A GUIDE TO MEDITATION
(Sri Swami Shivapremananda)
(Continued from the previous issue)
HOW TO MEDITATE?
1. STEP ONE: CULTIVATING
A DISPOSITION
After a few minutes of relaxation as described in how to cultivate a predisposition, gradually absorb the mind in the breath, that is, be aware of the coolness of the inflowing prana deep inside the head, in the nerve cells, and the warmth of the outflowing prana inside the lower nostrils, while breathing spontaneously. There is no need to breathe deliberately slowly, for the concentration in feeling the breath will automatically make it slow and find its own rhythm. From time to time, repeat mentally peace (shanti) when inhaling, and liberation (mukti) when exhaling. The important thing is to have a sense of being filled with peace and to feel free from all tension and bondage. The practice may be continued for, say, 10 minutes.
The purpose of this form of pratyahara (or sense-withdrawal) is a conscious experience of the prana, the external form of which is the breath and the internal source the soul. The Latin root, spirare, of the word respiration means to breathe, and is derived from the word spiritus, the soul’s essence that gives life to the body through the vital principle, prana. By experiencing the breath through its coolness and warmth, one becomes aware of its source within by a sense of immense peace (shanti) and freedom (mukti), the two psychological forms of expression of the spirit within.
After a month of practice, the first stage can be prolonged by continuing to feel only the coolness deep inside the head even when exhaling, and ignoring the warmth of the outgoing prana, and renewing the cool feeling with the help of each inward breath. The psychological experience of this exercise is a state of fullness which can be guided by repeating the word paripurnam or its English equivalent spiritual fullness, from time to time. This may be done for five minutes or more, depending on the ability to maintain attention.
Any practice in a prolonged state, especially in the beginning, loses its depth. Thus, after 10 or 15 minutes, detach the mind from the breath, keep the eyes closed and feel restful for a minute or two. One may also loosen up the shoulders, neck and the legs, if there is tension.
(To be continued)
This mysterious world with its charming scenery is very beautiful to look at but it is very dirty to mingle with. All are deceived by its Mayaic charm. But the sage, the devotee, the Yogi and the Viveki are not affected. This very big world is a mere drop or an atom when compared with the Infinite Brahman. Just as a straw is floating in the ocean, so also this world is floating in a corner of Brahman.
—Swami Sivananda
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