YOGA FOR YOU - III (MEDITATION) , (August, 2003).

Meditation
We discussed about "yogic practices" in our quest to realise and experience the divinity in each one of us. Some of the simple techniques of "pranayama" or breath control were explained in our last communication. Let us now try to understand what is meditation and how to practice it in our day to day life.

What is Meditation ?
Mind is like a cart driven by several innumerable horses in different directions. The horses pull in different directions minute to minute or seconds to seconds. Therefore the mind may not move in any particular direction and therefore may not achieve any useful purpose. The training of the mind to concentrate or focus on any one thought or idea or image for a reasonable time is the purpose of meditation. With regular practice of meditation the mind learns to continuously focus on any one thing to the exclusion of all others. With patience, perseverance and attitude of complete surrender devoid of any expectations one can reach higher levels of meditation state to finally reach "samadhi". This state of "samadhi" may need years of meditation practice and a simplistic description of samadhi is "experiencing the divinity within us", a state of "equanimous intellect", a state of "non doing" or "no concentration". This state is said to be a condition of "indescribable bliss", which may just "happen" one day and not something one tries to look for!

How to do meditation?

• Fix proper time for daily practice - either early morning or late evening. Avoid doing it after a meal or breakfast; could be empty stomach or after some beverage only.
• Select a quiet place, where you will not be disturbed; take the phone off the hook or switch off cell phone.
• Have a wash or a bath and wear light loose dress. Assume a comfortable position on the floor, cross legged or whatever or on a chair, feet uncrossed and flat on the floor. Hand to be resting gently on the thighs or knees or arms of chair. Gently close your eyes, mentally offer prayers to your "guru" or "teacher" or "God" seeking guidance and help in your endeavours.

Of the several methods, variations and techniques of meditation one of the simplest is as follows:
Focus your mind on repetition mentally or as a whisper, a word, sound, phrase or prayer - like "AUM". An alternate method is simply focus on your breathing - the cold air caressing your nostrils as you inhale and feel consciously the warm air while breathing out. Breathe normally. If the mind wanders, not to worry; gently bring it back to focus, without blaming yourself.
Continue to do this for 15 to 20 minutes unhurriedly. At the end silently offer prayers for guiding and helping you.
Slowly open your eyes and get up and go back to your other worldly duties.

Meditation may follow a session of "pranayama", as elaborated in our earlier newsletter. It may be preceded or followed by some physical exercises or "Yogasanas".

Benefits/effects of meditation:
Meditation for 15 to 20 minutes is equivalent to 4 - 5 hours of sleep.

The body's natural reaction to meditation is "relaxation response"; changes that are deeply restorative and healing. The response consists of reduction in heart rate, BP, respirations, blood flow to muscles, relaxation of muscles and increase in immunity. This is comparable to pressing the "reset" button and brings body and mind to optimal balance.

Meditation is also known to help in better control or cure of many medical aberrations or diseases like BP, heart diseases like coronary artery disease (ischaemic heart disease) and others, improve body's immunity against infections and even against cancer. Even diseases like diabetes, asthma, eczema, sinusitis, migraine etc become less severe and more manageable.

Some experts have enumerated the benefits of meditation as follows:

• Clarity in thinking.
• Clarity in feeling.
• Purity in action.
• Improvement in interpersonal relationship.
• Increase in efficiency and productivity.
• Interesting and meaningful life. and
• Good health.

Points to remember:
Patience, persistence and regularity in doing meditation are very important. Do meditation as part of your life style, just like exercise, food habits etc. Do not expect immediate and dramatic results; in fact not trying to get or look for any benefits is an essential and integral part of meditation. Do follow and acquire other beneficial routines in life like "Pranayama", exercise, healthy and nutritious food and other aspects of "Yoga".

Some more aspects of "Yoga for You" will be communicated to you in future newsletters.

Sources of info.: www.webmd.com, "Atma Gnana" from www.webhealthcentre.com

See this beautiful video on Meditation

Dr. M.Mohan Rao, MBBS,MS,FICS,MCH,

M.D. & Chief Surgeon, Dr. U Mohan Rau Memorial Hospital.
E-mail: mmr@mohanraohospital.com

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