More about Kundalini Meditation

Many different meditation traditions have come into being during the last five thousand years, developing specific theologies and rituals, for deep spiritual exploration. All these meditative traditions have one goal in common-bringing human beings into more direct experiential contact with the spiritual realities of the universe.

Although various human civilizations have developed quite diverse ways for approaching spiritual reality, the Infinite Presence we seek communion with is always the same.

The reason Kundalini meditation is such a remarkable process for spiritual awakening is that it is not based on complex theological arguments, or religious concepts. Kundalini meditation is focused instead upon immediate, ultimate experience of divine within all of us, not upon belief systems regarding that divinity. Therefore, regardless of your particular religious upbringing and theological beliefs, all of us can employ Kundalini meditation to aid in our spiritual evolution.

Once we learn to look beyond concepts, we are free to encounter-through direct spiritual illumination-the radiant core of love and life that lies at the centre of our own personal consciousness.

The yogic meditation techniques of ancient India are the original source of present day Kundalini meditation technique. This path included, concerted breathing meditation, chanting of certain sounds, meditating upon certain visual images and focusing on the seven energy centers, or “chakras” that lie up and down the human spine.

The reason for Kundalini meditations’ universal appeal lies in its experience based approach for awakening our minds to the presence of our spiritual nature.

Through Kundalini meditation we can master the quieting of our habitual flows of thought, which normally block deep spiritual reflection. Then in this calm state of consciousness, we can observe and participate in the infinite life-force as it flows through our bodies. With regular meditation we come to experience a most remarkable phenomenon directly at the centre of our own being-the bright flash of illumination that brings us into immediate contact with the divine force of creation that animates all of life.

During the course of writing these posts I have removed all religious and esoteric overtones to Kundalini meditation. We are going to focus on core meditative technique that enables us to quiet our mind and know through immediate personal contact our oneness with universal life force-or whatever name you want to call it.

Kundalini Awakening

Introduction

There exists a great belief in many spiritual traditions of the world that at any given moment we are being confronted with exactly what we need to experience, in order to progress to a higher level of spiritual realization. The universe at this very moment is offering you access to the specific spiritual insights you are ready to encounter. All you have to do is tune in.

What is Kundalini?

Kundalini is a Sanskrit term which refers to the basic life force that is within all of us. Kundalini energy is infinite but it is mostly blocked in our bodies.

What is the purpose of Kundalini meditation?

The purpose of Kundalini meditation is to encourage more life force energy to flow through our bodies.

Inner Master

It is a tough job to find a true spiritual master to whom you can turn for inspiration and instruction in Kundalini meditation. Any learning process becomes easier if you to find a good teacher, but don’t be disheartened if you are unable to find a teacher.

In many ancient Oriental traditions it is believed that you are your own master. We are all masters. We all possess a higher self deep within us that is infinite, that’s one with All. Meditation is the process where we realize this. All you have to do is to learn to look within instead of outside-open yourself to your own inner master.

Trust me when I tell you that you are not reading this page by accident. You are here because you’re ready to learn a potent way to advance into deeper communion with your own spiritual presence.

It is always a combination of external suggestion and guidance along with internal guidance from your spiritual center that generates the momentum for spiritual growth.

The following posts have been designed to address many different levels at once, depending on your own spiritual state. If you have never meditated before, you will find the basic back ground information and instructions needed to begin the inner journey to your spiritual center. If you already have previous meditation experience, this will provide advance levels of instruction and insight to encourage your spiritual evolution.

Basic Zen Buddhism

The awareness that something is missing in life is generally what motivates people to explore Zen Buddhism. As we try to fill the emptiness, meditation –zazen-is our greatest teacher. When we sit down-even if our first experience is five minutes of a buzzing mind and twitching body- we can begin to see something about the nature of our mind.

What is Zen?

The word Zen comes from Sanskrit dhyana (meditative absorption), which was translated into ch’an in Chinese, then into zenna, or Zen in Japanese. This practice has come to US as Zen. Zazen literally means “seated mind”

We can talk about Buddhism and about Zen Buddhism from many different perspectives-religions, philosophy, psychology, art. But perhaps the best way to see Zen is as a way of life.
Vietnamese master Thich Nhat Hanh, in Zen Keys captures the everyday nature of Zen practice in the following conversation between Buddha and a philosopher:

“I have heard that Buddhism is a doctrine of enlightenment. What is your method? What do you practice everyday"?
“We walk, we eat, we wash ourselves, we sit down.”
"What is so special about that? Everyone walks, eats, washes and sits down".
“Sir, when we walk, we are aware that we are walking, when we eat we are aware we are eating…”

In Buddhism mindfulness is the key. Mindfulness sheds light on all things and all activities, producing the power of concentration, bringing forth deep insight and awakening. Mindfulness is the basis of all Buddhist practice.

An ancient koan, or a teaching story, likens entering into genuine Zen practice as stepping forward from the top of a hundred foot pole how do people take the first step? What does it feel like? To a certain extent, the answer depends upon who you are and where you are and when you decide to step of the pole.

The most powerful aspect of Zen practice is the freedom it gives you. Zen goes directly to your own experience of oneness of the universe, of your interconnectedness with all things. You learn to distrust whatever you clung to in your old sense of separation, and that realization can be the most liberating thing in your life, a freedom beyond anything you could have imagined.

What is enlightenment?

Enlightenment is to see into your true nature-to experience your oneness with all things. To be free of the delusion that you are a separate self. It is important not to reify enlightenment as a thing that you get, as if it were permanent and solid. It’s an awareness.

Is there a conflict between Zen practice and belief in another religion?

No. Zen being nontheistic, simply does not address the question of whether there is a god or not, so the only discord that might arise would come from the other tradition.

What is “Zen mind”?

It’s not the intellectual mind but that deeper cognition that understands or that experiences the whole world as itself and itself as the whole world. It’s the mind of emptiness.

What is “beginner’s mind”?

It’s the ability to encounter each experience with fresh innocence, as if for the first time.

Does Zen Buddhism put zazen above everything else?

It puts zazen at the heart of everything else. Zen literature is filled with warnings of dangers of self satisfied, passive meditation. Yet ultimately it is through zazen that we become capable of functioning with wisdom in the world. So yes, zazen is the heart of it.

Zen Meditation Basics

Posture and clothing

Each time you sit down to meditate; you are reenacting the Buddha’s enlightenment experience. The Buddha himself instructed his followers to go to the forest and sit down under a tree, but few of us living in the modern world have the opportunity to do that literally. Ideally you should find a quiet place in your house where you can sit each day. If you live in the middle of unavoidable noise, however, that’s fine too. The important thing is not to resist the noise but to be where you are within the moment.

Clothing

It’s helpful to be dressed comfortably when you meditate. If you can, wear loose clothing especially garments that do not fit tightly around your knees. Binding clothing can cause strain and tension in your body. At most Zen centers you will see people wearing meditation robes, which lessen distraction and are considered tools for the work of meditation.

Sitting position

You want to find a position that is stable and comfortable and at the same time allows you to be alert. Traditionally, people have sat cross legged on the floor with two cushions. Sit on the forward third of the cushion, using it as a wedge that pushes your knees down onto the floor and gives you a balanced position. Rock yourself back and forth and sideways several times to warm up your legs and get your balance. Then sit erectly-but not stiffly tense- so that your spine is straight and your ears align with your shoulders. Imagine that the top of your spine is attached with a string; tug gently on the string to straighten your spine.

You can choose one of the three possible cross legged positions: the full lotus, the half lotus, or simply crossed legs.

Full lotus:

This is the most stable position; you should use this if you can. Sitting on the

cushions, first place your right foot, sole up, on your left thigh. Then place your

left foot, sole up, on your right thigh.

Half lotus:

If you are unable to assume the full lotus try half lotus posture. Place your right

foot, sole up, on your left thigh and fold your left leg in front of you so that your

left foot is on the floor.

Cross legged or Burmese position:

Sit with your legs folded and crossed in front of you.

Although all the cross-legged positions maybe unpleasant in the beginning, the

longer you practice meditation, the more flexible your legs will become.

Sitting in a chair:

If one of these positions works for you there is nothing wrong with sitting in a chair. Sit forward in the seat of the chair, do not lean back or slouch against the back of the chair. Keep your feet apart to feel balanced.

The basic goal of all these positions is to find a way to sit that is so stable that you don’t have to move soon. There is nothing intrinsically good about not moving- later we will talk about walking meditation- but whey you move your body or mind, you may distract yourself from practice.

Head:

With your ears aligned with your shoulders, lower your chin slightly. This will straighten your spine and relax your jaw. Do not tuck your chin in so tightly that you create tension in your throat. This posture will also aid you in holding your eyes in the proper position.

Eyes:

Keep your eyes open-in Zen practice we are focused on being where we are, not on being lost inside our heads. To avoid any distractions look about four five feet I front o your body. Jus by looking down your eyelids will close slightly. Let your focus soften, so that you are not really looking at anything.

Mouth:

Place your tongue against the roof of your mouth, just where your teeth and your gums meet. This helps prevent excessive salivation.

Hands:

Place your hands in what’s called the cosmic mudra: your active hand (your right hand if you are right handed), palm up, cradles your passive hand, and your thumbs tough each other gently forming an oval in front in front part of your abdomen known as hara, believed to be the spiritual centre of human beings. Your arms rest lightly on your thighs. This hand position itself becomes a part of your awareness as you meditate. Mindfulness of your hand position as of your whole body is a very important part of meditation.

Shunryu Suzuki, in Zen, Beginners Mind, noted:

The most important part is to own your own physical body. If you will slump, you will lose your self. Your mind will be wandering somewhere else; you will not be in your body. This is not the way. We must exist right here, right now!...

When we have our body and mind in order, everything else will exist in the right place, in the right way.

When you have your body in order, you are ready to begin to practice the art of meditation.

THE NEXT FOUR EXERCISES

9. Breathing in, I am aware of the activity of the mind [that is present now]. Breathing out, I am aware of the activity of the mind [that is present now].

10. Breathing in I make the activity of the mind happy. Breathing out, I make the activity of the mind happy.

11. Breathing in, I bring right concentration to bear on the activity of the mind. Breathing out, I bring right concentration to bear on the activity of the mind.

12. Breathing in, I liberate the activity of my mind. Breathing out, I liberate the activity of my mind.


Exercises 9 to 12 of fully aware breathing deal with the activities of our mind. These help you to deal with mental formations that are buried deep in our consciousness. With the help of mindfulness we learn to look at both positive (love, understanding, compassion, joy) and disturbing (anger, despair, suspicion, pride) formations of our mind. We nurture those which we find beneficial; also we acknowledge those which cause us suffering.

Tenth exercise makes our mind happy, because it is easier for us to concentrate when we are happy. You are fortunate if you have the opportunity to meditate, calmly abiding in the present moment. Immense joy arises in us when we touch the seeds of faith, compassion, equanimity, gratitude and love deep in ourselves. We need only touch these seeds with our conscious breathing effort for them to flower.

We use the mind to observe the mind in the eleventh exercise. Mind is the oneness of the subject that illumines with the object that is illuminated. All mental formations that manifest in the present moment can become objects of our concentration.

The twelfth exercise can release the mind to freedom. Mind is bound either because of the past or the future. With clear observation we can locate the knots that bind us. Full awareness of breathing shines the light of observation into the mind and helps free it.

THE SECOND FOUR EXERCISES OF BREATH AWARENESS

5. Breathing in, I experience joy. Breathing out, I experience joy.

6. Breathing in, I experience happiness. Breathing out, I experience happiness.

7. Breathing in, I am aware of the feeling [that is present now]. Breathing out, I am aware of the feeling [that is present now].

8. Breathing in, I calm the feeling [that is present now].Breathing out, Breathing in, I calm the feeling [that is present now].

The second four exercises of fully aware breathing help us return to our feelings in order to develop joy and happiness and transform suffering. Our feelings are us. If we do not look after them, who will do it for us? Everyday, we have painful feelings, and we need to learn how to look after them. Our teachers and friends can help us to certain extent, but we have to do the work. Our body and our feelings are our territory, and we are the king responsible for that territory.

Practicing the fifth exercise, we touch pleasant, unpleasant, and neutral feelings. As a result of conscious breathing and calming the body, joy, a pleasant feeling arises.

In the sixth exercise, joy is transformed into peace and happiness, and we are fully aware of it. The seventh and eighth exercises bring our attention to all feelings that arise, whether produced by the body or the mind. The mind’s function includes feelings and perceptions. When we are aware of every bodily and every mental action, we are aware of every felling.

THE FOUR PRELIMINARY EXERCISES

We will discuss the Breath awareness we talked about in Buddha Sutra on the full awareness of breath.

THE FOUR PRELIMINARY EXERCISES

1. Breathing in I know I am breathing in, Breathing out I know I am breathing out

2. Breathing in a long breath I know I am breathing a long breath. Breathing out a long breath, I know I am breathing out a long breath.

3. Breathing in a short breath, I know I am breathing in a short breath, Breathing out a short breath know I am breathing out a short breath.

4. Breathing in, I am aware of my whole body. Breathing out, I am aware of my whole body.

The first four exercises of fully aware breathing help us return to our body in order to look deeply at it and care for it. In our daily lives, it is important that we learn create harmony and ease in our body, and to reunite body and mind. Buddha never taught us to mistreat or oppress our bodies.

In exercises one and two, the object of awareness is our breath itself. Our mind is the subject, and our breathing is the object. Our breath may be short, long, heavy or light. Practicing awareness in this way, we see that our breathing affects our mind, and our mind affects our breathing. Our mind and breath become one. We also see that breathing is an aspect of the body and that awareness of breathing is also awareness of the body.

In the third exercise, the breath is connected with the whole body, not just a part of it. Awareness of breathing is, at the same time, awareness of our entire body. Our mind, our breath, and our whole body are one.

In the fourth breathing exercise, our body's functions begin to calm down. Calming the breath is accompanied by calming the mind and the body. Our mind, our breathing, and our body are calmed down equally.

In these four exercises, we can realize the oneness of the body and mind. Breathing is an excellent tool for establishing calmness and evenness.

Thot for the Day

If you wish to untie a knot, you must first understand how it was tied.

~Buddhism, Surangama Sutra~

Buddha Sutra on the full awareness of breath.

Lord Buddha Said the following to his disciples on breath awareness:

The method of being fully aware of breathing, if developed and practiced continuously, will have great rewards and bring advantages.
What is the way to develop and practice continuously the method of Full Awareness of breathing so that the practice will be rewarding and offer great benefit?

1. Breathing in I know I am breathing in, Breathing out I know I am breathing out

2. Breathing in a long breath I know I am breathing a long breath. Breathing out a long breath, I know I am breathing out a long breath.

3. Breathing in a short breath, I know I am breathing in a short breath, Breathing out a short breath know I am breathing out a short breath.

4. Breathing in, I am aware of my whole body. Breathing out, I am aware of my whole body.

5. Breathing in, I experience joy. Breathing out, I experience joy.

6. Breathing in, I experience happiness. Breathing out, I experience happiness.

7. Breathing in, I am aware of the feeling [that is present now]. Breathing out, I am aware of the feeling [that is present now].

8. Breathing in, I calm the feeling [that is present now].Breathing out, Breathing in, I calm the feeling [that is present now].

9. Breathing in, I am aware of the activity of the mind [that is present now]. Breathing out, I am aware of the activity of the mind [that is present now].

10. Breathing in I make the activity of the mind happy. Breathing out, I make the activity of the mind happy.

11. Breathing in, I bring right concentration to bear on the activity of the mind. Breathing out, I bring right concentration to bear on the activity of the mind.

12. Breathing in, I liberate the activity of my mind. Breathing out, I liberate the activity of my mind.

13. Breathing in, I observe the impermanence nature of all dharmas. Breathing out, I observe the impermanence nature of all dharmas.

14. Breathing in, I observe the letting go of all dharmas. Breathing out, I observe the letting go of all dharmas.

15. Breathing in, I observe no craving with regard to all dharmas. Breathing out, I observe no craving with regard to all dharmas.

16. Breathing in, I observe the nature of cessation of all dharmas. Breathing out, I observe the nature of cessation of all dharmas.

"Bhikkus, that is the practice of conscious breathing, whose function it is to calm the body and mind, to bring about right mindfulness, looking deeply, and clear and single-minded perception so that the practitioner is in a position to realize all the Dharma doors that lead to the fruit of nirvana."

~ Samyukta Agama, sutra No. 803 translated from the Chinese

I will further discuss how to practice each of the above mindfulness in the following posts.

Thot for the Day

Do not ignore something that is said just because of who said it.

~Confucius~

Breathe! You are alive

Breathe and you know that you are alive.
Breathe and you know that all is helping you.
Breathe and you know that you are the world.
Breathe and you know that the flower is breathing too.
Breathe for yourself and you breathe for the world.
Breathe in compassion and breathe out joy.


Breathe and be one with the air you breathe.
Breathe and be one with the river that flows.
Breathe and be one with the earth that you tread.
Breathe and be one with the fire that glows.
Breathe and you break the thought of birth and death.
Breathe and you see that impermanence is life.

Breathe for your joy to be study and calm.
Breathe for your sorrow to flow away.
Breathe to renew every cell in your blood.
Breathe to renew depths of consciousness.
Breathe and you dwell in the here and now.
Breathe and all you touch is new and real.

~Annabel Laity~

Thot for the Day

“You have to grow from the inside out. None can teach you, none can make you spiritual. There is no other teacher but your own soul.”

~ Swami Vivekananda~

Meditation basics-III

Distractions during meditation

There is a very simple technique to bring back your focus if you are distracted while meditating.

Once I was meditating with a group of about 70 people in a retreat. The meditation hall was not too big and we were all in close proximity of each other. After I would sit and focus on my breath I would get easily distracted by the movement of other people. The sound of a watch beeping or someone clearing his/her throat or the slightest sound of any kind would distract my focus from my breath. Someone from the group complained to the teacher about this and she gave us a simple solution.

When ever something distracts you all you have to do is simply label it and return your focus on your breath. For example if you hear a dog barking you mentally label it as sound and bring your mind back to breath awareness. Similarly, with thoughts. Thoughts keep arising in the mind while we meditate. You label the thoughts and go on focusing on the breath. You will be surprised how easily the distraction vanishes. Similarly with bodily discomfort. You label it, e.g. itching or pain, and concentrate on your breathing again. The idea is to be aware . If you can not hear a sound or there is no distraction for a long while it means you had probably fallen asleep. You should be aware of things around you and yet your focus on your breath and meditation gets deeper .

When ever your mind drifts away in any thought or distraction you gently label the distraction and bring your focus back on your mind. As you keep practicing this method it becomes easier and easier.

Some days your mind simply refuses to let go of some thought and keeps wandering. Do not fight it. In fact allow it. Give it an explicit permission to wander while you focus on breath. You will soon notice the rebellion of the mind subsiding and calming down. Make sure that when you tell your mind “go ahead; wander" you mean it. You are not trying to deceive your mind or tricking it. It is the nature of mind not to pursue whatever it is allowed to. It goes after forbidden things. :)

So remember, label your distraction and bring your focus gently back to your breath.

Thot for the Day

Practice meditation regularly. Meditation leads to eternal bliss. Therefore meditate, meditate.

~Swami Sivananda~

What is meditation?

Do you think you have never meditated before?

You will be surprised to know that you have. If you don't believe me read the following.
Before I elaborate on this let us see what the word meditation means.

1. Noun: continuous and profound contemplation or musing on a subject or series of subjects of a deep or abstruse nature; "the habit of meditation is the basis for all real knowledge"

2. The act of meditating; close or continued thought; the turning or revolving of a subject in the mind; serious contemplation; reflection; musing.

3. Contemplation of spiritual matters (usually on religious or philosophical subjects)

4. Synonyms: concentration, deep thought, introspection, pondering, quiet time, reflection, rumination, self-examination

Now let us see if you have ever meditated before.
Have you ever gone shopping? I am sure you have. Before you go out you choose the clothes you will wear. Next you might think about how much money you will need to shop. You will have to think (meditate) about the mode of transportation you will take to your shopping destination, car, subway, walking to the corner grocery store or a cab.
All the above are a form of meditation called analytical meditation. Only thing is that you are not aware that you are meditating.
So you are no stranger to meditation. All that we are trying to do here is enhance your awareness and focus on specific topics when you meditate.

Let me define meditation we are trying to focus on.

Meditation or contemplation involves focusing the mind upon a sound, phrase, prayer, object, visualized image, the breath, ritualized movements, or consciousness in order to increase awareness of the present moment, promote relaxation, reduce stress, and enhance personal or spiritual growth.

Meditation is a discipline in which the mind is focused on a single point of reference. It may be a means of invoking divine grace, as in the contemplation by mystics of a spiritual theme, question, or problem; or it may be a means of attaining conscious union with the divine, e.g., through visualization of a deity or inward repetition of a prayer or mantra (sacred sound). Some forms of meditation involve putting the body in a special position, such as the seated, cross-legged lotus position, and using special breathing practices.
Employed since ancient times in various forms by all religions, the practice gained greater notice in the postwar United States as interest in Zen Buddhism rose. In the 1960s and 70s the Indian Maharishi Mahesh Yogi popularized a mantra system known as Transcendental Meditation. Meditation is now used by many nonreligious adherents as a method of stress reduction; it is known to lessen levels of cortisol, a hormone released in response to stress. The practice has been shown to enhance recuperation and improve the body's resistance to disease.

Source: Columbia Electronic Encyclopedia

Lets talk about two basic forms of meditation.

1. Analytical meditation:

In this form of meditation, as you must have guessed from the example given above about shopping trip, we analyze an idea, thought or subject and by analyzing the meditation objects we try to understand and perceive it directly.

2. Single pointed concentration meditation:

The focus of your mind and meditation is on a single topic or object to the exclusion of everything else. For example in breath meditation the focus is entirely on the flow of your breath. This helps us to focus with greater depth with the very core of an idea.
We will deal with the above types of meditation in more detail as we progress. Idea is to keep it simple and not to confuse yourself with the jargon.

Thot For the Day

“You have to grow from the inside out. None can teach you, none can make you spiritual. There is no other teacher but your own soul.”

~Swami Vivekananda~

Meditation basics-II

Breath Awareness

Now that you have become familiar with the posture we will move on to the next step in meditation.This is the most crucial aspect of meditation which brings you alive in the present and helps you to focus on your deep inner resources.All my teachers placed the highest value on this seemingly simple part of meditation.
You breathe throughout your life. To breath is to live and to stop breathing is the end. Our first and last breaths are the bookends of our life story. Most of us are unconscious of our moment to moment breathing and hence of the story of our life as it unfolds. Our minds are always busy with the past or the future.
Breath meditation helps to bring us back into the eternal present moment.By consciously observing our inhales and exhales we tune our awareness into the vital realm of consciousness that is alive in the here and now.
Step by step breath awareness process:

• After you have assumed to afore mentioned posture without making any effort to alter or control your breathing, simply tune into the actual physical sensation you feel inthe tip of your nose as air rushes in and out of the nostrils with every breath.

• At the same time tune into the sound created by the air rushing in and out of your nostrils as you continue focusing on your breath.

• Expand your awareness to include the sensation of physical movement in your body. Feel the rise and fall of your chest and abdomen as they rise and fall with each inhale and exhale movement of breath.

• If you still find yourself distracted by thoughts say the words "in" as you inhale and "out" as you exhale in your mind.

• To focus further you can start to count. Count your breath as you inhale and then exhale. in your mind say "one as you inhale and exhale and "two" as you inhale the next breath and so on till the count of five or ten. after that begin again at one. If your mind wanders (which it will many times) start the count again from one.

• As your focus on your breath deepens allow your awareness to expand starting from the tip of your nose to your neck, shoulders arms , fingers, your feet and toes and gradually to your whole body in the present moment awareness.Relax and enjoy the experience of effortless breathing and the meditative calm.

How to Deal with physical sensations of itching, numbing, etc?

Many times you will get an immediate urge to itch your nose or head the moment you have settled down. During prolonged period of sitting there will be discomfort and numbing of limbs. There may also be sounds which distract you constantly. Keep breathing as told above and label what ever sensation you feel and return to breath awareness. For example if your nose is itching and you want to scratch it simply keep breathing while you mentally acknowledge and label it as nose itch. You will be surprised how the sensation to itch simply vanishes once you have labeled it in your mind and returned to breath awareness.

Thot For the Day

“Meditation is painful in the beginning but it bestows immortal Bliss and supreme joy in the end.”

~Swami Sivananda quotes (Indian Yoga master)~

Meditation basics-I

Posture

To begin with find a place which is quiet and where you will not be disturbed. Preferably it should not be too dark or brightly lit. Familiar and comfortable surroundings help. The basic idea being that you should have time to yourself without any distractions.

Sitting Position:

I am not going to use any unfamiliar words like padma asana, lotus or half lotus positions to keep it simple for you. But there are a few things I am going to stress upon and you should try to follow them to the best of your ability. Remember there are no hard or fast rules regarding place or posture.
Make it a habit to do the seven point check with your body when you begin your meditation.

1. Sitting position with legs crossed is preferable. It locks your body in a position and you don't have to bother to keep your balance while you are focusing on meditating. You can use a cushion if you find it difficult to sit on flat surface. If you can not sit in a cross legged position you can sit on a chair with both feet about one foot apart.

2. Put both your hands with palms facing up in your lap. Put the right hand over the left hand so that index finger of right hand touches the base of left thumb and the fingers of left hand touch the knuckles of right hand. Do not keep your arms pressed by your sides. Keep your elbows facing outward so that there is slight space for air to pass under your arm pits. This will help you to stay awake and avoid drowsiness during meditation.

3. Keep your back as straight as possible. This, I might add, is important to keep in mind while meditating. The energy points (chakras) are located along the spine and a straight back helps transmit energy up and down your spine. In the beginning you will have to pay attention to your back many times during a meditation session because we have a tendency to slacken our back or slouch. After doing it many times it will become second nature to you. If you find yourself slouching do not be disheartened just straighten up. Some times using a cushion/pillow to support your back is a good idea. But do not lean too heavily on the pillow as it might make you drowsy. Gradually you will learn to keep your back straight without any support. I still use a pillow to support my back many times if I am too tired to sit without a support. Whether you are meditating on a chair or sitting cross legged try and keep your spine straight like an arrow.

4. Pull your shoulders slightly back without straining. This will open and thrust your chest slightly forward as one seems ready to receive or face something.

5. For the neck I use two different positions and both are equally helpful. First keep your neck straight in line with your back as if it is an extension of your spine. Look at any object at eye level opposite you. Your gaze will be parallel to the ground. In the second neck positions tilt your head very slightly forward so that your eyes are looking at a point about 6-7 feet in front of you at the level of your thighs.

6. Your lips should be relaxed and touching slightly. The tip of the tongue touches the roof of your mouth (oral cavity) just behind your upper teeth. This helps to keep the saliva inside.

7. In the beginning I would suggest that you do not close your eyes completely. Meditation can be so relaxing that you might fall asleep. Keep your eye lids slightly open so as to let in the light. Your eyes should be looking at a spot about 7 feet away but without any specific focus. As you will progress in meditation technique your eyes will intuitively open and close according to need.

This is the basic sitting posture for meditation. There can be minor variations according individual's needs. Do not strain yourself. As your experience with meditating grows you can experiment with various meditation postures. The idea is to be relaxed but attentive.

Thot For the Day

Be very careful what you set your heart upon,
for you will surely have it.

~ Kahlil Gibran ~

Introduction to Meditation

The moment we hear the word meditation it brings to mind a person sitting cross legged, eyes shut and a serene smile on the face. You assume that this person’s mind is absolutely at peace and no thoughts are bothering him/her at the moment. In fact we tend to assume that no thoughts are arising in this person’s mind and he is free from worldly clamor and connected with a higher power.

You could not be further from truth. Sitting cross legged and shutting the eyes makes most people restless. The mind takes flight, thoughts about the past and the future keep arising and the last thing on the mind is the awareness of the present moment. If you have tried meditating you must be aware of this state of mind.

Most people give up on meditation after a few attempts because they find it tedious to sit down calmly even for five minutes. What is the use, my mind keeps running away. I went thorough these stages till I met my teacher who guided me step by step in the basic meditation technique. He made it so simple that I had no excuse not to meditate. Finally when I could see the results for myself meditating became an inherent part of my daily routine. Gradually I started enjoying those quiet moments with in my mind and life took a new meaning all together.

I would encourage you to join me in this simple yet profound journey of life and be a participant. You will be able to discover and know yourself as you have never done before. I would suggest you to go slow and take it step by step as we progress from simple daily meditation to more intense forms such as Kundalini meditation. I would like you to keep in mind a simple phrase my teacher used over and over again with me each time we sat for a meditation session. “Nothing to achieve nothing to attain”