the deity Optionally, counting on fingers or japa maala Done as an offering of love to the deity

24. Story Meditation Run through the sequence of events in the life of a deity or saint –Raamayana, Bhaagavata –Story of Gajendra, Prahlaada, Dhruva –Incidents in the life of Swami Vivekanandaa

25. Self Enquiry Special kind of idea meditation Meditation on Who am I? Based on the ideas of the scriptures as taught by the Guru Ultimate purpose of meditation

26. Questions and Answers gokulmuthu@gmail.com http://gokulmuthu.wordpress.com