Correct Posture for Meditation – Yogananda

Correct Posture for Meditation – Yogananda

Posture
Instructions on Posture for Effective Meditation

Erect Spine

One of the first requisites for meditation is correct posture. The spine should be erect. When the devotee is seeking to direct his mind and life force upward through the cerebrospinal axis to the centers of higher consciousness in the brain, he should avoid stricture or pinching of the spinal nerves caused by improper posture.

Simple cross-legged meditation posture

Correct Posture

Those persons whose legs are supple may prefer to meditate sitting cross-legged on a cushion on the floor, or on a firm bed.

CrossLegged-Pose-version4

However, Paramahansa Yogananda recommended the following meditation pose:

Sit on a Straight Armless Chair

CorrectPosture

Sit on a straight armless chair with the feet resting flat on the floor. Hold spine erect, abdomen in, chest out, shoulders back, chin parallel to the ground. The hands, with palms upturned, should rest on the legs at the juncture of the thighs and the abdominal region to prevent the body from bending forward.

If the correct posture has been assumed, the body will be stable yet relaxed, so that it is easily possible to remain completely still, without moving a muscle.

Now, close your eyes and gently lift your gaze upward, without straining, to the point between the eyebrows — the seat of concentration, and of the spiritual eye of divine perception.

From the writings of Paramahansa Yogananda:

“If the beginner yogi sits on the hard floor to meditate he will find his legs going to sleep, owing to pressure on his flesh and arteries. If he sits on a blanket over a spring pad or mattress, on the floor, or over a hard bed, he will not experience discomfort in his legs. A Westerner, used to sitting on chairs with his thighs at a right angle to his torso, will find it more comfortable to meditate on a chair with a woolen blanket and silk cloth under him, extending under his feet which rest on the floor. Those Western yogis, especially youths, who can squat on the floor like Orientals, will find their knees pliable, owing to their ability to fold their legs in an acute angle. Such yogis may meditate in the lotus posture, or in the more simple cross-legged position.

“No one should try to meditate in the lotus posture unless he is at ease in that position. To meditate in a strained posture keeps the mind on the discomfort of the body. Meditation should ordinarily be practiced in a sitting position. Obviously, in a standing posture (unless one is advanced) he may fall down when the mind becomes interiorized. Neither should the yogi meditate lying down, for he might resort to the ‘practiced’ state of slumber.

“The proper bodily posture, one which produces calmness in body and mind, is necessary to help the yogi shift his mind from matter to Spirit.”

 

Source: http://www.yogananda-srf.org/

Two Ways to get Real Bliss – Ramana

Two Ways to get Real Bliss

Miss Umadevi, a Polish lady convert to Hinduism, asked Sri Bhagavan: I once before told Sri Bhagavan how I had a vision of Siva at about the time of my conversion to Hinduism. A similar experience recurred to me at Courtallam. These visions are momentary. But they are blissful. I want to know how they might be made permanent and continuous. Without Siva there is no life in what I see around me. I am so happy to think of Him. Please tell me how His vision may be everlasting to me.

M.: You speak of a vision of Siva. Vision is always of an object. That implies the existence of a subject. The value of the vision is the same as that of the seer. (That is to say, the nature of the vision is on the same plane as that of the seer.) Appearance implies disappearance also. Whatever appears must also disappear. A vision can never be eternal. But Siva is eternal.

The pratyaksha (vision) of Siva to the eye signifies the existence of the eyes to see; the buddhi (intellect) lying behind the sight; the seer behind the buddhi and the sight; and finally the Consciousness underlying the seer. This pratyaksha (vision) is not as real as one imagines it to be, because it is not intimate and inherent; it is not first-hand. It is the result of several successive phases of Consciousness. Of these, Consciousness alone does not vary. It is eternal. It is Siva. It is the Self.

The vision implies the seer. The seer cannot deny the existence of the Self. There is no moment when the Self as Consciousness does not exist; nor can the seer remain apart from Consciousness. This Consciousness is the eternal Being and the only Being. The seer cannot see himself. Does he deny his existence because he cannot see himself with the eyes as pratyaksha (in vision)? No! So, pratyaksha does not mean seeing, but BE-ing.

“To BE” is to realise – Hence I AM THAT I AM. I AM is Siva. Nothing else can be without Him. Everything has its being in Siva and because of Siva.

Therefore enquire “Who am I?” Sink deep within and abide as the Self. That is Siva as BE-ing. Do not expect to have visions of Him repeated. What is the difference between the objects you see and Siva? He is both the subject and the object. You cannot be without Siva. Siva is always realised here and now. If you think you have not realised Him it is wrong. This is the obstacle for realising Siva. Give up that thought also and realisation is there.

D.: Yes. But how shall I effect it as quickly as possible?
M.: This is the obstacle for realisation. Can there be the individual without Siva? Even now He is you. There is no question of time. If there be a moment of non-realisation, the question of realisation can arise. But as it is you cannot be without Him. He is already realised, ever realised and never non-realised.

Surrender to Him and abide by His will whether he appears or vanishes; await His pleasure. If you ask Him to do as you please, it is not surrender but command to Him. You cannot have Him obey you and yet think that you have surrendered. He knows what is best and when and how to do it. Leave everything entirely to Him. His is the burden: you have no longer any cares. All your cares are His. Such is surrender. This is bhakti.

Or, enquire to whom these questions arise. Dive deep in the Heart and remain as the Self. One of these two ways is open to the aspirant.

Sri Bhagavan also added: There is no being who is not conscious and therefore who is not Siva. Not only is he Siva but also all else of which he is aware or not aware. Yet he thinks in sheer ignorance that he sees the universe in diverse forms. But if he sees his Self he is not aware of his separateness from the universe; in fact his individuality and the other entities vanish although they persist in all their forms.

Siva is seen as the universe. But the seer does not see the background itself. Think of the man who sees only the cloth and not the cotton of which it is made; or of the man who sees the pictures moving on the screen in a cinema show and not the screen itself as the background; or again the man who sees the letters which he reads but not the paper on which they are written. The objects are thus Consciousness and forms. But the ordinary person sees the objects in the universe but not Siva in these forms. Siva is the Being assuming these forms and the Consciousness seeing them. That is to say, Siva is the background underlying both the subject and the object, and again Siva in Repose and Siva in Action, or Siva and Sakti, or the Lord and the Universe.

Whatever it is said to be, it is only Consciousness whether in repose or in action. Who is there that is not conscious? So, who is not realised? How then can questions arise doubting realisation or desiring it? If ‘I’ am not pratyaksha to me, I can then say that Siva is not pratyaksha.

These questions arise because you have limited the Self to the body, only then the ideas of within and without, of the subject and the object, arise. The objective visions have no intrinsic value. Even if they are everlasting they cannot satisfy the person. Uma has Siva always with Her. Both together form Ardhanariswara. Yet she wanted to know Siva in His true nature. She made tapas. In her dhyana she saw a bright light. She thought: “This cannot be Siva for it is within the compass of my vision. I am greater than this light.” So she resumed her tapas. Thoughts disappeared. Stillness prevailed. She then realised that BE-ing is Siva in His true nature.

Muruganar cited Appar’s stanza:- “To remove my darkness and give me light, Thy Grace must work through ME only.”

Sri Bhagavan mentioned Manickavachagar’s:
“We do bhajana and the rest. But we have not seen nor heard of those who had seen Thee.” One cannot see God and yet retain individuality. The seer and the seen unite into one Being. There is no cogniser, nor cognition, nor the cognised. All merge into One Supreme Siva only!

Talks with Ramana Maharshi
3rd February, 1938
Talk 450.

Momentum through Meditation – Eknath Easwaran

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Momentum through Meditation – Eknath Easwaran

All the great traditions of mystics agree that to take to the spiritual life, it is not necessary to withdraw from society. We do not have to leave our family and community and retire to Mount Athos, or try to discover the harmony of nature in the jungles of a Micronesian island. For some, of course, the cloister is the right place; this is a matter of individual temperament and choice. But spiritual values can be lived anywhere: with our family, at work, wherever we are.

If you ask the person in the street about Saint Teresa of Avila or Saint Francis of Assisi, you will often get some comment like, “Visionary. Impractical. Could not keep their feet on the ground.” Because their inner life is so profound, we think that they have turned their backs on living. But one of the most practical reasons why the mystics turn their attention inward in meditation is to tap the power for solving problems that come up throughout the day.

This is very much like getting momentum in a track event. A few years ago, watching the Olympics on television, I was surprised to see how far back some of these athletes went to get a running start. In the pole vault one guy walked up to the bar, then turned around and strode so far back that I thought he had decided to go home. If you did not know about the pole vault you might think, “What is the matter with this fellow? Instead of competing, he is running away.” He is not running away; he is going back to get the momentum he needs for a really big jump.

That is the purpose of meditation too. Instead of getting out of bed and plunging directly into life’s maelstrom unprepared, you sit down for a half hour or so in meditation to get a good start. When you go out into the world, you have a good reserve of energy and security on which to draw, to be patient instead of angry, sympathetic instead of selfish, and loving instead of resentful.

One of my friends was warned by an acquaintance no to let meditation turn her into a zombie. I hear this from many people who are afraid they might lose their personality if they eliminate the sense of “I, me and mine” from their consciousness. I remind them that the word “personality” is related to the Latin word “persona”, a mask. In Alexander Dumas’ novel, the supposed twin brother of Lous XIV was forced to wear an iron mask for so many years that it became part of him. However hard he tried, he could not take it off to reveal his real face. All of us are like this. Through many years – or many lives – our minds have developed habits of selfishness and separateness through endless effortss to satisfy desires for personal pleasure and profit, power and prestige. If we can throw away this mask of separateness, our real personality, the Atman, shines forth in beauty, wisdom and love.

Down through the ages, mystics from all traditions have been telling us how to get this self-centered, little “I” out of the way to make room for the big “I”, our real Self, which is the source of joy. Unfortunately, most trends in our civilization are in the opposite direction: “Think about yourself always.” What they are really saying is, “Do not ever be happy.”

When my niece was with us in California several years ago, she had her heart set on being a hopscotch champion. It seemed to me that she was making good progress, but the subtleties of the game escaped me. So finally I asked her, “What is the secret of championship hopscotch?”

Her answer was right to the point: “Small feet.”

Even I could appreciate that. If you have constable’s feet, so long and broad that they cut across all the lines, you cannot get anywhere in hopscotch. Life is like that too: If you have a big ego, you cannot go anywhere without fouling on the lines. But there are people who have petite, size five egos, who find it easy to remember the needs of others. They may hot have much money or be highly educated, but they are loved wherever they go.

Sometime on the freeway I see an immense mobile home being pulled along by a truck. Warning flags stick out all over, and a big red sigh at the back warns, “Wide load”. Everybody knows what it means: “Watch out! I am not going to fit in my own lane, so I am going to take up some of yours too.”

Mind runs about too much – Chinmayananda

Mind runs about too much

Question: My mind runs about too much. I do not seem to get it under control!

Answer: You describe a situation which every sincere seeker experiences at one time or another. This is mainly because you despair unncesessarily at the direction in which your mind is running at some point or other in time. Your mind is like a child which must be allowed to play.

If you keep a pet dog, there are moments when it must be let loose to run and jump about. Once exhausted, it obediently returns to lie down at your feet, wagging its tail to express its total love and loyalty. Therefore, do not unnecessarily concerned with the roamings of the mind now and then.

Try to change the direction of your thoughts. Recognize that every action, whether mental or physical, is only because of the enlivening Presence in our Hearts; it is the ego that prompts us to achieve, acquire and possess.

Ignore the little slips of the mind, which are nothing but the past habits. The change within us cannot come overnight. Learn to smile at the follies of the mind and turn the attention to Him who is everywhere. When the ego begins to disappear, you will find more and more self-confidence and self-assurance. Try to live those values of life described in the Twelfth Chapter of the Bhagavad Gita.

Meditation: Get rid of unnecessary thoughts – Ramana

Get rid of thoughts

D.: I am a business man. How shall I get on with business and get peace of mind also?
M.: This is also a thought. Give up this thought also and remain as your true Self.
D.: It is said: Do your duty without any expectation of results. How shall I get that frame of mind?
M.: You need not aspire for or get any new state. Get rid of your present thoughts, that is all.
D.: How shall I get the bhakti necessary for it?
M.: It is bhakti to get rid of thoughts which are only alien to you (i.e. the Self).
15th March, 1938
Talk 472.

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D.: Miseries appear in jagrat. Why should they appear.
M.: If you see your Self they will not appear.

D.: If I turn to look who I am I do not find anything.
M.: How did you remain in your sleep? There was no ‘I-thought’ there and you were happy. Whereas there are thoughts flowering in the wake of the root-thought ‘I’ in the jagrat and these hide the inherent happiness. Get rid of these thoughts which are the obstacles to happiness. Your natural state is one of happiness as was evident in your sleep.

7th January, 1937
Talk 321

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D.: I fell ill. I could not meditate and so I felt depressed.
M.: This thought, ‘I am not able to concentrate,’ is itself an obstacle. Why should the thought arise?

D.: Can one remain without thoughts rising all the 24 hours of the day? Should I remain without meditation?
M.: What is ‘hours’ again? It is a concept. Each question of yours is prompted by a thought.

Your nature is Peace and Happiness. Thoughts are the obstacles to realisation. One’s meditation or concentration is meant to get rid of obstacles and not to gain the Self. Does anyone remain apart from the Self? No! The true nature of the Self is declared to be Peace. If the same peace is not found, the non-finding is only a thought which is alien to the Self. One practises meditation only to get rid of these alien fancies. So, then, a thought must be quelled as soon as it rises. Whenever a thought arises, do not be carried away by it. You become aware of the body when you forget the Self. But can you forget the Self? Being the Self how can you forget it? There must be two selves for one to forget the other. It is absurd.

So the Self is not depressed; it is not imperfect: it is ever happy. The contrary feeling is a mere thought which has actually no stamina in it. Be rid of thoughts. Why should one attempt meditation? Being the Self one remains always realised, only be free from thoughts.

You think that your health does not permit your meditation. This depression must be traced to its origin. The origin is the wrong identification of the body with the Self. The disease is not of the Self. It is of the body. But the body does not come and tell you that it is possessed by the disease. It is you who say it. Why? Because you have wrongly identified yourself with the body.
The body itself is a thought. Be as you really are. There is no reason to be depressed.

19th February, 1938
Talk 462.

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D.: Is concentration of mind one of the sadhanas?
M.: Concentration is not thinking one thing. It is, on the other hand, putting off all other thoughts which obstruct the vision of our true nature.

All our efforts are only directed to lifting the veil of ignorance. Now it appears difficult to quell the thoughts. In the regenerate state it will be found more difficult to call in thoughts. For are there things to think of? There is only the Self. Thoughts can function only if there are objects. But there are no objects. How can thoughts arise at all?

The habit makes us believe that it is difficult to cease thinking. If the error is found out, one would not be fool enough to exert oneself unnecessarily by way of thinking.
14th April 1937
Talk 398.

Chanting, Meditation etc. of any use ? – Nisargadatta

Chanting, Meditation etc. of any use ? – Nisargadatta

 

Q: What is better — repetition of God’s name, or meditation?
M: Repetition will stabilize your breath. With deep and quiet breathing vitality will improve, which will influence the brain and help the mind to grow pure and stable and fit for meditation. Without vitality little can be done, hence the importance of its protection and increase. Posture and breathing are a part of Yoga, for the body must be healthy and well under control, but too much concentration on the body defeats its own purpose, for it is the mind that is primary in the beginning. When the mind has been put to rest and disturbs no longer the inner space (chidakash), the body acquires a new meaning and its transformation becomes both necessary and possible.

Q: Do you advocate complete passivity?
M: Clarity and charity is action. Love is not lazy and clarity directs. You need not worry about action, look after your mind and heart. Stupidity and selfishness are the only evil.

Q: Are austerities and penances of any use?
M: To meet all the vicissitudes of life is penance enough! You need not invent trouble. To meet cheerfully whatever life brings is all the austerity you need.

Q: What about sacrifice?
M: Share willingly and gladly all you have with whoever needs — don’t invent self-inflicted cruelties.

Q: What is self-surrender?
M: Accept what comes.

Q: Will complete solitude be of any benefit?
M: It depends on your temperament. You may work with others and for others, alert and friendly, and grow more fully than in solitude, which may make you dull or leave you at the mercy of your mind’s endless chatter. Do not imagine that you can change through effort. Violence, even turned against yourself, as in austerities and penance, will remain fruitless.

Q: I cannot make out a gnani, nor can gnana be conquered by appropriate means. It is all so confusing!
Q: It is all due to your complete misunderstanding of reality. Your mind is steeped in the habits of evaluation and acquisition and will not admit that the incomparable and unobtainable are waiting timelessly within your own heart for recognition. All you have to do is to abandon all memories and expectations.

Q: I am afraid of mistakes. So many things I tried — nothing came out of them.
M: You gave too little of yourself, you were merely curious, not earnest.

Q: I don’t know any better.
M: At least that much you know. Knowing them to be superficial gives no value to your experiences, forget them as soon as they are over. Live a clean, selfless life, that is all.

Q: Is morality so important?
M: Don’t cheat, don’t hurt — is it not important? Above all you need inner peace — which demands harmony between the inner and the outer. Do what you believe in and believe in what you do. All else is waste of energy and time.

I Am That – Talks with Sri Nisargatta Maharaj
Abandon Memories and Expectations – Item 96

Concentration is not thinking one thing – Ramana

Concentration is not thinking one thing


D.: Is concentration of mind one of the sadhanas?
M.: Concentration is not thinking one thing. It is, on the other hand, putting off all other thoughts which obstruct the vision of our true nature. All our efforts are only directed to lifting the veil of ignorance. Now it appears difficult to quell the thoughts. In the regenerate state it will be found more difficult to call in thoughts. For are there things to think of? There is only the Self. Thoughts can function only if there are objects. But there are no objects. How can thoughts arise at all?

The habit makes us believe that it is difficult to cease thinking. If the error is found out, one would not be fool enough to exert oneself unnecessarily by way of thinking.

D.: Is not grace more effective than abhyasa?
M.: Guru simply helps you in the eradication of ignorance. Does he hand over Realisation to you?

D.: We are ignorant.
M.: Inasmuch as you say you are ignorant, you are wise. Is he a madman who says that he is mad? Guru’s Grace is like a hand extended to help you out of water, or it makes your way easier for the removal of ignorance.

Meditation – Nisargadatta

Meditation – Nisargadatta

 

Questioner: All teachers advise to meditate. What is the purpose of meditation?
Maharaj: We know the outer world of sensations and actions, but of our inner world of thoughts and feelings we know very little. The primary purpose of meditation is to become conscious of, and familiar with, our inner life. The ultimate purpose is to reach the source of life and consciousness.

Incidentally, practice of meditation affects deeply our character. We are slaves to what we do not know: of what we know we are masters. Whatever vice or weakness in ourselves we discover and understand its causes and its workings, we overcome it by the very knowing; the unconscious dissolves when brought into the conscious. The dissolution of the unconscious releases energy; the mind feels adequate and become quiet.

Q: What is the use of a quiet mind?
M: When the mind is quiet, we come to know ourselves as the pure witness. We withdraw from the experience and its experiencer and stand apart in pure awareness, which is between and beyond the two. The personality, based on self-identification, on imagining oneself to be something: ‘I am this, I am that’, continues, but only as a part of the objective world. Its identification with the witness snaps.

Q: As I can make out, I live on many levels and life on each level requires energy. The Self by its very nature delights in ev- erything and its energies flow outwards. Is not the purpose of meditation to dam up the energies on the higher levels, or to push them back and up, so as to enable the higher levels to prosper also?
M: It is not so much the matter of levels as of gunas (qualities). Meditation is a sattvic activity and aims at complete elimination of tamas (inertia) and rajas (motivity). Pure sattva (harmony) is perfect freedom from sloth and restlessness.

Q: How to strengthen and purify the sattva?
M: The sattva is pure and strong always. It is like the sun. It may seem obscured by clouds and dust, but only from the point of view of the perceiver. Deal with the causes of obscuration, not with the sun.

Q: What is the use of sattva?
M: What is the use of truth, goodness, harmony, beauty? They are their own goal. They manifest spontaneously and effortlessly, when things are left to themselves, are not interfered with, not shunned, or wanted, or conceptualized, but just experienced in full awareness. Such awareness itself is sattva. It does not make use of things and people – it fulfills them.

Q: Since I cannot improve sattva, am I to deal with tamas and rajas only? How do I deal with them?
M: By watching their influence in you and on you. Be aware of them in operation, watch their expressions in your thoughts, words and deeds, and gradually their grip on you will lessen and the clear light of sattva will emerge. It is neither a difficult, nor a protracted process; earnestness is the only condition of success.

I am That
Item 6 – Meditation