| Before we go deep in to the philosophical and | | | | this part is the first objective of meditation. |
| technical aspects of meditation, let us delve into the | | | | Chitha: This is the part where all vasanas i.e. attitudes |
| practice of meditation for normal human beings. | | | | and impressions which one brings along with him at the |
| Meditation can be practiced in two ways; one by sitting | | | | time of birth. This is also the storehouse of past lives |
| in a meditative pose and the second one by lying | | | | and present life memory. One's action in this life |
| down. The second practice of meditation in a lying | | | | depends upon the impressions encrypted in this part. |
| pose is actually slightly unhealthy and therefore it is not | | | | These impressions can only be erased through |
| advisable. The following are the sitting poses or | | | | Pranayama and meditation. |
| Asanas prescribed by ancients for Meditation. | | | | Pranayama is a necessary part to achieve this. We |
| 1. Padmasana: This is the best asana for those really | | | | will discuss in later articles. |
| interested in meditation on the spiritual plane. | | | | Mind is always on movement from one object to |
| Recommended for everybody. | | | | other. It is just like a horse, very speedy. Allegorically, |
| 2. Siddhasana: This is also equally recommended just | | | | mind is equated to a monkey because it never |
| like Padmasana but is most useful to those who go | | | | remains concentrated on one subject and always |
| for advanced spiritual practice. This asana gives one | | | | fluctuates quite like a monkey changing from one |
| ability and poise to conserve one's energy in celibacy. | | | | action to another. |
| 3. Sukhasana: Those who cannot practice either of the | | | | In the body, the spine is the most important part which |
| above two asanas can sit in Sukhasana which is very | | | | controls one's life and actions. There are three Naadis |
| easy to practice. The first two asanas require | | | | or energy flowing channels within the spinal cord which |
| considerable practice to those in the western world. | | | | are minute and cannot be seen with microscope. |
| Even Sukhasana would be difficult for non-Asians, but | | | | These are visible only in the advanced stage of |
| one can gain proficiency in this asana in quicker time. | | | | meditation. In this three energy flowing channels or |
| 4. Swastikasana: This is a slight variation of Sidhasana. | | | | Naadis, the central one is very straight starting from |
| 5. Virasana: This is a slight variation of Sukhasana. | | | | the lowest end of spinal column and ending in the |
| You can find content easily for all these asanas on the | | | | centre of head just above the Thalamus or above the |
| internet and learn how to do them. I would recommend | | | | upper portion of the throat which also is the centre of |
| Sukhasana for all to start meditation. | | | | the brain. This channel is called Sushumna Naadi. The |
| First put a yoga mat or a woolen blanket folded on the | | | | left channel is called Ida or Chandra Naadi as it is |
| floor. Above that put a folded cotton cloth or towel | | | | controlled by Moon, which also signifies mental energy. |
| and sit on it. Fold your right leg on the knee and bring | | | | This portion also controls the coolness of the body. |
| the foot below the left knee and similarly fold the left | | | | The third one is called Pingala or Surya Naadi i.e. Sun |
| leg on the other side.If you find it difficult to keep two | | | | channel which is the physical energy of the body and |
| legs in crossed posture, you may fold your legs one | | | | controls the heat. When the practice is advanced in |
| above the other. This should be more convenient. | | | | Pranayama, one attains the flow in Sushumna Naadi or |
| Keep the body, neck and head in a straight line so that | | | | the central channel. Physically the flow can be gauged |
| the spinal column remains erect. This is very important | | | | as follows: When the breath flows in the left nostrils it |
| as in the final equation, energy centered around the | | | | is called Chandra Naadi. When it flows on the right |
| bottom of spinal column will climb to the top. Also | | | | nostril it is called Surya Naadi. When flows in both |
| during Deep breathing or Pranayama practice, sitting | | | | nostrils it is called Sushumna Naadi. |
| erect will facilitate the flow of Prana or Energy through | | | | There is a separate science based on the flow of the |
| the spinal cord. | | | | Naadis, which we will discuss at a later stage. |
| Before starting meditation, first take a few deep | | | | When sitting for meditation, it is advisable to start |
| breaths in and out. Say about eleven breaths. The | | | | Naadisuddhi Pranayama as it is very simple to practice. |
| breaths should be such that the time element between | | | | One should do atleast eleven Pranayamas before |
| inhaling and exhaling should be in the ratio of 1:2. In the | | | | start of the meditation. This will be beneficial. Before |
| beginning, maintaining this ration may not come easy | | | | starting Pranayama, one has to test the flow of |
| but gradually build the ratio. | | | | breath. Normally breath flows ninety minutes alternating |
| After breathing deep, try and relax for a few minutes | | | | both nostrils. For some it can be less due to one or the |
| and then close your eyes with a gradual shutting | | | | other reason and discussion of this point is not |
| movement i.e. do not shut the eyes forcefully. Take at | | | | necessary here. |
| least 10 seconds to close the eyes completely. | | | | Finding the flow, first see that the entire breath is |
| After closing your eyes, try to concentrate in the | | | | exhaled and close the nostril in which there is no flow. |
| center of the forehead just above your eyes and | | | | For closing the nostril, it is recommended to use Thumb |
| between the eye brows, which is called Ajna Chakra | | | | for right nostril and little and ring finger together for the |
| i.e. | | | | left nostril. Take as deep a breath as possible without |
| the Command Centre in Yoga. | | | | straining the flowing nostril while closing the other one. |
| Normally, when one closes the eyes, it will be very | | | | Then close the nostril through which you have taken |
| difficult to concentrate because the mind will not focus. | | | | the breath and release the finger from the other nostril |
| The mind has been divided into four parts as per | | | | and exhale. |
| actions in philosophical and yoga texts as follows: Ego: | | | | Through exhaled nostril, take deep breath inhaling and |
| The feeling of body being the self and that all actions | | | | close that nostril and open the other nostril and exhale |
| are connected to this self. Human beings do actions | | | | and again inhale and repeat the same way. One |
| based on this blind notion. Sensitiveness of the human | | | | inhaling through one nostril exhaling through other nostril |
| being comes under this part of the mind. Control of this | | | | and inhaling and then exhaling through the first nostril is |
| part and the eventual removal of this notion through | | | | one full Naadisuddhi Pranayama. |
| meditation is the ultimate objective. | | | | Similar eleven may be practiced. |
| Intellect: The capacity of the mind to differentiate the | | | | One can do this practice either with closed eyes or |
| good and bad and make decisions. The will power to | | | | with open eyes. This is very essential to purify the |
| take actions comes under this. With this part only, | | | | channels and ultimate results of meditation can come |
| meditation can be achieved. | | | | only after purification of the Naadis. |
| Mind: This is the energy part that controls all the body | | | | Once this part is over, gradually close your eyes. Try |
| movements automatically. The five intellectual senses | | | | to concentrate on the centre of the forehead. |
| and five working senses come under this. Control of | | | | |