How to Use mala?

The mala is traditionally held in the right hand and used in two ways -
In one method, the mala is hanging between the thumb and the ring (third) finger. The middle (second) finger is used to rotate the mala by one bead towards oneself with each repetition of the mantra.

In the other method, the mala is hanging on the middle finger, with the thumb used to rotate the mala just as explained - one bead at a time.
Either way, the index finger is never used to touch the mala.

Why use the Mala?

Meditation can be quite a tricky practice because the mind is like a naughty child. By its very nature, the mind tends to wander off during the meditation practice. If ones energy is low at the time of meditation, falling asleep can result. If the energy is too high, fantasy and distraction become the barriers. At such times, the mala provides the much needed anchor.
The mala beads are moved in rhythm with the breath and the mantra, so that both-sleep as well as excessive mental distraction-are prevented by this action upon the beads.

For wearing: A personal mala is a wonderful accessory to meditation, which when used regularly with a personal mantra, absorbs the vibrations of the practice. It becomes like a close friend or a comfortable piece of clothing!

What is a Meditation Mala?

A mala is a string of 108 beads with one bead as the summit bead called a 'sumeru'.
It is a tool used to keep your mind on the meditation practice. Malas are generally made from different materials such as tulsi (basil) wood, sandal wood, rudraksh seeds or crystal. Each type of material has certain properties which subtly affect the subconscious mind of the practitioner

Meditation....Poses and Styles

Yoga has two very important meditative postures -
Padmasana (Lotus Pose) and Siddhasana (Adepts Pose).
These postures are great tools for effective meditation. They help in calming the nervous system as well as help in attaining physical, mental, emotional, and spiritual stability.


Padmasana (Lotus Pose):
In the seated position, first carefully place the right foot onto the left thigh. Then take hold of the left foot and place it onto the right thigh. Keep the body erect with both knees touching the floor. The hands are to be placed either with hands or wrists resting on the knees, or the hands placed between the heels, the right hand resting in the left hand.



Siddhasana (Adepts Pose):

From the sitting position, first bend the left leg and place the heel at the perineum. Then, bend the right leg and place the heel against the pubic bone, or just above the genitals. The body is kept erect with the hands placed as in Padmasana.

Mukthasana or Guptasana:

First sit with the legs stretched forward. Bend the right leg at the knee, and place the right heel against the pubic bone, now bend the left leg and place the left heel above the right heel and close to the pubic bone. In this position, both the perineum and genitalia are free from pressure. Rest the hands on the knees.

Swastikasana (Ankle lock Pose):

The word 'Swastika' means prosperous in Sanskrit, and is said to bring prosperity, success, and good health to the practitioner. It is done in the following manner: Stretch the legs in front of you. Bend the right leg at the knee, and place the right heel against the groin of the left thigh so that the sole will be lying in close contact with the thigh. Now bend the left leg and place it against the right groin. Insert the toes of the left foot between the right calf and thigh muscles. Now both feet can be seen to lie between the calves and thigh muscles. The hands are placed in Padmasana.

Sukhasana (Easy Pose):

This asana is achieved by simply crossing the legs and keeping the head and trunk erect. The hands are placed as in Padmasana.

Vajrasana:

Sit upon the heels, keep the trunk, neck and head straight. Keep the knees together with the palms of the hands resting upon the knees, or with the right hand resting in the left hand upon the lap.

Nada Yoga:

Nada Yoga:
Plug the ears with the thumbs as in Yoni mudra and concentrate on the internal body sounds. At first the sounds will be faint and will progressively become louder. By listening to this sound mind becomes internally focused. Very beneficial meditative object.

Zazen

Zazen:
It refers to zen meditation as was done by Buddha.
Method:
In this you sit in lotus position with back straight to allow free movement of the diaphragm. The chin is tucked in and the weight of the body equally distributed on both the legs.
Benefits:
It is a way to discipline life, and makes one realize how much valuable time is wasted each day.

Raja Yoga Meditation:

Raja Yoga Meditation:Raja yoga meditation fills the yogi with super-sensuous joy or bliss which is the highest and the most ennobling experience. The bliss elevates the mind and raises the yogi above carnal pleasures, and moulds his bad habits.A Raja yogi establishes a relationship with God . He withdraws from all the superfluous and avoidable worldly activities. He spends minimum time and resources on his personal comforts and devotes maximum energy for noble cause i.e. spiritual awakening of his felloe-beings.

Vipassana Meditation

Vipassana Meditation
Vipassana means "insight" -to see things as they really are, through a process of self-observation. It means insight into your own nature which enables one to recognize himself the cause of suffering and eliminate it.
Method:
It is usually done in a course of 10 days, when the participants refrain from reading, writing, and even talking (except discussing difficulties faced during meditation with the teacher). Set aside 15 minutes. Find a quiet place. Sit down cross-legged on the floor or a chair with a straight back. Become aware of your breath. Take a mental note of whatever feeling you are experiencing. Open your eyes slowly after 10 or 15 minutes and get up gradually. Do not worry if you do not get any great insights in your first session. Try to be aware of your senses and emotions and their impact on you.
Benefits:
It is free of rites. Allows one to study sensation in the body like cold, pain, itching etc. One develops wisdom.

Chakras Meditation

Chakra Anusandhana means "discovery or search of the chakras". It is a simple way for beginners to explore the chakras self-tutored. It helps in awakening them gently, and in a balanced integrated way.

How to:
1. It can be done sitting, or lying.
2 . Close your eyes, adjust your body, clothing.
3. Let the breath relax, slow and deepen, but do not control it.
4. After a few minutes of settling in, commence Ujjayi pranayam, and carry on for some time
5. Now bring awareness to the spinal passage, such that awareness of breath is from bottom to top, Spend a few minutes establishing this inner breath pattern up and down. Ascending with inhalation, descending with exhalation.
6. Begin to locate chakras within that channel. Need not pin point the exact location, just focus on general area. Try to feel the location of each station and mentally repeat its name as you pass by it. On your way up mentally repeat from Mooldhara to Ajna, and way down reverse the order.
7. Just before finishing let go of breath sound, then names. And chant mantra' 'Om' 3 times.

Precaution:
1. Awakening of Chakra can have its side effects. Excessive mental energy can be a problem with those who do not have abundant physical activity.
2. Never meditate on one Chakra without qualified guidance. It can lead to an imbalance and cause personality problems.

Yogic Gaze....(Trataka)

Trataka means steady gazing.
It is a very simple and beautiful Meditation Technique.

Method:
In this a regular candle is used, however any other object of choice can be used. The candle is set up at an arm's distance, level with eyes, and steady gazing is first done with the eyes open. After some time, the eyes are closed, and the after image of the flame is 'gazed at' with eyes closed at the eye brow center. Try not to move through out the practice. Relax your breath , let it lengthen, deepen.This open gazing of the flame and then with the eyes closed is alternated a couple of times before concluding the practice.
If using a candle for Trataka, the gaze should be fixed at the wick tip and not on the flame.
Trataka on a candle flame is best practised with a trataka stand.

Caution:
If practicing Trataka on a Candle flame, do not continue the practice for more than a month or two at a stretch as it may lead to damage of the retina.

Benefits:
It improves the optic function, both external and internal, such as poor eyesight and visualization abilities.
It helps develop concentration and mental resolve.
Develops the ability to maintain one-pointedness in amongst the noise and distractions of daily life.
Develops the psychic eye, that is the ability to "see" or understand what is inside and beyond the obvious. It develops the power of Intuition.

Mantra Meditation

Mantra, literally meaning 'revealed sound', means a sound or combination of sounds which develop spontaneously. In mantra meditation, specific sounds are repeated (japa) to achieve a meditative state
A Mantra is a grouping of sound vibrations which have an effect on the mental and psychic consciousness. Although traditionally given by a Guru, in the absence of a Guru, the practitioner may choose his mantra. An important criterion for mantra selection is that it must appeal to the mind fully when spoken verbally.
Mantra chanting creates powerful vibrations which are said to be directed to the right "chakras" to attract divine forces. This process is said to mysteriously heal the spiritual, physical & psychological body. It is important that when the mantra is chanted, the words and their rhythm must be enjoyed and one must surrender oneself to this experience.
Mantras do not have any specific meaning. Their power lies not in the meaning of the word but through the vibratory effects of the sound that they produced when spoken verbally or mentally.
In fact, a Mantra should not be confused with religion. Just because a mantra refers to a Hindu God, it does not mean that it cannot be said by a Christian. Also, a Mantra should not be translated as this has the effect of altering the sound vibrations wherein lies the strength of the Mantra.
Repetition of a Mantra forms the basis of Mantra Meditation. Mantras for spiritual evolution should be practiced for a fixed amount of time each day. Repeating a mantra too much may not be right for sensitive or psychic people as it may affect them adversely. 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.

Transcendental Meditation (TM) introduced by Maharshi Mahesh Yogi is also a form of Mantra Meditation where the participants are provided their personal Mantra.
Mantra Meditation is the easiest and safest form of meditation and can be practiced by anyone at anytime and under any conditions. The most common way of practicing Mantra Meditation is Japa. Japa (literally means 'rotate') is performed by repeating a mantra in sync with the rotation of a Japa mala. A Japa Mala is a rosary of 108 beads where each bead is turned after the mental or audible recitation of the mantra.
Using a Japa Mala for Mantra Meditation is very effective as it provides an anchor to bring the mind back as it experiences wavering thoughts. The Mantra combined with the Japa Mala provide tangible anchors to which the thoughts are directed back as they spin out of control. That is why, Japa Meditation is one of the most recommended forms of meditation for the beginner.

Meditation Techniques

Meditation Techniques
There are a number of meditation techniques for effective meditation.Different cultures have different mediation techniques, but one thing is certain - meditation is universal. The different techniques are suited to different personality types. While some techniques are concentrative, involving focusing, other techniques are expansive such as 'Vipassana' meditation which allows for the free flow of thoughts and their observation.
Presented below are some of the common meditation methods. Only a brief insight is provided and meditation should be learnt under the guidance of a Guru.


1 . Mantra Meditation

2. Steady gaze (Trataka)

3 . Chakra Meditation

4. Vipassana Meditation

5. Raj Yoga Meditation

6. Zazen

7. Nada yoga

Meditation - A Stress Buster

Meditation has been proved scientifically to combat stress and stress related disorders like high blood pressure, insomnia and heart diseases:
Why are we stressed most of the times ?Normally, any life threatening situation triggers off the STRESS RESPONSE. This response enables a person to act quickly and survive intense, short- term challenges, which require less brains and fast reflexes. This is possibly the survival response inherited from our pre-civilisation days. But today the same response is triggered in traffic jams, work related irritations, family squabbles and many such situations- meaning that with any petty problem, our body ends up preparing for a life-death situation. And then as these situations don't come to an end, with a single confrontation, we remain in a perpetual state of stress.
What happens to our body during stress ?During stress, the heart beats faster and blood pressure rises. The blood flow is diverted from the internal organs to the muscles as well as the areas of the brain that control muscle coordination. As a result, the brain releases chemicals that help the body cope better with injuries, including those that block pain and help the blood clot faster. All these symptoms lead to the feeling of being run down, tired and basically stressed.
How meditation busts stress ?Meditation comes to the rescue in such a situation and induces 'RELAXATION RESPONSE' . Dr Benson (used to work at Harvard Medical School, did a research of physiological effects of meditation) found that there was a counter-balancing mechanism to the fight-or-flight response in most stress-inducing situations. As stress is induced by stimulation of the- hypothalamus of the brain Relaxation can achieved by countering this stimulation - by stimulating other areas of the brain. This is achieved by doing meditation, which leads to state of deep rest.

Meditation ... Its Benefits

Meditation : an enrichment to your soulWhile a meditative state is the natural outcome of yoga and the spiritual benefit of meditation is supreme bliss or enlightenment, these words are unlikely to be understood by many.
However, progress towards meditation and meditative techniques have several benefits at the gross body or material level:
Improvement of body luster and general health-When your mind focuses on a particular part of the body, the blood flow to that part increases and cells receive more oxygen and other nutrients in abundance. Today, many of the film stars and fashion models include meditation in their daily regimen.
Improvement in concentration - Many of the athletes and sports professionals regularly employ meditation methods. Studies have found a direct correlation between concentration exercises (meditation) and the performance level of sports professionals. Meditation strengthens the mind, it comes under control and is able to provide effective guidance to the physical body to effectively execute all its projects. psychological exercise are a powerful way of improving concentration and improving mental strength.
Health benefits of Meditation:Though meditation is usually recognized as a largely spiritual practice, it also has many health benefits. The yoga and meditation techniques are being implemented in management of life threatening diseases; in transformation of molecular and genetic structure; in reversal of mental illnesses, in accelerated learning programs, in perceptions and communications beyond the physical, in solving problems and atomic and nuclear physics; in gaining better ecological understanding; in management of lifestyle and future world problems. Some benefits of meditation are:
It lowers oxygen consumption.
It decreases respiratory rate.
It increases blood flow and slows the heart rate.
Increases exercise tolerance in heart patients.
Leads to a deeper level of relaxation.
Good for people with high blood pressure as it brings the B.P. to normal.
Reduces anxiety attacks by lowering the levels of blood lactate.
Decreases muscle tension (any pain due to tension) and headaches.
Builds self-confidence.
It increases serotonin production which influences mood and behaviour. Low levels of serotonin are associated with depression, obesity, insomnia and headaches.
Helps in chronic diseases like allergies , arthritis etc.
Reduces Pre- menstrual Syndrome.
Helps in post-operative healing.
Enhances the immune system. Research has revealed that meditation increases activity of 'natural-killer cells', which kill bacteria and cancer cells.
Also reduces activity of viruses and emotional distress.
Benefits of meditation on Women's health and Pregnancy:
Identity of your own - besides daughter, wife, mother etc.-Women begin life as someone's daughter, and then someone's lover, wife, someone's mother. Yes, but who am I- who am I really? Not only does a woman need an understanding of her body but also needs to connect with the essence of her true self. A true self, which is an identity beyond everyday change- beyond gender, beyond fluctuations of hormones, beyond family expectations and other superimposed personality patterns. Discovering this true self is not as easy. Just when you know who you are , it all changes again.The process of self discovery involves, stripping off false layers of identity, going back through all the conditionings , realizing- "I am not that, and not that, and not that", an emptiness out of which arises the realization - "Ah ha! I am that".The place for this self discovery is not the psychiatrist's couch, the matrimonial bed, the mother's group, or even a yoga retreat, but within your own private meditation times.
Resolve Phobias -Meditation can help to resolve the deepest of neuroses, fears and conflict which play their part in causing stress and ill health.
For mothers-to-be -Meditation puts mothers in tune with their babies. Manta Japa is especially appropriate for pregnant women. [ See box Mantra Japa for pregnant women ] After birth, daily meditation becomes a precious time to refocus and make sense of the many new thoughts and feelings which can be running through your mind, brought about by the events of childbirth and new motherhood.

How to Meditate ?

There are two types of meditation - active and passive.
Active meditation relates to activities of everyday life such as walking, working, eating etc.This in fact is the aim of Yoga, to experience a meditative state in everyday life which has the effect of increasing performance manifold as the work is done with more efficiency and energy.
To achieve active meditation, passive meditation is required which involves taking time out to be seated and perform Meditation Techniques or practices. This is called passive as it involves withdrawing ourselves in calm, sitting postures to achieve a meditative state that can help us in our active life.
The aim of all passive meditation techniques is to still the mind from wavering and distracting thoughts and gradually make it one pointed.
Passive Meditation Techniques though of many kinds, essentially have the same modus operandi:
Stage 1: Introversion: Involves seating postures and awareness on an object. This has the effect of calming the mind and making it 'receptive' to see what's inside.
Stage 2: Introversion leads to the free flow of thoughts, visions, complexes, memories etc. from the lower mind. Our passions, fears, doubts and desires arise and we are now in a position to observe these and remove the undesirable content from our minds forever.
Stage 3: Having observed the lower mind, we are now in a position to explore the subconscious realms. It is here that real meditation begins. Our limitless storehouse of energy and knowledge starts manifesting itself.
Stage 4: Self realization: As these stages are transcended, supreme bliss is attained.
As you will see in the meditation technique section, there are many mediation methods known today. Some are best for beginners; others are better tackled after a few years of experience. So to just give you a starting point the following method can be followed:
Choose a time when you are not likely to be disturbed.
Settle down in a place which has fresh air. If you so desire, having some incense around you will relax you. You may sit in any of the meditative poses depending on your comfort level, and to stay in that pose for a desired duration of time.
Begin by learning to focus on something non-threatening. This will relax you, break your stress response.
Concentrate on a subject that appeals to you- it could be a flower, a word, or the flame of a candle.
Notice how your thoughts wander. Don't attempt to control them. Observe them with detachment.
Within a few weeks, you will notice a marked difference in your capacity to focus. This is the stepping stone to awareness.

what is MEDITATION ?

Meditation: What it is !!!
An ordinary person may consider meditation as a worship or prayer. But it is not so. Meditation means awareness. Whatever you do with awareness is meditation. "Watching your breath" is meditation; listening to the birds is meditation. As long as these activities are free from any other distraction to the mind, it is effective meditation.
Meditation is not a technique but a way of life. Meditation means 'a cessation of the thought process' . It describes a state of consciousness, when the mind is free of scattered thoughts and various patterns . The observer (one who is doing meditation) realizes that all the activity of the mind is reduced to one.
A Tibetan Lama was being monitored on a brain scan machine by a scientist wishing to test physiological functions during deep meditation. The scientist said - "Very good Sir. The machine shows that you are able to go very deep in brain relaxation, and that validates your meditation". "No", said the Lama, "This (pointing to his brain) validates the machine!".
These days it is commonly understood to mean some form of spiritual practice where one sits down with eyes closed and empties the mind to attain inner peace, relaxation or even an experience of God. Some people use the term as "my gardening is my meditation" or for jogging or art or music, hence creating confusion or misunderstanding.
The word meditation, is derived from two Latin words : meditari(to think, to dwell upon, to exercise the mind) and mederi (to heal). Its Sanskrit derivation 'medha' means wisdom.
Many years ago meditation was considered something just not meant for modern people, but now it has become very popular with all types of people. Published scientific and medical evidence has proved its benefits, but it still needs to be much understood.
Traditionally, the classical yoga texts, describe that to attain true states of meditation one must go through several stages. After the necessary preparation of personal and social code, physical position, breath control, and relaxation come the more advanced stages of concentration, contemplation, and then ultimately absorption. But that does not mean that one must perfect any one stage before moving onto the next. The Integral yoga approach is simultaneous application of a little of all stages together.
Commonly today, people can mean any one of these stages when they refer to the term meditation. Some schools only teach concentration techniques, some relaxation, and others teach free form contemplative activities like just sitting and awaiting absorption. Some call it meditation without giving credence to yoga for fear of being branded 'eastern'. But yoga is not something eastern or western as it is universal in its approach and application.
With regular practice of a balanced series of techniques, the energy of the body and mind can be liberated and the quality of consciousness can be expanded. This is not a subjective claim but is now being investigated by the scientists and being shown by an empirical fact.