Ealing Yoga

Meditation Practice

In his ‘Eight Limbs of Yoga’ Patanjali identifies two stages which are precursors to the meditative state. These are  ‘Pratyahara’ or withdrawal of the senses, and ‘Dharana’ or focused concentration.

Thus, after we sit and close our eyes, we are not immediately ‘meditating’ as some might imagine; rather, we experience a gradual quietening and stilling of our whole being, body, breath and mind, which can facilitate concentrated attention, often with the aid of a mantra.

 

If we’re lucky, there  is then a sense of ‘flow’ and ‘ease’, an effortless ‘resting in the presence of one’s own being’ – this is ‘Dhyana’ or meditation.

 

Dharana is like focusing the lens of a camera on a moving object; Dhyana is when the object remains still and the camera’s focus is locked on to it.

 

One of the outcomes of a regular meditation practice can be a smoother and quicker transition to Dhyana from Dharana.

The mind is a lens through which we experience the world around us as well as the world within. Because it may cause distress as well as offering a means for illumination, it is important to learn how to cultivate a mind that embodies cheerfulness, clarity, and wellbeing.

 

Meditative practices do just this; they calm mental turbulence, and reveal a quiet inner joy.   Along the way, they nurture feelings of self-acceptance, provide tranquil moments that restore hope and confidence, and brighten a darkened mood. 

 

 

Meditation is something other than using the mind for reflection.  In meditation, the mind is rested, the senses are calmed; the everyday activity of the mind is quietened, and a transformation of consciousness itself gradually takes place. Like falling asleep at night, meditation is a shift in consciousness, but unlike sleep, meditation is a shift caused by a deliberate and well-considered change in the way we use the body and mind.

 

 

In this sense, meditation is more than a simple technique, it is an inward journey. Along the way, various dimensions of yoga practice work in accord with one another to establish a stable and enduring centre of health and awareness. Posture is made steady, breathing is smoothed and regulated, emotions are channelled positively and concentration skills are gradually honed. An unchanging inner presence is awakened, bringing harmony to body and mind.

 

 

This centre-ing process has three important elements :

 

 

  1. An inner focus – a resting place for mental energies and awareness.
  2. An attitude of non-attachment, an attitude that allows distracting thoughts to come and go without disturbing the attention or acquiring new energy. 
  3. An awakening of a pervasive inner quietness – a state of mind unlike the ones we normally experience in life. In this state – called ‘mindfulness’ – awareness naturally turns inward and becomes aware of itself.

 

 

 

 

Guidelines for Meditation

 

Following a few simple guidelines will make your meditation practice more consistent and satisfying.

 

  1. Begin by creating a pleasant space for a space for practice, one that is neither cluttered nor too confined.
  2. Establish a comfortable posture for meditation, one you can return to each time you meditate.
  3. Be regular in your practice; sit once or twice each day, at about the same time. Early morning, late afternoon and before bedtime are good times for practice, but you may have a time that works particularly well for you.
  4. Practise before meals, not after, so that the body has time to digest its food.
  5. Start by meditating for about ten minutes; gradually extend the time until you enjoy sitting for 15-20 minutes. Observe your mind’s capacity and don’t fight to sit longer than your mind is willing.
  6. Reinforce your practice with reading and contemplation.

 

Edited from ‘3 GUIDED MEDITATIONS’ by Rolf Sovik + introduction by Bob Heath