PREKSHA AND ANUPREKSHA DHYAN, LESHYA DHYANA

PREKSHA - (concentration of perception) ANUPREKSHA - (concentration of contemplation) TEJOLESHYA (bioelectrical energy, KUNDALINI,TEJOLABDHI)

Leshya (atomic splendor, radiance, COLOURS) Dhyana - Color Meditation

Handbook of Preksha Meditation

(concentration on PERCEPTION)

MEDITATION Posture: You may select a posture of meditation in which you can sit comfortably and steadily for a long period. The posture of meditation may be
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full lotus-posture half lotus-posture

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simple cross-legged posture diamond-posture (Vajrasan).

Mudras : Position of the Hands There are two One position is called Jnana Mudra.

alternatives:

Keep your right hand on the right knee and left hand on the left knee, keeping the palms turned up. Let the tip of the index finger touch the tip of the thumb with a slight pressure between them. Keep the other fingers straight. The alternative position is called Brahma Mudra. Keep both the hands on your lap one above the other by keeping the palms upturned. Let the left palm remain under the right one.

Keep your eyes softly closed. Recitation of Arham: Start the meditation session with the repeated recitation of the mantra Arham. Exhale fully, then inhale completely. By slow exhalation begin the intonation of the mantra. Concentrating your mind on the navel, produce the sound "A" for about two seconds. While concentrating your mind on the Centre of Bliss, situated near the heart, produce the sound "Rha" for about four seconds. And lastly taking your mind upward from throat to the Centre of Knowledge, situated at the top of the head, produce the sound "mmm" for about six seconds. • Inhale deeply again and repeat the same exercise 9 times.

Visualize that the sound waves are criss-crossing and weaving an oval-shaped web of armor all around you, protecting yourself from the evil effects of the external vibrations. Recitation of the Mahaprana Dhvani:

Alternatively start meditation with recitation of the Mahaprana Dhvani.

the

repeated

Exhale fully, then inhale deeply as long as you can. By slow exhalation, produce the sound "mmm" through the nostrils like buzzing of a bee, while concentrating your mind on the Centre of Knowledge situated on the top of the head and keeping the mouth closed. • Inhale deeply again and repeat the same exercise 9 times. The Aphorism of the Aim: "Sampikkhae Appagamappaenam" Perceive and realize the deepest and highest levels of your consciousness by your conscious mind. See yourself through yourself. For perception and realization of the self, practice preksha meditation. Resolve for Meditation: "I am practicing preksha meditation for the purification of my mind (psyche)". (Repeat 3 times)

Psychic Centres According to the system of Preksha Meditation, psychic centres are junctions between self, psyche, and body.

The psychic centres consist on subatomic psychic particles and are connected with the endocrine system.

# 1 2 3 4 5 6 8 9 10 11 12 13

The endocrine system influences all our actions and reactions via hormones. There are many of psychic centres all over the body, Preksha Meditation gives special relevance to thirteen of them: Endocrine Psychic Centres Location System Centre of Energy Centre of Health Centre of BioElectricity Centre of Bliss Centre of Purity Centre of Celibacy Centre of Vision Centre of Vigilance Centre of Intuition Centre of Enlightenment Centre of Peace Bottom of Spinal Cord 6 inch above Centre of Energy Navel Near Heart Throat At The Tip Of The Tongue At The Tip Of The Nose Eyes Ears Middle of Eyebrows Centre of Forehead Top Of The Forehead At The Hair Line Gonads Gonads Adrenals Thymus Thyroid Taste Smell Vision Hearing Pituitary Pineal Hypothalamus

7 Centre of Vital Energy

Centre of Wisdom Top of Head Cerebral Cortex Perception of psychic centres concentrates the mind on a psychic level (see also: psychic colours and colour meditation). Focusing on the psyche liberates the soul from attachments. Managing the psychic centres helps us to transform spiritual aims into action by refining negative impulses. The second step of Preksha meditation is the practice of internal trip, antaryatra, through the spinal cord.

Take your mind to the lower end of the spinal cord, called the Centre of Energy.

• • •

Allow your mind to go upward inside your spinal cord up to the top of the head called the Centre of Knowledge. Again allow it to come back through the same path to the Centre of Energy. Again and again repeat the same process. Let your mind continuously undertake the trip inside the spinal cord and perceive the subtle vibrations of the vital energy, taking place inside the spinal cord, or whatever sensation you get there. Simply perceive them without any reaction. Concentrate your entire consciousness on the spinal cord.

You may synchronize your internal trip with the process of breathing. During exhalation, undertake the upward trip and during inhalation, undertake the downward trip. Use deep concentration and complete awareness. Practice the internal trip through the spinal cord. Allow your mind to rise and fall inside the spinal cord just like mercury rising and falling inside the instrument used for measuring blood pressure.
The third step of preksha meditation is Perception Of Breathing
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Regulate your breathing; make it slow, deep and rhythmic. Let the vibrations of each breath reach your navel. Allow your abdominal muscles to expand during inhalation and contract during exhalation. Now concentrate your mind fully on your navel. Practice deep, slow and rhythmic breathing, by allowing each breath to take the same time. Perceive each inhalation and exhalation through the expansion and contraction of the abdominal muscles accompanying each inhalation and exhalation respectively. Continuing the slow, deep and rhythmic breathing, now shift your attention from the navel and focus it inside the nostrils at the junction of both the nostrils. Perceive each incoming and outgoing breath. Remain fully aware of each and every breath.

Continuously practice slow, long and rhythmic breathing inhale and exhale each breath while remaining fully aware of it. Fully occupy your mind in perception of breathing.

If you are distracted by any thought, do not try to stop it forcefully, but also perceive it, and then again start perceiving your breath. If the distraction is frequent, you may hold your breath for a few seconds without causing any discomfort. Maintain the continuity of the awareness of breathing. Merely perceive it without like and dislike. Perception Of Alternate Breathing In the practice of breathing through alternate nostrils, you have to inhale through one nostril and exhale through the other, then inhale through the same and exhale through the other. Try to accomplish the alternation by exercising your willpower. But in the beginning you may make use of finger and thumb of the right hand by placing the right thumb against the right nostril and the ring finger of the right hand against the left nostril and resting the middle and index fingers on the forehead. Now, remove alternately the thumb and ring finger for opening the path of breath through the right and the left nostril respectively. The third step of preksha meditation is perception of breathing through alternate nostrils.
• • • • •

Regulate your breathing; make it slow, deep and rhythmic. Concentrate your mind inside your nostrils, practice breathing through alternate nostrils. Inhale through the right nostril and exhale through the left one. Now inhale through the left nostril and exhale through the right one; this completes one cycle. Repeat the same exercise again and again continuing the rhythmic breathing.

• • • •

Perceive each inhalation and exhalation by concentrating the mind in alternate nostrils. Let your mind and breath go hand in hand. No thinking, no memory of the past, no imagination of future. Simply perceive.

Continuously the mind and breath should accompany each other. While you are breathing in, let your attention follow the breath inside. While you are breathing out, let your attention follow it outside. Now, practice the perception of breathing through alternate nostrils together with holding the breath intermittently. Concentrate your mind inside the nostrils.
• • •

Inhale through the right nostril and hold the breath inside, exhale through the left nostril and hold the breath outside; again inhale through the left nostril and hold the breath inside and exhale through the right nostril and hold the breath outside.

In this way, practice holding of breath four times during one complete cycle. Continuously remain aware of each exhalation and inhalation. You may hold the breath only for a few seconds without causing any discomfort. Repeat the same exercise for several rounds. Let the mind and breath go hand in hand.

The fourth step of Preksha meditation is perception of bright white colour on the Centre of Enlightenment.

Concentrate your mind on the Centre of Enlightenment, situated in the middle of your forehead. Allow your mind to penetrate inside and perceive bright white colour there. You may visualise as if the

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• • •

bright white light of the full moon is spreading throughout the portion or visualise the bright white colour of the snow or any other white thing. Practice concentrated visualisation of bright white colour on the centre of enlightenment. Perceiving the bright white colour, experience through auto-suggestion that all your passions & emotions are being pacified. All your excitations are subsiding. Your anger is waning away. Now allow your mind to spread throughout the whole portion of your forehead and perceive the bright white colour there. Visualise that the particles of bright white light are permeating the whole portion of the forehead, covering the emotional area in the frontal lobe of your brain. Continuously perceive bright white colour and experience complete tranquillity, complete mental peace and bliss.

Conclude the meditation session with two or three long breaths. The Aphorisms Of Wisdom Appana Sachchamesejja, mettim bhuesu kappae. ahamsu vijjacharanam pamokkham Search truth yourself and befriend all living beings. For emancipation from sufferings, practice knowledge and conduct. [3 times] The Aphorism Of Taking Refuge arahante saranam pavvajjami siddhe saranam pavvajjami sahu saranam pavvajjami kevali pannattam dhammam saranam pavvajjami I seek refuge in the adorable ones. I seek refuge in the emancipated ones. I seek refuge in the saints.

I seek refuge in the religion propounded by the omniscient ones.
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Now adopt the posture of obeisance, that is kneel and bow, pay obeisance to truth. With folded hands first inhale fully and then during exhalation, pronounce The Aphorism of Faith Vande Sachcham I pay my obeisance to Truth by bowing down to ground. Repeat it three times.

Meditation session concludes. AWARENESS OF WHOLE BODY
Introduction to be given prior to the exercise: The practice of the perception of body consists in concentrating the mind on each part of the body, one by one and perceiving the sensations and vibrations taking place in each part. Of course, here the perception does not mean the visual perception, but the mental one. The sensations may be superficial sensations of the skin such as the contact with your clothes warmth or coolness, itching and perspiration etc, or they may be the sensations of pain, numbness, tingling etc. felt in the muscles or the vibrations of the electrical impulses in the nervous system or any other type of vibrations. Starting from the surface you have to penetrate deeply inside and try to become aware of the internal and subtle vibrations. Remain completely equanimous towards the sensations; try to keep your mind free from like or dislike. A third step of preksha meditation is perception of body.

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Concentrate your mind on the big toe of your right foot. Allow it to spread and permeate throughout the whole portion of the toe. Perceive the sensations and vibrations taking place in that region. Become aware of them, experience them without any like or dislike; use deep concentration and remain fully alert. Now shift your attention to each part of right limb one by one. I shall now indicate the name of the part of your body on which you have to concentrate your mind and perceive it: The other toes, the sole, the heel, the ankle, the upper part of the foot, the calf-muscles, the knee, the thigh, upto the hip-joint. Perceive the whole part, experience the sensations and vibrations taking place in each part. Maintain equanimity. In the same way practice perception of all the parts of your left limb. Thus the trip of the lower body is completed. Now, start the trip of the middle body from the waist upto the neck. Concentrating your mind on each part one by one-perceive the waist, the navel, the abdomen including the big intestine, the small intestine, the kidney, the spleen, the liver, the pancreas, the duodenum, the stomach and the diaphragm. Then the whole portion of the chest including the lungs, the heart, the ribs, the throat and the vocal cords. Concentrate your mind and perceive. Then practice the perception of the whole portion of the back including the spine, the spinal cord and the neck. Now concentrate on the whole portion of the right hand and arm including the thumb, the finger, the palm, the wrist, the lower arm, the elbow, the upper arm and the shoulder. Perceive each part one by one. In the same way concentrate on the left hand and arm. The trip of the middle body is completed. Now we come to the upper body. Concentrate your mind on each part from the chin upto the head. The chin, the lips, the inner portion of the mouth including the tongue, the teeth, the palate, the cheeks, the nose, the right ear, all the three parts---the outer, the middle and the inner, the right temple, in the same way the left ear and the left temple, the right eye, the left eye, the forehead and the head. Perceive each part one by one. During the perception of the tongue allow your tongue to remain hanging freely, without touching anywhere inside the mouth.

While perceiving the head, perceive all parts of your brain the front, the back, the right, the left, the outer and the inner. Allow your mind to permeate throughout the brain. The trip of the upper body is completed. Now practice the perception of body as a whole. You may stand up slowly and carefully, keeping your eyes closed. Allow your mind to travel from the big toes to the head and from the head to the big toes, rather speedily. Passing through each part of the body, perceive the vibrations throughout the body. Experience a tingling sensation in each and every muscle, skin, nerve and cell produced by the contact of your conscious mind. You may also practice the holding of breath for a while intermittently. Get yourself completely absorbed in the perception of body. Now allow your mind to travel throughout the body rather slowly. If you experience pain or any other peculiar sensation, you may stop there for a while and perceive it with equanimity without any like or dislike.

Introduction to be given prior to the exercise: The practice of perception of the psychic centres is a process of harmonising the chemical messengers, produced by the centre which regulate our emotions and passions. The technique consists in concentrating the mind on each centre and perceiving the subtle vibrations of the vital energy taking place in the centre. A third step of preksha meditation is perception of body.
# Psychic Centres Endocrine Glands Location Bottom end of the spinal cord Lower abdomen Navel Near the heart

1. Centre of Energy Gonads 2. Centre of Health Gonads 3. Centre of Bioelectricity 4. Centre of Bliss Adrenal, Pancreas, Islets of Langerhans Thymus

5. Centre of Purity 6. Centre of Celibacy 7. Centre of Vital Energy 9. Centre of Vigilance 10. Centre of Intuituion 11. Centre of Enlightenment

Thyroid,Parathyroid Sense organ of Taste Sense organ of Smell

Adam's apple throat Tongue (Tip) Nose (Tip) Eyes Ear Middle of the eyebrows Centre of the forehead Front part of the head Top of the head

8. Centre of Vision Sense of sight Sense of Hearing Pituitary Pineal

12. Centre of Peace Hypothalamus 13. Centre of Wisdom Cerebral Cortex

1. Centre

of Energy: Concentrate your mind on the Centre of Energy, situated at the lower end of the spinal cord and perceive the subtle vibrations of the vital energy taking place in the centre. Focus your full attention on it. The breath will be calm and slow. Remain fully conscious of the Centre. Use deep concentration. 2. Centre of Health: Now concentrate your mind on the Centre of Health situated in the lower abdomen, below the navel. Just as the beam of a torch light extends in a straight line, in the same way entering from the front, allow the beam of the light of your mind to extend in a straight line, up to the spinal cord at the back, and perceive the subtle vibrations of

the vital energy taking place inside the whole portion of the Centre. 3. Centre of Bio-Electricity: Concentrate your mind on the Centre of Bioelectricity situated in your navel. Just as the beam of a torch light extends in a straight line, in the same way entering from the navel, allow the beam of the light of your mind to extend in a straight line up to the spinal cord at the back. Perceive the subtle vibrations taking place inside the Centre. Make use of such deep concentration that the breath is held by itself. 4. Centre of Bliss: Concentrate your mind on the Centre of Bliss, situated near the heart, in the middle of the chest, the pit near the lungs. Just as the beam of a torch light extends in a straight line, in the same way entering from the front allow the beam of the light of your mind to extend in a straight line up to the spinal cord at the back and perceive the subtle vibrations of the vital energy taking place inside the Centre, You may hold your breath for a while intermittently. 5. Centre of Purity : Concentrate your mind on the Centre of Purity situated in the middle of the throat. Just as the beam of torch light extends in a straight line, in the same way entering from the front, allow the beam of the light of your mind to extend in a straight line up to the spinal cord at the back and perceive the subtle vibrations of the vital energy taking place inside the Centre. You may hold your breath intermittently for a while. 6. Centre of Celibacy: Concentrate your mind on the Centre of Celibacy situated on the tip of the tongue. Keep your tongue hanging freely inside the mouth, without touching the walls of the mouth.

Perceive the subtle vibrations of the vital energy taking place at the Centre. 7. Centre of Vital Energy Concentrate your mind on the Centre of Vital Energy, situated on the tip of the nose and perceive the subtle vibrations taking place at the Centre. 8. Centre of Vigilance: Concentrate your mind on the centre of vigilance situated inside the ears. Focus your attention on all the three parts of the ears - the outer, the middle and the inner regions and perceive the subtle vibrations of the vital energy taking place at the Centre. 9. Centre of Vision : Concentrate your mind on the Centre of Vision situated inside your eyes. Allow your mind to penetrate inside up to the back portion of your brain and perceive the subtle vibrations of the vital energy taking place inside the centre. 10. Centre of Intuition : Concentrate your mind on the Centre of Intuition situated in the middle of the eye-brows and allow the light of your mind to penetrate inside up to the back portion from the front of your brain and extend up to the wall of the head; and perceive the subtle vibrations of the vital energy taking place inside the centre. Use deep concentration and remain alert. 11. Centre of Enlightenment : Concentrate your mind on the Centre of Enlightenment, situated in the middle of your forehead and allow the light of your mind to penetrate inside up to back portion from the front and extend up to the back wall of the head, and perceive the subtle vibrations of the vital energy taking place at the centre. 12. Centre of Peace: Concentrate your mind on the Centre of Peace situated in the front portion of your head. Just as the light from a lamp spreads in all directions, in the same way allow your mind to

penetrate inside the Centre from the top and spread in all directions in the Centre. Perceive the subtle vibrations of the vital energy taking place at the centre. 13. Centre of Knowledge: Concentrate your mind on the Centre of Knowledge situated on the top of the head. Just as the light from a lamp spreads in all directions, in the same way allow your mind to penetrate inside the Centre, from the top and allow it to spread all around. Perceive the subtle vibrations of the vital energy taking place at the centre.

Now perceive all the psychic centres by speedily taking your mind from one to other. Those who can do this exercise in standing posture should do so. 1. First take your mind to Centre of Energy and then successively take it to the Centre of Health, Centre of Bio-Electricity, Centre of Bliss and so on up to the Centre of Knowledge and then back to the Centre of Energy via the spinal cord, thus completing a circuit. 2. In the same way continue perceiving each Centre in the circuit. 3. Let this trip on the psychic centres take place in a quick rotation.

Introduction to be given prior to the exercise: Our body is surrounded by a coloured envelope known as aura. The colours of the aura undergo continuous changes in accordance with the changes in our attitude and emotional pattern. In fact, there is close relation between the aura and our attitudes and emotions. We can purify the aura by the purity in our attitudes and emotions, and the latter can be gauged through the former. In the present exercise, we have to use our power of

visualisation of a particular colour at a particular psychic centre. Then again, with the mental projection, we have to visualise the same colour as spreading all around us and permeating the whole aura around us. Lastly, we have to make use of the technique of auto-suggestion to bring about the change in our attitude or emotional pattern. Deep concentration and alertness are of course to be maintained throughout the exercise. A third step of preksha meditation is perception of body. 1.With your mind's eye visualise that everything around you, including the air itself, is coloured bright emerald green.

Take a deep breath and as you slowly inhale visualise that you are breathing long streams of bright green air. Repeat the breathing exercise several times, each time inhaling bright green air. Now concentrate your mind on the psychic Centre of Bliss situated in the middle of the chest near the heart; try to visualise bright green colour in that region. Perceive bright green light and visualise that the bright green radiations are spreading in the psychic centre covering the whole portion up to the back. If the light does not appear or vanishes after appearance, do not be disappointed. Intensify your effort for sustained visualisation. Now visualise that the particles or radiations of bright green light are emanating from the Centre of Bliss and spreading all around permeating the whole body and the aura. Practice sustained visualisation with deep concentration. Now using auto-suggestion realise: "My emotional pattern is being purified; my mind is being purged of all the negative attitudes".

2. With your mind's eye visualise that everything around you, including the air itself, is coloured bright blue like peacock's neck.

Take a deep breath and as you slowly inhale, visualise that you are breathing long streams of bright blue air. Repeat the breathing exercise several times, each time inhaling bright blue air. Now concentrate your mind on the psychic Centre of Purity, situated in the middle of the throat and try to visualise bright blue colour in that region. Perceive bright blue light and visualise that the blue radiations are spreading in the psychic centre covering the whole portion up to the back. If the light does not appear or vanishes after appearance, do not be disappointed. Intensify your effort for sustained visualisation. Now visualise that the particles or radiations of bright blue light are emanating from the Centre of Purity and spreading all around, permeating the whole body and the aura. Practice sustained visualisation with deep concentration. Now using autosuggestion, realise "My sexual impulses are being under my conscious control."

3. With your mind's eye visualise that everything around you, including the air itself, is coloured bright red like the colour of the rising sun.

Take a deep breath and as you slowly inhale, visualise that you are breathing long streams of bright red air. Repeat the breathing exercise several times, each time inhaling bright red air. Now concentrate your mind on the psychic Centre of Intuition situated in the middle of both the eye-brows and try to visualise bright red colour. Perceive bright red light and visualise that the bright red radiations are spreading in the psychic centre covering the whole portion up to the back. If the light does not appear or vanishes after appearance, do not be disappointed. Intensify your effort for sustained visualisation. Now visualise that the particles or radiations of bright red light are emanating from the Centre of Intuition and spreading all around, permeating the whole body and the aura. Practice sustained visualisation with deep concentration.

Now

using

autosuggestion

realise:

"My intuition power is developing." 4. With your mind's eye visualise that everything around you, including the air itself is coloured bright yellow like sunflower.

• •

Take a deep breath and as you slowly inhale, visualise that you are breathing long streams of bright yellow air. Repeat the breathing exercise several times each time inhaling bright yellow air. Now concentrate your mind on the psychic Centre of Knowledge situated on the top of the head and try to visualise bright yellow colour. Perceive bright yellow light and visualise that the bright yellow radiations are spreading in the psychic centre covering the whole portion of the brain. If the light does not appear or vanishes after appearance, do not be disappointed. Intensify your effort for sustained visualisation. Now visualise that the particles or radiations of bright yellow light are emanating from the Centre of Knowledge and spreading all around, permeating the whole body and the aura. Practice sustained visualisation with deep concentration. Now using autosuggestion realise: "My perceptive capacity is increasing."

5. Now with your mind's eye visualise that everything around you, including the air itself is coloured bright white like the full moon.

Take a deep breath and as you slowly inhale, visualise that you are breathing long streams of bright while air. Repeat the breathing exercise several times, each time inhaling bright white air. Now concentrate your mind on the psychic Centre of Enlightenment, situated in the middle of your forehead and visualise bright white colour. Perceive bright white light and visualise that the bright white radiations are spreading on the psychic centre, covering the whole portion up to the back.

If the, light does not appear or vanishes after appearance, do not be disappointed. Intensify your effort for sustained visualisation. Now visualise that the particles or radiations of bright white colour are emanating from the Centre of Enlightenment and spreading all around, permeating the whole body and the aura. Practice sustained visualisation with deep concentration. Now using autosuggestion realise: "My anger is waning away. My passions and emotions are being pacified. I am feeling complete tranquillity of mind.

1. Posture: You may select a posture of meditation in which you can sit comfortably and steadily for a long period. The posture of meditation may be full lotus-posture, half lotus-posture, simple cross-legged posture or diamond posture (Vajrasan). 2. Mudras: Position of the hands There are two alternatives, one position is called Jnana Mudra. Keep your right hand on the right knee and left hand on the left knee. Keeping the palms turned up, let the tip of the index finger touch the tip of the thumb with a slight pressure between them. Keep the other fingers straight. The alternate position is called Brahma Mudra. Keep both the hands on your lap one above the other by keeping the palms up-turned. Let the left palm remain under the right one. Keep your eyes softly closed. 3. Recitation of the Mahaprana Dhvani:

Let us start meditation with the repeated recitation of the Mahaprana Dhvani. All of you should join in the repetition of Mahaprana Dhvani. Exhale fully, then inhale deeply as long as you can. By slow exhalation, produce the sound mmm.... through the nostrils like the buzzing of a bee, while concentrating your mind on the Centre of Knowledge situated on the top of the head and keeping the mouth closed. Inhale deeply again and repeat the same exercise 9 times. 4. Kayotsarga: Keep your body steady, relaxed and free from tension. Keep your spine and neck straight but without stiffness. Relax all the muscles of your body. Let your body become limp. Kayotsarga has two implications • •

complete relaxation of the body and self-awareness. For achieving complete relaxation of the body, mentally divide it into several parts and concentrate your mind on each part of the body one by one from feet to head. Allow your mind to spread in the whole part; allow it to undertake a trip in the whole part. Use the technique of auto-suggestion to relax the whole part and experience the resulting relaxation. Experience that each and every muscle, each and every nerve has become relaxed. And in the same way, attain the relaxation of the whole body. Use deep concentration and remain completely alert. Practice Kayotsarga.

The success of the exercise depends upon the deep relaxation of the body. 5. With your mind's eye, visualise that everything around you, including the air itself, is coloured bright rosy pink. Take a deep breath and as you slowly inhale, visualise that you are breathing long streams of bright pink air. Repeat the breathing exercise several times, each time inhaling bright pink air. Visualise that bright pink air is entering into your lungs with each inhalation. 6. Concentrate your full attention on the Centre of Bliss situated near the heart and recite nine times loudly: My fearlessness is increasing. My instinct of fear is diminishing. Now repeat the same sentences mentally 9 times: My fearlessness is increasing. My instinct of fear is diminishing. 7. Contemplate on the high moral value of this virtue on the following line: Fear withers even the developed abilities and does not permit the latent ones to be developed. I must, therefore, strive to attain the virtue of fearlessness. Everybody tries to frighten one who is afraid. Fear makes one a coward. A coward does neither attract respect nor sympathy. I firmly resolve to attain fearlessness to develop latent inner strength.

Undoubtedly I will attain freedom from fear. 8. Conclude the meditation session with recitation of Mahaprana Dhvani.
1.

2. 3. 4.

5.

Posture Recitation of the Mahaprana Dhvani Kayotsarga With your mind's eye visualise that everything around you, including the air itself, is coloured bright white. Take a deep breath and as you slowly inhale, visualise that you are breathing long streams of bright white air. Visualise that bright white air is entering into your lungs with each inhalation. Concentrate your full attention on the entire forehead region and recite nine times loudly: Everybody I will is practice amity my with friend. everybody.

Now repeat the same sentences mentally 9 times: Everybody is my I will practice amity with everybody. following friend.

6. Contemplate on the merit of this virtue on the

line:

Feeling of enmity generates fear which, in turn, weakens the body and mind. Therefore, I must develop the virtue of amity. Whenever one indulges in the feeling of enmity, his happiness is destroyed. To perpetuate one's own happiness one must develop the virtue of universal amity. 7. Conclude the meditation session with recitation of Mahaprana Dhvani.
1. Posture 2. Recitation of the Mahaprana Dhavani

3. Kayotsarga 4. With your mind's eye visualise that every thing around you, including the air itself, is coloured bright blue like peacock's neck. Take a deep breath and as you slowly inhale, visualise that you are breathing long streams of bright blue air. Repeat the breathing exercise several times, each time inhaling bright blue air. Visualise that bright blue air is entering into your lungs with each inhalation. 5. Concentrate your full attention on the Centre of Enlightenment situated in the middle of your forehead and recite 9 times loudly: My My forbearance equanimity is being is reinforced. increasing.

Now repeat the same sentences mentally 9 times: My forbearance My equanimity is increasing. is being reinforced.

6. Contemplate on the desirability of acquiring this virtue on the following lines: The physical discomfort resulting from seasonal changes sensations produced by disease. Mental sensations such as sensations of pleasure and pain sensations of comfort and discomfort, and emotional sensations such as opposing views, opposing nature, opposing taste - all these affect me, but I should not be swayed by them. If I permit their influence to overwhelm me, it would inhibit my abilities. Less I am affected, greater would be my strength. That is why development of forbearance is the key to my success in life. 7. Conclude the meditation session with recitation of Mahaprana Dhvani.

Introduction to be given prior to the exercise :

Kayotsarga may be practiced either standing or sitting or lying down. For beginners, it is advisable to adopt lying down posture. In standing posture, you have to stand straight with the spine and neck in the straight line but without stiffness. Keep your feet parallel to each other with a distance of about 10 cms. between them. Let your arms hang down loosely from the shoulderjoints, close to your body with the palms open facing inwards and fingers straight and pointing down. In sitting posture, you may select a posture of meditation in which you can sit comfortably and steadily for a long period. The posture of meditation may be full lotus-posture, half lotus-posture, simple cross-legged posture or diamond posture (Vajrasan). Mudras : Position of Hand There are two alternatives, one position is called JnanaMudra. Keep your right hand on the right knee and left hand on the left knee, keeping the palms turned up. Let the tip of the index finger touch the tip of the thumb with a slight pressure between them. Keep the other fingers straight. The alternate position is called Brahma-Mudra. Keep both the hands on your lap, one above the other, by keeping the palms up turned. Let the left palm remain under the right one. In lying down posture, lie down on your back on a blanket with your legs slightly apart keeping a distance of about 25-30 cms. between your heels. Keep your hands along side your body with a distance of about 15 cms. between the palms and

the trunk. Allow your palms to remain open and tuned up. Be alert when practicing kayotsarga in lying down posture. First of all see that there is ample space for lying down. Before starting the actual exercise, stand up and make a resolve for practice of Kayotsarga. During the exercise of relaxation you have to practice Mula Bandh, that is contraction of the muscles of your rectum and relaxing them. Kayotsarga has two implications: Complete relaxation of the body and self-awareness. Complete steadiness of the body is of essential throughout the exercise. First step With folded hands repeat. I practice Kayotsarga to relieve myself of physical, mental and emotional tension. Fix the duration of the exercise for 45 minutes. On completion of this duration, I shall pronounce Om Shanti [3 times]. Second Step Stand straight with the spine and neck in straight line but without stiffness. Keep your feet parallel to each other with a distance of about 10 cms. between them. Let your arms hang down loosely from shoulder-joints close to your body with the palms open, facing inwards course

and fingers straight and pointing down. Taking a deep breath stretch your hand above your head and standing on your toes, create tension by stretching your body fully upward and experience the condition of tension. Exhale, bring your hands down and relax, and experience the condition of relaxation. Experience the condition of tension and relaxation alternately three times by repeating the exercise. Third Step Now lie down on your back and repeat the exercise which you did in the standing position and experience the condition of tension and relaxation alternately three times by repeating the exercise. Simultaneously practice Mula Bandh. Now spread out your legs slightly apart keeping the distance of about 25-30 cms. between your heels. Keep your hands alongside your body with a distance of about 15 cms. between the palm and trunk. Allow your palms to remain open and turned up. Keep your eyes softly closed. Now keep your body completely motionless. This is very essential. Slow down the breath, keeping the body completely steady and motionless. Now try to experience that each part of your body including your limbs are becoming as heavy as lead. ... [1 minute] Now experience that each part of your body is becoming as light as cotton... [2 minutes] Starting with the big toe of your right foot concentrate your mind on it. Allow your mind to spread throughout the big toe. Suggest to the muscles and nerves to relax 'Relax....Relax....Relax.....' Experience that they are relaxing. Experience that they have become relaxed. In the same way attain relaxation of the other part of the right leg - the other toes, sole, heel, ankle, upper part of the foot, calf muscles, knee, thigh, upto the hip-joint.

In the same way relax the left limb upto the hip-joint. Experience that the whole of the lower portion of the body has become completely relaxed. Now achieve the relaxation of the middle portion of the body from the waist upto the neck. Concentrate your mind on each part one by one, starting with the lower abdomen, relax the front, the back, the right side, the left side, the outside and the inside of your lower abdomen. Now through your navel, enter the abdominal cavity and relax the large intestine, the small intestine, the kidneys, the spleen, the liver, the pancreas, the stomach and the diaphragm. Use auto-suggestion and achieve relaxation. Then concentrate your mind on the chest and relax the entire ribcage beginning with the lowest rib, relax each and every rib in turn. Relax the right ribs and the left ribs. Now enter the chest and relax the right lung, the left lung and the heart by autosuggestion (Those who have got any heart trouble should pause here for a few minutes and by autosuggestion, slow down the heart to remove stress.) Then concentrate your mind on both the hands and arms one by one, starting from the thumb, the fingers, the palms, the wrist, the lower arm, the elbow, the upper arm and the shoulder. Now achieve the relaxation of the neck muscles in the front and in the back. Experience that the whole of middle portion of your body has become completely relaxed. Now achieve the relaxation of the upper portion of the body from throat upto the head. Now we come to a little more difficult part of the exercise. So far you were relaxing large muscles which respond quickly to your suggestion. But now we have to relax a large number of small and tiny muscles which are difficult to relax. First unclench your teeth and unlock your jaws and let your tongue go limp.

Keep your lips softly closed. Now relax all the facial muscles beginning with the chin, the lips, the inner portion of the mouth including the teeth, the gums, the palate and the tongue, vocal cords; then the cheeks, the nose, the ears and the temples, both the eyes, the forehead and the scalp. Through autosuggestion achieve relaxation. Experience that the whole of your upper portion of the body has become completely relaxed. Again allow your mind to travel from the head upto the feet and from the feet upto the head, this time rather quickly and see that there is no tension anywhere in the body. Experience lightness in every part of the body. The whole body from the feet upto the head has become completely relaxed. Remain completely aware of each and every part of the body. Now experience that your body is surrounded by a flow of bright white light. Allow your body to flow in the white stream. Allow your body to let go. Experience that your, body is floating like a straw. Experience complete detachment to the body. Experience peace in each and every point of your consciousness. Fourth Step Allow your muscles and nerves to come back to the normal state of working by allowing your mind and vital energy to go over each part of the body from head to the feet and using slow and deep breathing. Actually experience each part of the body is becoming active. Conclude the exercise by three long breaths. Om Shanti

Come back slowly to the posture of sitting. Repeat the aphorism of taking refuge ... [3 times] Repeat Vande Sachcham ... [3 times]. 1. Perception of rhythmic breathing
• • •

[2 min] practice Mahaprana Dhwani .... [5 min] practice Kayotsarga .... practiceperception of rhythmic breathing [5 min] Perception on the navel .... [5 min] Perception in the nostrils.... [3 min] Mahaprana Dhwani ....
o o •

2. Perception of Psychic Centres
• • •

[2 min] practice mahaprana dhvani .... [5 min] practice Kayotsarga .... practice perception of green colour at the psychic Centre of Vigilance. All the three parts of the ears.
• •

[5 min] right ear .... [5 min] left ear ....

[3 min] Mahaprana Dhwani ....

3. Contemplation through suggestion
• • •

[2 min] practice Mahaprana Dhwani .... [2 min] practice Kayotsarga .... Contemplation of freedom from drug addiction. [10 min} Contemplate:

1. I am becoming free from drug addiction. 2. Alcohol / smoking are extremely harmful. 3. It damages liver and the lungs. 4. It increases the probability of heart disease and cancer.

5. Smoking has an injurious effect on the respiratory tract. 6. All these drugs and intoxicants are really very bad things. Now I shall never touch them. 7. I resolve firmly that I will never do smoking / drinking. 8. Now I have become free from the addiction to drug /smoking / drinking. ....

[3 min] Mahaprana Dhwani ....

Shades of Passion (LESHYAs): Spiritual Uplift and Conservation of Natural Resources
Introduction: The word 'Leshya' (shades of passion) can be explained as an aura around an individual reflecting the innermost disposition which one assumes under a given set of circumstances as well as disposition itself. In view of the Jain theory of karma, it is the mental disposition or feeling that influences the soul. Thus the concept of shades of passion is closely related to the Jain theory of karma. Further, shades of passion bring about facial and physical expressions. Thus the total personality of an individual is shaped by the kind of mental dispositions and inclinations that one sustains and which are primarily reflected on the face. The reflection of different kinds of dispositions or emotional states is a matter of common knowledge to almost every one of us. When a person gets very angry, or when he/she is engrossed in a mournful state or when he/she gets emotionally thrilled with joy, the aura and the very look on his/her face changes, and we can read his/her prevailing mental state just from the features of his/her face. The predominance of a particular feeling or disposition - good or bad - fashions the total personality of an individual. The prevailing atmosphere as well plays a significant role in molding one's disposition and, in turn, one's personality. An atmosphere of trust and goodwill produced by the presence of a great soul induces a sense of optimism and joy in all. It leads to spiritual uplift. Such spiritual advancement of a person can be deciphered on

the basis of the knowledge of shades of passion. Almost all yoga-systems including Patanjali and Buddhist systems have recognized the theory of LESHYAs - shades of passion. Six Kinds of Shades of Passion: Jain scriptures describe six shades of passion (colors). They are, in order of decreasing intensity, black (dark, KRISHNA), blue (NEEL), grey (the color of a pigeon, KAAPOT), yellow (color of sunlight, PEET or TEJOLESHYA), light pink (color of lotus, PADMA), and white (crystal clear, SHUKLA). Obviously, the first three represent undesirable dispositions that result from bad intentions or inclinations. They have an adverse influence on the individual's spirit, causing the influx of painful (PAAP) karma. They also lead to detrimental impact on one's animate and inanimate environment. Obviously, the worst shade of passion is the black one as it involves the most intense emotions and passions (KASHAAYs) of anger, pride, intrigue and greed. An individual having this shade of passion has total disregard for his/her own spiritual well-being and for the welfare of his/her environment living and nonliving. The last three shades of passion result from mild passions - good intentions and design. In this sense, they are auspicious. The most auspicious shade of passion is white (SHUKLA). At its highest stage, it embodies the complete absence of passion and is achieved by those who are in the state of spiritual meditation (SHUKLA DHYAAN). Evidently, each one of the six shades of passion has a variety of gradations. Further, the six shades of passion are related to the four kinds of meditations described in the Jain scriptures. Those who possess black, blue or grey shade of passion indulge in sorrowful (AARTA) and inclement (RAUDRA) kinds of meditation, while those who harbor a yellow, light pink or white shade of passion practice righteous (DHARM) and spiritual (SHUKA) kinds of meditation.(2)

Lesya dhyana is perception of psychic colours. In this practice, we perceive a specific colour on a specific psychic centre. Since, for a successful meditational session, actual appearance of the desired colour is essential, it is necessary to know fully about the quality of various colours. First of all, all colours are divided in two categories: 1. bright or shining colours which emit or reflect most of the light falling on it, and 2. dark and gloomy colours which do not emit, do not reflect much, but absorb most of the light. Dull and gloomy black, blue and grey are inauspicious, but bright black etc. are not so. Similarly bright red, yellow and white are auspicious, but dark and dull red, etc. and not so. In lesya dhyana, the following five bright colours are visualised: 1. Green colour as of emerald. 2. Blue colour as of peacock's neck. 3. Red colour as of rising sun. 4. Yellow colour as of sun-flower or gold. 5. White colour as of full moon or snow. To bring about the actual appearance of the desired colour, it is essential to concentrate and actually see the colour mentally. Visualization is the key to this technique. Once it is sustained and intensified, the mind will project the colour. Actual or coloured cellophane paper wrapped on the lighted bulbs are useful. When one looks at a source of coloured light with open and unwinking eyes for a few moments, he will visualize it with closed eyes. For actual appearance of colour, steadiness and concentration of mind is essential. Concentration here means intensified and sustained visualization of a single colour. As mental steadiness increases and visualization is intensified, the desired colour is produced. At this stage the experience is real and not imaginary. The following table shows the psychic centres, colours to be visualized and what is to be experienced by intense willing:

Psychic Centres

Colours to Intense willing and be experience visualized Emerald Green Freedom from psychological faults and negative attitudes. Self-control of urges and impulses. Awakening of intuition – bliss. Acuity of perception – clarity of thought. Tranquillity, subsidence of anger and other states of agitation and excitation.

1 Centre of Bliss

Ananda Kendra

2

Centre of purity Centre of intuition

Visuddhi Kendra

Peacockneck blue

3 4

Darsana Rising sun Kendra red Golden yellow

Centre of Jnana wisdom / Kendra / Centre of vision Caksusa Kendra Centre of enlightenment Jyoti Kendra

5

Full moon white

Chart of lesya – Lesya Krishna Neela Kapota Color Black Blue Grey Kendra Glands

Shakti+Swasthya+ Adrenal & Tejas sex organs Shakti+Swasthya+ Adrenal & Tejas sex organs Shakti+Swasthya+ Adrenal & Tejas sex organs

Tejas Padma Sukla

Red Yellow White

Darshan kendra

Pituitory

Center of knowledgge of head Top Center enlightenment Pineal of

Exercise: 1. With your mind's eye visualize that every thing around you, including the air. It is coloured bright green. 2. Take a deep breath and as you slowly inhale, visualize that you are breathing long streams of green air. Repeat the breathing exercise several times, each time inhaling green air. Continue this for 2 to 3 minutes.
3. Focus your attention on Ananda Kendra (Psychic

Centre for Bliss) located near the heart and visualize bright green light radiating from this centre. Your full attention should be used for visualization of green light. If the light does not appear or vanish after appearance, do not be disappointed. Intensify your effort for sustained visualization. In case, there is a distraction and your attention wanders. Return it gently but firmly to the visualization of colour. (Continue this for two to three minutes) 4. Now visualize that the green light radiating from the Ananda Kendra fills up the space all around you. The air that surrounds you is thoroughly permeated with green radiation. 5. Visualizing this, repeat to yourself mentally the following words three times: "I realize that 1 am free

from my psychological faults and negative attitudes". (2 to 3 minutes) 6. The above exercise, (steps 3 to 5) by substituting blue colour for green and Visuddhi Kendra (Psychic Centre for Purity) for Ananda Kendra. In the end repeat mentally to yourself the following words "I realize that my sexual impulses are being brought under my conscious control." (2 to 3 minutes) 7. Repeat the exercise (from 1 to 5) with the following changes: 1. Colour - Red, (Rising sun) 2. Centre - Darsana Kendra (Psychic Centre of Intuition). 3. Words to be mentally repeated: "I realize that my intuition is developing". 8. Repeat the exercise (from 1 to 5) with the following changes: 1. Colour - Yellow (Sun flower) 2. Centre - Jnana Kendra (Psychic Centre for Knowledge). 3. Words to be mentally repeated: "I realize that my perceptive capacity is increasing." 9. Repeat the exercise (from 1 to 5) with the following changes: 10. 1. Colour -White (Full moon). 2. Centre - Jyoti Kendra (psychic Centre for Enlightenment). 3. Words to be mentally repeated: "I realize that my passions (anger etc.) and emotions (fear etc.) are brought under my conscious control."

Anupreksha
contemplating meditation. upon the perceptions experienced during

Anu: afterwards Preksha: to perceive carefully and profoundly Anupreksha is contemplation on an ethical value and the technique to integrate it into the own ethical canon. Those

value imbibing exercises are coupled with breath control, concentration on psychic centres and colour imagination. After religious meditation, four anupreksha are generally practised: 1. 2. 3. 4. Anupreksha Anupreksha Anupreksha Anupreksha of of of of solitariness the transitoriness of life helplessness cycle of birth and death.

Anupreksha is a technique of meditation used for transformative purpose. The word anupreksha is made up two sub words. Anu+Preksha. Anu means after. Preksha means seeing. So anupreksha would mean the attempt after see. Seeing should not be confined to the physical seeing but Knowing. I know that 'I want to be stress free or I know that "I must give up anxiety" or I know "I need to be healthy" & so on. There are many accomplishments one need to achieve, or many transformations are demanded in life. Different people have different habits, and now these habits have to be changed. How to change them? Habits don't change because they are working from a deeper level of subconscious, and our resolution is resolving around the shallow conscious level of mind. Unless our resolutions reach the deeper level of mind, the habits acquired by the mind will not change. It is very necessary therefore to take support of Anupreksha i.e. Bhavna. Anupreksha opens the doors of subconsicous & sends a message to it. In this one uses the power of word, autosuggestion, sound, visualization, reiteration & bring about a change There are many components used in Anuprekshacolours, sound, bhavna, thought process etc. This is also autosuggestion in a way.

Spiritual Basis of Anuprekshas
One side of Preksha- dhyana is -to watch, only watch. Watch without imposing any thought. The second side of Preksha-dhyana is-to contemplate, to think. Contemplation is a great means to attain Truth. Thought is never wasted; it is only wasted when it is not concentrated on a single object. We can know Truth only through thought. Many researches about great facts of life have been conducted through thought - dhyana (Vicar- dhyana). The process of thought is a very powerful process of knowing the truth. It is called 'vichay- dhyana' according to Jain definition. It means thought oriented- dhyana, contemplation orienteddhyana; in which thought is more focused. Scattered and fragmented thoughts cannot become dhyana. When the thoughts become directed toward single direction, they become dhyana. Meditation encompasses both thoughtlessness & thoughtfull state. Both are aa-in the context of only watching (darshan), it is thoughtless dhyana. The thoughts flowing in a single direction become 'vicardhyanaa'. Anupreksha is vicar dhyana. Anupreksha means to think over what was seen during dhyana. We saw that there were vibrations in certain parts of the body. The atoms were under going metabolism (chayaapchaya). The basis of this knowing is-preksha. As we see we apprehend the reality. Now we think, contemplate, ponder, the true nature of the body. There is a constant receiving and discarding of atoms going on. They are formed and distorted from the body, the matter cannot be permanent; it also means that the body is 'anityadharma' (transitory nature). Thinking and reflecting about this momentary nature is anupreksha. Preksha and anupreksha should be exercised simultaneously. First watch and then think about its results, and contemplate/reflect. The aim of prekshadhyana is to perceive the truth by practicing proper way to see and to think. Anupreksha is also used as a process of preksha- dhyana, to do away with false conceptions and false imaginations. Why has 'anu' been used before 'preksha'? Anupreksha is to watch the truth-not by your own perceptions/ prejudices, instinct or imagination, but watching the reality.

1.'Satyam prati anupreksha' i.e. anupreksha of truth. There are many eternal truths or realities of life. Here are few to contemplate on 2. Anitya Anupreksha (anupreksha oftransitoriness)-all this is about to be left sooner or later. Its nature is devastation and destruction. It is subject to Metabolism (chaya upchaya). It is fleeting, not permanent and momentary. It has many states/stages. Like the body, Anupreksha of other things can also be exercised. 3. Asharan Anupreksha (anupreksha of no shelter/refugee)-no onefamily, wealth or matter - can be a refuge or shelter. One must search the way of being refuge or protected within oneself. 4. Sansar Anupreksha (Anupreksha of World)-Living being is trapped between life and death. He is born to die. Sometimes he is born as an animal, and sometimes as a human being, this cycle ofchange is eternal. 5. Ekatva Anupreksha (Anupreksha of Lonliness)-man is born alone and would die alone. Experience and grief-all these are subjective. 6. Anyatva Anupreksha (Anupreksha of Difference)-enjoyment of material things and passion (Kam) are different from me and I am different from them. Matter is different from me and I am different from matter. The experience ofthe difference from the other. 7. Ashouch Anupreksha (Anupreksha of Impurity)-this body is not pure. It perpetually secretes different kinds of secretion like saliva, pus, mucous, & more (vikar). This is enhances a state of detachment. We must neither hate or dislike its impurity not stay attached to its outer looks. Thus asouch Anupreksha is promoted. Acharya Mahapragya In the practice of Anupreksha we repeat some thoughts in mind again and again. Two things are important-repetition of thoughts and stability of thoughts. Keep repeating one thing again and again, it will turn into reality, and we shall start acting accordingly. We are what we think. We can sit in the boat of Contemplation and reach any remote shore. There is no such shore where we cannot reach after sitting in the boat

of contemplation, this is what Acharya Mahapragya meant by his quote. We can transform any thing any where. In the field on Ayurveda, we have a similar example to relate. A person who is familiar with Ayurved knows the difference between the power of 'ashtputi' abhrak (8 layered mica) and 'sahastraputi' abhrak (thousand layered). The more the 'putis', intense shall be the power. There is a great importance of puti, while preparing medicines. In the same way, ifwe perform any work by adding the repetition of Contemplation, then no other thought will cause any barrier in it. This is the healer of the self & that of the other. Anupreksha can be conveyed to others. Others can be influenced by it. Pacifying others difficulties, curing illness, transforming others heart, changing their thoughts-all this can be done by exercising Anupreksha. Ifwe think about it from the viewpoint of spiritual practice (sadhna), we can achieve forbearance, fearlessness, sweetness etc.

Experiment of Atma-sanshan
The use of 'Atma-sanshan' has always been important in Indian literature, and many experiments related to it can be known. There is a reference in Vedic literature, the great Yogis repeated the following thoughts with perseverance. -"let speech always be flashing in my mouth. Let pran (Life-force) always be flowing in my nerves. Let there always be power to see in my eyes. Let there always be power to hear in my ears." Through this process they kept nurturing their brains & body. Using this power of thought the old Rishis (saints) used to increase their powers or safe guard their potentials, this is Atma-sanshan (self hypnotism). They used to save their powers and could live till the age of hundred years. We do use similar powers in our daily life, some times positively & some times negatively. Take the incidence of inferiority complex. A man having inferiority complex weakens all his powers. Here the person constantly sends a negative message to the self. Therefore the use of Atma sanshan is very effective. To keep your powers informed, to awaken them and to live it is one of the types of Atma-sanshan. To be unconscious of one's powers, to become uninterested, and to be

enveloped in inferiority complex, is another type of Atma-sanshan. Both have their own separate effects Process of Chitt Shudhi (Mind Purification) No impurities are accumulated on the Consciouness of a person who practices anupreksha along with preksha- dhyana, and neither does his conscious get into unconscious. It is therefore necessary to practice Anupreksha. USES of anupreksha Physical Relaxation ,Behavioral change, Desired change on Reduced metabolism,developing positive habits, Sufficient blood & Pran Vayu circulation, Nervous system, Emotional stability, Preksha meditation, Colour Meditation, Purifying negative Thoughts, controlling automatic organs & Balancing Automatic nervous system Change in the glandular secretion, Positive Thinking