Tips for Better Meditation
Being not satisfied with the objective life, human beings
dive deep into their subjective Self with the help of Spiritual
science to transcend the limitations of the Relative World
around them and enjoy the eternal bliss of the Self. This
attainment is possible through deep meditation.
What are the ways to better
meditation ?
This is an important question which has been attempted to
answer in a practical manner.
1. Minimize Interruptions
Take the phone off the hook, let your friends and family know
that during this time you don't wish to be interrupted; close
the door, close your eyes and for the time being leave the
ordinary world behind. This has tremendous psychological impact.
If, while meditating, one part of your mind is listening for
the doorbell, or is ready to jump up if the phone rings, or
to come out if someone wants to talk, it will be very difficult
to concentrate. Give yourself completely to the task at hand,
letting the people around you know that it is important to
you. They will learn to respect it too. Establish right away
that during that period of time you do not wish to be disturbed,
making whatever arrangements are necessary (childcare trade-
offs, phone message arrangements etc.) and you will feel freer
and happier in your meditation.
2. Meditate at the Same Time of Day
Experienced meditators find that if they
always meditate at, say, 6am and 5:30 pm, when that time
of day occurs they naturally want to meditate.
Optimum times are usually considered sometime around sunrise
and again sometime around sunset..
If one sincerely desires to explore meditation it is important
to establish a habit of regular meditation. Twice daily,
in the morning to tune in and charge up to start the day,
and in the evening to establish a rhythm and harmony in
our life. This twice a day meditation ties us in with the
world's daily rhythms. It is important to maintain this
regularity. Even if there is an "emergency" (like
being late for work), take 5-10 minutes to meditate.
People beginning meditation frequently report having difficulty
finding the time to meditate. Writing out your daily schedule
and then "brain-storming" (figuring out possibilities
and listing as many as you can) all sorts of different ways
to make time may help to get over this hump. Experienced
meditators frequently report a considerably reduced need
for sleep (due to the deep state of physiological rest during
meditation) and so may gain as much as 1-3 hours of usable
time.
We should not forget that life is very meaningful. We have
an aim in life. When we do not know our aim or goal in life,
we are unable to get Ananda (infinite happiness).. Rich
or poor big or small, educated or uneducated, most people
today are suffering physically, rnentally or spiritually.
Why? Because they are aimless in their lives. When people
try to find happiness in limited physical wealth, they do
not satisfy the human mind.
3. Twice a Day, Invariably
This is the key to success in meditation.
If one sincerely desires to explore the heights and depths
of meditation, it is important to establish a habit of never
missing your practices. Meditation can be likened to a beautiful
chain-each day we add delicate links; the overall effect
is a strong and useful instrument. But if we miss a meditation
we create a situation of a "missing link". In
order to make the mind strong, try never to miss. Be uncompromising.
Even in an emergency, it is possible to do your meditation
for five to ten minutes if you resolve always to go it.
Though difficult at first, in -the long run it becomes like
brushing one's teeth or eating-some-thing one just does
without thinking.
4. Meditate in the Same Place
Try to arrange a corner or even a small
room for your meditation p lace. Keep it clean and fresh
and try to do your meditation there all the time. You will
find that place becoming very meaningful for you. When you
go to that spot your mind will naturally want to meditate.
Of course you can meditate anywhere-in an off ice or a car,
on the bus, outside-but it helps, especially in the beginning
to have a quiet and special place.
5. On a Light Stomach
After eating, the energies of the body
are directed toward the digestive processes at the expense
of the mental processes (we have all noticed the sluggishness
that follows a heavy meal). Because meditation requires
alertness, concentration, mental energy and "awakeness",
it is helpful stomach. If you are really famished take a
g lass of juice or milk or eat lightly. If your body is
really hungry, your meditation may be distracted.
6. In a Comfortable, Erect Posture
When meditation proceeds properly, there
is a tremendous f low of energy upwards through the spinal
column. Slumping or slouching impedes this energy f low,
impairs breathing, and diminished mental alertness. So it
is important to sit as straight as possible. A firm surface
is very helpful. Gentle stretches or warm-ups can help to
prepare the body for meditation. Some people find that putting
a small pillow underneath their seats alleviates pressure
on the knees and induces better posture by elevating the
spinal column.
It is important to be comfortable so that your mind is free
to concentrate on the meditation process. If sitting on
a rug, cushion or folded blanket is not comfortable, you
may want to meditate sitting in a chair. With twice daily
practice of good sitting posture and some stretches and
warm-ups to loosen the muscles, most people are amazed to
discover how relaxed and flexible their bodies can become
in just a few weeks time.
7. Associate With Spiritual People
One of the greatest supports through the
ups and downs of your spiritual growth is time spent with
others who are treading the path of meditation. Weekly group
meditation are a must for the serious meditator.
Ananda Marga conferences and seminars offer meditators a
chance to immerse themselves in their spiritual practices
and learn more about the philosophy of yoga.
8. Read Spiritually Elevating Books
The intellect, which has to keep quiet
during meditation, also needs scope for growth and development.
Therefore, it is recommended that one set aside some time
each day for reading spiritually uplifting books. After
meditation is a good time to take a few minutes for this,
as the mind is clear and calm and more easily-absorbs ideas.
9. Talk to a Meditation Teacher
Teachers of meditation (acharyas) travel
through your area regularly. They can answer questions about
meditation and teach you a personal meditation technique.
Local members of Ananda Marga can tell you when acharyas
are expected and what kind of activities are planned (lectures,
group meditations, etc.) while they are visiting. Acharyas
are highly trained women and men who are dedicated to the
task of serving humanity. Their job is to teach meditation
and spiritual practices to any one who sincerely desires
to learn. Many problems or difficulties you may be having
can be easily solved with the help of an acharya. So never
miss the opportunity for a consultation with a teacher.
Ask your class instructor or the person coordinating the
acharya's visit to sign you up for a consultation. They
can tell you what to expect so that you can utilize your
consultation to the fullest.
10. Be Persevering
Many people experience a sense of discouragement
or frustration when the results of their first few meditations
do not measure up to their expectations or hopes. They may
feel that it is their own fault, and even give up the practice
with a sense of failure or inferiority. Everyone who has
meditated has had to deal with this in some way. It is a
great help to know that others are also having similar experiences,
and to understand what is actually taking place during this
time. Especially in the beginning, the mind may seem uncontrolled.
A great Yogi, Ramakrishna, once said: "The mind is
like a drunken monkey stung by a scorpion." You may
find when you sit down to meditate that many thoughts arise
in your mind; you set your mantra going and then drift off
to something else. Sounds and noises from without may sidetrack
your internal concentration and your body may become restless.
At times like this, one can easily get discouraged and think
nothing is happening. However, many of the benefits of meditation
come from deep within the mind and do not show themselves
immediately. By constantly bringing your mind back to the
mantra, you are building up your capacity to hold your mind
steady in the future.
